Category Archives: Eggs

Pumpkin Scrambled Oats: Hearty, Healthy 10-minute Breakfast

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Whether you’re a runner, triathlete, gym-going fitness enthusiast or simply seeking a comforting, nutritious breakfast to jump start an active day, these Pumpkin Scrambled Oats are sure to hit the spot.  

With the flavors of fall, sustaining whole-grain carbs, and a protein boost that’ll keep you going, it’s an easy oat recipe you’ll want to revisit time and time again during this splendid season of cooler temps and endless outdoor adventures.

Simple Ingredients: Pumpkin, Greek yogurt, egg, maple syrup, oats, and pumpkin pie spice!
A 15-second Pumpkin Scrambled Oat Tutorial!

Why Make Pumpkin Scrambled Oats?

Fall Flavor Fusion: Pumpkin is the quintessential fall ingredient. It’s warm, earthy notes complement the creaminess of oatmeal beautifully – plus for the ½ cup used in this recipe, you get a lot of nutrition for about 45 added calories — plant-based carbohydrates with no added sugar, virtually no fat, a good source of vitamins (especially vitamin A / beta carotene), and minerals athletes need more of like iron and potassium.

Protein Powerhouse: If you’re an active individual or simply looking to boost your protein intake, this recipe is a game-changer. Oats and eggs provide a solid protein base that’s perfect for muscle recovery and sustained energy. Often, I will use these protein oats to add even more a boost.

Quick and Easy: This pumpkin breakfast recipe reminds me of a cross between traditional oatmeal with pumpkin to skillet granola – really, it’s like a soft pumpkin granola that you don’t have to bake. Whip this pumpkin oat recipe up in a non-stick skillet in under 10 minutes – I feel like the process is just the same as making scrambled eggs (hence the name).

How to Serve and Store: Eat warm or room temperature. Delicious plain, or add your favorite nuts/seed (I added sprouted pumpkin seeds) or add as a “crumble” topping on your yogurt, cottage cheese or smoothie bowls. Store leftovers, in air-tight container in fridge for up to 5 days. Reheat in an air-fryer or toaster oven for 3-4 minutes.

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5 from 5 votes
Pumpkin Scrambled Oats are a comforting and nutritious way to jumpstart fall mornings. A quick breakfast, only 10 minutes max to make in a skillet -- simple, wholesome ingredients and 22g protein so you don't get hungry later!
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Pumpkin Scrambled Oats
Prep Time
2 mins
Cook Time
8 mins
Total Time
10 mins
 

Pumpkin Scrambled Oats are a comforting and nutritious way to jumpstart fall mornings. A quick breakfast, only 10 minutes max to make in a skillet — simple, wholesome ingredients and 22g protein so you don't get hungry later!

Course: Breakfast, Snack
Keyword: breakfast, oats, pumpkin
Servings: 1 serving
Calories: 390 kcal
Ingredients
  • 1/2 cup canned pumpkin
  • 2 tbsp 0% fat Greek yogurt
  • 1 large egg
  • 1 tbsp maple syrup can omit or use a syrupy substitute if moderating carbs
  • 3/4 cup rolled oats I used @oatsome protein oats
  • 1/4 tsp pumpkin pie spice
  • Optional extras: nuts seeds, dried fruit
Instructions
  1. Mix everything up in a bowl.
  2. Bring nonstick skillet to medium heat (not too high if using the maple syrup, you don’t want the sugars in it to burn).
  3. Spread out batter in skillet, about 1/3” thick, let cook for a few minutes, then use spatula to turn over in big chunks. Cook forc a few more minutes before using spatula to “chop up” … just imagine how you would do for scrambled eggs! Cook a few more minutes, tossing frequently, until mixture drying out some.
  4. Finished product will be turning golden brown on the outside and still a bit soft — like a cross between oatmeal and skillet granola.
  5. Add mix-ins of choice, if desired. Serve warm or room temperature – either plain, in milk, on top of yogurt or cottage cheese, etc.
Recipe Notes

Pumpkin Scrambled Oats are a comforting and nutritious way to jumpstart fall mornings. A quick breakfast, only 10 minutes max to make in a skillet -- simple, wholesome ingredients and 22g protein so you don't get hungry later!

