11 Healthy Ways to Eat Eggs
ON A PIZZA
Prepare your favorite homemade pizza recipe and bake until almost cooked. Carefully crack a few eggs around the pizza and return to the oven until the whites are cooked but the yolks are still just a bit runny.
ON A BURGER
Skip the mayonnaise next time and top your lean beef or turkey burger with an over-easy egg. If you like a runnier yolk, let it break and run over everything for a gooey and delicious sandwich.
BREAKFAST SANDWICH
Using a whole-grain English muffin, Canadian bacon and an egg (or two), you can create a healthy breakfast sandwich that is perfect for people on the go. If you have it on hand, top with a piece of cheese: Cheddar pairs well with Canadian bacon.
QUICHE
Lighten up this often calorie-laden breakfast treat by using whole milk instead of cream and filling it with leafy green vegetables. “For a complete and balanced meal, it’s best to combine eggs with whole grains and vegetables,” says Nicole Geurin, RD. Make your own whole-wheat crust for an even healthier take on the classic.
SIMPLY BAKED
Crack two eggs into a small, ovenproof ramekin and top with finely chopped vegetables and a splash of whole milk. Bake until whites are set but yolks are still runny enough for dipping. “Choose whole-grain toast to make this a perfectly balanced vegetarian meal,” recommends Lainie Cooper, a Denver-based nutritionist.
FRIED RICE
Stir-fry chopped broccoli, bell peppers and carrots in oil until softened, and then add a few beaten eggs. Add leftover fried rice (or just make brown rice of your own) to the mix and cook until everything is golden. Add soy sauce and sesame oil to finish.
EGG IN A CLOUD
It seems simple enough, but this dish makes the most of the humble egg’s prowess. A cloud-like bed made from the beaten whites is filled with the buttery, rich yolk for an offbeat brunch or lunch presentation. It starts with some vigorous whipping until the whites form stiff peaks and then dollop them onto thin pieces of whole-grain toast. Create a “well” within each one and carefully slide the yolks in. Sprinkle lightly with salt and pepper, and then bake until the meringue is lightly golden and the yolks are just set.
EGG SALAD
Lighten up this deli standby by using mashed avocado in lieu of mayonnaise. Add a generous squeeze of lemon juice and chopped fresh herbs and spread between two pieces of whole-grain toast for fiber. “Avocado gives this old-fashioned favorite a new twist and a dose of heart-healthy fat,” says Lainie Cooper, a Denver-based nutritionist.
OATMEAL
Add extra protein to your morning oats by stirring in a lightly beaten egg as the oatmeal is cooking. “Oatmeal contains protein, but it’s easy to give it an additional boost with an egg,” says Lainie Cooper, a Denver-based nutritionist. “It thickens it up nicely too.” Top with a drizzle of pure maple syrup, a half-cup of blueberries and a handful of chopped walnuts for a one-bowl morning meal.
FRENCH TOAST
“Research suggests including some protein-rich foods at breakfast can help keep you satisfied until lunch,” says Nicole Geurin, RD. “Eggs are an excellent source of high-quality protein.” Dip two slices of whole-wheat bread in two beaten eggs and a splash of nonfat milk, allowing the bread to absorb the egg mixture. For a sweet version, drizzle with pure maple syrup or go savory by adding salt and pepper to the beaten egg and cook in extra-virgin olive oil. Top with sliced tomatoes or a light dusting of grated Parmesan cheese.
IN SOUP
Bolster your broth by adding a beaten egg. Avgolemono, a Greek lemon-and-egg soup, and Chinese takeout standby egg drop soup both rely on eggs for the body and flavor of the broth.
11 Healthy Ways to Eat Eggs