Ted’s Ugly Anabolic Eggs

I start many mornings with my Ugly Anabolic Eggs, a relatively high protein and low fat egg dish that is very very easy and quick to cook. It’s one of my favorite recipes, together with a quite a few from Anabolic Cooking.

It is more of a way of making eggs than a precise recipe, because I tend to throw in whatever I have handy. We’ll see how I normally make these, and discuss substitutions as well.

First, assemble the ingredients. You’ll need:

• 1-4 Eggs: If the eggs are organic, I’ll usually use more, if regular, I use 1-2 eggs.
• Egg whites (optional): If only using 1-2 eggs, I’ll add some egg whites. I buy these from the supermarket ready to go and in cartons. Sometimes I’ll also have egg whites left over from recipes that only call for egg yolks.
• Butter: One small pat of butter so that the eggs do not stick to the pan.
• Veggies: I add whatever veggies I have conveniently around. Commonly I use mushrooms, and either green onions or red peppers or both. I’m using mushrooms and green onions in this example.
• Humus: Man I love humus: high protein, low glycemic index, and delicious. I bet you didn’t know it rocked in eggs? If I don’t have humus sometimes I’ll substitute guacamole, pesto, or avocado. Of course you can also add meats like bacon, sausage, or even turkey!

Notice the emphasis on healthy ingredients. I do sometimes go wild and add less healthy ingredients (like bacon!). Moderation over the long term is the key.

Step one: Precook veggies if you like.

Now vegetables are great raw, and you can add any kind of vegetables you’d like. Some vegetables I like to precook a little bit in the pan. For example, I love mushrooms and usually add them to my Ugly Anabolic Eggs, but I prefer them cooked. I also like my broccoli cooked so if using that, I precook it a little bit.

I like to sauté the veggies in a little water. You can use butter or some kind of oil, but I use water to keep the fat content lower.

Add the washed and sliced vegetables to a pan with a couple of tablespoons of water and cook over a medium heat for 5 minutes or until done to your liking. Stir them occasionally so they cook evenly, and add a little more water if all the water evaporates.

When done, pour out any remaining water, and push the veggies over to one side.

Step two: Add butter and eggs

Add a pat of butter, about ½ a tablespoon. Melt it and cover the bottom of the pan.

Now add the eggs (and optional egg whites). I crack them and add them straight into the pan. Don’t worry about not breaking the yolks or making a mess.

Stir the eggs, veggies, and anything else you’ve added so they cook. The eggs will mix somewhat and the yolks will break.

You could have previously scrambled the eggs in a bowl, but that is more work and more cleanup, and easy is important!

Note: Dave Ruel the Muscle Cook also has some killer egg recipes including his awesome Mexican breakfast scramble, low carb spinach scramble, and turkey spinach omelet.

Step three: Add humus when almost done  

When the eggs are close to all cooked, about 2-3 minutes, add a couple of heaping tablespoons of humus. Remember you can substitute. For example last week I used pesto one day and guacamole another day as I was out of humus. Of course you can add multiple things at this stage if you’d like too!

Stir for another minute.

Step four: Add raw veggies and put in a dish

Now add any raw vegetables you may like (washed and sliced). In the picture I’ve added green onions. Stir until fully mixed and transfer to a dish.

If you’d like, add salt, pepper, hotsauce, salsa, etc. Enjoy!

My most common Ugly Anabolic Eggs are with mushrooms, humus, and green onions. I do however use whatever I have handy.

Feel free to experiment and add whatever you’d like.

It’s more a quick and easy style of egg than an absolute recipe!