Looking to boost your energy levels? Reach for the eggs in your fridge. (Psst: There’s a secret meaning behind the numbers on the carton.)
Every large egg packs 14 important nutrients, including folate, riboflavin, thiamine and essential B vitamins—key components for converting food into sustained energy. In other words, that breakfast omelet works behind the scenes to keep you in top form during that boring 11 a.m. meeting.
How Eggs Boost Energy
In addition to being rich in oxygen-storing iron, each egg packs 6 grams of high-quality, complete protein, which helps preserve muscle mass. Increasing muscle mass boosts metabolism, helping your body burn more calories. These are the best foods to eat before a workout.
To help those muscles recover after a hard workout, eggs are also a good source of the essential amino acid leucine, as well as all the remaining essential amino acids needed by your body daily: histidine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Learn how to cook an egg (yolks and all) here.
Whole Eggs Are Better Than Egg Whites
To take full advantage of egg’s energizing effects, don’t forget the yolks if your diet allows them. That’s where you’ll find most of the health benefits and half of the protein.
Here are more reasons you should be eating whole eggs.
More Energy-Boosting Ingredients to Try
- Brown Rice
- Yogurt
- Beans
- Nuts
- Oranges
- Spinach
- Green Tea
- Quinoa
Find out all about these other nutritious ingredients.
These Protein-Packed Egg Breakfasts Will Keep You Going
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Chorizo & Grits Breakfast Bowls
Growing up, I bonded with my dad over chorizo and eggs. My fresh approach combines them with grits and black beans. Add a spoonful of pico de gallo for extra pop. —Jenn Tidwell, Fair Oaks, California
Southwestern Eggs Benedict with Avocado Sauce
I frequently make this spicy spin-off of classic eggs Benedict for my husband, who loves breakfast. I like the heat from the jalapenos and also that the avocado sauce is a healthier substitute for the usual Hollandaise sauce. —Kara Scow, McKinney, Texas
Sausage-Sweet Potato Hash & Eggs
When I first began making this dish for breakfast I served it with fried eggs on top. Now I sometimes make it for supper and serve it without eggs. It’s great when I want a dish I can make quickly, with minimal cleanup.—Nancy Murphy, Mount Dora, Florida
Italian Eggs Benedict with Pesto Hollandaise
My husband and I have a standing breakfast date on Saturday mornings. When we want something fancy, we make Italian-inspired eggs Benedict with pesto and prosciutto. —Jackie Dodd, Los Angeles, California
Cheese and Fresh Herb Quiche
With herbs from the garden to use, I created a quiche with basil, parsley and dill along with feta, Swiss, Gruyere and mozzarella. Goat cheese is also yummy. —Sonya Labbe, West Hollywood, California
Toad in the Hole Bacon Sandwich
Switch up the cheese—pepper jack gives a nice kick—or use sliced kielbasa, ham or sausage in place of the bacon in this versatile grilled cheese sandwich. —Kallee Krong-McCreery, Escondido, California
Spinach-Egg Breakfast Pizzas
I like my food pretty, and this breakfast pizza is eye-popping. Bring it to the table with a bowl of berries or grapes and café au lait. —Lily Julow, Lawrenceville, Georgia
French Omelet
This cheesy, full-of-flavor omelet is modeled after one I tasted and loved in a local restaurant. Mine is so hearty and rich-tasting that no one will guess it's lower in fat. —Bernice Morris, Marshfield, Missouri
Chiles Rellenos Souffle
After we spent the night at our friends’ house in Arizona, we awoke to the tantalizing aroma of an egg soufflé. It brings back wonderful memories. —Pat Coyne, Las Vegas, Nevada
Colorful Pepper Frittata
Our taste testers loved this fluffy breakfast packed with three kinds of bright sweet peppers and minced fresh basil. It’s filling and tasty, full of fresh flavors to start the day. —Jessie Apfe, Berkeley, California
Mountain Ham Supreme
Little kids think it's really neat how the bread makes mountains in the pan. Very tasty, too. —Keri Cotton, Lakeville, Minnesota
Cheeseburger Omelet Sliders
A cheeseburger inside an omelet? Yes, please! This fun twist on both breakfast and dinner faves is easy to assemble and delicious any time of day. —Denise LaRoche, Hudson, New Hampshire
Poached Eggs & Polenta
We have a bed and breakfast in Gettysburg where I serve creative dishes like these poached eggs with polenta, our twist on eggs Benedict.—Paulette Lee, Gettysburg, Pennsylvania
English Muffin Egg Sandwiches
You can't beat the delicious combination of mushrooms, onions, peppers and cream cheese! Leave out the red pepper flakes for a less spicy taste.—Amy Lloyd, Madison, Wisconsin.
