Are Eggs Yolks Good or Bad? + 2 Amazing Breakfast Recipes

I clear up some confusion about whether egg yolks are good or bad and make 2 delicious breakfast recipes that incorporate lots of vegetables on my latest appearance on NBC’s Charlotte Today. My visit was not complete without a shout out to the #FoodBabeArmy. Thank you. XOXO. Check it out below:




4.6 from 14 reviews
Quinoa Veggie Scramble
Prep time
Cook time
Total time
Serves: 1
  • ½ cup Quinoa, cooked
  • ½ cup Broccoli, chopped
  • ½ cup Mushrooms, chopped
  • ½ cup Tomatoes, chopped
  • 1 cup Spinach, stems removed and chopped
  • 1 tablespoon Coconut Oil or Olive Oil
  • ⅛ tsp salt
  • fresh cracked black pepper to taste
  1. Heat coconut oil in a stovetop pan on medium heat
  2. Add broccoli, mushrooms, tomatoes, and spinach and allow to heat for about 10 minutes or until tender
  3. Add quinoa, salt, and pepper to stovetop pan and mix
  4. Allow to cook for another 2- 3 minutes or until quinoa is warm and enjoy

 Quinoa Veggie Scramble

4.6 from 14 reviews
Mini Fritatta
Prep time
Cook time
Total time
Serves: 2-4
  • 4 whole eggs
  • 1 large red pepper diced
  • ½ small red onion diced
  • 1 to 2 ounces of goat cheese (optional)
  • 3 sun dried tomatoes diced
  • 3 tbsp minced fresh basil
  • ¼ tsp red pepper flakes
  • ¼ tsp paprika
  • ¼ tsp sea salt
  • fresh cracked black pepper to taste
  • ½ tsp coconut oil (to coat muffin tin or use baking cups)
  1. Preheat oven to 375
  2. Combine all ingredients in large bowl
  3. Pour mixture into coconut oil greased muffin pan
  4. Bake for 10 to 14 mins or until golden on top
  5. Let rest for at least 5 mins and serve


Mini Frittata Breakfast

As you can probably tell from my enthusiasm on the show, plants are my best friends and have completely transformed my life. Incorporating vegetables first thing in the morning is incredibly important to my health. One of the things I love most is traveling to other countries where this happens naturally.

What’s your favorite way to enjoy veggies at your breakfast? Please share in the comments below, I’d love to know and get more ideas! 

Bon Appétit,

Food Babe

P.S. Here’s a link to the book by Dr. David Perlmutter I mentioned on air. It’s called Grain Brain and it’s super eye opening.

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133 Responses to “Are Eggs Yolks Good or Bad? + 2 Amazing Breakfast Recipes”

  1. Paula

    Yes, I have veggies or berries most mornings. Cooking for mom with Alzheimer’s so incorporate healthiest versions at all my meals. Big fan of Dr Perlmutter too. This morning 3 egg omelette for 2 with baby spinach, baby kale, mushrooms, garlic, white onion, red pepper lightly sautéed in coconut oil, With that toasted Ezekial bread with light butter and light cheese. . All organic ingredients and a regular addition at our house. :) Maybe every 2
    Days. coffee and 1/4 cup of berry juice too! This meal lasts all day until dinner! Happy to have a couple new recipes wtb veggies too. Thank you!

    • Liz (to Paula)

      Please be aware that unless organically raised, just about all pigs are fed GMO feed.

      • Debbie (to Liz)

        sadly it is true how pigs are raised , it’s been so long since I have had pork , miss it . love the dishes Food babe , this morning I made egg poppers I call them , just scrambled eggs with chopped baby greens , tomatoes , organic cheddar , pepper and salt with bits of bacon .. ok I know that’s pork but missing the sausage and roasts . anyway .. preheated Cast Iron Aebleskiver Pan , filled each cup and put under the broiler till puffed and starting to brown … served over baby greens with tomatoes

  2. Beverly

    My newest veggie breakfast: Cut slice of bacon in half-inch pieces and put in 10″ frying pan over medium heat. When bacon starts to brown turn the pieces and press a medium garlic clove into pan. Stir. Add Organic deep green blends (tender baby kale, chard and spinach) — about 3 handfuls for two servings — and a splash of water. Quick stir and cover, cook for a couple of minutes. Fry up a couple of eggs and serve on top of greens. Great and fast breakfast for two :-)

    • Barbara (to Beverly)

      This sounds amazing Beverly, I’ll be trying this for brunch tomorrow.
      Thank you for sharing this!

