Food With Eggs In Them

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Food With Eggs In Them is a online food magazine for vegetables and culinary enthusiasts that love all thing’s food but have an especial fondness for the egg. If you are looking for yummy vegetarian recipes with eggs in them, this is the site for you.

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10 Creative Ways to Enjoy Eggs for Breakfast, Lunch, and Dinner

Eggs are a nutritious and versatile food, making them a no-brainer addition to any meal. Here are several ways to incorporate eggs into your day.

hands whisking eggs beating in bowl eggshells sugar countertop
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With eggs at your disposal, you can easily whip up a quick meal any time of day.

When you need a filling, nutritious food in a pinch, look no further than eggs. Whether scrambled, hard-boiled, or poached, you can fit eggs into practically any meal.

“Eggs are a great option for breakfast, lunch, and dinner because they are versatile, budget-friendly, and add protein to any meal,” says Rachel Helfferich, a registered dietitian nutritionist in Chicago. One large egg provides roughly 6 grams (g) of protein, according to estimates from the US Department of Agriculture (USDA).

“Most of the protein is found in the egg white. However, be sure not to skimp on the yolk as this is where vitamin D, healthy fats, and other essential nutrients are stored,” Helfferich says.

According to Harvard University, your protein needs depend on your weight. (To find out how much you’re best off getting, take your weight in pounds and multiply it by 0.36.) For a 125-pound person, for example, 45 g of protein per day would meet that threshold.

But that’s not all this kitchen staple offers: Eggs are also packed with essential nutrients like vitamin B12, omega-3 fatty acids, and — perhaps most notably — vitamin D. “Very few foods naturally contain vitamin D, which is important for bone, immune, and muscular health,” says Kelly Jones, RD, a board-certified sports dietitian in Philadelphia, Pennsylvania. A single large egg provides 1 microgram (mcg), or 6 percent of your DV of vitamin D, according to the National Institutes of Health (NIH).

Eggs are also an excellent source of choline (1 egg offers 169 milligrams, or 31 percent of the DV), an essential nutrient that supports memory, mood, muscle control, and other brain and nervous system functions, notes the USDA. “Like vitamin D, many people don’t obtain enough choline,” Jones says. “It’s especially important for pregnant and nursing women to [get choline to] aid in the healthy brain development of the fetus,” she adds.

Here are 10 creative egg recipes to make for breakfast, lunch, or dinner this week.

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Mediterranean Eggs

Mediterranean Eggs
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Lindsay Moe, The Live-In Kitchen

This savory recipe from The Live-In Kitchen is perfect for breakfast, lunch, or dinner. It combines cooked eggs (you can also try them poached or scrambled), caramelized onions, garlic, sun-dried tomatoes, feta cheese crumbles, and parsley. One serving provides roughly 183 calories, 11 g fat, 11 g carbs, and 9 g protein. Pile the egg mixture onto a slice of whole-grain bread, if desired.

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Protein-Packed Egg White Oatmeal

Protein-Packed Egg White Oatmeal
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Liz Falcigno, The Clean Eating Couple

Egg whites turn basic oatmeal into a fluffy, protein-rich breakfast idea from The Clean Eating Couple. Plus, oats give your breakfast plenty of dietary fiber, which may help lower cholesterol, according to a January 2018 review in the International Journal of Molecular Medicine. One ½-cup serving of old-fashioned rolled oats provides roughly 6 g of fiber, which is 21 percent of the DV, according to the USDA. Add honey, ginger, and cinnamon for extra flavor, and top with your favorite fruit and nut butter. In one bowl, you’ll find 266 calories, 5 g fat, 40 g of carbs, and 13 g of protein.