Chili & Cheese Crustless Quiche
This filling Tex-Mex egg casserole is perfect for any meal of the day. I add a salad and dinner is on! —Gail Watkins, Norwalk, Califiornia
Hash Brown Egg Bake
A package of frozen potatoes makes this hash brown egg casserole simple to prepare. Featuring bacon and cheddar cheese, this easy egg bake is tasty breakfast or brunch fare. You can even make it the night before, keep in the fridge and bake the next morning—so convenient! —Cheryl Johnson, Plymouth, Minnesota
Crustless Spinach Quiche
I served this quiche recipe at a church lunch, and I had to laugh when one guy told me how much he disliked vegetables. Many people were surprised by how much they loved this veggie-filled crustless quiche—and he was one of them! —Melinda Calverley, Janesville, Wisconsin
Oven Denver Omelet
I like omelets but don't always have time to stand by the stove. That's why I favor this oven-baked variety that I can quickly pop into the oven at a moment's notice. My family frequently requests this for Sunday brunch. They always empty the dish. —Ellen Bower, Taneytown, Maryland
Bacon and Eggs Casserole
Because it's fast to fix and such a great hit with family and friends, this bacon and eggs dish is a favorite of mine to make for brunches. Served with a fruit salad, hot muffins and croissants, this bacon and eggs casserole is excellent for an after-church brunch. —Deanna Durward-Orr, Windsor, Ontario
Brunch Ham Enchiladas
When I'm expecting company for brunch, the menu often features this tried-and-true casserole. With ham, eggs and plenty of cheese, the enchiladas are flavorful, hearty and fun. And they're easy to assemble the day before. —Gail Sykora, Menomonee Falls, Wisconsin
Overnight Ham and Egg Casserole
I love how easy it is to assemble this savory egg casserole. Putting it together the night before really frees up my time the next morning. —Jennifer Howell, Fort Collins, Colorado
Broccoli Ham Quiche
This rich ham and broccoli quiche is featured in a family cookbook I put together. My husband is proof that quiche can satisfy even a very healthy appetite. —Marilyn Day, North Fort Myers, Florida
Bacon 'n' Egg Lasagna
My sister-in-law served this special dish for Easter breakfast one year, and our whole family loved the mix of bacon, eggs, noodles and cheese. Now I sometimes assemble it the night before and bake it in the morning for a terrific hassle-free brunch entree. -Dianne Meyer, Graniteville, Vermont
Brunch Pizza Squares
I love using convenience items, like the crescent rolls in this easy recipe. When I serve it to guests, they always ask me for the recipe. To hurry along the preparation of this dish, I frequently brown a few pounds of sausage ahead of time and keep it in the freezer.—LaChelle Olivet, Pace, Florida
Cheesy Vegetable Egg Dish
I'm a cook at a Bible camp, and this is one of my most popular recipes. Everyone who tries it raves about it. The one that touched me the most was when a 10-year-old boy asked me for the recipe so he could have his mom make it at home. —Elsie Campbell, Dulzura, California
Hash Brown Egg Brunch
Slow cookers aren't just for making dinner. I make this often if we're having company overnight. With just a little planning and not much work, I can prep it the night before and have a lovely breakfast waiting in the morning. —Barb Keith, Eau Claire, Wisconsin
Calico Scrambled Eggs
When you're short on time and scrambling to get a meal on the table, this recipe is "eggs-actly" what you need. There's a short ingredient list, and cooking is kept to a minimum. Plus, with green pepper and tomato, it's colorful. —Taste of Home Test Kitchen
Breakfast Quiche
I enjoy preparing hearty country breakfasts for the guests at my bed-and-breakfast. This fluffy golden pie, which has lots of cheese and bacon, is a most satisfying entree.—Mark Clark, Twin Mountain, New Hampshire
Picante Omelet Pie
This zippy egg bake is a favorite of one of my daughters. She comes for brunch every week before church, so I serve it often.—Phyllis Carlson, Gardner, Kansas
Grandmother's Toad in a Hole
I have fond memories of my grandmother’s Yorkshire pudding wrapped around sausages, a puffy dish my kids called “the boat.” Slather it with butter and maple syrup. —Susan Kieboam, Streetsboro, Ohio
Chiles Rellenos Quiche
To me, nothing sparks up a meal more than the smoky flavor of roasted green chilies. This is a quick and easy recipe, and I usually have the ingredients on hand, so when I don’t know what to fix for dinner, I make this quiche. —Linda Miritello, Mesa, Arizona
