Lose weight, gain muscle, and improve your cholesterol? There is a super-food that’s been linked to all of these benefits: Eggs. The only problem? Unless you have a limitless appetite for omelets and scrambles, there seems to be a limited number of ways to incorporate this protein-packed power food into your diet.
On a Pizza
Prepare your favorite homemade pizza recipe and bake until almost cooked. Carefully crack a few eggs around the pizza and return to the oven until the whites are cooked but the yolks are still just a bit runny.
On a Burger
Skip the mayonnaise next time and top your lean beef or turkey burger with an over-easy egg. Let the yolk break and run over everything for a gooey and delicious sandwich.
Fresh Pasta Dough
Eggs and flour come together to form tender, golden pasta dough. Roll thinly and cook for just a minute or two before topping with fresh tomatoes, extra virgin olive oil and basil.
Soufflés
Eggs are the key ingredient in this easier-than-you’d-think French staple. Whipped egg whites are the secret to a fluffy texture, while the yolk adds richness to the filling.
Quiche
Lighten up this often-calorie-laden breakfast treat by using whole milk instead of cream and filling it with chopped green, leafy vegetables. “For a complete and balanced meal, it’s best to combine eggs with whole grain and vegetables,” says Nicole Geurin, R.D. Make your own whole-wheat crust with olive oil instead of butter or shortening for an even healthier take on the classic.
Simply Baked
Crack two eggs in a small, ovenproof ramekin. Top with finely chopped vegetables and a splash of whole milk or half-and-half. Bake until whites are set but yolks are still runny enough for dipping. “Choose whole-grain toast to make this a perfectly balanced vegetarian meal,” recommends Lainie Cooper, a Denver-based nutritionist.
Fried Rice
Stir fry chopped broccoli, red bell peppers and carrots in vegetable oil. Add a few beaten eggs and cooked, cooled brown rice and cook until everything is golden. Add soy sauce and sesame oil to finish. “If you’re watching your cholesterol, you can make fried rice with scrambled egg whites instead, for the same flavor and texture,” says Geurin.
Huevos Rancheros
What’s not to love about two fried eggs covered with salsa and served over corn tortillas? “Literally translated to ranch-hand eggs, this hearty breakfast staple offers a host of healthy benefits, from the tomato salsa, the whole-grain tortilla and the good fats in the eggs,” Cooper says.
Bird in a Nest
Also called Toad in a Hole or Egg in a Basket, there’s something reminiscent of childhood about this dish. Simply cut a hole in a piece of whole-wheat bread, place the slice into a slick of olive oil on a hot skillet, and crack an egg in the center. Flip when the first side turns golden.
Shakshuka
The name sounds exotic, but this Arabic dish is simple to make and offers hearty flavor and a healthy dose of essential nutrients. Tomato sauce made from fresh or canned tomatoes, onions, garlic, peppers, and a generous sprinkle of cumin and hot pepper flakes creates a bed in which to poach eggs. Add a few to the sauce in a large, wide pan, then cover and cook until the whites are set but the yolks are still runny. “Combining eggs with lycopene-rich tomatoes packs a nutritional punch,” Cooper says. “Spoon the mixture over brown rice or whole-wheat couscous for a complete meal.”
Egg in a Cloud
It seems simple enough, but this simple dish makes the most of the humble egg’s prowess. A cloud-like bed made from the beaten whites is filled with the buttery, rich yolk for an offbeat brunch or lunch presentation. It starts with some vigorous whipping until the whites form stiff peaks; dollop onto thin pieces of toast, then create a well in which to place the yolk. Carefully slide the yolks into each one, sprinkle lightly with salt and pepper, and then bake until the meringue is lightly golden and the yolks are just set.
Egg Salad
Lighten up this deli standby by using mashed avocado in lieu of mayonnaise. Add a generous squeeze of lemon juice and chopped fresh herbs for bright flavor, and spread between two pieces of whole-wheat toast for fiber. “Avocado gives this old-fashioned favorite a new twist and a dose of heart-healthy fat,” Cooper says.
Oatmeal
Add extra protein to your morning oats by stirring in a lightly beaten egg as the oatmeal is cooking. “Oatmeal contains protein, but it’s easy to give it an additional boost with an egg,” Cooper says. “It thickens it up nicely, too.” Top with a drizzle of pure maple syrup, 1/2 cup blueberries and a handful of chopped walnuts for a one-bowl morning meal that provides a myriad of nutrients for the day.
Poached on a Salad
Top your usual mixed greens and vegetables with two poached eggs. You don’t even need salad dressing: Simply drizzle with lemon juice and break the yolk open to create a tasty topping.
Deviled
Hard boil a few eggs, slice in half, and scoop the yolks into a small bowl. Mash with a generous dollop of nonfat Greek yogurt instead of mayo and add a dash of smoked paprika or finely chopped fresh herbs. “The Greek yogurt provides extra protein and calcium,” Geurin says.
French Toast
“New research suggests including some protein-rich foods at breakfast can help keep you satisfied until lunch,” Geurin says. “Eggs are an excellent source of high-quality protein.” Dip two slices of whole-wheat bread in two beaten eggs and a splash of nonfat milk, allowing the bread to absorb the egg. For a sweet version, cook in melted Smart Balance or Earth Balance, or similar trans-fat-free spread and top with a drizzle of pure maple syrup. Or, switch it up and add salt and pepper to the beaten egg and cook in extra-virgin olive oil. Top with sliced tomatoes or a light dusting of grated Parmesan cheese.
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In Salad Dressing
Add flavor and texture to salad dressing by finely chopping a hard-boiled egg adding to simple vinaigrette. Place the chopped egg at the base of a medium bowl and add the juice of 1/4 lemon, a small dollop of Dijon mustard, and salt and pepper. Whisk in extra-virgin olive oil to taste.
In Soup
Bolster your broth by adding a beaten egg. Avgolemono, a Greek lemon-and-egg soup, and Chinese-takeout-standby Egg Drop Soup both rely on eggs for the body and flavor of the broth.
Breakfast Burritos
Fold scrambled eggs, a few slices of turkey bacon, salsa and a few tablespoons of grated low-fat cheddar in a whole-wheat burrito for a delicious breakfast (or lunch, or dinner) that’s easy to take on the go. “I pre-chop peppers, onions, and spinach to make it easy to throw into the eggs while they cook,” Cooper says. “This adds an extra dose of vitamins and fiber.”
Frittata
This Italian egg dish is the perfect clean-out-the-produce-drawer recipe — just chop veggies and sauté in olive oil in an ovenproof skillet until just tender. Add beaten eggs and top with a handful of grated low-fat cheese. Cook on the stovetop until eggs just begin to firm up around the edges, then broil until the top is golden brown. Cut into wedges and serve with salad.
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