A study published in the Journal of the American College of Nutrition separated participants into two groups. One group ate eggs for breakfast, while the other had a bagel providing the same number of calories and weight.

Researchers found that the egg breakfast helped participants feel more satisfied over 24 hours than the bagel-based breakfast. 

What's more, those enjoying the egg breakfast ate about 330 calories less for the remainder of the day. 

Over the course of a month, this one simple change could help you lose almost 4 lbs! 

Take a few minutes in the morning to make you and your family a nutritious, filling egg breakfast. 

Short on time? Here is a super-simple, make-ahead breakfast recipe:

These prosciutto egg cups are a nutrient-packed, high-protein, portable breakfast that can can be made ahead of time… and enjoyed all week long. 

Just pop in the toaster oven to reheat and you'll be enjoying a hot, healthy breakfast in minutes.

Best of all, they can be filled with a variety of delicious ingredients to suit your taste. 

We’ve used organic spinach, onion and cherry tomatoes here, but mushrooms, roasted peppers, sausage or bacon would be delicious, as well. 

Prosciutto Egg Cups Recipe
 

Total Time: 30 minutes  
Serves: 6 (2 egg cups per serving)

Ingredients 

• 8 large pastured eggs
• ¼ cup organic coconut milk
• 1 Tbsp. Bob's Red Mill Organic Coconut Flour
• 2 cups organic spinach
• 12 thin slices pastured prosciutto
• 2 Tbsp. virgin coconut oil
• ½ small organic onion, diced
• 1 cup organic cherry tomatoes, halved

Preparation 

1. Preheat oven to 375 F and line a muffin tin with liners.
    
2. In a safe, nonstick skillet, add the oil and heat over medium heat. Add the onions and sauté until translucent.
    
3. Add the spinach and sauté 2 minutes to wilt. Set vegetables aside to cool slightly.
    
4. In a medium bowl, whisk together the eggs and coconut milk. Add the coconut flour, a little at a time and whisk to combine. Mixture will thicken up a bit. Season with salt and pepper. Stir in vegetables.
    
5. Line each muffin cup with a slice of prosciutto, taking care to cover the sides and bottom. Spoon the egg batter into the prosciutto cups and top with cherry tomatoes.
    
6. Transfer to oven and bake 18-20 minutes.

Nutrition Information Per Serving

175 calories, 14 g fat, 8 g saturated fat, 3 g monounsaturated fat, 1 g polyunsaturated fat, 284 mg cholesterol, 3 g carbohydrate, 1.5 g sugar, 1 g fiber, 10 g protein

Nutritional Bonuses: 

Excellent source of Protein, Selenium, Vitamin A, Vitamin K, Riboflavin

I hope you enjoy this healthy breakfast recipe! But please take note, not all eggs are created equal.

Learn how to find the healthiest ones here: How to Buy the Healthiest Eggs

To Your Health,

Healing Gourmet