An Easy, Filling Breakfast Under 300 Calories (with No-Mess, No-Fry, Microwave Eggs)

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I’m going to start by saying I’m not big on counting calories in general, but I also don’t like to use up half my daily caloric needs on breakfast. I mean, you have to save some for wine! If you love breakfast food as much as I do, you know how easy that is to do. My family is from Appalachia, so I grew up with that concept of a good breakfast as a huge, filling meal with french toast and scrambled eggs and three times of meat and grits. Oh, and of course, biscuits and gravy. (My mother makes the best biscuits and gravy in the world, and sometime I’ll share her recipe here.) But the traditional American breakfast was also invented for men and women who would go out every day and burn about 2000 calories above their basal metabolic rate doing hard, physical labor. And let’s be real, that isn’t most people’s reality anymore. A big, rich breakfast is a great treat now and then but day to day, most people want something filling but also reasonable.

(Honestly, writing this is making me really want to go glutinous on some Cracker Barrel.)


Let me introduce you to what I eat for breakfast probably like 3-5 days a week. I like it because it’s easy, delicious and also super healthy. It also incorporates two of my all-time favorite Trader Joe’s products: Norweigian crispbreads and their Jalapeno sauce. 

Seriously, these crispbreads are so freaking good. And as far as I’m concerned, a great replacement for toast. I’ve never been big on the whole soggy toast and egg thing. These get just the right amount of moist but still stay crisp, and plus, they taste way better than plain bread. (They’re gluten-free, incidentally, if that’s important to you.) They also keep much longer than a loaf of bread. Unless I make my own, I don’t buy bread at all because I end up throwing it away most of the time. 

The jalapeno sauce is my preference, although if you wanted to replace it, some pico de gallo would be good, too. I just love the jalapeno sauce. I put it on basically everything. At any given time, I have like 5 bottles stocked.


3 egg whites
6-8 cherry tomatoes
1 Norwegian crispbread
Sliced green onion
Seed mix
Jalapeno sauce

Total cooking and prep time: 10 minutes

The first thing I do is microwave the egg. Microwaving eggs is something I learned to do years ago working at a coffee shop. We would microwave eggs in bowls to use on breakfast sandwiches because it was 1) fast 2) not messy 3) made a nice little egg patty perfect for sandwiches. I don’t always cook eggs this way, but for this, it just makes it so much easier. There are a few little things in life I truly hate: pumping gas, the sound of vacuum cleaners, and scraping cooked egg off of a pan. 

Take a standard, microwave safe bowl and spray it with non-stick spray. Loosely cover with a paper towel (this keeps your egg from exploding all over your microwave.) Microwave for one minute and check on your egg. If it’s still uncooked in the middle, put it in for another 30-60 seconds. This will depend on your microwave. At the coffee shop, the magic number for microwaving our eggs was 1 minute and 31 seconds. You have to find your magic egg number, too.

As for the tomatoes, I used to cook them on a skillet until I had an airfryer. Really, you can do either, but the airfryer really makes it so much easier. I put them in at 370 degrees until the skins burst and they blister a bit (about 7-10 minutes). The other bonus of using the airfryer is that I don’t have to use any oil!

I almost always top mine with some seed mix (this is a mixture of flax, chia and hemp.) I grind them a bit with my pestle and mortar because flax is impossible to digest whole, so there’s 0 nutritional benefit to eating them without doing so. I know this seems a bit high maintenance, but you could do this in advance, use a different seed (chia is digestible and doesn’t need ground up), or skip it all together.

Microgreens are also a great bonus. I grow my own, so I almost always have them. 

There ya go! This is easy and honestly really filling.

If you’ve ever seen the Barbara Streisand movie The Mirror Has Two Faces (and if you haven’t, go watch it right now), you know her character has this whole thing about “the perfect bite.” Well, I also share this affinity, and like to eat things I can basically pile to perfection. This breakfast is not messy to make, but it can be a little messy to eat. Still, I always get the perfect bite!


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