Healthy Pizza for Breakfast? Yes please! We love this delicious Egg and Mozzarella Breakfast Pizza! Not only is it delicious comfort food at its finest, but it’s healthy and satisfying to boot!
As you know by now, we’re all about whipping up lightened up comfort food– so this recipe is right up our alley! We just found this in our archives, and we gave it a little facelift to reflect the components that after over 20 years as weight loss registered dietitians, we now look for to get our clients (and you, if you’re not one!) the best sustainable weight loss results.
This weight loss breakfasts now has staying power with appropriate calories, protein, fiber and carbs (with no added sugar) to prevent energy dips that cause cravings and that trigger cortisol, the belly fat hormone. We hope you enjoy it!
Psst… looking for more guilt-free comfort food? Select from hundreds on our site! Here’s a few to get you started…
The Nutrition Twins Skinny Cauliflower Mash
Broccoli Cheddar Twice Baked Potatoes
We’ve added a crunchy, unexpected anti-inflammatory boost- hemp seeds! Yes, hempseeds add super-healthy and fiber-packed crunchy twist. If you’ve never had them, you need to start eating these babes. Hemp seeds are a nutritional powerhouse. Not only are they a complete plant-based protein, they’re packed with it; plus, they contain omega-3 healthy fats (in fact, they have omega-3s & 6s in an ideal ratio); and so many great vitamins and minerals like magnesium, zinc and iron.
All of this goodness also lowers inflammation by helping to improve blood pressure, blood sugar, and cholesterol and by supporting brain, heart and skin health, as well as digestion. Plus, they add a nutty flavor, which compliments the savory flavor of the pizza muffin’s cheese and Italian seasonings.
This pizza is the perfect breakfast, but if you want a pre- or post-exercise meal or snack, simply eat half of it — with just 175 calories in half, you won’t “undo” your hard work at the gym and the protein (15 grams in half the recipe!) will help the meal stay with you while helping you to rebuild those muscles after a workout! Plus, thanks to this breakfast pizza’s cheese, you’ll start your morning off with 30% of your daily calcium needs. Hello, big, gorgeous smiles and strong bones.
Egg and Mozzarella Breakfast Pizza
Ingredients
- 1/2 whole wheat English muffin, like Ezekiel brand
- 2 mushrooms, sliced
- 1 green onions, finely chopped
- 2 tablespoons diced green or red bell pepper
- ½ cup liquid egg whites, ideally organic
- 1/8 teaspoon black pepper
- dash oregano or Italian seasoning
- 2 teaspoons pizza sauce, like 365 Organic No Sugar added pizza sauce
- 3 tbsp shredded low-moisture, part-skim Mozzarella cheese, (if you like fat free mozzarella, use as much as you’d like, we recommend this option if you like it)
- 2 tbsp hemp seeds
Preparation
- Preheat oven to 350° F. Split English muffin in half and toast; set aside.
- Heat small non-stick skillet over medium heat. Add mushrooms, green onions and bell pepper. Cook, stirring continuously for two minutes or until vegetables are softened. Stir egg substitute or egg substitute if using, black pepper and oregano and 1-3/4 tbsp hemp seeds into vegetable mixture. Cook, stirring continuously until egg is set, about two minutes.
- Spread 2 teaspoons of pizza sauce onto English muffin half. Spoon a half of the egg mixture over pizza sauce and top with half of the cheese. Spoon the remaining egg mixture and cheese evenly on top of the muffins. Place the muffins on a baking sheet and bake for five minutes, or until cheese is melted. Then, top with remaining hemp seeds for crunch.
- Substitution Idea (chia seeds can replace hemp seeds)
- Tip: Keep a bag of frozen vegetable mix to use in this recipe. Any remaining pizza sauce can be frozen for another use.
Nutrition Information per serving: Calories: 349, Total Fat: 14g, Saturated fat 2 g Cholesterol: 15mg, Sodium: 408mg, Carbohydrates: 24g, Dietary Fiber: 5g, Protein: 31g, Calcium: 19% Daily Value
Adapted from at DairyMakesSense.com
The Nutrition Twins worked with the Midwest Dairy Association to help people to get more calcium, protein and nutrients in their diets.
Egg and Mozzarella Breakfast Pizza
Author: NutritionTwins.com
- • ½ whole wheat English muffin, like Ezekiel brand
- • 2 mushrooms, sliced
- • 1 green onions, finely chopped
- • 2 tablespoons diced green or red bell pepper
- • ½ cup liquid egg whites, ideally organic
- • ⅛ teaspoon black pepper
- • dash oregano or Italian seasoning
- • 2 teaspoons pizza sauce, like 365 Organic No Sugar added pizza sauce
- • 3 tbsp shredded low-moisture, part-skim Mozzarella cheese, (if you like fat free mozzarella, use as much as you’d like, we recommend this option if you like it)
- • 2 tbsp hemp seeds
- ½ cup shredded low-moisture, part-skim Mozzarella cheese
- Preheat oven to 350° F. Split English muffin in half and toast; set aside.
- Heat small non-stick skillet over medium heat. Add mushrooms, green onions and bell pepper. Cook, stirring continuously for two minutes or until vegetables are softened. Stir egg substitute or egg substitute if using, black pepper and oregano and 1-3/4 tbsp hemp seeds into vegetable mixture. Cook, stirring continuously until egg is set, about two minutes.
- Spread 2 teaspoons of pizza sauce onto English muffin half. Spoon a half of the egg mixture over pizza sauce and top with half of the cheese. Spoon the remaining egg mixture and cheese evenly on top of the muffins. Place the muffins on a baking sheet and bake for five minutes, or until cheese is melted. Then, top with remaining hemp seeds for crunch.
- Substitution Idea (chia seeds can replace hemp seeds)
- Tip: Keep a bag of frozen vegetable mix to use in this recipe. Any remaining pizza sauce can be frozen for another use.
3.5.3251
About the Experts
Tammy Lakatos Shames, RDN, CDN, CFT and Lyssie Lakatos, RDN, CDN, CFT are The Nutrition Twins, registered dietitian nutritionists and certified fitness trainers and nationally recognized nutrition experts with over 15 years of experience. They are the authors of Fire Up Your Metabolism, The Secret to Skinny and The Nutrition Twins’ Veggie Cure and have been featured in major media outlets including Good Morning America Health, Fox & Friends and CNN. The Nutrition Twins specialize in evidence-based nutrition advice for weight loss, disease prevention, and optimal health.