  3. Julie

    I love veges at breakfast! I’m always up for a broccoli cheddar omelet!

  4. Eric

    I think if we use organic eggs and cook them with coconut oil, and eat them every other day, we should be ok….The problem with most studies on egg is the lack of info. on what type of eggs were used and with what type of oil were they cooked with….

  5. iveth major

    Lots of veggies ar breakfast- my kids love them and do
    not know otherwise. From fresh juices to scramble eggs with zuccini, squash, mushrooms, to omellets with peopers and spinach, etc or simply a sunby side up egg with a side if steam asparragus~ Always, veggies & fruits for us ar breakfast!

  6. Angela

    YES! Love veggies any time of day. Have never been a fan of typical breakfast foods and would even prefer leftovers from last night’s dinner if given the choice.
    “One of the things I love most is traveling to other countries where this happens naturally.”
    When I saw your topic, I too thought about the wonderful breakfasts served in European hotels with a spread of salads, fish/shrimp, cooked veggies, and also breakfast items — usually homemade, not highly processed like standard American fare.
    My breakfast yesterday: homemade fritatta loaded with zucchini, scallion, broccoli, red pepper, fresh parsley, and my own secret recipe…a thinly sliced potato ‘crust’. Side salad of lettuces and arugula. Hubby and I agreed it was 5-star meal!

  7. Dressenup

    Sweet potato hash with two poached eggs. Yummy

  8. Aaron

    I would like to start eating more vegetables in general

    That looks So Good Food Babe!


  9. Palmer Shaw

    I steam sliced carrots with Ginger and cilantro sautéed in a little ghee. Then I poach an egg in organic Imagine chicken broth and add it with the broth to my bowl with the carrots. It’s a yummy combo.

    • Karen Scribner (to Palmer Shaw)

      Be aware that you are eating MSG in the broth. See and also on Facebook.

  10. Sonia

    I love eggs and eat them all the time! I’m a huge juicer and like to get the most of my greens. I use the left over roughage from my juice and make fritatta’s with it. Sautee with coconut oil, add garlic and onions, chia seeds and hemp some pepper and voila!

  11. Joseph

    I love eggs too and eat them a lot for breakfast (now if only I could keep away from the junk food…..whenever I go to the supermarket I can never resist picking up a donut from the bakery section to eat LOL!)

    What I’ve done in the past (and should really get back to doing) to get fruit and veggies into my diet is making my own smoothies from 2 ripe bananas, some plain fat-free Greek yogurt, a few handfuls of whatever frozen fruit tickles my fancy that day, a handful or 2 of shredded sweetened coconut, and a handful of baby spinach :D

    • Karen Scribner (to Joseph)

      Donuts are made from wheat. You ruin the good effects from all the other wonderful food by eating just one. Even eating one donut a week is like being s little bit pregnant – it is not possible.

  12. Karin

    I use sautéed mushrooms & cherry tomatoes to accompany scrambled eggs. Or, if I’m in a hurry, I throw some Kale or spinach right into my protein smoothie. Sometimes, I will make egg fritatta the night before & throw a bunch of veggies into the mix.

  13. Kathy D

    I toast a sprouted tortilla, mash a half of avocado, sprinkle red pepper flakes and top with crumbled feta. Yum

    • Sash (to Kathy D)

      I love that idea of sprouted tortilla but I wonder how of you make them ??

      • Alyssa (to Sash)

        Sash, You can buy them. Ezekial brand is one. They make awesome sprouted English muffins, too.

  14. Teresa

    I changed my notion of breakfast a few years ago! My favorite breakfast is beans, or eggs, sautéed mixed greens and roasted sweet potatoes or some type of seasonal squash!! I love it!!!

  15. Anna

    I love eggs and spinach or kale and eggs.

  16. Terry

    Everything looks great except using muffin tin which is made from aluminum. I would instead use unbleached liners inside of the tins

  17. Claudian

    Eggs are my mantra love any way anyday anyhow i think they are one healthiest breakfast my best is mushrooms peppers tomatoes red onions with feta cheese in a wrap you cannot go wrong with that

  18. Bill

    Not good for the chicken

  19. Sondra Torian

    I make scrambled eggs( 4 large organic local eggs) and use real organic unsalted butter- just enough to the pan. I cook them low and slow after incorporating 1/2 cup of whole organic milk or organic soy. some sea salt some pepper I chopped organic arugula, baby spinach and cilantro. mix into the scramble while cooking. a good fresh Cotija crumbled on top once eggs are cooked topped with a fresh mango habanero salsa and avocado. and some lime.

