What came first: the chicken or the egg? Not that it really matters, but let’s go with the egg! Why? Because eggs are as versatile as delicious. However, this traditional breakfast item sometimes gets a bad rep for being unhealthy. If you love eggs and want to keep eating them for breakfast, lunch, and dinner, then you should check out these 14 healthy egg recipes.
Healthy Deviled Eggs
If you love feasting on the classic deviled egg mixture of yolk, mustard, mayonnaise, and spices, then you have to try this healthy alternative. All you have to do is swap out mayonnaise with plain Greek yogurt. That simple switch will cut out half of the fat and double the protein. With only 73 calories per egg, you won’t feel guilty for walking around double fisted at the next holiday party.
Sunny Side Up Eggs with Beet Hash
Adding beets to your traditional gooey eggs and hash browns are healthy for many reasons. This purplish vegetable is low in calories but high in fiber. If you cook with the beet greens, too, then you will benefit from its healthy vitamin and minerals including vitamin B6, magnesium, potassium, copper, and manganese among others. Don’t be alarmed if, when you go to the bathroom, you have a pinkish tint to your urine. It’s normal!
You can enjoy your Mexican favorites first thing in the morning thanks to this awesome take on eggs. Breakfast tacos allow you to throw practically everything into your morning dish except the kitchen sink! Avocados have monounsaturated fats, which reduce bad cholesterol levels. In turn, they can help reduce your chance of getting heart disease. Besides loading up on guacamole, you can sprinkle some fresh cilantro and diced tomatoes for the ultimate healthy egg recipe.
Crustless Veggie Quiche
Who does not love a delicious quiche? In this healthy egg recipe, you can cut off the crust along with half the calories. A light, healthy version of this breakfast favorite calls for a variety of vegetables and delicious spices. Add cheese to this dish, and it will enhance the flavors. You can also use almond milk instead of dairy milk to increase the protein and lower the sugar.
Sofrito Loaded Scrambled Eggs
Have you ever tried sofrito? It is a tangy Latin sauce that adds flavor to any meal. The blend of aromatic ingredients and tasty spices is perfect for your usual scrambled eggs. Make sure you chop up some tomatoes, onions, and peppers (or your other veggie favorites) for your scrambled eggs before drizzling on some sofrito. Layer your healthy egg recipe on a piece of whole wheat toast for the ultimate healthy breakfast.
Light Egg Salad
Although referred to as a salad, traditional egg salad is anything but light. Typically, the recipe calls for lots (and lots) of mayonnaise, which is full of unhealthy sugar. Like with the deviled eggs recipe, switch the mayonnaise for some plain Greek yogurt. The flavor is still sweet, just like you desired, but it has more protein and less fat. Not only will you love the same great taste, but you can avoid packing on the extra pounds, too.
Salmon Asparagus Frittata
A frittata is an Italian-style omelet. The egg-based meal is similar to a crustless quiche as well. You can cook it either on the stovetop or in the oven, but both methods are considered basic for beginners. Despite being a low-difficulty dish for breakfast, lunch, or dinner, frittatas are quite impressive to serve. As with other omelets or quiches, you can include your own favorites. However, this healthy egg recipe calls for salmon, which is rich in omega-3 fatty acids. Asparagus has anti-inflammatory properties. When you mix these two ingredients with egg whites, it creates a hearty, nutrient-dense meal.
One Pot Spicy Eggs and Potatoes
You want to eat a hearty meal for breakfast that will leave you full for hours. Although potatoes might be viewed as comfort food, they can be healthy when prepared a certain way. Rather than loading the crispy potatoes with salt, you can create a creamy sauce using goat cheese and spices. It will taste so good that you won’t even notice you are eating potassium, fiber, and vitamin B6 with every bite. This healthy egg recipe will increase your brain cell, and nervous system activity as well as help break down glycogen and build cells.
Poached Egg and Avocado Toast
Did you know poaching an egg is one of the healthiest ways to cook it? Another thing you might learn today is that you can make toast out of avocados. No, not put sliced avocado on top of your toast, but actually, make it into the toast. Pair these two healthy treats together, and you have a delicious yet nutritious breakfast. In fact, this healthy egg recipe yields nine grams of fiber and over 27 grams of protein.
Sweet Potato Breakfast Skillet
If you are tired of eating plain ole eggs and a side of boring hash browns for breakfast then you need to spice things up a bit. Opt for a sweet potato to make the hash browns. Unlike white potatoes, sweet potatoes are packed with calcium, potassium, and vitamin C. The orange color comes from a richness of beta-carotene, which is an antioxidant that not only wards off free radicals, but also raises blood levels of vitamin A. Mix up some scrambled eggs and sweet potatoes into a crispy hash breakfast skillet.
Egg Pizza on English Muffins
You can make this tasty treat morning, noon, or night. After all, pizza is good all of the time! This healthy egg recipe only takes about 15 minutes to make using a toasted English muffin for the crust and a slice of tomato as the sauce flavor. Top it off with a hardboiled egg and some mozzarella cheese for a quick breakfast, afterschool snack, or midnight munchies. The bite-size serving is healthy and delicious.
Also known as Greek lemon-egg soup, it features orzo pasta in chicken broth. This dish, which is an impressive starter for any gathering, is popular among Mediterranean dishes. The name avgolemono refers the egg yolk sauce, which is mixed with lemon juice. You will tickle your taste buds with the thick and creamy consistency.