Eggs are a powerhouse of nutrients and are super healthy for every stage of life, from infants to older adults, and they’re the cheapest source of animal protein (1).
Besides being high in good quality protein, they are also rich in healthy fats, and have relatively few calories: one large egg has approximately 74 calories, 6 grams of protein, and 5 grams of healthy fats (2).
Eggs also have a lot of vitamins, minerals, and trace nutrients that are important for our health, like vitamin A, vitamin B12, vitamin B6, vitamin D, vitamin E, vitamin K, riboflavin, choline, iron, zinc, selenium, and calcium (1, 2).
A controversial topic surrounding eggs is their cholesterol content.
Like any other animal food, eggs have cholesterol, and blood cholesterol has been linked to heart disease, so you might be tempted to think that eating eggs is bad for our health.
One large egg has about 212 mg; considering the recommended daily intake of cholesterol for the adult population of 300 mg, with one single egg, we are covering more than 70% of the recommended intake (2).
Despite this, a high intake of dietary cholesterol does not necessarily translate into a rise in blood cholesterol (3, 4).
The majority of the blood cholesterol comes from our endogenous production, which takes place in the liver, and, when the dietary cholesterol increases, our liver lowers the internal production, to regulate blood cholesterol levels (3, 5).
In fact, a meta-analysis conducted in 2021 on thirty-nine studies included a total of 2 million individuals suffering from several cardiovascular diseases, like coronary heart disease, stroke, and heart failure found that there is no conclusive evidence for the role that egg consumption has in cardiovascular disease risk (6).
Eggs aren’t only delicious but also extremely versatile; you can easily incorporate them into your daily meals to add nutrients and keep you fuller for longer.
Cooking eggs is always the best option for eating them. Heat not only kills any potentially dangerous bacteria present but also improves protein digestibility (7).
The best 13 easy ways to use eggs
1. The classic scrambled eggs
Just because they’re a breakfast classic doesn’t mean they should be underrated. Besides, they’re super easy to make, just whisk some eggs in a bowl with some salt and pepper, and are ready for the hot pan.
But to increase the healthfulness of a simple dish like scrambled eggs here are some things to consider:
Try not to add cream or half and half, just slightly beat them with a splash of milk for more fluffiness.
Use as little oil as possible in the pan. Fried scrambled eggs can have up to 20% more calories than scrambled eggs made with very little or no oil (8).
You don’t like eggs for breakfast? Then, even if scrambled eggs aren’t on the ingredient list, toss them into an Asian-inspired stir-fry. They’re great for adding more protein to your diet.
2. Make some simple egg muffins
Allies for the keto diet followers, egg muffins don’t have any crust, dough, or pretty much any carbs.
This hands-off recipe is simple and quick, meal-prep friendly, and can be served as a breakfast, snack, or even as an addition to your main meal.
Mix in some vegetables for extra nutrients. Add some leafy greens, such as spinach or kale, for example; they’re high in nutrients, low in calories, and have numerous health benefits, such as lowering the risk of obesity and heart disease (https://pubmed.ncbi.nlm.nih.gov/29263222/9).
Tomatoes are another great addition because they are not only tasty but also high in lycopene, a carotenoid with powerful antioxidant properties that promote optimal health (10).
3. A free-style omelet
An easy and quick meal, that can be ready in less than 20 minutes, ideal for those busy weeknights.
The classic and true French omelet is made of just eggs and butter, with no filling. For that characteristic soft and tender texture, the eggs must be folded while cooking, gently.
However, you can easily prepare a quicker version, without all of the fuss, and still have a delicious and nutritious meal.
Try adding your favorite cheese, maybe some mushrooms or peas for color and fiber.
4. To add in salads
Boiled eggs can keep in the fridge for up to 7 days, so you can make them ahead and have them ready in the fridge to add to your salads.
A simple salad can be a great meal, but if it’s just made of leafy greens, even if it’s low in calories, you’ll be hungry again soon because your meal didn’t supply you with enough protein and fiber.
Boiled eggs are a great addition because they provide the protein and healthy fats you need to stay satisfied for longer.
Also, try to mix and match different greens, grains, and toppings, so you won’t get bored.
5. Make a frittata
This is a traditional Italian dish.
It’s like a crustless quiche, and it’s usually quicker to make.