Turmeric Deviled Eggs that Look Like Autumn Pumpkins

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It’s going to be an egg-celent Halloween! Tea & Turmeric Spiced Deviled Eggs bring healthy balance to the season’s sugary treats. Plus, the center yolk filling looks like a little pumpkin thanks to the vibrant hue of turmeric and a tiny piece of sage sticking out of the top for a stem. Of course, you can eat these ANY time of year!

These clever deviled eggs look like little autumn pumpkins, but contain no squash – only eggs, Dijon mustard, salt, pepper and turmeric for the signature orange hue of the season.  Low in calories, high in protein – a smart snack for Halloween, Thanksgiving or any fall festival.  

These pumpkin deviled eggs (no actual pumpkin in the recipe) are ridiculously easy to make. After eggs are hard boiled, they soak in a black tea- soy sauce mixture. That dark mixture “stains” the cracks and crevices. When peeled, they will look crazed and delightfully rotten. The longer you leave chilled in the tea soak (2-24 hours), the better the markings will come out. I got a little impatient on this batch, lol!

These clever deviled eggs look like little autumn pumpkins, but contain no squash – only eggs, Dijon mustard, salt, pepper and turmeric for the signature orange hue of the season.  Low in calories, high in protein – a smart snack for Halloween, Thanksgiving or any fall festival.  
These clever deviled eggs look like little autumn pumpkins, but contain no squash – only eggs, Dijon mustard, salt, pepper and turmeric for the signature orange hue of the season.  Low in calories, high in protein – a smart snack for Halloween, Thanksgiving or any fall festival.  

Ground turmeric is the secret ingredient that makes the filling orange and perfect Halloween deviled eggs and Thanksgiving deviled eggs. Bonus, it’s an anti-inflammatory superfood. The health benefits of turmeric are bountiful, and very helpful for an athlete or person pursing an active lifestyle.

Turmeric, which contains the plant compound curcumin has been shown to have analgesic properties and anti-inflammatory effects. Inflammation is a natural response to exercise and can lead to muscle soreness and fatigue, and incorporating turmeric into your diet may help expedite workout recovery.  P.S. My Turmeric Mashed Potatoes are another favorite turmeric recipe I use to fuel workouts.

After mashing up the yolks with mayo of choice, it’s time to fill the egg white centers. I’ve NEVER been good with a piping bag to make it look pretty – but the best hack ever is to use a spring-loaded melon-baller (or cookie scoop) to gather up the filling and plop nicely on the of the eggs. Another tip to slicing the eggs in half cleanly and nicely is to use a drafted blade knife. Little bits of fresh sage make “stems” for these fall deviled eggs – you could also substitute another herb. This is a fun and festive Halloween snack that comes out cute ever time without having to be a professional food stylist (trust me, I don’t have the patience!).

These clever deviled eggs look like little autumn pumpkins, but contain no squash – only eggs, Dijon mustard, salt, pepper and turmeric for the signature orange hue of the season.  Low in calories, high in protein – a smart snack for Halloween, Thanksgiving or any fall festival.  
5 from 5 votes
These clever deviled eggs look like little autumn pumpkins, but contain no squash – only eggs, Dijon mustard, salt, pepper and turmeric for the signature orange hue of the season. Low in calories, high in protein – a smart snack for Halloween, Thanksgiving or any fall festival.
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Tea & Turmeric Spiced Deviled Eggs for Halloween and Thanksgiving
Prep Time
8 mins
Cook Time
12 mins
Total Time
2 hrs 20 mins
 

These clever deviled eggs look like little autumn pumpkins, but contain no squash – only eggs, Dijon mustard, salt, pepper and turmeric for the signature orange hue of the season.  Low in calories, high in protein – a smart snack for Halloween, Thanksgiving or any fall festival.  