    I make a “pesto” with spinach or kale or both. and drizzle it over poached eggs, some country ham and muffins. I call it green eggs and ham… a play on eggs benedict and use organic ingredients.

    • Alyssa (to Sondra Torian)

      I love your idea! Care to share your “pesto” recipe?

  20. Cheryl

    You know, I got to say that I do love food babe. She’s done some great work in researching what’s in America’s food, but I so disagree with eggs. And maybe she feels that the American people would find a whole plant diet too extreme for them. But, it has been extensively researched by leading American doctors that no animal product is healthy and it is unnecessary. Though there are healthy ingredients in them there is also the unnecessary saturated fat. That animal products create disease and the elimination of them while eating a whole plant diet actually heals disease within us. My sources would be The China Study, The Rave Diet, How to Prevent and Reverse Heart Disease, How to Prevent and Reverse Diabetes, Forks Over Knives and the list goes on. Some of these doctors have conducted these studies for over 20 years and I have seen the evidence of this healthy way of eating myself.

    • Kath (to Cheryl)

      Look up The Vegetarian Myth on Amazon, or watch Terry Wahls” Ted X video. It is important to be informed about the downside of vegetarianism. It won’t hurt to take a look at what long term vegetarians have to say.

    • Jen noel (to Cheryl)

      Our ancestors ate meat and animal products. All plant diet is great but u CANNOT get enough iron from an all plant diet. If one eats grss fed orgnic meat products one will get the best source of protein available along w local fresh free range eggs. Our bodies need animal protein for essential amino acids for building blocks in our bodies. Vegan diets lack in many essential minerals. Nourishing Traditions is a great resource. Also has great recipes.

    • Priscilla Morris (to Cheryl)

      As a physician, professional beekeeper and organic gardener, I completely disagree. Organic pastured eggs, in moderation, are a wonderful source of sustainable nutrition. Saturated fat? I think you need to research that further. Please also remember that not too long ago, ALL tropical oils were considered extremely unhealthful. I would take an organic pasture raised egg any day over any of the processed “vegan” products available.

  21. Jamie Miller

    The fritatta looks amazing! Love how they are muffins and how many veggies are incorporated here.

  22. Kim Kestir

    We love in Turkey, so we eat a traditional Turkish breakfast. It is wonderful and packed full of energy!
    A hard boiled egg , feta cheese, black olives, tomato and cucumber slices. Honey with our tea, strawberry jelly, hazelnut spread and a slice of homemade bread. I stay away from the bread and stick to a dried fruit/nut mix. I have loads of energy for my teaching job and toddler!!!

  23. Kim Kestir

    Or, menema is a tradition as well for company. It consists of; green peppers, onion, tomatoes and garlic. Sautee the veggies in olive oil until tender. Scramble eggs(as many as needed for family or guest size) and add to veggie mixture. Most Turks scoop the mixture with bread, but I eat it alone and it is so good!!!

  24. Allison

    Lately, I have been loving chocolate pancakes (with spinach!)

    1 whole egg
    3/4 c egg whites
    1/3 c rolled oats
    2 cups raw spinach
    2 Tbsp raw cacoa powder
    1 tsp vanilla

    I blend it all in my Vitamix. Then add to heated cast iron skillet greased with EVOO. Cook for a few minutes covered on medium. Then flip and cook for about another minute. It’s really good topped with cashew butter.

  25. janet

    The traditional American breakfast has disgusted me for years and years. I find eating vegetables much more to my liking. Kale, garlic, onion-sauted. Maybe a duck egg on top. Turmeric and black pepper complete the dish.

  26. Jody

    What could be faster than cereal with milk and sugar? (Ugh!) A hearty vegetable-rich soup, that’s what! Make a very big pot for dinner, then freeze some in containers to be thawed the night before you want a satisfying, nourishing, warm and QUICK breakfast that will keep you satisfied for hours. Here are some of my favorites: lentil soup with greens (sausage optional), hearty borscht, minestrone . . . there are so many rich, thick soups that are loaded with vegetables.

  27. Becky

    My favorite vegetable breakfast is Swiss chard sautéed with onion and garlic dressed with lemon juice and topped with two soft eggs. Yum!

