3 Mug Recipes You Can Make for Breakfast

A nutritious morning meal doesn't need to involve a mess of dishes or an hour in the kitchen. Grab a coffee mug and enjoy perfectly portioned breakfasts straight from the microwave. Here are three of our favorites.


Denver Omelette

Healthy Breakfasts Made in a Mug: Denver Omelette in a Mug


Forget having to perfect that omelette flip—let the microwave do the work for you! This one's more of a Denver scramble, but I promise you'll still love it. Add a slice of whole-grain toast for fiber and an orange for vitamin C, and you have a hearty, well-rounded breakfast in a flash.

  1. Spray a large microwave-safe mug with nonstick spray. Microwave 1/4 cup chopped green bell pepper and 2 tablespoons chopped onion for 1 1/2 minutes, or until softened.
  2. Blot away excess moisture. Add 1/2 cup (about 4 large) egg whites or fat-free liquid egg substitute, and stir. Microwave for 1 minute.
  3. Stir in 1 ounce (about 2 slices) chopped 97 percent to 98 percent fat-free ham and 2 tablespoons shredded fat-free cheddar cheese.
  4. Microwave for 1 minute, or until set.

Entire recipe: 122 calories, 0.75g total fat (<0.5g sat fat), 702mg sodium, 6g carbs, 0.5g fiber, 2.5g sugars, 21.5g protein

Hungry for more egg mugs? Get creative with more microwave meals.


Bursting-With-Blueberries Muffin

Healthy Breakfasts Made in a Mug: Bursting-with-Blueberries Muffin in a Mug

Muffin pans are magical (you can use them for so many things), but what about those times when you only want one muffin, not a dozen? The solution: a muffin in a mug. It's perfect with a couple of hard-boiled egg whites on the side.

HG tip: Watch out for frozen berries with added sugar. The only ingredient should be the blueberries themselves.

  1. Spray a large microwave-safe mug with nonstick spray. Add 2 tablespoons whole-wheat flour, 1 tablespoon all-purpose flour, 3 packets no-calorie sweetener, 1/4 teaspoon baking powder, 1/8 teaspoon cinnamon, and 1/8 teaspoon salt. Mix well.
  2. Add 2 tablespoons unsweetened vanilla almond milk, 2 tablespoons (about 1 large) egg whites or fat-free liquid egg substitute, 1 tablespoon unsweetened applesauce, and 1/2 teaspoon vanilla extract. Stir until uniform.
  3. Gently fold in 1/4 cup blueberries (fresh or thawed from frozen and drained). Microwave for 2 1/2 minutes, or until set.
  4. Immediately run a knife along the edges to help separate the cake from the mug. Gently shake mug to release muffin, and plate, right side up.
  5. Let cool completely, about 25 minutes. (This step is a must for best texture.)

Entire recipe: 148 calories, 1g total fat (0g sat fat), 488mg sodium, 28g carbs, 3.5g fiber, 5.5g sugars, 6.5g protein


Cinnamon Maple French Toast

Healthy Breakfasts Made in a Mug: Cinnamon Maple French Toast in a Mug

Put away the griddle! (Who has time to clean that thing?) Get classic French toast flavor straight from your favorite mug. Cook up a couple of slices of turkey bacon or center-cut bacon in the microwave for a magical maple-bacon breakfast! I actually think turkey bacon crisps up better in the microwave than it does in a skillet.

  1. Spray a large microwave-safe mug with nonstick spray. Add 1/4 cup (about 2 large) egg whites or fat-free liquid egg substitute, 2 tablespoons unsweetened vanilla almond milk, 1 packet no-calorie sweetener, 3/4 teaspoon maple extract, 1/2 teaspoon cinnamon, and dash salt.
  2. Cut 2 slices light bread into 1-inch pieces. Add bread pieces to the mug, and gently stir to coat.
  3. Microwave for 1 minute.
  4. Gently stir. Microwave for 45 seconds, or until set.

Entire recipe: 145 calories, 1.5g total fat (0g sat fat), 482mg sodium, 21g carbs, 5.5g fiber, 2.5g sugars, 12g protein

Want more bite-sized sweetness? Make some French toast nuggets, plus three more recipes to make with your kids.

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