Course: Appetizer, Snack
Keyword: autumn, eggs, halloween, thanksgiving, tumeric
Servings: 12 pieces
Ingredients
  • 6 hard-boiled eggs unpeeled
  • 4 black tea bags
  • 2 cups water possible more
  • ¼ cup soy sauce
  • ¼ cup Mayonnaise of choice
  • 1 tsp ground turmeric
  • 1 tsp. yellow mustard
  • Salt and ground pepper to taste
  • Fresh sage snipped into little “stems”
Instructions
  1. Heat about 2 to 2.5 cups water in large, microwave-safe dish and add 4 black tea bags. Add soy sauce and let all steep for 10 minutes or so while you prepare the eggs.
  2. Prepare hard-boiled eggs per your preferred method. I cover eggs just barely with cold water and bring to a rolling boil for 1 minute. Then I cover and turn off the heat for 12 minutes, followed by removing from pot and into a bowl of cold ice-water.
  3. Crack the shells of the hard-boiled eggs gently with a spoon. Do not remove the shell.
  4. Put the cracked eggs in the tea mixture and refrigerate for at least 2 hours.
  5. Remove eggs from the refrigerator, peel carefully, and cut eggs in half lengthwise.
  6. Scoop out the egg yolks and transfer to a bowl.
  7. Set the whites aside.
  8. Mash the yolks with the mayonnaise, turmeric, mustard, and salt/pepper. Use a melon-baller to scoop the mixture into the egg white cavities.

  9. Garnish with snipped fresh sage.

Recipe Notes

Sheet Pan Mixed Berry Clafoutis (No Added Sugar)

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Ooh-la-la! I really love my easy Mixed Berry Sheet Pan Clafouti recipe. My take on the famous French dessert is easy, it’s bursting with beautiful berries, has been “low carbed” with sweetener alternatives and a portion of the flour with almond meal. This berry sheet pan breakfast also features a good amount of protein thanks to six eggs in the recipe.  

Based on a famous French dessert, but with mindful low-carb tweaks, this Berry Clafoutis makes a delicious brunch, breakfast or healthy dessert. It reminds me of a hybrid flan-pancake. Lower cal and lots of protein from eggs. Size up for a sheet pan to make a little more than the traditional recipe.

For all these reasons and more, I declare my Clafouti in a sheet pan suitable for breakfast or brunch, any day!  Macros on a generous-sized serving come in at 250 calories, 12g fat, 24g carbohydrates, 4g dietary fiber, and 12g protein.

Based on a famous French dessert, but with mindful low-carb tweaks, this Berry Clafoutis makes a delicious brunch, breakfast or healthy dessert. It reminds me of a hybrid flan-pancake. Lower cal and lots of protein from eggs. Size up for a sheet pan to make a little more than the traditional recipe.
Use berries . . . or another favorite fruit!

If you’ve never heard of clafoutis, it’s one of those French things. Clafoutis (the “S” is silent) is a baked dessert classically featuring black cherries (but most any fruit will work) arranged in a buttered dish and covered with a thick flan-like batter. It’s served slightly warm or room-temperature, with a dusting of powdered sugar or whipped cream.

My version is baked up in a sheet pan (actually a Jelly Roll Sheet Pan (10.5″ x 15″ x 1″), for a larger scale dish that can serve a big hungry family – or be meal-prepped to eat for breakfast, brunch or dessert throughout the week. This sheet pan clafoutis also freezes beautifully – just thaw out and warm up in the microwave on busy mornings.

The batter is pretty thin, it’s just eggs, flour (or gluten-free alternative), almond flour, and a low-carb sweetener that measures as a cup-for-cup for granulated white sugar. I really just see the atter as the binder to hold the berries together! You don’t need a mixer or blender to make it, in fact, that would over work the batter– all you need is a whisk. I’m in love with this kitchen-drawer space-saving Collapseable Whisk.