  28. Andrea

    My current favorite breakfast: A big pile of beet greens (or other greens from the garden) steamed with some chopped onion and two eggs poached on top. Sea salt and pepper on the eggs and balsamic vinegar on the greens.

    Yes, egg yolks are very good for you; cholesterol is good for the brain and needed for hormone production. Inflammation – mostly from sugar and starches – is the major enemy to health.

    See “Nourishing Traditions” by Sally Fallon and

    • Priscilla Morris (to Andrea)

      As a physician, professional beekeeper and organic gardener, I completely disagree. Organic pastured eggs, in moderation, are a wonderful source of sustainable nutrition. Saturated fat? I think you need to research that further. Please also remember that not too long ago, ALL tropical oils were considered extremely unhealthful. I would take an organic pasture raised egg any day over any of the processed “vegan” products available.

  29. Paige

    I have been adding a few tablespoons of organic salsa and some chopped frozen spinach to scrambled eggs. They add good flavor, some veggies and add zero preparation time.

  30. Darlene

    I make smoothies for breakfast. This morning I had one with spinach, banana, pumpkin seeds and coconut milk. Yum

  31. Kimberley

    I make ‘yogurt’ with avocado as a base. Put 1 just ripe avocado, 3 chopped medjool dates, approx. 1/4 cup clean water, 1 cup frozen blueberries and 2 tbsp. freshly ground flax seed into a vitamix and blend very well. I add my own homemade toasted buckwheat granola with shredded coconut, (no sugar added) dried fruit, nuts and seeds and raw cacao nibs. Yumm! Be careful it is addictive and will turn your teeth blue:)

  32. seedsparx

    Wow! These recipes look fantastic. I started eating Quinoa consistently 2 years ago and find it’s one of my top ideal protein sources. I’ve only had it for breakfast once before, but definitely looking forward to giving this a try. There’s this amazing free community breakfast challenge going on starting this Monday – breakfast + mind-body support videos – tons of people are joining in for the Super Human Breakfast Challenge. Come check it out, I think you’d love it!
    I love combining my breakfast with a routine to boost my productivity. See you there!! :)

  33. tami

    I like shaking up tradition and having veggies in the morning. Just the other day. I sauted up some walla walla sweet onions, tossed in some shredded home grown zucci. After is nice and warm I sprinkled on some great local Goat and sheep cheese that I found down at the famer’s market. ( )Then beat up some eggs that my sweet lil gals laid for me , and poured in over the top. Added a lid til done. Topped with sliced tomatoes ( yes from the garden too) Honey loved it, and said at least half of that was all homegrown. And I love salmon and spinach omlets with what ever veggies are in the fridge or garden

  34. Andrew

    Have you done any research on eggs? Check this out, v interesting

  35. Ken

    I bet these little frittatas would freeze well, then come to life in a toaster oven rather than a microwave (I rarely use this at all anymore). Anyone freeze ‘em? I would love more suggestions on freezing to save time!

  36. Laura

    We adopted a chicken at a farm and only get our eggs from her. I like scrambled eggs with spinach and a little parmesan and potatoes. On Sat. I like to get a vegan cheese crisp from the vegan food truck at the local farmer’s market – whole wheat vegan tortilla filled scrambled tofu, vegan cheese, pepper, green onions, spinach, carrots, kale and black beans served with salsa.

  37. sue

    Good Morning,

    I love what you are doing to help everyone eat healthy!! You are making such a difference about GMO’s and our food supply.
    What about the animals…we don’t need to be only concerned about the antibiotics
    but also the way the animals are treated! If you could focus on that – you could really change the food supply!!

  38. Daniel

    I love hot peppers so I get my veggies in the morning by frying 3 organic eggs (1 whole and 2 whites) in organic olive oil with fresh black pepper, 1 whole sliced pepper (either jalapeno, Serrano, habanero, ghost, scorpion, naga viper or any other spicy pepper I can get my hands on) put in the eggs 1 minute before they are done cooking. I then sprinkle organic cilantro on them before I spatula them onto my plate. If I am using a pepper that is low on the scoville scale, I’ll pile on some spicy organic salsa, spread the yoke from the one egg to cover the other 2 egg white and scoff them down before I head off to work!

  39. Puz

    I believe the yolk contains the “good” cholesterol and therefore should never just eat the egg whites.

  40. Jane

    I have a serious concern about the “solid” coconul “oil”. Have heard both sides – pros and cons. Would someone enlighten me, please?


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