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!
- Pre-heat oven to 400 degrees F.
- 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.
- Place 2 tbsp. of shredded cheese at the bottom of the pepper and add the cracked egg over top.
- Bake for 10 + minutes until you can tell that the eggs have set!
- 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!
- Whisk 2 eggs in small bowl.
- Add chopped veggies like tomatoes, and peppers. I even added grated zucchini to this one.
- Coat a mug with cooking spray or coconut oil spray all over to ensure the eggs don’t stick.
- Microwave for approximately two minutes in 20 second increments (egg will expand out of cup if you let it go 2 minutes straight)
- Let cool in microwave (mug will be hot!). Remove, top with toppings and enjoy!
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.
- Bring a small pot of water to a boil.
- Add 2 tsp. baking soda (this will help the shell peel off so much easier!)
- Gently place your eggs in and set a timer for 6 minutes.
- While the eggs are cooking prepare your ice bath. Add ice and cold water to a small bowl.
- 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
- 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*
- 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.
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!
- 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
- 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
Pin these eggs recipes for later!