Top
NEW! Pumpkin Cookbook

75 Egg Recipes and the Nutrition Benefits of Eggs

Are you an egg lover like I am? Check out these 75 egg recipes and learn more about the nutrition benefits of eggs and why they are beneficial to a healthy diet!

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 nutrition benefits of eggs, and their versatility!

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.  

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!

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. Eggland’s Best eggs have 38% more lutein than ordinary eggs, 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.

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!

How to Bake Peppers in an Egg

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!

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

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

Many baked goods require eggs! Click here to grab this recipe for paleo pumpkin cookies!

Print
Paleo Pumpkin Chocolate Chip Cookies

Paleo Pumpkin Chocolate Chip Cookies

  • Author: Maggie Michalczyk, RDN
  • Prep Time: 5 minutes
  • Cook Time: 12 minutes
  • Total Time: 17 minutes
  • Yield: 12 cookies 1x
  • Category: dessert
  • Method: bake

Description

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! 


Scale

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. 

72 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!

Spaghetti Squash Pad Thai

Matcha Crepes

Butternut Squash Frittata

Asparagus Mushroom Quiche

Veggie Pasta Bake

Baked cheesy scrambled eggs for a crowd

Sweet Potato Toasts with Avocado and Egg

Fall Salad with Honey-Mustard Dressing and Boiled Egg

Ham and Cheese Egg Muffins

Tzatziki Dill Deviled Eggs

Sweet Potato & Kale Hash with Eggs

Brunch Egg & Veggie Casserole

Egg Bhurji (Indian Scrambled Eggs)

RUSTIC BRUSCHETTA BAKED EGGS FOR ONE

Sausage and Egg Breakfast Casserole

Quick Microwave Egg Bowl

Easy Huevos Rancheros

Muffin Tin Veggie Frittatas

Buffalo Blue Cheese Deviled Eggs

Spicy Kimchi Deviled Eggs

Cajun Deviled Eggs with Fried Oysters

Sweet & Spicy Thai Chili Deviled Eggs with Gochujang

HERBED EGG SALAD AVOCADO TOAST

BAKED EGGS AND TORTILLAS IN SPICY TOMATO SAUCE

ROASTED BUTTERNUT SQUASH BREAKFAST CASSEROLE

Avocado Hollandaise Sauce

Kimchi Freekeh Fried Rice

10 Nutritious & Surprising Uses for Eggshells from Hardboiled Eggs

HEALTHY AVOCADO EGG SALAD (NO MAYO OR DAIRY)

PROTEIN PACKED BREAKFAST CASSEROLE

Quinoa Egg Cups with Spinach and Mushrooms

TOMATO BASIL BREAKFAST BOWL

Easy Egg Drop Soup

Protein-Packed Scrambled Eggs

No-Mayo Avocado Egg Salad

Spinach Egg Muffins

Lobster, Egg and Avocado Breakfast Sandwich

Cheddar and Mushroom Breakfast Strata

How To Hard Boil Eggs

Simple Baked Eggs with Spinach and Salsa

Easy & Delish Flourless Blueberry Muffins (No Added or Artificial Sugar, Gluten-Free)

High Protein Chocolate Banana Breakfast Quinoa

Simple Grab-And-Go Baked Egg and Veggie Muffins

Avocado Deviled Eggs

Baked Freekeh & Sunny-Side Up Eggs

Mediterranean Style Egg and Cheese

Baked Mushroom Leek Frittata

Egg-and-Veggie-Topped Hummus Toast with Radish and Dill

Avocado Deviled Eggs with Smoked Paprika

Italian Flatbread Breakfast Panini

HOW TO MAKE PERFECT HARD BOILED EGGS!

AVOCADO EGG SALAD (NO MAYO!)

SPAGHETTI SQUASH FRITTATA WITH SPINACH, TOMATOES, AND FETA

CALIFORNIA EGGS BENEDICT WITH AVOCADO HOLLANDAISE

Warm Mushroom and Green Bean Salad with Poached Eggs

Veggie Egg Muffins

Mexican Inspired Shakshuka

Healthy Peanut Fried Rice with Chicken and Shrimp

Bacon, Veggie and Egg Stuffed Potato Pockets

Instant Pot Sous Vide Egg Bites

Sweet Potato & Black Bean Southwestern Skillet

GLUTEN FREE SWEET POTATO, EGG, & KALE STACKS

ROASTED GARLIC & TOMATO MINI CRUSTLESS QUICHE

Zesty Avocado Toast with Eggs

Mexican Inspired Shakshuka

Instant Pot Boiled Eggs

Eggs Cooked Inside a Bell Pepper

HEALTHY FREEZER BREAKFAST SANDWICHES

15 HEALTHY BREAKFAST RECIPES WITH EGGS

HEALTHY BREAKFAST QUESADILLA

SOUTHWEST COTTAGE CHEESE MUFFINS

EGGS IN A NEST

XOXO

MAGGIE

Pin these eggs recipes for later!

Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

Client Love

"Maggie did a great job of listening to my needs and offering practical, cost-effective, and sustainable solutions."

Carly

5.0
2016-05-03T18:24:44+00:00

Carly

"Maggie did a great job of listening to my needs and offering practical, cost-effective, and sustainable solutions."
5
1
This error message is only visible to WordPress admins

Error: API requests are being delayed for this account. New posts will not be retrieved.

There may be an issue with the Instagram Access Token that you are using. Your server might also be unable to connect to Instagram at this time.

Error: No posts found.

Make sure this account has posts available on instagram.com.

%d bloggers like this: