Eggs are one of the most versatile and nutritious foods to incorporate into your daily diet. Just one large egg contains six grams of protein, as well as iron, vitamins, minerals, and antioxidants like lutein and zeaxanthin. In fact, eggs are considered one of the best sources of high-quality protein and provide all nine essential amino acids. Studies show that eating eggs can help reduce risk factors for heart disease, promote brain health, and aid weight loss.
With an abundance of ways to prepare them, it’s no wonder that the average American consumes over 250 eggs per year. This article will explore 9 creative ways to add eggs to your everyday meals.
Veggie Omelet
Omelets are a great way to pack nutrients into one dish. Eggs have vitamin A, folate, B5, B12, iron, and zinc. Eggs provide the base, which you can customize with vegetables. Try combining 2 eggs with mushrooms, spinach, tomatoes, and feta cheese for a vegetarian omelet full of protein, vitamins, and minerals. Omelets can be tailored to suit any taste.
To make a quick veggie omelet, sauté any chopped vegetables of your choice in a skillet with olive oil or butter. Pour in whisked eggs and cook until set. Add cheese and fold the omelet over the filling. Cook for 2-3 minutes per side. Customize your omelet with any favorite toppings.
Fried Rice
Fried rice can be greatly improved with the addition of eggs. Many cultures have their own version of egg-fried rice that can be endlessly customized. If you want to learn more about how to make fried rice with egg, see here. All you need are a few simple ingredients, including eggs, butter, diced onions, some thawed frozen veggies, cold rice, black pepper, soy sauce, and sesame seeds to get going!
Quiche
Quiche is an elegant egg dish that works for any meal. To make a quick veggie quiche, whisk 4 eggs with milk and bake in a pie crust with your choice of vegetables like broccoli, onions, or tomatoes. You can prepare mini quiches in a muffin tin for an on-the-go breakfast. Quiche also makes a nice appetizer or light dinner.
To make mini broccoli-cheddar quiches, whisk 4 eggs with milk and chopped broccoli. Pour into a greased muffin tin and top with shredded cheddar cheese. Bake at 375 F for 15-20 minutes until set. These protein-packed mini quiches are perfect for busy mornings.
One slice of quiche has about 15g of protein from eggs. The vegetables add vitamins A, C, K and fiber.
Egg Salad Sandwich
Hard-boiled eggs make for a protein-packed sandwich filling. Mash 2 hard-boiled eggs with mayonnaise, mustard, celery, and onion. Spread onto whole grain bread along with lettuce and tomato for a satisfying lunch. Customize your egg salad with pickles, hot sauce, or other unique ingredients.
For a quick egg salad, combine 2 chopped hard-boiled eggs with 2 tbsp. mayo, mustard, salt, and pepper. Spread on bread and top with lettuce, tomato, and avocado slices.
Two hard-boiled eggs provide 12g of protein, as well as vitamin D, zinc, and antioxidants lutein and zeaxanthin for eye health.
Egg Drop Soup
Egg drop soup is a simple, comforting meal that comes together in minutes. It makes an excellent appetizer or light weeknight dinner.
Simply bring 4 cups of chicken or vegetable broth to a simmer. Whisk 2 eggs and drizzle into the broth while stirring constantly. The eggs will cook into wispy ribbons. Garnish with green onions. For extra protein, add tofu or cooked chicken.
Eggs thicken and enrich the broth in egg drop soup while also adding valuable protein at about 5g per serving.
Huevos Rancheros
A Tex-Mex breakfast staple, huevos rancheros features eggs served over tortillas and smothered in salsa. Fry 2 eggs and serve over warmed corn tortillas along with refried beans, avocado, and your favorite salsa for a protein and fiber-rich start to the day. Finish with a sprinkle of queso fresco and cilantro.
Two fried eggs give you 12g of protein. Black beans add about 7g of protein and 15g of fiber for a well-rounded breakfast.
Breakfast Pizza
Pizza for breakfast? Why not! Use refrigerated pizza dough as the crust and bake with scrambled eggs, cheese, bacon, and vegetables for a fun twist on eggs. This hand-held breakfast can be customized with any of your favorite pizza toppings.
Roll out pizza dough on a baking sheet. Bake for 5 minutes at 425F. Top with scrambled eggs, bacon crumbles, cheese, and diced veggies. Bake for 5 more minutes until hot and melted.
Eggs provide protein to keep you full through the morning. Bacon adds savory flavor.
Shakshuka
Shakshuka is a Mediterranean breakfast dish of eggs poached in a tangy and piping tomato sauce.
Pepper, Sauté onions, and Garlic into olive oil. Add cumin, paprika, diced tomatoes and simmer. Prepare wells in the sauce as well as crack in 2 eggs. Cover the utensils and cook for about 5 minutes or until you find the eggs are done. Serve straight from the pan with warm pita bread.
The eggs provide about 12g of protein for a complete meal.
Carbonara
In this classic Italian pasta dish, eggs create an ultra-rich and creamy sauce. Cook 8 oz. pasta according to package directions or until al dente. In a skillet, cook bacon or pancetta until crispy. Toss the hot pasta with parmesan cheese, cooked meat, 2 raw egg yolks, and black pepper. The heat from the pasta cooks the egg yolks into a decadent sauce.
The egg yolks in carbonara add protein and healthy fats while making a rich, creamy sauce.
Conclusion
Eggs are one of the most versatile ingredients and can be incorporated into various meals. Whether scrambled, fried, poached, or baked, eggs are a nutritional powerhouse packed with protein.
From breakfast staples like omelets and burritos to dinner entrees like carbonara and soufflé, eggs can take your meals from boring to extraordinary. With endless ways to prepare them, eggs make the perfect addition to spice up your everyday cooking routine.
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