Easy Meals

70+ Egg Recipes, Easy Cooking Ideas, and Egg Nutrition Info

Are you an egg lover like I am? Check out these 70+ egg recipes and learn more about egg nutrition info and why eggs are beneficial to a healthy diet!

I’ll be covering recommendations for how many eggs you can eat a day, egg nutrition and health benefits, breakfast ideas, a few fun ways to cook eggs, and 70+ dietitian-approved egg recipes.

If you’ve been following along over on Instagram, then you know that this week is “egg week” in partnership with Eggland’s Best! All week I’ve talked about the benefits of eggs, egg nutrition info, and their versatility!

Why I love Eggland’s best eggs

Eggland’s Best are the the only eggs I buy, and here’s why:

  • Eggland’s Best eggs stay fresher longer than ordinary eggs, and have 6 times the vitamin D and more than double the B12 of ordinary eggs! These two nutrients are crucial for overall mood and energy and one of the reasons why eggs are such a breakfast staple for me on weekdays and weekends.
  • They contain 25% less saturated fat, more than double the omega-3’s, 10X more vitamin E , 38% more lutein, are an excellent source of vitamin B12 and B5 and contain 60 calories vs. 70 calories in regular eggs.
  • Eggland’s Best eggs come from hens fed a wholesome, all-vegetarian diet consisting of healthy grains, canola oil, and a supplement of rice bran, alfalfa, sea kelp, and Vitamin E. The Eggland’s Best hen feed contains no animal by-products and no recycled or processed foods. They never use hormones, steroids, or antibiotics of any kind.  

Should you be concerned about cholesterol in eggs?

Worried about cholesterol? Don’t be! The most recent 2015-2020 Dietary Guidelines lift the previous limit on daily cholesterol intake concluding that dietary cholesterol is in fact not a driving factor in the increase of blood cholesterol as much as saturated fat and other factors can be.

The guidelines now support regular egg consumption along with nutrient-rich whole foods as part of all of the healthy patterns. The nutrition benefits of eggs are unique and some of the vitamins and minerals that they supply are hard to get from other sources!

How many eggs can you eat a day?

For the average person, it’s perfectly safe to eat two eggs per day. Eggs are also good source of lutein, which plays a big role in vision health.

Egg Nutrition Info

Eggland’s Best eggs have 38% more lutein than ordinary eggs (which is in the egg yolks), which may help in slowing the effects of age-related macular degeneration. Vitamin E, Vitamin D, folate, and zeaxanthin are all found in Eggland’s Best eggs and are all reported to be beneficial for eye health. The choline and lutein in eggs can also support brain development.

Eggs also contain all of the 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. They are a quick and easy form of protein to add to your meals and snacks.

Non-Boring Ways to Eat Eggs for Breakfast

Every day this week I showed different ways to use eggs for breakfast, lunch and dinner and how to cook them! I’m definitely guilty of getting into a rut with cooking eggs the same was every single day and know what it’s like to get bored!

Whether your favorite way is scrambled, poached, hard-boiled, fried or in an omelette, these ideas for different ways to use eggs will add nutrition and fun to your diet!

Idea #1: How to Bake Eggs in a Pepper

Eggs in a pepper are a fun breakfast or brunch idea that pack extra nutrition and a crunch!

  1. Pre-heat oven to 400 degrees F.
  2. Cut the bottom third of a pepper so you have the bottom part that can stand up flat. Clean out any seeds in the bottom if needed.
  3. Place 2 tbsp. of shredded cheese at the bottom of the pepper and add the cracked egg over top.
  4. Bake for 10 + minutes until you can tell that the eggs have set!
  5. Serve on a bed of greens and enjoy!

Idea #2: How to Make a Mug Omelet

Mug omelets are a fun and easy way to make eggs in the microwave. Top with salsa, avocado or cheese for a complete breakfast that bursting with nutrition from eggs!

  1. Whisk 2 eggs in small bowl.
  2. Add chopped veggies like tomatoes, and peppers. I even added grated zucchini to this one.
  3. Coat a mug with cooking spray or coconut oil spray all over to ensure the eggs don’t stick.
  4. Microwave for approximately two minutes in 20 second increments (egg will expand out of cup if you let it go 2 minutes straight)
  5. Let cool in microwave (mug will be hot!). Remove, top with toppings and enjoy!
omelet in a mug

Idea #3: How to Soft Boil An Egg

I love a nice soft boiled egg on top of a salad like this or avocado toast. It’s actually really simple to do, there’s just a few key things to remember so that it peels off nicely and is jammy in the inside.

  1. Bring a small pot of water to a boil.
  2. Add 2 tsp. baking soda (this will help the shell peel off so much easier!)
  3. Gently place your eggs in and set a timer for 6 minutes.
  4. While the eggs are cooking prepare your ice bath. Add ice and cold water to a small bowl.
  5. Once the eggs are done cooking rinse in cold water and place directly into ice bath. The longer you can let them sit, the better. I recommend at least 10 minutes before peeling!

Baking with Eggs

Now that you know all of the key facts for egg nutrition info, let’s get baking! Many baked goods require eggs! Here’s a great paleo cookie recipe that uses eggs to make them extra fluffy.

