Nutrition Benefits of Eggs & Fun Ways to Enjoy Them

Easy Meals

If you’re following along on Instagram then you know this week is egg week on my page! I shared how to incorporate eggs into breakfast, lunch, snacks and dinner in many different fun and flavorful ways! 

Eggs are definitely a fridge staple for me and something that I recommend that everyone has on hand because of how versatile and nutritious they are! Hard-boiled, soft-boiled, scrambled, poached or baked into a cookie, there are no wrong ways to enjoy eggs. 

I always buy extra because I use them in almost all of my baked goods and my favorite breakfast plate includes a scrambled egg with a side of banana and peanut butter. I swear I never get sick of it, and I know that the protein from the egg helps to fuel my morning and keeps me full until lunch! 

There are dozens (get it?!) of ways to enjoy eggs and reap their nutritional benefits and I hope you’ll try these recipes!  What’s your favorite way to enjoy eggs?! 

Health Benefits of Eggs 

Eggs are naturally nutrient rich, providing a good or excellent source of eight essential nutrients. Also eggs are one of the only foods that naturally has vitamin D (41 IU per large egg), which is critical for bone health, mood and more. 

One large egg has 6 grams of high-quality protein (12% of the recommended Daily Value

(DV)) and all 9 essential amino acids.

  •  Nearly half of the egg’s protein is in the yolk, so eat the whole egg for all of the protein.
  • Eating high-quality protein, like eggs, in combination with carbohydrates post-workout

can help refuel muscles and optimize recovery.

Eggs in a Plant-Forward Diet 

Eggs fit into healthy eating patterns, including a plant-forward diet.

  • Eggs are included in all healthy eating patterns recommended in the 2015-2020 Dietary Guidelines for Americans.
  • Eggs complement a plant-forward eating pattern as they are a carrier for under consumed vegetables. In fact, eggs can help you absorb the nutrients found in plant foods such as vitamin E and carotenoids. Plus, pairing plant foods with high-quality protein foods – like eggs – can help meet daily protein needs to support healthy muscles and strong bones and help achieve optimal vitamin and mineral intake.

Eggs contribute to sustainable diet patterns because they are nutrient-rich, affordable, and fit on a wide variety of diets. 

Eggs in a Heart Healthy Diet

Recent guidelines from leading health organizations continue to reinforce that eggs can be part of a heart healthy diet. This includes a 2019 science advisory from the American Heart Association which concluded: 

  • Healthy individuals can include up to a whole egg daily in heart-healthy dietary patterns. 
  • Vegetarians can include more eggs in their diets in moderation. 
  • Older adults who are healthy can consume up to 2 eggs per day in heart-healthy dietary patterns. 


This blog post and recipes were created in partnership with The Egg Nutrition Center. As always, I appreciate your support and I’m so glad you’re here! 

Egg Avocado Breakfast Quesadillas

egg avocado breakfast quesadillas with greens on top
egg avocado quesadillas with greens on top

Egg Avocado Breakfast Quesadillas

Maggie Michalczyk, RDN
Egg and avocado breakfast quesadillas are a fun and delicious way to jazz up breakfast! They’re packed with nutrition and staying power to fuel your morning in a delicious way. 
Prep Time 8 hours 8 minutes
Cook Time 5 minutes
Servings 4 quesadillas


  • 2 to rtillas I like sprouted or almond or cassava flour ones
  • 2 eggs
  • ½ avocado
  • Salt and pepper to taste
  • Handful of greens like microgreens or spinach or arugula


  • Mash the avocado on one tortilla. 
  • Scramble the eggs in a skillet over high to medium heat. 
  • Once the eggs are done, place on top of the avocado tortilla along with greens and the other tortilla and a little bit of salt and pepper 
  • Press in a mini grill or return to a heated skillet to heat on both sides for just another minute. 
  • Remove from heat, cut into four pieces and enjoy!
Keyword breakfast quesadillas
cauliflower gnocchi pizza egg bake

Cauliflower Gnocchi Egg Bake Pizza Egg Bake

cauliflower gnocchi pizza egg bake

Cauliflower Gnocchi Pizza Egg Bake

Maggie Michalczyk, RDN
This cauliflower gnocchi pizza egg bake is a fun way to use cauliflower gnocchi for brunch or dinner! Crispy, and baked into a skillet with eggs, I know you’ll love it! 
Prep Time 5 minutes
Cook Time 15 minutes
Servings 4 servings


  • 1 bag cauliflower gnocchi
  • 2 eggs
  • 1 cup pizza sauce
  • ½ cup shredded mozzarella cheese
  • 2 tsp. Italian seasoning
  • ½ cup turkey pepperoni optional
  • 2-3 basil leaves
  • fresh oregano


  • Preheat the oven to 375 degrees F. Spray a round 9” skillet with non-stick cooking spray. 
  • Heat a skillet over medium heat and sauté cauliflower gnocchi until slightly crispy on both ends. Remove from heat.
  • Add pizza sauce to the bottom of the skillet. Add cheese, and gnocchi, and turkey pepperoni (if using) leaving two “pockets” where you will be able to break the eggs into.
  • Add the eggs and bake for approximately 12-15 minutes until the eggs have set and the whites are completely cooked. 
  • Remove skillet from oven, top with Italian seasonings, fresh basil and oregano and enjoy! 

Mediterranean Cobb Salad

Grab this recipe here and be sure to add a hard or soft-boiled egg on top for even more nutrients, including protein.

Sunny Mediterranean Breakfast Plate

mediterranean egg breakfast plate
mediterranean egg breakfast plate

Sunny Mediterranean Breakfast Plate

Maggie Michalczyk, RDN
Prep Time 7 minutes
Cook Time 5 minutes
Servings 1 serving


  • 2 eggs
  • ½ cup chickpeas
  • ½ avocado sliced
  • ½ cup cherry tomatoes halved
  • ¼ cup feta cheese
  • 2 tsp. olive oil
  • 1 tsp. Italian seasonings
  • 1-2 tbsp. hummus optional


  • Toss the chickpeas, avocado, tomatoes, feta, olive oil and Italian seasonings in a small bowl until combined.
  • Fry the eggs on a greased skillet. Add to a plate along with dollop of hummus and enjoy!

Pumpkin brioche french toast – you can’t have french toast without eggs! Grab the recipe here

pumpkin brioche french toast

more egg recipes you’re sure to love

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how to use eggs in fun ways for breakfast lunch, and dinner
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