Student-athletes are busy. STACK understands that. That’s why we’re bringing you our “Non-Boring Ways to Eat” series, each installment of which presents a week’s worth of healthy, performance-fueling meals you can make from the same staple ingredient. This week: Easy Egg Recipes.

Eggs provide a cheap, easy and effective way to increase your protein intake, and you can do more than scramble them. I prefer to use Safest Choice™ eggs, which can be eaten raw without the risk of contracting a food-borne illness (check out how they pasteurize their eggs here). Some of the following recipes use a raw egg. If you decide to make them, prepare them with Safest Choice™ eggs.

RELATED: 5 Non-Boring Ways to Eat Salmon

Light Spaghetti Carbonara

Yield: 6 servings

Prep time: 10 minutes

Cook time: 10 minutes

Supplies: cutting board, knife, pot, skillet, bowl, whisk

Ingredients: 

• 1 lb. spaghetti
• 1 tbsp. oil
• 1/2 lb. turkey bacon, chopped
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 eggs
• 3/4 cup grated Parmesan cheese

Directions:

1. Cook pasta according to package directions. Drain and reserve 1 cup of the water. Place the pasta back into the cooking pot.
2. While the pasta is cooking, heat the oil in a large skillet and cook the bacon for five minutes or until it starts to crisp. Add the garlic and onions and sauté until soft, about 3 minutes.
3. In a small bowl, whisk together the eggs and cheese. Quickly mix the eggs into the cooked pasta, then mix in the bacon and onions and 1/2 cup reserved pasta water.
4. Toss to coat well and serve immediately.

Nutrition Info Per Serving:

Nutrition Category	Amount
Calories	500
Calories from Fat	160
Total Fat	18g (28% DV)
Saturated Fat	6g (30% DV)
Trans Fat	0g
Cholesterol	110mg (37% DV)
Sodium	650mg (27% DV)
Total Carbohydrate	59g (20% DV)
Dietary Fiber	4g (16% DV)
Sugars	2g
Protein	25g
Vitamin A	0%
Vitamin C	2%
Calcium	15%
Iron	15%

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Blueberry Smoothie

Yield: Five 1-cup servings

Prep time: 10 minutes

Supplies: Blender

Ingredients:

• 2-1/2 cups fresh or frozen blueberries, thawed
• 1-1/4 cup apple juice
• 1 cup vanilla ice cream or frozen yogurt
• 2 Safest Choice™ pasteurized eggs
• 1/4 cup milk
• 3/4 tsp. ground cinnamon

Directions:

1. In blender, combine blueberries, apple juice, ice cream, eggs, milk and cinnamon until smooth.
2. Serve immediately.

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Nutrition Info Per Serving:

Nutrition Category	Amount
Calories	160
Calories from Fat	35
Total Fat	4g (6% DV)
Saturated Fat	2g (10% DV)
Trans Fat	0g
Cholesterol	80mg (27% DV)
Sodium	55mg (2% DV)
Total Carbohydrate	27g (9% DV)
Dietary Fiber	2g (8% DV)
Sugars	22g
Protein	5g
Vitamin A	4%
Vitamin C	10%
Calcium	8%
Iron	4%

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Fried Egg Pizza Bread

Yield: 2 slices

Prep time: 5 minutes

Cook time: 10 minutes

Supplies: cutting board, knife, skillet or frying pan with lid

Ingredients:

• 4 tbsp. olive oil
• 2 eggs
• pinch black pepper
• 1/2 cup tomato sauce
• 1/2 cup mozzarella cheese, shredded
• 2 tbs. Parmigiano-Reggiano cheese, shredded
• 2 slices Italian Bread

Directions:

1. Place Italian bread slices in a frying pan coated in olive oil over medium to low heat.
2. Brown the bread on one side and flip.
3. Crack the egg over the browned bread, add tomato sauce, mozzarella cheese and Parmigiano-Reggiano.
4. Cook until egg is cooked, sauce begins to bubble, and the cheese is melted.

