Eating a balanced breakfast is one of the most important steps you can take towards a healthier body each day. Unfortunately, there are a lot of tempting, unhealthy breakfasts out there. But there are also a ton of delicious, protein-packed options that can help you start your day off on the right foot and provide your body with the energy it needs to burn calories.
If you ever find yourself in a healthy breakfast rut, dietitian Kylie Sakaida, MS, RD, LDN, (a.k.a. @nutritionbykylie) has a delightful solution that not only promises to be a feast for your taste buds but also a boost for your weight loss journey. In a recent TikTok video, Kylie shared her go-to breakfast, saying, “This is truly one of my favorite things to make.” She gave step-by-step instructions for creating delicious, high-protein silken eggs. Find it all below!
@nutritionbykylie One of my favorite easy breakfasts If you want to eat more protein in the morning but are tired of the same repetitive egg recipes, try these Chinese silken eggs. They’re easy to prepare, melt in your mouth, and are the quickest savory breakfasts! Recipe: – Beat 2 eggs in a bowl – Mix in 3/4 cup water and a pinch of salt (you can use chicken broth instead of water if you want more flavor) – Pour the egg mixture through a strainer and into a bowl. Remove any air bubbles with a spoon. – Cover bowl with saran wrap and steam for 12 min – After 12 min, remove from steamer and top with 2 tsp soy sauce, 1 tsp sesame oil, and green onions. – Optional: Make cuts in steamed eggs to let the sauce seep through! #easybreakfast #easymeal #asianfood #eggs #chinesesteamedeggs original sound – Kylie, MS, RD, LDN
Chinese silken eggs recipe
In her video, Kylie takes us step by step through the process of creating Chinese silken eggs, emphasizing its simplicity and delicious outcome. “First crack two eggs into a bowl,” she instructs. “Mix in ¾ cups of water and a pinch of salt.” It’s this uncomplicated yet flavorful combination that sets the foundation for a tasty breakfast.
Next up, she says, you should “strain into a bowl and cover with saran wrap and steam for 12 minutes.” She offers flexibility in the cooking method, stating, “I brought water to a boil in my wok, placed my bowl on a steamer rack and covered it but you can steam this however you want.”
And when it comes to enhancing the flavors, Kylie recommends topping the steamed eggs with a delectable trio. “Now top with soy sauce, sesame oil, and green onions,” she says. The optional step of cutting through the egg to let the sauce seep through adds an extra layer of culinary finesse.
In her caption, Kylie encourages those seeking a protein-packed morning alternative to try these Chinese silken eggs, describing them as “easy to prepare, melt in your mouth, and the quickest savory breakfasts!”
Health Benefits of Chinese Silken Eggs
Beyond the tempting taste, Chinese silken eggs bring a plethora of health benefits to the breakfast table. The high protein content of eggs is a key highlight, making this dish an excellent choice for those focused on weight loss.
Protein is known for its ability to promote satiety, helping you feel full and satisfied for longer periods. This can be a game-changer in weight loss, as it curbs unnecessary snacking and overeating throughout the day. Kylie's Chinese silken eggs provide an easy and delicious way to incorporate more protein into your morning routine.
Eggs, a nutritional powerhouse, also offer a range of essential nutrients. They are rich in vitamins such as B12 and D, as well as minerals like selenium and choline. Moreover, eggs contain all the essential amino acids, making them a complete protein source.
Why Protein Matters for Weight Loss
Kylie's emphasis on protein in the morning aligns with a well-established principle in the world of nutrition. Protein plays a crucial role in supporting weight loss for several reasons:
- Metabolism Boost: Protein has a higher thermic effect compared to fats and carbohydrates, meaning it requires more energy to be metabolized. This can contribute to a modest boost in overall metabolism.
- Muscle Preservation: During weight loss, the body may break down muscle for energy. Adequate protein intake helps preserve lean muscle mass, ensuring that the weight lost comes from fat rather than muscle.
- Appetite Control: Protein has a major impact on satiety hormones, helping control appetite and reducing the likelihood of overeating on unhealthy foods later on.
- Blood Sugar Regulation: Including protein in meals can aid in stabilizing blood sugar levels, preventing energy crashes and cravings.
All in all, Kylie's Chinese silken eggs not only offer a delightful departure from mundane breakfast choices but also present a practical and tasty strategy for incorporating more protein into your weight loss journey. So, if you're ready to transform your mornings, give this recipe a try–your taste buds and waistline will thank you!