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Summer Shakshuka

Summer Shakshuka
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Jessica Levinson

Shakshuka is an Israeli dish made of poached eggs in spicy tomato sauce that you can enjoy for any meal of the day. This version from registered dietitian Jessica Levinson offers a summery twist, thanks to the addition of summer squash, yellow bell peppers, and corn. One standout ingredient in this summery dish is the yellow bell peppers, as they’re an excellent source of vitamin C, an antioxidant that plays a key role in immune function, according to the National Institutes of Health (NIH). In fact, one large yellow bell pepper provides 341 mg of vitamin C, serving up a whopping 378 percent of the DV, according to the USDA.

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Healthy Egg Salad Lettuce Cups

Healthy Egg Salad Lettuce Cups
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Yumna Jawad, Feel Good Foodie

For a healthier take on an egg salad sandwich for lunch, try this version from Feel Good Foodie, which swaps mayonnaise for Greek yogurt to cut back on fat and calories. For comparison of typical serving sizes, the USDA estimates that 1 tablespoon of mayo contains roughly 100 calories and 11 g of fat, while 1 cup (that’s more than 17 tablespoons) of plain nonfat Greek yogurt provides 145 calories and just under 1 g of fat, according to the USDA. A bonus: Greek yogurt offers a whopping 25 g of protein, further upping your intake. Mayo’s protein content? Nil. Furthermore, those people looking to reduce carbohydrate content will be happy to hear that this recipe uses lettuce cups in place of bread. One serving of egg salad offers 133 calories, 2 g carbs, 8 g fat, 11 g protein, and 2 g carbs.

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Greek Chicken Soup With Lemon

Greek Chicken Soup With Lemon
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Mila Furman, Girl and the Kitchen

Feeling under the weather? Skip canned chicken soup in favor of this tasty twist courtesy of blog Girl and the Kitchen. It combines tart lemon, chicken broth, rice or orzo pasta, chicken, and eggs to make for a thick, savory, protein-rich soup that’s perfect for lunch or dinner. Thanks to the lemon, you’ll also get vitamin C — the juice from one fruit provides 18.6 mg, or more than 21 percent of your DV, according to the USDA. Top the soup with sprigs of dill, extra lemon zest, and black pepper to taste. Each bowl provides 202 calories, 16 g carbs, 13 g protein, and 7 g of fat.

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Spinach and Egg Pizza

Spinach and Egg Pizza
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Lindsay Moe, The Live-In Kitchen

Pizza for breakfast? With this recipe, you can feel good about the choice. This homemade pizza from The Live-In Kitchen pairs spinach with eggs, along with sun-dried tomato, Parmesan and fontina cheeses, and crushed red pepper flakes (optional). Its spinach is an excellent source of vitamin A (573 mcg, or 64 percent of your DV per ½-cup serving of boiled spinach from frozen), a nutrient involved in immunity, vision, and reproduction, according to the NIH. Each serving of pizza provides 262 calories, 12 g fat, 24 g carbs, and 13 g protein.

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Fall Wild Rice Burritos

Fall Wild Rice Burritos
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Cook Nourish Bliss

These burritos from Cook Nourish Bliss make a tasty, filling meal for any time of day. You’ll start with whole wheat flour tortillas and a base of wild rice, and a mixture of scrambled eggs and cooked veggies, and top everything off with walnuts, dried cranberries, and pumpkin puree. Pumpkin is a great source of vitamin A (1,910 mcg, or 212 percent DV per cup of canned pumpkin, according to the USDA), while walnuts offer omega-3 fatty acids, a type of polyunsaturated fatty acid that helps form cell membranes, and may promote heart health, according to the NIH. Thanks to the whole-wheat tortillas and wild rice, each burrito provides 7 g of fiber. Per burrito, you’ll get 295 calories, 13 g fat, 37 g carbs, and 10 g of protein.

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2-Minute Egg Omelette in a Mug

2-Minute Egg Omelette in a Mug
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Krista Rollins, Joyful Healthy Eats

When you need a quick, filling, and tasty breakfast, whip up this recipe from Joyful Healthy Eats. Combine eggs, diced roasted red peppers, spinach, feta cheese, and green onions in a microwave-safe mug, and it’ll cook in the microwave in less than two minutes. You’ll end up with an easy meal that offers 187 calories, 13 g fat, 3 g carbs, and 14 g protein. Pair it with a piece of fruit for added fiber.  

