Eggs are considered one of nature’s most complete foods, filled with protein while free of carbs and sugar. Egg yolks once had a bad rep for being a cholesterol hellraiser, but recent research proves choline (the nutrient in egg yolk) is a belly-fat fighter that promotes cell activity, liver function, and the transportation of nutrients throughout the body. More than 40 years of research has been done and we’ve discovered that the cholesterol in eggs is lower than previously thought. When it comes to whipping up egg recipes, some folks fear the calories that come from the yolk and opt to use only the egg whites, but we recommend sticking to the whole egg to get the complete nutritional benefit!
When you’re trying to eat healthy, eggs are an awesome go-to for breakfast, lunch, dinner, or even as just a snack. The key is to use the eggs in a variety of different ways by adding spices or seasonings and pairing them with loads of wholesome vegetables and grains. Try these healthy egg recipes to turn that average breakfast into some not-so-basic egg dishes that you can eat any time of the day. And then for more proteins that pack a slimming punch, scope out these best-ever proteins for weight loss.
Microwave Omelet (My Fav)
This omelet is quick and tasty not to mention it’s an excellent way to use up leftover veggies! While there are numerous ways to make a microwave omelet, there is none better than the Pampered Chef Egg Cooker method. I am hooked on this convenient and affordable gadget. If you don’t have one, get one. You won’t regret it! (PS…I am not affiliated with Pampered Chef. This is an honest recommend. It’s really that amazing!)
Prep 1 min|Cook 2 min|Ready in 3 min
2 eggs (or 4 egg whites)
2 tbsp (30 mL) milk or water
⅛ tsp (0.5 mL) salt
¼ cup (50 mL) of your favorite stir-ins (see Cook’s Tip)
1 tbsp (15 mL) grated cheese of your choice
- Place the eggs, water, and salt in the Ceramic Egg Cooker. Top with the lid and cover the vent hole with a finger and shake ten times to combine.
- Stir in the remaining ingredients.
- Cover and microwave on HIGH for 1 minute and then stir around the edges and bottom of the cooker. Continue to cook in 20 second intervals until the eggs are cooked through on the sides and bottom. Either eat directly from the cooker or invert onto a plate.
- 1 servings
Nutrients per serving:
U.S. Nutrients per serving (1 omelet): Calories 170, Total Fat 12 g, Saturated Fat 4.5 g, Cholesterol 380 mg, Sodium 490 mg, Carbohydrate 1 g, Fiber 0 g, Sugars 0 g Protein 14 g
It’s best to use leftover vegetables or meats that are pre-cooked, such as bell peppers, onions, broccoli, bacon, or sausage. Quick cooking vegetables, like green onions or baby spinach, can be added raw.
Hard Boiled Egg
I love hard boiled eggs! At 75 calories and 6 grams of protein, a hard-boiled egg is a perfectly portion-controlled snack. It contains complete protein, which is highly absorbable and has all the amino acids humans need.
Plus, eggs are a calorie counter’s best friend: Research shows that eggs will fill you up more than a starchy breakfast, and people who eat eggs at breakfast may eat fewer calories throughout the day. Initially, I tried to have a bowl of hard-boiled eggs on hand in my refrigerator so I could eat them as a midmorning or afternoon snack. It worked for a while. After that, I could not handle cold eggs.
Eggs with Shaved Brussels Sprout Salad
Nutrition: 347 calories, 15.6 g fat (5.5 g saturated fat), 586 mg sodium, 33.6 g carbs, 5.2 g fiber, 3.8 g sugars, 20.3 g protein
Brussels sprouts have a hearty bite and are loaded with nutrients. This super healthy green vegetable provides detox support, inflammatory prevention, and has multiple cancer-fighting properties!