Christmas Morning Cooking // 1-Minute Breakfast in a Mug

It’s the wee hours of the morning, the kids are anxious to rip off the wrapping paper and find what Santa’s brought them, but you’ve gotta’ grab some breakfast first—so what do you do? Although it may seem tempting to reach for Christmas Eve’s leftover cookies, Chris and I have a quick and healthy one-minute solution up our sleeves to save you time…and your waistline.


Seriously, 60 seconds is all it takes to whip up this easy, delicious and nutritious Christmas morning breakfast! Don’t limit this quick trick to holiday mornings either—it’s the perfect solution to those busy mornings when you feel there’s no time to slow down and prepare a meal. Check out the vid for deets…but if you aren’t able to watch the video, all the ingredients and the full how-to are below. Bon appetit!


One-Minute Egg Breakfast
Serves one


2 eggs
Diced veggies  (I did bell peppers in the video but you can do anything)
1/8 cup shredded cheese
Fat-free cooking spray
Salt + pepper to taste


  1. Spray the inside of your mug with your cooking spray.
  2. Add your eggs to your mug.
  3. Mix in your veggies, cheese, salt + pepper.
  4. Using a fork, quickly whisk all ingredients together.
  5. Pop the mug in the microwave for 1 minute.
  6. Briefly let cool.
  7. Dig in and enjoy Christmas morning with your family. 🙂

Nutritional information: 203 calories, 14g fat, 2g carbs, 16g protein

For more helpful hints, fun workouts, and yummy recipes, subscribe to my YouTube channel here!



Related reading:

Pumpkin Protein Pancakes with Pumpkin Seed Granola
Protein Waffles
Ask the Powells: How Do We Handle the Holidays?
My Top Ten Tips for Holiday Survival



  1. Sarah - July 21, 2017

    Recently I got into using ginger and turmeric to cook with.

    1 or 2 eggs
    Almond milk
    Ground ginger
    Ground turmeric

    Though the way I cook it would probably not be Transform approved lol I’m gonna try my recipe this way… but hey, try the eggs with ginger & turmeric … like oh my gosh

  2. Sunshine - January 17, 2017

    Can’t wait to try this quick and easy breakfast (or low carb meal 😉 )! With the macros provided, is the cheese reg, low fat or fat free? Thanks!

    • Team Powell - January 18, 2017

      Hi Sunshine: The cheese is regular cheese. Heidi will always put reduced, low, or fat free in her recipes if that’s the type of cheese she’s using, so hopefully that helps! Enjoy!

    • Sunshine - January 20, 2017

      Thanks for the quick response! One more question…from what I remember in Choose to Lose, breakfast is the one meal that is high carb every day regardless of what day you are on with carb cycling. But this meal has no carbs. Can it be used for a carb cycling breakfast or do I need to add carbs? Or is this just a good Free Day breakfast?

    • Team Powell - January 21, 2017

      Hi Sunshine: You’d need to add some carbs to make it a carb cycling breakfast. It can also be a Free Day breakfast as it is. 🙂

    • Sunshine - January 21, 2017

      Thanks, again!!

  3. Corynne - January 10, 2017

    I’m on my second week, day 8, of the extreme transformation and I’m noticing that I feel more tired than usual. I tried to google it, but google suggests that the low-carb days are the tired days. The opposite is happening to me, I’m super sleepy on high-carb days. Have you come across this before?

    • Team Powell - January 11, 2017

      Hi Corynne: Different people can react differently when beginning carb cycling, and it can take your body a few weeks to adjust to this new way of doing things. Are you drinking all of your water every day (1/2 your body weight in ounces)? If not, that can help. I’d keep following the program (make sure you’re getting the correct portions of all macros for every meal), make sure you’re drinking all of your water and getting 7-9 hours of sleep every night, and see if things get better.

  4. Christine - December 14, 2016

    OMG I tried it this morning and it was so easy 🙂 quick question can I do this everyday in the am sometimes I don’t have a chance to make breakfast? 🙂

  5. Celeste - September 20, 2016


    This is week two of turbo cycling and i have a question. i did not eat a protein for b’fast, will this affect my cycling?

    thank you

    • Team Powell - September 20, 2016

      Hi Celeste: It’s best to have a portion of protein with every single meal, but missing it for one meal is nothing to worry about. 🙂

  6. Kimb - January 6, 2016

    I love the one-min egg in a cup idea, since I have no time before leaving for night work. Can I use this for both high & low carb days?

    • Team Powell - January 6, 2016

      Hi Kimb: Because this recipe has cheese in it, it’s best for a low-carb meal. Enjoy!

    • Corynne - January 6, 2017

      From what I understand reading the book, the calories allotted for carbs, fats, and protein, for breakfast are the same across the board. So, whether it’s a low-carb or a high-carb day we are still consuming 150 calories of protein, 100 calories of carbs and 100 calories of fat for breakfast. I’m not sure why it would matter whether we ate the egg recipe in the video on a low-carb vs a high-carb day. What do yu think?

    • Team Powell - January 6, 2017

      Hi Corynne: You are correct – every breakfast is the same for both high and low carb days on the Extreme Cycle. I think Kimb was asking about having this for a meal other than breakfast, so in that case, this would be a low carb meal option. Hope that helps!

  7. Nancy King - December 29, 2015

    Hi Heidi, Love extreme weight loss shows! My son is pushing at least 400# I know. He needs help desperately. Eating habits are terrible. Kids and wife also over weight. Can you please help?

  8. Meghan Cheshire - December 21, 2015

    You two are my heroes! I am a special education teacher who is ALWAYS on the go and I have a toddler and a hubby who isn’t always home (fireman)…so I am typically leaving the house wthout breakfast. I grab greek yogurts a lot and they leave me feeling empty and hungry and reaching for sugar! So thank you. This is amazing. 🙂 Merry Christmas to my favorite couple.

  9. Marie - December 21, 2015

    Hi Heidi!! You guys crack me up. Loved the video! So I know the feeling of onion and/or garlic breath and you know the trick?? You both have to eat onions at the same time. A trick we learned years ago and every time we eat with onions or garlic during the same time, it’s not killing us when we’re close. Lol. if one of us doesn’t, we notice immediately! TRY IT! And you’ll notice the difference. ?

  10. Gina - December 21, 2015

    Love the idea! I am always on the go, and my usual excuse for leaving the house without breakfast is “I just don’t have the time”! So this is wonderful 🙂

    Quick question though- do you think using frozen, diced veggies [i.e. peppers and ONIONS ;)] would work? Just trying to think of another way to cut some time.

    Thank you and Happy Holidays to you all! 🙂

    • Team Powell - December 21, 2015

      You could try it, although you might want to warm them up a bit in the microwave first. Or set them out in the fridge the night before!

  11. Brook - December 21, 2015

    Super cute guys! Never would of thought to do this. My husband is gonna think I’m crazy when I prepare it for him ?

  12. Abbey - December 21, 2015

    Do you have any tips for the best road trip snacks. For adults and kids (4yr old) 12 hr road trip.
    I always try to have ready to go snacks so one we don’t feel deprived and second don’t need gas station snacks/ candy. Thanks 🙂

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