Eggsquisite Breakfast Casserole
I developed this recipe over 20 years ago. The rich warm sauce tastes especially great on cold winter mornings. I hope your family enjoys it as much as mine! — Bee Fischer, Jefferson, Wisconsin
Zucchini Frittata
When we travel by car, I make the frittata the night before, stuff it into pita bread in the morning and microwave for a minute or two before I wrap them in a towel so down the road we enjoy a still-warm breakfast! —Carol Blumenberg, Lehigh Acres, Florida
Bacon 'n' Egg Sandwiches
I came across this unique grilled combo when I was digging in my mom's recipe box. The crisp bacon, hard-cooked eggs and crunchy green onions make these cozy sandwiches look impressive when company drops by for lunch. Best of all, they're a snap to assemble. —Ann Fuemmeler, Glasgow, Missouri
Brunch Egg Bake
Here's an easy, tasty dish to make for company that still allows you to spend plenty of time with your guests. I grew up in the heart of Pennsylvania Dutch Country, and food was always the center of attention at our family get-togethers. We think brunch is the best meal of the day to gather and enjoy. —Gloria Rohlfing, York, Pennsylvania
Feta Asparagus Frittata
Asparagus and feta cheese come together to make this frittata extra special. Perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Mildred Sherrer, Fort Worth, Texas
Veggie-Packed Strata
This is a wonderful, colorful casserole that everyone enjoys. I'm sure you'll be hooked on it after one bite, too. —Jennifer Unsell, Vance, Alabama
Country-Style Scrambled Eggs
I added a little color and flavor to an ordinary scrambled eggs recipe with some green pepper, onion and red potatoes. —Joyce Platfoot, Wapakoneta, Ohio
Breakfast Loaf
I love to make this mile-high breakfast sandwich when we have company for the weekend. If you like, add sliced mushrooms and olives. —Amy McCuan, Oakley, California
Overnight Egg Casserole
This is my go-to breakfast dish when hosting overnight guests for the holidays. Because you prepare it the night before, all you have to do is pop it in the oven in the morning. —LaVonne Propst, Sweet Home, Oregon
Spicy Breakfast Lasagna
It's fun to cook up something new for family and friends—especially when it gets rave reviews. When I took this dish to our breakfast club at work, people said it really woke up their taste buds!
Tex-Mex Cheese Strata
Tortilla chips add a little fun to this south-of-the-border brunch. For a spicier taste, substitute pepper Jack for the Monterey Jack cheese. —Vickie Lowrey, Fallon, Nevada
Sunday Brunch Casserole
My father was a chef, and this was one of his favorite recipes. He served it in the hotels where he worked as well as at home. Whenever it's served today in my home, it never fails to bring back fond memories of a table laden with food and encircled with family and friends enjoying the aromas, tastes and laughter. —Roy Lyon, Coupeville, Washington
Sausage and Egg Pizza
I love breakfast pizza, but not all the fat and calories that go along with it. My lighter version gives you a big energy boost whether you eat it at brunch, dinner or somewhere in between. —Vicki Meyers, Castalia, Ohio
Fluffy Scrambled Eggs
When our son, Chris, wants something other than cold cereal in the morning, he whips up these eggs. Cheese and evaporated milk make them especially good. They're easy to make when you're camping, too. —Chris Pfleghaar, Elk River, Minnesota
Slow-Cooker Frittata Provencal
This recipe means that a delectable dinner is ready when I walk in the door from work. The meatless slow cooker meal also makes an elegant brunch for lazy weekend mornings. —Connie Eaton, Pittsburgh, Pennsylvania
Dilled Salmon Omelets with Creme Fraiche
This is one of our biggest hits on our menu. It has so much flavor with the dill and rich salmon that it will impress everyone at how fancy it is.—Nutmeg Country Inn, Susan Goodman, Wilmington, Vermont
Breakfast Pizza Skillet
I found the recipe for this hearty stovetop dish several years ago and changed it to fit our tastes. When I served it at a Christmas brunch, it was an instant hit. —Marilyn Hash, Enumclaw, Washington
Calico Pepper Frittata
For a dish that fits any meal, you can’t beat the frittata. We add red and green peppers and use the stovetop instead of the oven. —Loretta Kelcinski, Kunkletown, Pennsylvania
Colorful Ham Strata
Marilou's make-ahead breakfast bake is a cinch, particularly when leftover ham is used. Chock-full of peppers, onions and cheese, the eye-opener makes an ideal contribution to brunch buffets and is a great way to start the day.