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Mediterranean Chickpea Egg Salad Recipe

Mediterranean Chickpea Egg Salad Recipe
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Show Me the Yummy

Make your sad desk salad happy with this Mediterranean-inspired chopped salad via Show Me the Yummy, which is packed with chickpeas, hard-boiled eggs, bell peppers, cucumber, onion, and olives. Toss it all together with a zesty vinegar-based dressing. The result: a meal that’s vegetarian, dairy-free, and gluten-free. It also provides plenty of protein (14 g) and fiber (10 g), partly thanks to the chickpeas. In fact, just 1 cup of canned chickpeas offers 13 g of fiber (46 percent of the DV) and 15 g of protein, according to the USDA. If you don’t have any dietary restrictions, you can beef up this salad with grilled chicken, feta cheese, or a pita. Per serving, you’ll also get 273 calories, 8 g fat, and 35 g carbs.

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Healthy Breakfast Tacos

Healthy Breakfast Tacos
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Cook Nourish Bliss

Make these easy tacos from Cook Nourish Bliss for a quick breakfast, lunch, or dinner. Simply combine scrambled eggs and sautéed veggies spiced with chili powder, cumin, and smoked paprika, and scoop into a small tortilla of choice. Add avocado slices, which provide cholesterol-lowering fats, fiber, potassium, and vitamin B6, according to the Academy of Nutrition and Dietetics. Per taco, get 321 calories, 19 g fat, 26 g carbs, and 14 g protein.

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Common Foods That Contain Eggs

Eggs are kind of magical – they bind ingredients in meatballs, leaven soufflés, thicken custards, emulsify mayo, and glaze cookies for a perfect finish. Eggs are used to clarify soups and coffee, and retard crystallization in boiled candies and frostings. Eggs add color, flavor, and moisture to so many baked goods. 

In short, eggs are everywhere.

This is a disaster for people with egg allergies. 

While peanut allergies sometimes get all the attention, people with food allergies will often tell you that an egg allergy is far more terrifying. 

We surveyed nearly 200 Food Allergy Moms whose children have an egg allergy. Almost every single person had an accidental exposure to eggs because they didn’t realize all the ways that eggs are used and all the foods that eggs are used in. 

Egg Allergy Foods to Avoid:

  • Ice Cream
  • Deli Meat
  • Honey Mustard
  • Coffee
  • Pasta
  • Pizza
  • Pies
  • Sweet Tarts
  • York Peppermint Patties
  • Icing or Frosting
  • Ketchup at Wendys
  • Foam in espresso drinks
  • Marshmallow fluff
  • Sprinkles
  • Laffy Taffy (some flavors)
  • Soups
  • Spices and Spice Mixes
  • Salad dressings
  • Cheeses
  • Meatballs
  • Burgers
  • Battered & Fried foods
  • Bagels with egg wash
  • Sunscreens
  • Beauty products
  • Shampoo conditioners
  • Body washes
  • Pet food
  • Potting Soil (can have egg shells)
  • Snickers / Milky Way

There are probably a few things on that list you are shocked could have eggs in them. And that can be lethal to a person with an egg allergy. It can be scary living with an egg allergy. Thankfully, we now know that many egg allergies can be prevented by feeding babies eggs regularly starting as early as 4 months old.

Everything you need to know about eggs

People have eaten eggs for thousands of years. There are many types of egg, but the most common choice is that of the chicken.

Eggs contain several vitamins and minerals that are essential parts of a healthful diet. In many parts of the world, eggs are a readily available, inexpensive food.

In the past, there was some controversy about whether eggs are healthful or not, especially concerning cholesterol. The current thinking, however, is that, in moderation, eggs are healthful, as they can be a good source of protein and other essential nutrients.

