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.
RELATED: 100+ healthy breakfast ideas that help you lose weight and stay slim.
Healthy Deviled Eggs
Nutrition: 73 calories, 5 g fat (1.7 g saturated fat), 87 mg sodium, 1.1 g carbs, 1 g sugar, 6 g protein
Deviled eggs are typically made with a mixture of egg yolk, mustard, mayonnaise, and spices. By cutting out the mayonnaise and swapping it with plain greek yogurt, it nearly cuts the fat in half and increases the protein intake. This easy switch gives the deviled eggs the same consistency you’re looking for without leaving you feeling guilty. With the low-calorie count of just 73 calories per egg, you can grab one for a snack or two for a mini breakfast.
Get the recipe from Fannetastic Food.
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. Getting your daily dose of brussels sprouts is easy with this meal! Did you know that these green and mighty guys are one of these foods nutritionists are obsessed with?
Get the recipe from Seven Spoons.
One Pot Spicy Eggs and Potatoes
Nutrition: 348 calories, 21.1 g fat (7.6 g saturated fat), 1169.9 mg sodium, 22.9 g carbs, 4.5 g fiber, 6.9 g sugars, 19.4 g protein
A savory breakfast is made to keep you full all morning. If you’re a breakfast potatoes lover, this healthy egg recipe is sure to get your appetite’s attention. You’ll enjoy every bite of a crispy potato combined with creamy goat cheese and spicy sauce. Potatoes are often seen as a comfort food, but they are also packed with potassium, fiber, and Vitamin B6, which is known to help build cells, increase brain cell and nervous system activity, and is necessary for the breakdown of glycogen.
Get the recipe from Pinch of Yum.
Nutrition: 222 calories, 14.9 g fat ( 3.5 g saturated fat), 78 mg sodium, 16.2 carbs, 5.2 g fiber, 1.1 g sugars, 8.1 g protein
If you are someone who loves their Mexican food and can bury their plate in hot sauce (and I am!) this taco is no joke. The added touch of the fresh cilantro seasoning makes for the ideal meal to keep you feeling nice and light. Plus, there is avocado, which has monounsaturated fat to help reduce bad cholesterol levels and can lower your risk of heart disease.
Get the recipe from Camille Styles.
Crustless Veggie Quiche
Nutrition: 149 calories, 8.6 g fat (4.5 g saturated fat), 488 mg sodium, 7.1 g carbs, 1.6g fiber, 4.3 g sugar, 11.9 g protein
Lose the crust and lose the pounds! This crustless quiche is one of our favorite egg recipes because it is loaded with veggies and spices for a lightened-up version of the breakfast classic. The addition of cheese to nearly anything and everything is also an easy way to enhance flavors and stave off hunger. The option to swap out the dairy milk with almond milk will lower the sugar intake and increase protein even more!
Get the recipe from Sallys Baking Addiction.
Sunny Side Up Beet Hash
Nutrition: 346 calories, 16.6 g fat (3.2 g saturated fat), 267 mg sodium, 40 g carbs, 4.5 g fiber, 6.1 g sugar, 11.1 g protein
Beets are usually a deep pinkish purple color and can really brighten up a plate. Often, the beet greens are forgotten about when cooking, but they add an earthy flavor to any of your go-to egg recipes and have a similar crunch to kale. Beets are low in calories and high in fiber that helps in digestion. As for the beet greens, they are filled with tons of vitamins and nutrients with beneficial health properties—vitamin B6, magnesium, potassium, copper, manganese—just to name a few. A little disclaimer, though: Beets are #21 on our list of foods that kill your sex drive.
Get the recipe from Love and Olive Oil.
Easy Spinach Artichoke Quiche Cups
Nutrition: 85 calories, 4 g fat (1.8 g saturated fat), 198 mg sodium, 6.2 g carbs, 2.5 g fiber, 1.4 g sugar, 7.4 g protein
You may have seen a spinach-artichoke dip with its usual pairing of pita chips or pumpernickel bread, but why not ditch the extra carbs and up the wholesome ingredients? Here’s a low-calorie, high in fiber and protein spin on the normally useless dip. These quiche cups are like savory muffins that are fun and easy to grab on the go or pack as a midday snack! If you’re all about egg recipes, you might want to know what happens to your body when you eat eggs!
Get the recipe from Gimme Some Oven.
Sofrito Egg Scramble
Nutrition:254 calories, 17.6 g fat, 6.1 g fat (.1 g saturated fat), 286 mg sodium, 17.3 g carbs, 6.2 g fiber, 7.4 g sugar, 9.9 g protein
Sofrito is a simple Latin sauce that typically consists of a variety of flavorful, aromatic ingredients and adds tang to any dish! There’s something about the blend of spices that come together so perfectly to make this meal feel like more than just your average scrambled eggs. Layered on a piece of whole wheat or Ezekiel bread with a few slices of avocado, these eggs will have you bikini ready in no time!
