Eating healthy when you are busy is tough. Trust me, I know! I work 12-hour night shifts, am pursuing my doctorate degree, and raising two wonderful boys. If you are like me and have a whole 3 minutes to enjoy breakfast most mornings, the biggest constraint is time. This is why I am a huge fan of using egg substitutes in smoothies.
I know egg substitutes are not en vogue, but hear me out. They are the same as regular egg whites but can be consumed raw (no cooking required!) because they have been pasteurized and sterilized. I’ve created a quick, nutritious smoothie using these cartoned egg whites and have never looked back. It has become a staple in my 3-minute morning routine. The recipe, using a high-quality blender, consists of only 3 core ingredients which you can enhance by adding fruits and veggies depending on your taste and the season’s produce.
4-5 egg white substitutes (pasteurized)*
½ cup of plain, dry oats (TIP: Blend the oats first until powdery, then add other ingredients)
¼ cup almond milk
Dash of cinnamon or stevia to taste
1 banana or ½ cup of berries (or fruit of choice)
½ cup of spinach or ½ cup of kale (or veggie of choice)
Don’t get me wrong, when the weekend rolls around and I have the time to make my family a delicious veggie omelet, I’ll use whole, organic eggs and savor every bite. For the rest of the time, though, I’ll stick with drinking my satisfying breakfast smoothie on the go.
Want more proof that egg substitutes are worth adding to your morning routine?
- Adding protein, like egg whites (or egg substitutes), into your breakfast has been linked to weight loss and better weight control compared to breakfasts containing only carbohydrates.
- High quality protein, like the protein found in egg whites and egg substitutes, is essential for building muscle and controlling hunger. Egg whites keep you feeling fuller for longer, without excess calories, fat, and cholesterol.
- Studies have shown that people who eat a healthy breakfast typically weigh less, have lower cholesterol levels, and better concentration in the morning.
- 1 egg substitute (¼ cup measured) contains: 25 calories, 0 grams of fat, 0 milligrams of cholesterol, and 5 grams of protein.
- 1 real egg white (that you shouldn’t eat raw) contains: 17 calories, 0 grams of fat, 0 milligrams of cholesterol, and 3.6 grams of protein.
- 1 real egg with yolk (that you shouldn’t eat raw) contains: 70 calories, 5 grams of fat, 185 milligrams of cholesterol, and 6 grams of protein
*Egg substitutes can be found in cartons next to the egg and dairy products in most grocery stores. Keep an eye out for pasteurized 100% egg whites without any additives or preservatives. Since these are made with real egg whites, they are not suitable for anyone with an egg allergy.
For another healthy drink recipe, check out Mia’s NutriBullet lemonade post.