This article describes the nutritional contents of eggs and possible health benefits and risks. It also gives tips on incorporating more eggs into the diet and looks at egg alternatives.

Benefits

a basket of eggs.
Brain health, strong muscles, and energy production are some of the possible benefits of eating eggs.
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Eggs can provide a number of health benefits.

Strong muscles: The protein in eggs helps maintain and repair body tissues, including muscle.

Brain health: Eggs contain vitamins and minerals that are necessary for the brain and the nervous system to function effectively.

Energy production: Eggs contain all the nutrients that the body needs to produce energy.

A healthy immune system: The vitamin A, vitamin B-12, and selenium in eggs are key to keeping the immune system healthy.

Lower risk of heart disease: The choline in eggs plays an important part in breaking down the amino acid homocysteine, which may contribute to heart disease.

A healthy pregnancy: Eggs contain folic acid, which may help prevent congenital disabilities, such as spina bifida.

Eye health: The lutein and zeaxanthin in eggs help prevent macular degeneration, the leading cause of age-related blindness. Other vitamins in eggs also promote good vision.

Weight loss and maintenance: The protein in eggs can help people feel full for longer. This can reduce the urge to snack and lower a person’s overall calorie intake.

Skin health: Some vitamins and minerals in eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also helps a person look and feel well.

To experience the health benefits of eggs, a person should eat them as part of a balanced diet.

Nutrition

According to the United States Department of Agriculture (USDA), one mediumTrusted Source boiled or poached egg weighing 44 g can provide the following nutrients:

  • Energy: 62.5 calories
  • Protein 5.5 grams (g)
  • Total fat: 4.2 g, of which 1.4 g are saturated
  • Sodium: 189 milligrams (mg)
  • Calcium: 24.6 mg
  • Iron: 0.8 mg
  • Magnesium 5.3 mg
  • Phosphorus: 86.7 mg
  • Potassium: 60.3 mg
  • Zinc: 0.6 mg
  • Cholesterol: 162 mg
  • Selenium: 13.4 micrograms (mcg)
  • Lutein and zeaxanthin: 220 mcg
  • Folate: 15.4 mcg

Eggs are also a source of vitamins A, B, E, and K.

Egg white and yolk are both rich sources of protein. Around 12.6% of the edible part of an egg is protein.

The 2015–2020 Dietary Guidelines for Americans recommend that adults aged 19 and over should consume 46–56 gTrusted Source of protein each day, depending on their age and sex. This should represent 10–35% of their daily calories.

In 2018, one researcherTrusted Source concluded that eggs contain high quality protein and that eating eggs is unlikely to lead to heart disease.

While meat can also be a good source of protein, it may contain high levels of less healthful elements, such as saturated fat.

Fats

One medium egg contains about 4.2 g of fat, of which 1.4 g are saturated. Most fat in an egg is unsaturated. Experts consider this to be the best type of fat for a balanced diet.

Total fat should make up 25–35% of a person’s daily calories, and saturated fat should represent less than 10%.

This means that a person who takes in 2,000 calories a day should consume a maximum of 22 g of saturated fat.

Omega-3 fatty acids

Eggs also supplyTrusted Source omega-3 fatty acids, mainly in the form of docosahexaenoic acid (DHA). DHA helps maintain brain function and vision.

These fatty acids are most common in oily fish. Eggs can provide an alternative source for people who do not eat fish.

Vitamin D

Vitamin D is an essential nutrient, and low levels can lead to weak or brittle bones. Eggs naturally contain this vitamin, and some are fortified with vitamin D through hens’ feed.

The body synthesizes most of the vitamin D that it needs from sunlight. However, people also need some vitamin D from dietary sources.

A medium egg contains around 0.9 mcg of vitamin D, all of which are in the yolk.

Cholesterol

One medium egg typically contains 162 mg of cholesterol. In the past, experts recommended limiting the intake of eggs for this reason.