Based on a famous French dessert, but with mindful low-carb tweaks, this Berry Clafoutis makes a delicious brunch, breakfast or healthy dessert. It reminds me of a hybrid flan-pancake. Lower cal and lots of protein from eggs. Size up for a sheet pan to make a little more than the traditional recipe.

PRO TIPS:

  1. Let batter rest for 20 minutes to prevent a rubbery final product
  2. Use a mesh tea strainer to sprinkle on powdered sugar.
  3. Cut into 6 large slices (1 per serving) or 12 slices (2 per serving), your preference.
  4. Freeze leftovers, cut into portions and then warm up on defrost button for about 45 seconds until thawed and lightly warm.

Based on a famous French dessert, but with mindful low-carb tweaks, this Berry Clafoutis makes a delicious brunch, breakfast or healthy dessert. It reminds me of a hybrid flan-pancake. Lower cal and lots of protein from eggs. Size up for a sheet pan to make a little more than the traditional recipe.
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Based on a famous French dessert, but with mindful low-carb tweaks, this Berry Clafoutis makes a delicious brunch, breakfast or healthy dessert. It reminds me of a hybrid flan-pancake. Lower cal and lots of protein from eggs. Size up for a sheet pan to make a little more than the traditional recipe.
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Sheet Pan Mixed Berry Breakfast Clafoutis (Lower Carb)
Prep Time
5 mins
Cook Time
40 mins
Total Time
45 mins
 

Based on a famous French dessert, but with mindful low-carb tweaks, this Berry Clafoutis makes a delicious brunch, breakfast or healthy dessert. It reminds me of a hybrid flan-pancake. Lower cal and lots of protein from eggs. Size up for a sheet pan to make a little more than the traditional recipe.

Course: Breakfast, brunch, Dessert
Keyword: blueberries, clafoutis, low carb, sheet pan
Servings: 6 Servings
Calories: 250 kcal
Ingredients
  • 6 large eggs
  • 2 tsp. vanilla extract
  • 1/8 tsp. salt
  • ½ cup baking sweetener 1:1 cup measuring equivalency, I used a stevia blend
  • ½ cup unbleached all-purpose flour or gluten-free alternative
  • ½ cup packed almond meal
  • 2 cups whole milk
  • Baking spray for baking sheet
  • 1 lb. mixed fresh berries such as blueberries, raspberries, blackberries, sliced strawberries (rinsed and dried) about 3 to 3.5 cups
  • 1/2 cup sliced almonds about 2 ounces
  • Optional Powdered sugar for dusting (I used a zero-carb powdered sweetener)
Instructions
  1. Preheat oven to 350F.
  2. In large bowl, crack open eggs and whisk smooth. Whisk in milk until incorporated.
  3. Next, whisk in sweetener, flour, almond meal and salt until smooth.
  4. Spray 10” x 15” “jelly roll” sheet pan with baking spray. Do NOT try to use a standard 9” x 13” low-rimmed sheet pan, it will be too small and overflow. As an alternative, you can use a 9” x 13” ceramic or glass baking dish with HIGHER sides (cooking time will need to be increased).
  5. Pour egg batter into pan. Gently scatter berries as evenly as possible on top of batter. Next, sprinkle on sliced almonds.
  6. Bake on center rack for 40 minutes, or until turning golden on top and set. If using the 9”x13” glass baking dish, the batter will be deeper, so add on 5 to 10 more minutes of cooking time (so 45 – 50 minutes cooking time).
  7. Remove from oven at let cool 5 minutes. Dust with powdered sugar or alternative, if desired. Cut into either 6 large squares or 12 smaller squares (2 smaller pieces per serving).
  8. Store leftovers in fridge for up to 3 days. Reheat in microwave for about 45 seconds.
Recipe Notes

Feta Egg Tomato Rings

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Easy summer meals, I love them from my head tomatoes! See what I did there, I’m punny (groan)! When summer brings me a bumper crop of tomatoes, I keep finding ways to use them up.