Southwestern Hash with Eggs
Before I retired, this all-in-one skillet dish was constantly requested at office brunches. I'd leave out the eggs, double or triple the recipe and wrap servings of the zippy pork mixture in warm corn tortillas. —Barbara Beasley, Beaumont, Texas
Sausage & Sweet Potato Hash
Meat and potatoes make up traditional hash. Our version uses sausage, sweet potatoes and sometimes, a little salsa. Sometimes we have it for dinner, too. —Christy Scott Campbell, Blooming Grove, Texas
Bacon, Egg & Avocado Sandwiches
My husband wanted bacon and eggs; I wanted a BLT. We settled our standoff with an irresistible sandwich we've had many times since. —Patti Darwin, Lubbock, Texas
Sunny-Side-Up Pizza
Preparing this recipe is the best way I know to make sure my family takes time for breakfast. I just call out "pizza's ready!" and amazingly everyone comes to the table. —Rose Koren, Brookfield, Illinois
Italian Sausage Casserole
At the start of each week, my family is already looking forward to our traditional weekend breakfasts, when I serve warm and wonderful dishes such as this. The make-ahead convenience lets me relax with the family as the savory aroma fills the house. —Nancy Robinson, Kansas City, Kansas
Sausage Breakfast Burritos
These are a fun and filling way to serve scrambled eggs, and the zippy flavor will wake up your taste buds.—Brenda Spann, Granger, Indiana
Eggs Benedict Bake with Bearnaise Sauce
I've made this recipe for my family every Christmas morning for 10 years—it's a food tradition that we look forward to every year. Part of what makes this dish special is the croissants that make the egg bake extra light and fluffy. —Susan Triplett, Citrus Heights, California
Ham & Swiss Bread Pudding
This rich and hearty brunch dish is loaded with ham, mushrooms and cheese, plus layers of sliced French bread. It’s a terrific choice when you have overnight guests.
Overnight Baked Eggs Bruschetta
I like to spend as much time as I can with my guests when they stay with me for the holidays, so I rely on make-ahead recipes to help make that happen. Because most overnight brunch casseroles are so similar, I came up with a breakfast bruschetta for a fun change of pace. —Judi Berman-Yamada, Portland, Oregon
Hash Brown & Chicken Brunch Casserole
My husband and I love to have a hot breakfast, but find it difficult with two kids. This dish is excellent to prepare the night before and bake the next day for your family or to take into work to share with co-workers—there are never any leftovers.—Jennifer Berry, Lexington, Ohio
Ham & Feta Omelet
Any excuse to have feta cheese and balsamic vinaigrette is a good one! We pile this Italian-inspired omelet with tomatoes for a great get-started breakfast. —Brittany Beus, College Station, Texas
Bacon and Asparagus Frittata
My frittata makes a marvelous light meal. especially during the summer. When I prepare the frittata for guests, I also serve rice and bread to make a hearty meal—quick and easy, but it always wins compliments! —Gwen Clemon, Soldier, Iowa
Chicken Brunch Bake
Chunks of tender chicken add heartiness to this appealing brunch casserole. This was my son's favorite hot lunch meal from high school. —DeLee Jochum, Dubuque, Iowa
Brunch Hash & Egg Bake
When my kids were growing up, I was cooking for eight. I couldn't conveniently fry eggs for eight, so I devised this recipe that became a family favorite. Mild and salty feta cheese is my favorite for the dish, but shredded cheddar or Parmesan work, too. —Lily Julow, Lawrenceville, Georgia
Vegetable Strata
We always serve food at our Bunco games, and since one of us is a vegetarian we like to make fun meatless dishes we can all enjoy. This strata can easily be doubled and tastes fantastic hot or at room temperature. —Doris Mancini, Port Orchard, Washington
Eggs & Chorizo Wraps
My husband grew up in southern California and loves chorizo. We use the spicy sausage in these wraps that our children call “Daddy's Eggs.”—April Nissen, Yankton, South Dakota
Three-Cheese Quiche
Try eggs and cheese at their best. Guests often remark about how tall, light and fluffy this crustless entree is. You'll love it! —Judy Reagan, Hannibal, Missouri
Tex-Mex Breakfast Haystacks
I love haystacks and wanted to make a fun Tex-Mex version for my family. Adding panko crumbs and cheese to the hash browns before cooking gives them a wonderful golden brown color and crisp texture. —Donna-Marie Ryan, Topsfield, Massachusetts
Farmers Breakfast
Start off your day on a hearty note! This one-dish wonder will easily keep your family satisfied until lunch. —Jeannette Westphal, Gettysburg, South Dakota
Green Chile Quiche Squares
Chilies add spark to this cheesy quiche. You can vary the flavor based on the kind of croutons you buy. I like to serve fresh fruit on the side.—Connie Willson, Huntington Beach, California
The post This Everyday Ingredient Will Boost Your Energy for Hours appeared first on Taste of Home.
Dana Meredith