Is simply made by slow-cooking some beaten eggs in a skillet on the stovetop or in the oven, and you can add your favorite herbs, vegetables, cheeses, or even meat.
6. Poached over stews or soups
Poached eggs are delicious because they have the perfect texture combination of the egg white being firm but fluffy and the yolk being runny rather than hardened like a hard-boiled egg.
It might need some practice to make the perfect poached egg but is worth the try.
They only take 3 to 5 minutes to make and are a great addition to stews or soups, or even on toast for breakfast or a snack. And, let’s face it, they give a far more appealing presentation.
7. Use them in a sweet or savory bread pudding
Making bread pudding is a great way to use up leftover bread, vegetables, or ripe fruit.
It’s also a clever way to get your kids to eat those fruits and vegetables they don’t like.
A bread pudding is made by soaking cubed stale bread in eggs and milk, then experimenting with adding different ingredients to make it sweet or savory before baking it.
For example, you can make some fruit bread pudding by adding sugar, and dried or fresh fruits or even frozen ones to make your life easier. A sweet bread pudding can make a perfect breakfast or dessert.
If you prefer something savory, experiment with herbs, cheese, and vegetables such as spinach, broccoli, grated carrots, bell peppers, or whatever your heart (or fridge) tells you.
8. In a veggie hash
Who’s not a fan of one-dish meals? They’re quick for a weeknight and leave less mess in the kitchen. Win-win.
No matter the season, there are always great veggies to add to your hash, don’t just stick to potatoes.
Once your veggies are already cooked, just add some eggs on top, cover the pan and wait a few minutes until the eggs are set to your liking. And enjoy!
It’s a great dish for a weekend brunch and enough for several guests.
9. As a filling in tacos or burritos
In a hurry? Simply fold some scrambled or boiled eggs into a flour or corn tortilla and you’re done.
Want more? Add your favorite beans, meat, avocado, tomato, cheese, or salsa.
They are meal prep friendly. You can also make a large batch of burritos ahead of time, freeze them, and reheat them as needed.
To enhance your nutritional intake, choose whole-grain tortillas for a fiber boost, and avoid processed meats like sausages and bacon (11, 12).
10. Try some huevos rancheros
Huevos rancheros are a great vegetarian dish, packed with protein and fiber, to give you plenty of satiety to get through the day.
This is a traditional Mexican breakfast, basically made out of fried eggs on top of a corn tortilla, with some add-ons like salsa, guacamole, or fresh pico de gallo; it also usually has some chiles to spice things up, some other chopped vegetables, and refried beans.
They’re simple to make and very different from your typical breakfast. Or why not serve them for brunch? They’ll definitely be something new.
11. Sheet pan roasted eggs
Frying or poaching eggs, or even making simple scrambled eggs for a crowd is a real challenge.
If you are having a big gathering, a family brunch, or maybe making sandwiches for your child’s party, this simple method of cooking tasty eggs is super quick and easy.
All you need is a large pan that can hold a lot of eggs. Crack as many eggs as you need/want into the pan, leaving some space between them so they don’t mix into one giant egg.
Then, place the baking pan in a 425°F oven and bake until done to your liking.
12. Try making strata
The strata are part of American cuisine and are a group of casserole dishes with several layers.
It’s usually a less-known brunch dish, similar to a frittata, but it is often neglected because it is a bit more elaborate to prepare.
The dish consists of layers of bread and cheese but can also include veggies or meat. Then a mixture of beaten eggs is poured over the top and goes to the fridge to rest for at least one hour and up to overnight before it’s cooked, whether on the oven or stovetop.
13. On a shakshuka
This is a simple, healthy breakfast, brunch, or meal recipe that originated in North Africa but is now popular throughout the Middle East, particularly in Israel.
It’s a simple one-pot meal made with simmering tomatoes, onions, garlic, spices, and poached eggs into the same tomato sauce.
It’s filling, nutritious, and quick to prepare, so you’ll want to make it again and again.
Summary
There are countless easy ways to include eggs in your daily meals. They are one of the most nutritious, delicious, easily accessible, and generally less expensive than other animal proteins.
Tired of eating eggs the same way every time? Try some of the above-mentioned simple and easy ideas to find your absolute favorite.