Any which way you slice it, this quick egg recipe is delicious and tastes like summer with sweet, ripe tomato, herby basil and salty feta cheese. Low-cal, but still lots of protein, a great quick breakfast or lunch idea.

These low-cal Feta Egg Tomato Rings are one of my favorite quick egg recipes of all time and make a healthy and nutritious breakfast, lunch or light dinner.

So easy to make this quick, 4-ingredient meal!

I was inspired by egg recipes that use a slice bell pepper for a ring to contain scrambled or sunny-side up egg. This egg and tomato breakfast hack also reminds me of “egg in a hole” toast where you use a biscuit cutter to remove a circle from the center of your toast, and then crack an egg in the middle.

The entire batch of this low-cal egg recipe has just 136 calories, 8g fat, 7g protein and 10g protein. Honestly, I’d make two for myself!

Pick tomatoes that are about 5 to 6 ounces and “medium ripe” — too ripe and the rings loose shape, too firm and the inside is too hard to smash up for the filling.

I used an approximate 6-ounce tomato (because that’s what I had), and it made 5 slices (discarding the small stem and bottom ends). I wouldn’t use a smaller tomato, but a bigger one would be great too – however, you may need to whisk up a second egg to accommodate the larger openings.

One of the keys to this egg tomato recipe is finding a glass that, when inverted, will “punch out” the center. Lol, I’m using a cordial glass in the video. Of course, you can also trim out the middle with a paring knife.

When you remove the center of the tomato slices, you want to save the tomato “guts” – e.g., the core, the seeds and the locular jelly (that’s the official term). Those are added to the fork-whisked egg and smashed up. If some parts of the core are too tough to mash, just discard that section. Each center took about 1 tablespoon of the whisked egg and tomato filling, which worked out perfectly. If you are using a larger tomato, you will need to whisk up a second egg.

Any which way you slice it, this quick egg recipe is delicious and tastes like summer with sweet, ripe tomato, herby basil and salty feta cheese. Low-cal, but still lots of protein, a great quick breakfast or lunch idea.

Once you spoon your egg mixture into the tomato ring and sprinkle with basil and feta (or your favorite cheese), they are cooked a few minutes until set – you will not be flipping. That’s it, whoo-hoo – you are finished with this easy egg recipe – serve on a salad, on a piece of whole-grain toast, or however moves your taste buds! Enjoy.

Any which way you slice it, this quick egg recipe is delicious and tastes like summer with sweet, ripe tomato, herby basil and salty feta cheese. Low-cal, but still lots of protein, a great quick breakfast or lunch idea. Find more healthy recipe to fuel an active lifestyle at thefitfork.com
5 from 4 votes
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Feta Tomato Egg Rings
Any which way you slice it, this quick egg recipe is delicious and tastes like summer with sweet, ripe tomato, herby basil and salty feta cheese.
Course: Breakfast, brunch, lunch
Keyword: egg, low cal, tomato
Calories: 136 kcal
Ingredients
  • 1 5 to 6 ounce tomato
  • 1 large egg
  • 1 tablespoon crumbled feta
  • Dash salt and pepper
  • 1 teaspoon chopped basil
Instructions
  1. Slice tomato crosswise, in approximate 1/3” slices, discarding small stem and bottom ends.
  2. Use small glass or paring knife to remove the seeds, locular jelly and core (save all of this) from tomato. This creates the delicate rings.
  3. In a small bowl, fork-whisk egg. Add tomato “guts,” tossing away any core pieces that are too hard to smash up with a fork.
  4. Carefully add rings to a non-stick skillet. Fill each ring with approximately 1 tablespoon of the egg-tomato mixture. I had 5 rings and the filling amount worked out perfectly, If you use a bigger tomato, you may need another egg.
  5. Sprinkle egg mixture with crumbled feta cheese and basil.
  6. Cook over medium heat until center set and firm to touch, about 4 to 5 minutes. You will NOT be flipping. Serve with salad, on toast or however desired!
Recipe Notes

Mushroom Swiss Omelet Quesadilla | Easy Breakfast “Omelet-adilla”

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True. I did see this viral egg and quesadilla hack on TikTok. But in reality, I’ve been making and eating egg quesadillas for decades. DECADES!  