Get the recipe from Running to the Kitchen.
Baked Eggs with Shredded Chicken and Salsa
Nutrition: 133 calories, 5.5 g fat (1.7 g saturated fat) 474 mg sodium, 4.4 g carbs, 1 g fiber, 2.3 g sugars, 16.7 g protein
Skip the usual ketchup topping and check out one of our easiest egg recipes yet! All of the ingredients are in the name. The salsa and chicken can both be store-bought (unless you’re the overachiever type and want to make some delicious homemade salsa) and divided into four bowls and baked. At only 133 calories per bowl, the chicken and eggs—both loaded with protein—sit alongside a fresh salsa that brings out a vibrant flavor.
Get the recipe from Real Food by Dad.
Simple Poached Egg and Avocado Toast
Nutrition: 468 calories, 26.6 g fat (7.4 g saturated fat), 632.2 mg sodium, 33.5 g carbs, 9 g fiber, 4.9 g sugars, 27.2 g protein
Okay, yes, avocado toast is amazing and how could it get any better? How about poaching an egg to top the toast? There is nothing quite like when the yolk of a poached egg breaks open and drips down the side of the bread. Fun fact: Poaching an egg has also been found to be one of the healthiest ways to cook an egg. Why not pair it with a slimming, antioxidant-rich cup of green tea to boost your metabolism, too?
Get the recipe from Pinch of Yum.
Crispy Hash Breakfast Skillet
Nutrition: 275 calories, 13.1 g fat ( 4.8 g saturated fat), 612 mg sodium, 24.2 g carbs, 4 g fiber, 14.9 g protein
Here’s an amped-up version of your basic side dish of hash browns (talk about boring egg recipes!). Switch out the plain potato for their distant relative sweet potato to get the extra sweetness and added health benefits. Sweet potatoes have calcium, potassium, and vitamins C. They are also extremely rich in beta-carotene, an antioxidant that is effective in raising blood levels of vitamin A. Go ahead and make enough for leftovers and you’ll be all set for a few days.
Get the recipe from Sallys Baking Addiction.
Light Egg Salad
Nutrition: 250 calories, 12.9 g fat (4.2 g saturated fat), 276 mg sodium, 10.1 g carbs, 8.7 g sugars, 23.3 g protein.
Egg salad can typically seem like a heavy dish, usually using loads of mayonnaise that contains a high amount of sugar. This recipe swaps out the excessive mayo and adds in some protein-rich Greek yogurt and agave to replace the sweet flavor that would come from the unnatural added sugars. Without losing any of that original flavor, this version of the classic egg salad won’t have you feeling like you need to loosen your belt buckle.
Get the recipe from Cooking Classy.
Salmon Asparagus Frittata
Nutrition: 206 calories, 11.2 g fat (4.7 g saturated fat), 790 mg sodium, 4.9 g carbs, 1.4 g fiber, 2.9 g sugars, 22 g protein
Salmon is the king of fish when it comes to healthy eating. It is said to contain the same amount of omega-3 fatty acids as the average American adult would get in several days in just 4 ounces of baked salmon. The salmon, combined with the anti-inflammatory properties of the asparagus and immense amounts of benefits from the egg whites, makes for a hearty, nutrient-dense meal. Frittatas are also perfect for keeping as leftovers and reheating when you’re in the mood.
Get the recipe from Recipe Runner.
Garden Veggie Scramble with Breakfast Sausage and Baked Eggs
Nutrition: 409 calories, 28.3 g fat (8.6 g saturated fat), 636 g sodium, 16.7 g carbs, 2.7 g fiber, 1.6 g sugars, 21.6 g protein
Can’t decide what to eat in the morning? This breakfast scramble can be made by using pretty much anything in your fridge for any meal of the day. Use veggies and sausage or throw in some ground turkey instead to use a leaner meat and lower the calorie count! This meal is a total no-brainer and oh so delicious. Make sure to add tons of spices to bring the flavor to the next level.
Get the recipe from Fit Foodie Finds.
Grilled Potato Salad with Almond-Basil Chimichurri and 7-Minute Eggs
Nutrition: 300 calories, 16.7 g fat (2.3 g saturated fat), 599 mg sodium, 30.3 g carbs, 6.4 g fiber, 4.6 g sugars, 10.5 g protein
Forget the mayo and try out this almond-basil chimichurri! This earthy dish is one of our favorite egg recipes because it’s filled with crunchy, crispy potatoes, asparagus, and topped with savory seasonings. The creamy dressing adds for the final touch you’ll be looking for.
