Whipping up a healthy, quick breakfast | KOB 4

Whipping up a healthy, quick breakfast

KOB.com Web Staff
March 08, 2018 01:07 PM

ALBUQUERQUE, N.M. -- Sports & Wellness Regional Nutrition Director Rachael Mallory stopped by the KOB studio Thursday morning to show viewers how to make a quick, easy and healthy breakfast with eggs.


Why eggs?

"Most people are in a hurry in the morning, and would rather get those last few minutes of sleep. This causes them to neglect breakfast or grab something that isn’t a substantial breakfast," she said. "Most people know breakfast is the most important meal of the day, but most do not enough for breakfast, or skip it all together. Eggs are a great breakfast choice, although most people save eggs for the weekend for time’s sake. Below are a few recipes to enjoy eggs in the morning without having to get up early."

Egg muffins

*Makes 12 muffins

Ham and green onion

  • 1 lb sliced lean ham
  • 1 cup reduced-fat shredded Mexican blend cheese
  • ½ cup green onion, sliced
  • 10 eggs
  • Salt & pepper to taste

Egg White


  • 1 small baked sweet potato (or use baked sweet potato from the night before)
  • 2 cups Spinach
  • 1 cup Mushrooms
  • 1 carton Egg whites
  • Salt & pepper to taste


  1. Preheat oven to 350 degrees.
  2. Place individual ham slices over each muffin cup and press gently to form cup shape. In the bottom of each ham cup, sprinkle in cheese.
  3. In a medium bowl, whisk together eggs, salt, pepper, and vegetables. Add a couple of tablespoons egg mixture to each cup. Bake in the oven for 20-25 minutes.

Avocado Egg Bowls


  • 1 avocado
  • 2 eggs
  • 2 Tbl chives, finely chopped
  • 4 grape tomatoes, halved
  • Fresh cracked sea salt and pepper, to taste


  1. Preheat oven to 400 degrees
  2. Cut avocado in half length-wise
  3. Scrape out about 1 Tbl of avocado flesh where the pit left a hole.
  4. Place the avocado halves into a small baking dish with sides, flesh side up.
  5. Crack an egg into each half. Season with salt and pepper.
  6. Bake for 15-20 minutes, or until eggs have reached desired doneness.
  7. Top with grape tomatoes and chives.

Mug Eggs


  • 2 eggs
  • 2 Tbl skim milk
  • 2 Tbl reduced fat cheese, shredded
  • 1 slice ham, diced
  • Salt and pepper to taste


  1. Break the eggs into a mug and scramble with a fork. Add in milk, cheese, salt and pepper and beat together. Microwave on high for 2 ½ to 3 minutes.

For more information on breakfast ideas and your free nutrition session, contact Rachael at (585) 208-1641 or rmallory@wellbridge.comShe can also be found on Instagram.


KOB.com Web Staff

Copyright 2018 KOB-TV LLC, a Hubbard Broadcasting Company. All rights reserved



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