This breaded chicken delight is adapted from the traditional chicken français recipe that features butter, lemon, white wine, whole eggs, and white flour for dredging. We've substituted ghee, chicken broth, egg whites, and ground oat bran to lower the calories as well as the glycemic index. So, you can enjoy this traditional French dish with zero guilt. The key to perfectly cooked chicken is pounding all the breasts to the same thickness. You can use that tip anytime. xxoo

Enjoy pizza! You really can when you take the time to make the crust low-GI with the use of grated cabbage, egg whites, and psyllium. This one is teenager-approved! Use pickles or capers to give it a delicious zing. It will soon be your favorite BBQ pizza.

Carbs in the morning or right after working out is the best time bc then you have time to use that energy. This delicious sweet potato breakfast packs some protein and a lot of cheesy zip.

This breakfast is budget-friendly and darn simple to pull together if you need to be fast out the door. Whisk together your egg whites and cook in the pan while your rye bread toasts. Slice the apples, then you and your fit body are ready to go. :)

7 egg whites and one yolk bring the protein with this lovely pea and herb frittata. Easy to make and dusted with a tablespoon of parmesan, you get taste, goodness, and muscular energy.

One of our very favorite unlikely pairings with egg whites is artichoke hearts. Without yolks, you need flavor and artichoke hearts do a great job bringing the pickley, tangy flavor! Add a little oil & garlic and you're in the deliciousness business.

Oat bran and Quinoa bring the grains, while vanilla protein powder and egg whites bump up the muscle-building power. A little vinegar adds a buttermilk zip to the unsweetened almond milk, and blueberries make each bite a delight. Switch up your pancake game with quinoa!

When you're craving greens on greens to fill your stomach and give your gut some roughage, this is your breakfast. You'll feed your budding biceps in the process and enjoy a filling, frittata-licious breakfast that's fast to make and will fill you until early afternoon.

This is not your typical single-serve frittata. This Bombay baby will feed you for 3 mornings and it works fine to pack the leftovers up and reheat every morning. Accented with scallions, garam masala, turmeric, and feta, you will love this exotic start to your day.

You could pour a bowl of sugar-spiking cereal or pop a pastry, but in almost the same time, you can be nurturing your body & PCOS with this delicious and simple avocado toast breakfast. Yes, it has bread. But it is rye bread, which is lower on the glycemic index, so won't spike your sugar. If you're still concerned, cut the recipe in half and double your egg whites. :) But nothing quite fills and soothes the soul like a heaping helping of healthy avocado fat. Indulge. You're welcome.

Not everyone wants their protein-rich oat bran served sweet each and every day. Try your oats savory as presented here for an experience similar to morning grits or dinner rice. This recipe is very mild. Flavor comes exclusively from the roasted red pepper and scallion. So, if you enjoy these 2 ingredients, this may be your new favorite brekkie. If you're looking for a bit more zip, add feta, fat-free parmesan, or drizzle with olive oil. Just be sure to log the additional calories.

We add protein powder to lots of our breakfasts and snacks to up the protein count, but not this one. Here, you're getting all your protein from egg whites, resulting in a lighter breakfast bowl. Top with berries and dig in.

Take a metric ton of raw spinach and place it on the stove. Just kidding. Sort of. Spinach cooks down to a very small portion so you can always start with an absolutely HUGE amount for one person. We go with 6 cups here. Cook it in a dry pan for just a little longer before adding the egg whites if you like it a little crispy. This breakfast is light. Double up if you like.

Avocado brings smooth hedonism to almost any breakfast. The sheer variety of this simple morning meal with minimal prep will start you off smiling.

With only 4 ingredients, this is an extremely simple breakfast. The incredibly high protein content sets you up for success, especially if you know lunch or dinner will be lower in protein. Not to mention it's outstandingly delicious.

Vegetables baked in the oven transcend what you'd think they're capable of. Cabbage is one of our favorites because you get soooo much quantity for the calories. Here we flavor it with onion, dill, and ricotta. 

We had this breakfast as a treat meal initially. But after re-examining the nutrition, we can't find any reason not to have it as a daily meal. It just tastes so darn good. At least one of our husbands on the tasting committee requested it 2 mornings in a row. Always a good sign.

We microwave some of the ingredients in this recipe to simplify and speed up the cooking process. Oven-baked egg casseroles in ramekins are a delight. And you get two! Enjoy.

Our single-serving frittatas are fast to make and versatile to have hot or cold. This Italian-inspired version gives you a punch of tomato and Parmesan. Not the worst way to start your day. Pair it with a little breakfast salad for a perfect meal.

Spinach and egg whites are two of our favorite breakfast ingredients. They are elevated with just a sprinkling of feta. This omelet is fast and protein-packed. Enjoy!

You get a great serving of veggies in the zucchini and onions that beautifully balance this frittata. Copious amounts of egg whites brings the protein serving up to 31 grams. So, you're well on your way to hitting your protein count for the day, in the most delicious way.

Part-skim ricotta cheese and lemon takes this recipe to the clouds. Not to mention whipping egg whites with erythritol. These pancakes get puffed up like delicate clouds. Perfect for a Sunday breakfast with zero-calorie maple syrup, fresh fruit, or yogurt for topping. But honestly, you can eat them alone and be satisfied.

We made this recipe using Chanterelle mushrooms, known as Pfifferling in Germany. Just wow. They are the perfect mushrooms for scrambled eggs. Garlic and oil brings out their beauty. Of course our scrambled eggs are packed with egg whites to boost the protein count. The few yolks and almond milk keeps them from getting rubbery. We went to extremes, making multiple servings one day and re-warming them every morning. While this doesn't always work with eggs, they help up and were enjoyable 4 days in a row. Of course, we recommend them fresh. Enjoy!

This breakfast omelet utilizes a rich mushroom sauce that goes well over steaks and pasta. Cook the mushroom sauce ahead of time and keep it in the fridge. This way breakfast omelets will be ready in a snap!

When you're feeling like an eggy, cheesy, savory breakfast, this broccoli frittata has got your back. It's best made with fresh broccoli to avoid too much water. But if frozen is what you have, just cover the frittata with a lid and drain from time to time. Fat-free feta delivers on richness without too many calories. 

Santa Fe eggs give you a flavorful protein and veggie start to the day. The serving is big, but the calories are low, so there's plenty of room for a coffee or additional healthy side to start your day.