Omelet meets quesadilla in this quick and easy egg recipe that is satisfying for any meal of the day -- breakfast, lunch or dinner!
This photo isn’t doing justice to how fun and clever this recipe is — watch the video below!

Growing up in the 70s, when it was my dad’s turn to cook a meal, he would usually make us an omelet or quesadilla. This was back in the day before dads really cooked OR people even knew what a quesadilla was. So, I thought he was pretty cool!  

It was only a matter of time before the eggs met up with the cheese and tortilla. Honestly, it’s a match made in heaven. As my taste buds grew up, my love for omelets and quesadillas didn’t wane. Total comfort food to me! I started adding a variety of veggies to jazz it up and make a little more balanced meal – that works for breakfast, lunch OR dinner, by the way!

Omelet meets quesadilla in this quick and easy egg recipe that is satisfying for any meal of the day -- breakfast, lunch or dinner!

Spinach and mushroom are a classic veggie combo and one of my favorites. Something about mushrooms just plays so well with eggs – it’s a plant-based umami experience. If preferred, the veggies can be swapped out for others that soften up nice and quick in a sauté pan. Think of onions, leeks, grape tomatoes, bell peppers, shaved Brussels sprouts or cabbage, chopped kale, and such.

Omelet meets quesadilla in this quick and easy egg recipe that is satisfying for any meal of the day -- breakfast, lunch or dinner!
I love mushrooms & spinach, but you can swap out for other veggies in this adaptable recipe!

The two eggs, an ounce of cheese and a nine-inch tortilla offer about 22 to 25g protein (even more if you can find a protein tortilla). But, if you want even a bigger protein bump, add a small handful of shredded chicken, beef or diced ham. This quesadilla hack is very adaptable to your custom desires.

Omelet meets quesadilla in this quick and easy egg recipe that is satisfying for any meal of the day -- breakfast, lunch or dinner!
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The Mushroom Swiss Omelet Quesadilla is such a great meal for anytime of the day, especially when you are pressed for time or fancy ingredients. Once you start making using this egg tortilla hack, you’ll never go back!   

5 from 3 votes
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Mushroom Swiss Omelet Quesadilla

Omelet meets quesadilla in this quick and easy egg recipe that is satisfying for any meal of the day — breakfast, lunch or dinner!

Course: Breakfast, lunch
Keyword: egg, omelet, quesadilla
Servings: 1 serving
Ingredients
  • 2 large eggs
  • 1 tablespoon water
  • 1/8 tsp salt
  • 1/8 tsp pepper
  • 1 teaspoon olive oil
  • ½ cup slice mushrooms
  • ½ cup chopped fresh spinach
  • 1 to 2 oz grated Swiss cheese
  • 1 large 9” to 10” tortilla sized to fit your skillet
  • Garnish: Avocado slices
Instructions
  1. Whisk two eggs, water, salt and pepper in bowl; set aside.
  2. Bring 9 to 10-inch non-stick skillet up to medium heat; add oil.
  3. Add mushrooms to skillet and saute for about 2 to 3 minutes until softened. Add spinach and stir around for another 30 seconds or until wilted a bit. Spread out evenly in bottom of pan.
  4. Pour whisked egg over vegetables, tilting pan and swirling egg a bit to cover entire skillet.
  5. Cook for about 2 minutes (without stirring) until almost set; just very lightly wet still on top.
  6. Top with half the cheese and tortilla.
  7. Carefully shimmy spatula under egg mixture to flip entire thing tortilla side down.
  8. Add remaining cheese to top egg side and cook an additional 1 minute.
  9. Flip tortilla in half (for a half-circle) and cook for another 1 minute on each side until tortilla golden brown.
  10. Cut in three wedges and serve with avocado.