Paleo Pumpkin Chocolate Chip Cookies

Paleo Pumpkin Chocolate Chip Cookies

Maggie Michalczyk, RDN
These delicious pumpkin chocolate chip cookies are so delicious you'll keep coming back for one more! The good news is they pack extra nutrition from pumpkin and are only lightly sweetened with maple syrup! 
Prep Time 5 mins
Cook Time 12 mins
Servings 12 cookies

Ingredients
  

  • 1 1/2 cup blanched almond flour
  • 1/4 cup paleo baking flour I like Bob's Red Mill
  • 1 cup pumpkin puree
  • 1/4 cup maple syrup
  • 1 tbsp. coconut oil melted
  • 1 egg
  • 2 tsp. vanilla extract
  • 2 tsp. baking powder
  • 1 tsp. pumpkin pie spice or cinnamon
  • 1/2 tsp. baking soda
  • 1/4 tsp. salt
  • 1/2 cup dark or milk chocolate chips*

Instructions
 

  • Preheat oven to 375 degrees F.
  • In a medium bowl, whisk together almond flour and paleo flour. Add pumpkin pie spice, baking soda, baking powder, and salt. 
  • In a small bowl, lightly whisk the egg and add pumpkin puree, maple syrup, coconut oil, and vanilla extract.
  • Add the wet ingredients to the dry and mix together until combined. Fold in chocolate chips if desired. 
  • Using a cookie scoop, scoop the dough onto a greased cookie sheet or baking mat. 
  • Bake for 12 minutes, until they appear a darker orange color and enjoy! 
  • Store in an airtight container in the fridge for up to 1 week. 

Notes

*The addition of chocolate chips is not paleo. Please omit if needed. 

70+ RD Approved Recipes Featuring Eggs

Stuck in a rut with cooking eggs the same way over and over again? Check out all of healthy and simple meal ideas and tricks for cooking eggs created by registered dietitians!

  1. Spaghetti Squash Pad Thai
  2. Matcha Crepes
  3. Butternut Squash Frittata
  4. Asparagus Mushroom Quiche
  5. Veggie Pasta Bake
  6. Baked cheesy scrambled eggs for a crowd
  7. Sweet Potato Toasts with Avocado and Egg
  8. Fall Salad with Honey-Mustard Dressing and Boiled Egg
  9. Ham and Cheese Egg Muffins
  10. Tzatziki Dill Deviled Eggs
  11. Sweet Potato & Kale Hash with Eggs
  12. Brunch Egg & Veggie Casserole
  13. Egg Bhurji (Indian Scrambled Eggs)
  14. RUSTIC BRUSCHETTA BAKED EGGS FOR ONE
  15. Sausage and Egg Breakfast Casserole
  16. Quick Microwave Egg Bowl
  17. Easy Huevos Rancheros
  18. Muffin Tin Veggie Frittatas
  19. Buffalo Blue Cheese Deviled Eggs
  20. Spicy Kimchi Deviled Eggs
  21. Cajun Deviled Eggs with Fried Oysters
  22. Sweet & Spicy Thai Chili Deviled Eggs with Gochujang
  23. HERBED EGG SALAD AVOCADO TOAST
  24. BAKED EGGS AND TORTILLAS IN SPICY TOMATO SAUCE
  25. ROASTED BUTTERNUT SQUASH BREAKFAST CASSEROLE
  26. Avocado Hollandaise Sauce
  27. Kimchi Freekeh Fried Rice
  28. 10 Nutritious & Surprising Uses for Eggshells from Hardboiled Eggs
  29. HEALTHY AVOCADO EGG SALAD (NO MAYO OR DAIRY)
  30. PROTEIN PACKED BREAKFAST CASSEROLE
  31. Quinoa Egg Cups with Spinach and Mushrooms
  32. TOMATO BASIL BREAKFAST BOWL
  33. Protein-Packed Scrambled Eggs
  34. No-Mayo Avocado Egg Salad
  35. Spinach Egg Muffins
  36. Lobster, Egg and Avocado Breakfast Sandwich
  37. Cheddar and Mushroom Breakfast Strata
  38. How To Hard Boil Eggs
  39. Simple Baked Eggs with Spinach and Salsa
  40. Easy & Delish Flourless Blueberry Muffins (No Added or Artificial Sugar, Gluten-Free)
  41. High Protein Chocolate Banana Breakfast Quinoa
  42. Simple Grab-And-Go Baked Egg and Veggie Muffins
  43. Avocado Deviled Eggs
  44. Baked Freekeh & Sunny-Side Up Eggs
  45. Mediterranean Style Egg and Cheese
  46. Baked Mushroom Leek Frittata
  47. Egg-and-Veggie-Topped Hummus Toast with Radish and Dill
  48. Avocado Deviled Eggs with Smoked Paprika
  49. Italian Flatbread Breakfast Panini
  50. HOW TO MAKE PERFECT HARD BOILED EGGS!
  51. AVOCADO EGG SALAD (NO MAYO!)
  52. SPAGHETTI SQUASH FRITTATA WITH SPINACH, TOMATOES, AND FETA
  53. CALIFORNIA EGGS BENEDICT WITH AVOCADO HOLLANDAISE
  54. Warm Mushroom and Green Bean Salad with Poached Eggs
  55. Veggie Egg Muffins
  56. Mexican Inspired Shakshuka
  57. Healthy Peanut Fried Rice with Chicken and Shrimp
  58. Bacon, Veggie and Egg Stuffed Potato Pockets
  59. Instant Pot Sous Vide Egg Bites
  60. Sweet Potato & Black Bean Southwestern Skillet
  61. GLUTEN FREE SWEET POTATO, EGG, & KALE STACKS
  62. ROASTED GARLIC & TOMATO MINI CRUSTLESS QUICHE
  63. Zesty Avocado Toast with Eggs
  64. Mexican Inspired Shakshuka
  65. Instant Pot Boiled Eggs
  66. Eggs Cooked Inside a Bell Pepper
  67. HEALTHY FREEZER BREAKFAST SANDWICHES
  68. 15 HEALTHY BREAKFAST RECIPES WITH EGGS
  69. HEALTHY BREAKFAST QUESADILLA
  70. SOUTHWEST COTTAGE CHEESE MUFFINS
  71. EGGS IN A NEST

XOXO

MAGGIE

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