5 Ways to Eat Eggs On-the-Go

  • author name McKenna Welshans, MBA, RD, LDN, ACSM-EP

Eggs are a complete protein. They contain important B-vitamins that help maintain metabolic function. And best of all, the versatile egg can be featured in many types of easy recipes for busy lifestyles.

It’s important to pair eggs with some kind of high-fiber carbohydrate source to maintain fullness levels and stabilize blood sugar. This can be done by adding fruit, whole-grain toast, crackers, or a granola bar. Here are five delicious ways to incorporate more eggs into your diet, along with a recipe for egg cups.

  • Egg cups with fruit
  • Boiled and made into an egg salad sandwich
  • Quiche to pair with a salad
  • Fried on a piece of toast
  • Frittata wrapped into a tortilla to make a burrito

Egg Cups


  • 5 eggs
  • Chopped vegetables of choice: peppers, onions, spinach, broccoli, etc. 
  • ¼ cup shredded cheese
  • ½ tsp garlic powder
  • ¼ tsp black pepper


  1. Beat the eggs until smooth and combine all remaining ingredients.
  2. Pour into greased muffin tin and bake for 20 minutes at 350 degrees F, until set.
  3. Eat fresh with some fruit and a piece of whole grain toast, refrigerate for a few days, or freeze until ready to consume. 

Makes 6 servings

author name

McKenna Welshans, MBA, RD, LDN, ACSM-EP

McKenna Welshans, MBA, RD, LDN, ACSM-EP is a sports nutritionist with LG Health Physicians Sports Medicine. She completed her undergraduate and graduate degrees and a dietetic internship at Messiah College, double majoring in nutrition and exercise science. She ran collegiate track before transitioning into ultra-endurance triathlon competitions. She is passionate about personalized nutrition for both performance maximization and health.

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About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.


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