Eggs can be prepared in many ways to suit all tastes. They are an easy and delicious option to improve your diet and maintain your health. That’s why we’re sharing the key health benefits of eggs, along with healthy egg recipes that are good for you.
Healthy benefits of eggs
Eggs are a source of high-quality protein containing all the essential amino acids your body needs. These proteins help in the growth and repair of tissues and cells, enhance immune system functions, and build and repair muscles.
Including eggs in your breakfast can reduce the total calories consumed throughout the day. Eggs are also an ideal choice for athletes and those seeking muscle strengthening.
Additionally, they assist in weight management as the proteins in eggs help curb cravings for unhealthy snacks and keep you feeling full longer.
Eggs are rich in essential nutrients, including vitamin D, which strengthens bones and teeth by improving calcium absorption; vitamin A, which supports healthy skin and eyes; vitamin B12, which boosts nervous system health and aids in red blood cell production; and choline, an important nutrient for brain health and memory.
Healthy egg recipes
Here’s a selection of healthy egg recipes that will help you maintain your health and improve your diet:
Oatmeal egg omelette
Ingredients: 2 eggs, 1/4 cup grated carrot, 1/2 cup quick oats, 1/2 cup low-fat milk, 1 teaspoon olive oil, a pinch of salt and pepper.
Mix the oats with milk and let it sit for 5 minutes until soft. Whisk the eggs and combine them with the oat mixture, carrot, and spices.
Heat the olive oil in a pan and pour in the mixture. Cook the omelette over medium heat until cooked on both sides. Serve hot with avocado slices or salad.
Healthy shakshuka
To make it, we need 3 eggs, 1/2 cup diced peppers, 1 cup chopped tomatoes, 1/2 cup diced onion, 1 teaspoon olive oil, a pinch of cumin, black pepper, and paprika.
Heat the olive oil in a skillet over medium heat, then sauté the onions and peppers until soft. Add the tomatoes and spices, and let the mixture simmer for 5 minutes. Create small wells in the mixture and crack the eggs into each one. Cover the skillet and cook until the eggs are set. Serve with whole-grain bread or a side salad.
Healthy egg recipes | Eggs with chickpeas
Prepare 2 eggs, 1 cup boiled chickpeas, olive oil, 1/2 teaspoon cumin.
Heat the chickpeas with cumin in olive oil, crack the eggs over the mixture, and cook until set.
Eggs with pastrami
To make eggs with pastrami, we need 2 eggs, 50 grams of sliced pastrami, 1 teaspoon olive oil.
Heat the olive oil in a pan, add the pastrami, and sauté for a few minutes. Crack the eggs over the pastrami and cook until done.
Spanish potato omelette
For this recipe, prepare 3 eggs, 1 chopped onion, 2 medium potatoes (thinly sliced), olive oil.
Fry the potatoes and onions in olive oil until tender. Whisk the eggs and pour them into the skillet. Cook over low heat until set, then flip the omelette to cook the other side.
Eggs with mushrooms and cream
Ingredients: 3 eggs, 1 cup sliced mushrooms, 1/2 cup cooking cream, salt, and pepper.
Sauté the mushrooms in a hot skillet until soft, add the cream, and cook for a few minutes. Crack the eggs over the mixture and cook until set.
Healthy egg recipes | Healthy egg salad
Prepare 3 boiled eggs, 2 tablespoons Greek yogurt, 1 cup mixed greens (lettuce, cucumber, tomatoes), 1 teaspoon lemon juice, salt, and pepper.
Dice the boiled eggs and mix them with chopped greens. Combine the yogurt with lemon juice and seasonings to make the dressing. Pour the dressing over the salad and gently toss.
Baked eggs with sweet potatoes
We need 2 eggs, 1 medium sweet potato, 1 teaspoon olive oil, 1/2 cup fresh spinach, salt, and pepper.
Peel and dice the sweet potato into small cubes. Roast the sweet potato with olive oil and a pinch of salt at 200°C for 20 minutes. Add the spinach to the roasted potatoes, crack the eggs on top, and bake for another 10 minutes or until the eggs are set. Serve garnished with fresh herbs.
Herb-stuffed eggs
To make it, prepare 4 boiled eggs, 1 teaspoon mustard, 2 tablespoons low-fat Greek yogurt, 1/4 cup chopped parsley, salt, and pepper.
Peel and halve the boiled eggs. Scoop out the yolks and mix them with yogurt, mustard, parsley, and spices. Fill the egg whites with the mixture.
Egg and avocado toast
We need 2 slices of whole-grain bread, 1/2 mashed avocado, 1 fried or boiled egg, and a pinch of red chili flakes for garnish.
Toast the bread and spread the mashed avocado over it. Add the egg on top and sprinkle with chili flakes.
Healthy egg recipes | Vegetable and cheese egg muffins
Prepare 4 eggs, 1/2 cup low-fat milk, 1 cup chopped vegetables (e.g., broccoli, zucchini), 1/4 cup grated low-fat cheese, 1 teaspoon olive oil for greasing the muffin molds.
Preheat the oven to 180°C. Whisk the eggs with milk, add the vegetables and cheese. Grease muffin molds with olive oil and pour in the mixture. Bake for 20-25 minutes or until set.
Healthy vegetable omelette
For this recipe, we need 3 eggs, 1 cup fresh spinach, 1/4 cup chopped onion, 1/2 cup diced bell peppers, 1 teaspoon olive oil, salt, and pepper.
Heat olive oil in a non-stick pan, sauté the onion and bell peppers for 3 minutes, then add the spinach and cook until wilted. Whisk the eggs with spices and pour over the vegetables. Cook over medium heat until firm.
Boiled eggs with avocado salad
Prepare 2 boiled eggs, 1/2 ripe avocado, 1 tablespoon lemon juice, salt, and pepper.
Slice the boiled eggs and mash the avocado with lemon juice and spices. Serve the mashed avocado on a plate with the egg slices on top.
Healthy egg recipes | Vegetable frittata
For this recipe, we need 4 eggs, 1/2 cup milk, 1/2 cup feta cheese, 1 cup vegetables (e.g., broccoli, bell peppers, spinach), salt, and pepper.
Whisk the eggs with milk and spices. Sauté the vegetables in a skillet until soft, then add the egg mixture. Bake in a hot oven for 20 minutes until set.
In conclusion, incorporating eggs into your diet is a step toward maintaining a healthy and balanced lifestyle. Try the healthy egg recipes we’ve shared according to your taste and enjoy the benefits of eggs in your diet.