Eggs Without the Calories – Filling Low Calorie Breakfast Hacks

There’s no denying my go-to meal is an egg white omelette. I don’t typically eat until noon, but since it’s the first meal of the day for me I call it breakfast.

Either way, egg whites are only 20 calories per egg, so you can see why I like it. The problem arises from the oil that is necessary to make eggs take scrumptious. Your extra virgin olive oil will set you back 120 calories for one single tablespoon! I know, right – insane!

However, there are ways to get around this. As a self proclaimed fitness hack it’s my job to think of these things and share them with you. So, here goes:

1. First, the best way to enjoy eggs without turning it into a high calorie meal is to forgo the egg yolks and stick to the egg whites. Some people find it difficult to crack open eggs and separate the whites from the yolks. I prefer to take a spoon to the shell and tap it about two times in the center. Then, I separate both shells and simply drain the whites by shifting the yolk from one egg shell half to the other.

Another option, which I picked up from the hotel’s chef while staying in the Bahamas, is to pour the entire egg into your cupped clean hand (fingers slightly apart to drain the white). Hold the egg yolk and wait until all of the white drains off.

Here’s a pretty awesome technique I had never seen before:


2. When it comes to cooking an egg omelette without too much oil, I do a little bit of recycling. That means I’ll lightly roast something juicy first, like onions, tomatoes, peppers, etc. Then, I’ll use the leftover juices in the pan to cook my eggs. Works like a charm – zero oil calories added.

You can also opt to use a small amount of water in the frying pan instead, not so much frying as shallow boiling. You will still end up with the fried egg look but without any of the added calories. (SEE TIP ABOUT HERBS BELOW)

Another way to cook the egg without oil is to purchase a high quality teflon non-stick pan and cook the egg on medium to low heat for about 25 minutes or so. Since oil does tend to make egg taste delicious, and you won’t be using any, make sure you incorporate a lot of herbs and spices. I love dill, black pepper, garlic, rosemary, oregano, etc. Basically, I use every single spice in my cabinet to make my eggs (except salt – trust me, you won’t miss it)

3. Some people prefer to have their eggs scrambled (I prefer omelets). If you are one of those people, you can certainly add a little bit of almond or coconut milk – I get mine from traders joes and it’s only 35 calories per CUP! So just adding a tip of this ‘milk’ for moisture won’t add a lot of calories at all. This will make your scrambles eggs light and fluffy.

4. Another excellent hack that will only add 5 calories to your meal is the use of a bullion cube. Boullion cubes are basically chicken or beef broth, or whatever flavoring that is available, that is made in the shape of a cube instead of just coming in a jar. You have to unwrap each one individually and then you dissolve them in water to make soups and gravies, whatever else you would like to make. You can get them at just about any grocery store. Dissolve one in the egg and then fry per usual. Keep stirring the eggs (I.E. scramble them) and to not preheat the pan.

5. Don’t forget you always have the option of boiling your egg!

If you really wanted a scrambled egg that included the yolk (which is about 70 calories per egg), and didn’t want to worry about scrambling and cooking in oil, you could always pre scramble the egg while still inside the shell before boiling. This instructables page shows exactly how to do it.

  1. Grab an egg, and a pair of nylons
  2. Put the raw egg in the centre of one of the legs
  3. grab either end of the leg with each hand and spin it around till the egg is twisted 20-25 times.
  4. Pull quickly, and it should spin it back the other way rapidly.
  5. You can verify that it worked, by shinning a light through it in a dark room. (Egg should appear an even red throughout, rather than yellow (you may even be able to see the yolk outline, if it’s unbroken).
  6. Bring the water to a boil, then shut off the stove and let it sit on the hot stove for about 10 minutes. Cover with a lid and do  NOT remove the lid during this time.
  7. Crack and Enjoy!


HACK TIP: NO matter what, please refrain from cooking your eggs in the microwave.

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