Spartan Food of the Week: Eggs

Spartan Food of the Week: Eggs
Presented by Spartan Training®

3 Reasons to Eat Eggs

Functional Protein. Eggs aren’t just a source of protein, they are a source of 9 essential amino acids (the building blocks of protein). They’re called essential amino acids because we have to get them from food. They help build and repair lean muscle mass, our calorie burner.

Choline.  Another essential nutrient that the body cannot make enough of on its own. Choline helps our cells maintain their structural integrity. Strong cells decrease long-term risk of illness such as cancer.

The whole package. Fat-soluble vitamins A and D are important for red blood cell formation, nerve system function, and blood pressure regulation. But since they are fat soluble, they require fats to transport them throughout the body to do their job. The fats in the egg yolk help transport these vitamins so they are optimized.

Eggs 101

Humans have been eating eggs for thousands of years. Generally speaking, humans eat the eggs of chickens, ducks, quail, and fish. Chicken eggs are the most popular. Worldwide, around 1.2 trillion eggs are produced for eating every year. The average person on Earth consumes 173 eggs a year. 40 percent of all eggs are consumed in China.

There are three basic parts to chicken eggs: the eggshell, the egg white (albumen), and the egg yolk (vitelius).

If you are cutting calories, remove the yoke – but otherwise eat it. The yolk contains an abundance of choline, which is a key nutrient for boosting brain function, as well as reducing fatty liver deposits. Eggs are a great source of protein, selenium, and vitamin A, an important nutrient for good vision.

For the sake of happy chickens and healthy eggs, choose local, free-run eggs from a reputable farm. A healthy hen can lay over 300 eggs a year.

Broccoli Egg Muffins

Photo credit: Nicole Rodriguez/@nrodriguezrdn

30 minutes Serves 6 133 calories per serving Vegetarian, dairy-free, gluten-free Super - Level 2 difficulty


  • 1 broccoli crown, chopped
  • 6 eggs
  • 1 jalapeño pepper, chopped
  • 3-5 mushrooms, chopped
  • 1-2 tbs coconut oil

Kitchen Tools

  • 6-12 cup muffin pan


  1. Scramble eggs in bowl.
  2. Chop up vegetables.
  3. Oil bottom of muffin tray well (vegetable/olive/coconut oil are fine choices).
  4. Pour eggs into muffin tray - fill only halfway, though. This mix will expand, and you'll want room for vegetables.
  5. Drop in vegetables. Don't overfill muffin tins.

Bake at 350 for 15-20 minutes.

Kale and Eggs

10 minutes 1-2 servings Vegetarian, gluten-free


  • 2 cups kale
  • 3 eggs
  • 2 tbs olive/coconut oil
  • 2 tbs almond milk
  • Salt and pepper
  • 1 avocado (optional)
  • 2 tbs your favorite salsa (optional)


  1. Wash kale in cold water and remove stems. (Learn more about prepping kale here).
  2. Whisk the eggs in a bowl with the almond milk.
  3. In pan, warm 2 tbs of oil on medium heat. Toss in the kale; stir; cover, and let cook for 1-2 minutes.
  4. Uncover and stir kale, pushing it over to side of the pan, making room for your eggs.
  5. Stir and scramble eggs continuously until cooked. Feel free to mix the kale into the egg scramble, or keep them separate. Salt and pepper to your taste.
  6. Serve with your favorite salsa and/or fresh avocado.


  • Mix in a sliced hot pepper (as hot as you want) to give this meal some kick.
  • Great with hot sauce.
  • Make a wrap!
  • Slow cook the eggs after whisking them well for ultimate fluffiness.

Break out the hot sauce. Or throw a jalapeño into the mix. This is a high vitamin breakfast, lunch, or even dinner. Roll this in a wrap, and you have a solid starting point for a breakfast burrito.

Egg Avocado Salsa Scramble


  • 2 eggs
  • 1 avocado
  • 4 tbsp salsa
  • 1/2 tbsp coconut oil (for pan)


  1. Heat coconut oil in frying pan on medium heat until liquid.
  2. Crack eggs and drop them into the pan.
  3. Using a spatula, scramble the eggs around in the pan until yolks and whites are mixed.
  4. Slice avocado, remove pit and skin, and scoop into the pan with the eggs.
  5. Add the salsa and stir everything together.
  6. Turn off heat once eggs are cooked to desired consistency.
  7. Pour onto a plate and enjoy this delicious and nutritious breakfast.

Avocado Egg Salad

Photo credit: Nicole Rodriguez/@nrodriguezrdn


  • 4 eggs
  • 4 tbs Greek yogurt
  • 1 avocado


  1. Put eggs in water; bring to boil, then boil 20 minutes. Run under cold water and peel.
  2. Dice eggs and avocado
  3. Mix ingredients together.
  4. Serve on wrap, crackers, or salad.

Egg Salad Wraps


  • 4 eggs
  • 4 tbs Greek yogurt
  • 1 avocado
  • 4 big romaine lettuce leaves


  1. Put eggs in water; bring to boil, then boil 20 minutes. Run under cold water and peel.
  2. Dice eggs and avocado
  3. Mix eggs, Greek yogurt, and avocados together.
  4. Serve the egg salad wrapped in romaine leaves.

Feel free to season with salt and your favorite peppers (black, red, cayenne)!

Spartan Eggnog

Photo credit: Nicole Rodriguez @nrodriguezrdn

20 minutes 5 servings Vegetarian, gluten-free


  • 4 cups coconut milk
  • 3 TBS saigon cinnamon
  • 1.5 TBS vanilla extract
  • 1 TBS ground nutmeg
  • 6 local, organic, egg yolks
  • 2 TBS coconut nectar/maple syrup


  1. Mix egg yolks, most of your coconut milk (3 cups), and coconut nectar/maple syrup in a small pot over low heat. Constantly stir the mixture and keep the heat low to avoid making scrambled-maple-coconut eggs.
  2. After 6-8 minutes, the mixture should be beginning to thicken. Once it is able to coat the back of your spoon, remove from heat and add the last of the coconut milk, vanilla, cinnamon, and nutmeg.
  3. Put the eggnog aside and let it cool to room temperate, then, refrigerate until you're ready to enjoy it!

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