Get the recipe from Half Baked Harvest.
Freezer Breakfast Burritos with Sweet Potato Hash and Black Beans
Nutrition: 448 calories, 14.4 g fat (5.9 g saturated fat), 435 mg sodium, 58.4 g carbs, 11.8g fiber, 3.8g sugars, 23.5 g protein
This low- sugar, high-fiber breakfast burrito is ideal for freezing and reheating at any time of the day. It’s a great way to replace a fast food joint burrito with something wholesome and nutritious! Using whole wheat or Ezekiel tostadas lower the sugar intake and add some amazing flavor.
Get the recipe from Cookie and Kate.
Braised Kale with Egg
Nutrition: 394 calories, 21.4 g fat(5.4 g saturated fat0, 2346 mg sodium, 32.2 g carbs, 3.2 g fiber, 4.2 g sugars, 20.2 g protein
Here, you can cut back on the fat by using a more lean meat like turkey bacon. Make sure you check the label, though; many brands still load their turkey bacon with additives. Try something like Applegate Farms Natural Turkey Bacon. Kale can sometimes taste bitter if it hasn’t had enough added to it or massaged first, but here it’s cooked and seasoned with enough tasty ingredients to make you forget you’re eating kale. Also, ditch the toast completely if you are looking to cut the carbs or switch to something like an Ezekiel bread with no sugar and all natural ingredients.
Get the recipe from Inspired Taste.
Vegetarian Cobb Salad
Nutrition: 440 calories, 30.2 g fat (6.2 g saturated fat), 993 mg sodium, 33.2 g carbs, 7.6 g fiber, 10.5 g sugars, 14 g protein
The traditional Cobb salad is served at almost every deli and restaurant there is, but this is not your traditional cobb salad. This meatless salad included garbanzo beans (also known as chickpeas) that are cooked in liquid smoke to taste like bacon. Okay, now we’re talkin’! The garbanzo beans, while tasting delicious, also add a good amount of nutrients and are low in saturated fat, deeming this one of our healthiest egg recipes.
Get the recipe from Oh My Veggies.
Easy Kale Feta Egg Toast
Nutrition: 327 calories, 19.1 g fat (7 g saturated fat0, 687 mg sodium, 23.9 g carbs, 3.5 g fiber, 3.2 g sugars, 16.9 g protein
Kale is in its highest demand ever because this green superfood is one of the most nutrient dense foods out there. Pairing kale with the creamy, tangy feta neutralizes the bitter flavor and results in a luxurious tasting meal. The drippy egg yolk then adds loads of flavor and texture that you just can’t beat.
Get the recipe from Well Plated.
Microwave Coffee Mug Eggs
Nutrition: 215 calories, 15.2 g fat (6.5 g saturated fat), 242 mg sodium, 2.5 g carbs, 2.2 g sugars, 17.1 g protein
This may seem like an average breakfast, but if you’re looking for a quick and easy way to get your protein in the morning, this is it! This recipe is only three ingredients and ready in under five minutes from start to finish. Swap the cheese for some Italian seasoning to give it that extra kick!
Get the recipe from Cooking Classy.
Ham and Egg Tostadas with Strawberry Peach Avocado Smash
Nutrition: 277 calories, 17.4 g fat, 4.4 g saturated fat, 441 mg sodium, 19.9 g carbs, 5.9 g fiber, 3.5 g sugars, 12.8 g protein
Get your sweet and savory fix all in one meal! The avocado smash is basically a fruity guacamole filled with a vibrant combination of flavors and colors. The eggs, ham, and strawberry peach avocado, all wrapped up inside a tostada, is destined to give you a bite with the perfect mix of salty and sweet.
Get the recipe from Fit Foodie Finds.
Baked Eggs in Stuffed Peppers
Nutrition: 301 calories, 16 g fat (6.7 g saturated fat), 532 mg sodium, 26.8 g carbs, 5.2 g fiber, 12.6 g sugars, 11.8 g protein
Stuffing peppers are an easy and efficient way to add in more veggies to your diet while making the dish even tastier (and fancier!). This is an inventive way to serve eggs that proves eating healthy can taste good, too.
Get the recipe from A Foodie Crush.
Twice Baked Sweet Potatoes
Nutrition: 328 calories, 24.8 g fat (9 g saturated fat), 573 mg sodium, 13.6 g carbs, 1.9 g fiber, 5.1 g sugars, 15 g protein
These twice baked sweet potatoes are sure to fill you up in the morning. They’re filled with hearty sausage and cheese to make your taste buds go wild! If you’re looking to cut back on the calories and dairy, switch to a nut milk and use some ground turkey instead of sausage; it’s just as tasty and increases your nutrient intake.
Get the recipe from Homemade Hooplah.