However, researchers have not foundTrusted Source a link between egg consumption and the risk of heart disease.

There are two typesTrusted Source of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). “Good” HDL cholesterol appears to reduce levels of “bad” LDL cholesterol.

Consuming eggs appears to increaseTrusted Source levels of HDL cholesterol and reduce levels of LDL cholesterol.

In addition, eggs are low in saturated fat. As a result, their effect on blood cholesterol levels is likely to be clinically insignificant.

Buying eggs

a woman buying eggs.
Eating organic eggs may provide more nutrients.
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There are different types of eggs on the market, including:

  • non-cage-free
  • cage-free
  • free-range
  • organic

The USDA grade eggs that meet their standards. In order for them to grade eggs as free-range, for example, the eggs must come from hens with:

  • unlimited access to food and water
  • freedom to roam within an area
  • continuous access to the outdoors during their laying cycle

One 2017 study found that organic eggs from hens with the freedom to choose their own food had higher levels of certain nutrients than eggs from caged hens. The organic eggs had significantly higher levels of protein, potassium, and copper.

Another studyTrusted Source, published in 2014, found that hens that could roam outside in the sunlight produced eggs that contained 3–4 times as much vitamin D-3 as eggs from hens kept indoors. The researchers suggest that allowing hens to roam may be an alternative to fortifying eggs with vitamin D.

Cooking eggs

Eggs are a versatile food, and many people enjoy them fried, boiled, scrambled, or baked. They are easy to incorporate into a diet.

Boiled or poached eggs, for example, are simple to make and contain no added fat. Sprinkle pepper, chili powder, or sumac on the eggs for added flavor.

Plain boiled eggs can be a good snack or a meal for a person with digestive problems or someone who is recovering from an illness.

Hard-boiled eggs are a convenient picnic food, and they go well in a salad.

Huevos rancheros is a Latin favorite that involves an egg on a base of tomato, with herbs and other flavorings. Try this recipe.

For a healthful omelet or scrambled eggs, use vegetable oil and add onion, herbs, garlic, peas, and sweetcorn for extra nutrition.

Risks

Consuming eggs comes with some health risks:

Bacteria: Raw or undercooked eggs can contain bacteria, which can enter through pores in the shells. In the U.S., all eggs graded by the USDA undergo a sanitizing rinse before sale.

Allergies: Some people have an egg allergy or sensitivity. A person with an allergy may experience a life threatening reaction from coming into contact with eggs or egg products.

It is important for people with allergies to remember that baked goods often contain some egg, possibly as a powder. Check ingredients lists carefully.

A person with an allergy may also need to note whether a product is made in a facility that uses eggs, as trace amounts can trigger severe reactions in some people.

Avoiding the risks

Pasteurization: In the U.S., eggs undergo pasteurization, which involves rapidly heating them and keeping them at a high temperature for a while to kill off any Salmonella bacteria.

Buying and using: Do not purchase eggs that have cracked shells or are past their expiration date.

Storage: Store eggs in the refrigerator. According to the USDA, eggs can sweat at room temperature, making it easier for bacteria to enter the shells and grow.

Cooking: Cook eggs thoroughly until the yolks are firm, and the whites are opaque.

Vegan alternatives

a vegan meal of scrambled tofu toast and salad
Scrambled tofu is a possible vegan alternative to eggs.
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Some people do not eat eggs, such as people following a vegan diet. A wide variety of vegan egg alternatives are available.

These products may contain tofu or protein powder, and they come in a range of forms. A person can enjoy some products on their own — as scrambled eggs, for example — and incorporate others into cooking and baking.

Depending on the product, the nutrients will likely be different from those in hens’ eggs.

A person can purchase vegan egg substitutes in some supermarkets and health stores, as well as online.

Summary

Eggs can be a healthful addition to the diet, if a person eats them in moderation.

A person should aim to eat a balanced diet with lots of variety, rather than focusing on any individual food as a key to good health.

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