Nutrition Info Per Serving:

Nutrition Category	Amount
Calories	500
Calories from Fat	380
Total Fat	42g (65% DV)
Saturated Fat	11g (55% DV)
Trans Fat	0g
Cholesterol	210mg (70% DV)
Sodium	1070mg (45% DV)
Total Carbohydrate	15g (5% DV)
Dietary Fiber	1g (4% DV)
Sugars	3g
Protein	19g
Vitamin A	10%
Vitamin C	8%
Calcium	30%
Iron	10%

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Curried Egg Salad

Servings: 4

Prep time: 15 minutes

Supplies: pot, knife, cutting board, bowl spoon

Ingredients:

• 6 Safest Choice™ pasteurized eggs, hard-boiled
• 3 tbs. olive oil
• 2 tsp. Dijon mustard
• 1/2 tsp. kosher salt
• 1/8 tsp. black pepper
• 1 tsp. curry powder
• 2 tbsp. golden raisins
• 2 tbsp. dried cranberries
• 1 cup baby spinach

How to Hard Boil Eggs:

1. Place eggs in a pot or pan.
2. Cover with water (not hot) 1/2-inch to 1 inch over the top of the eggs.
3. Bring to a boil and reduce to a simmer.
4. Simmer for 12 minutes.
5. Drain and drop in cold water.
6. Allow to cool for 10-15 minutes, at which time they can be stored or peeled.

Directions:

1. Peel and dice hard boiled eggs.
2. In a small bowl combine eggs with the remaining ingredients and stir well.
3. Fold in spinach and serve salad on whole wheat bread or with crackers.

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Nutrition Info Per Serving:

Nutrition Category	Amount
Calories	240
Calories from Fat	170
Total Fat	19g (29% DV)
Saturated Fat	4g (20% DV)
Trans Fat	0g
Cholesterol	280mg (93% DV)
Sodium	400mg (17% DV)
Total Carbohydrate	8g (3% DV)
Dietary Fiber	1g (4% DV)
Sugars	6g
Protein	10g
Vitamin A	10%
Vitamin C	4%
Calcium	4%
Iron	6%

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Egg, Spinach and Pepper Muffin-tata

Yield: 6 servings

Prep time: 5 minutes

Cook time: 25 minutes

Supplies: zester or fine grater, knife, cutting board, muffin pan, oven, pan spray

Ingredients:

• 6 eggs
• 3/4 cup low-fat 1% milk
• 1 lemon zested
• 1/2 tsp. kosher salt
• 1/8 tsp. black pepper
• 1 cup fresh spinach loosely measured, chopped into small pieces
• 1/2 red bell pepper, diced
• 1/4 cup parmesan cheese, grated – about 1/4 ounce

Directions:

1. Preheat the oven to 325°F and adjust rack to the middle of the oven.
2. Lightly oil or spray a six-serving muffin/cupcake pan.
3. In a medium bowl combine eggs, milk, zest, and salt & pepper—whisk to combine.
4. Evenly distribute the spinach and red pepper into the muffin tin, then carefully pour the egg mixture over the top of the vegetables. Fill each one to the top and sprinkle with cheese.
5. Bake for 20 minutes.
6. Cool and invert the pan to release. Egg, spinach and pepper muffin mini-frittatas are a great way to sneak in a serving of vegetables. They’re delicious and easy to make, and they also keep well for a grab-and-go breakfast during the busy work week.

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Nutrition Info Per Serving:

Nutrition Category	Amount
Calories	90
Calories from Fat	50
Total Fat	6g (9% DV)
Saturated Fat	2g (10% DV)
Trans Fat	0g
Cholesterol	190mg (63% DV)
Sodium	250mg (10% DV)
Total Carbohydrate	3g (1% DV)
Dietary Fiber	0g (0% DV)
Sugars	2g
Protein	8g
Vitamin A	4%
Vitamin C	15%
Calcium	8%
Iron	4%

Percent Daily Values (DV) are based on a 2,000 calorie diet.

See more non-boring recipes:

• 5 Non-Boring Sweet Potato Recipes
• 5 Non-Boring Ways to Eat Ground Turkey
• 5 Non-Boring Ways To Eat Chicken

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