Eggs are one of the healthiest foods on the planet, as they’re high in protein and low in calories. With that being said, it’s no wonder why people who follow a low-carb or keto diet are encouraged to include them in their diet. An egg is the perfect food if you are living a low-carb lifestyle. Not only do they taste good, they don’t spike your blood sugar levels like other carbohydrates can.
Reasons Why Eggs Are Good For Weight Loss
Eggs are filling – Eggs are extremely filling and packed with nutrients and protein that reduces appetite and enhances fullness compared to foods that contain less amount of protein. Starting your day will eggs reduces food intake during later meals reduces the tendency to snack between meals.
Eggs Boost Your Metabolism – Eggs contain all the essential amino acids in the right proportions which help in maintaining body metabolism. It also boosts metabolism by 80 to 100 calories per day through the thermic effect of food. Thermic effect is the energy required by the body to metabolize foods and it is considerably high for protein.
Eggs are Low in Calories – The easiest way to promote weight loss is to create a calorie deficit by reducing your daily calorie intake. Eggs are extremely low in calorie and high in nutrients. One large egg contains just 78 calories. Therefore, adding a couple of eggs to a generous serving of vegetables helps to create a complete meal within 300 calories.
Eggs are packed with Protein – Eggs are one of the best sources of high-quality protein that aids weight loss in many ways. Proteins reduce the levels of huger hormone gherlin and boost the release of appetite-reducing hormones GLP-1, peptide YY and Cholecystokin. Protein reduces appetite and makes you eat fewer calories. Digestion and metabolization of protein also burns calories.
Best Healthy Egg Recipes for Weight Loss
Looking to shed a few pounds, but sick and tired of that plain old egg scramble for breakfast?
Eggs are considered one of nature’s most complete foods. They’re filled with protein while free of carbs and sugar. But when it comes to whipping up healthy egg recipes, some folks fear the calories that come from the yolk and opt to use only the egg whites. Our recommendation? Stick to the whole egg to get the complete nutritional benefit!
Egg yolks once had a bad rap for raising cholesterol, but recent research shows that the cholesterol in eggs won’t raise cholesterol in the way we originally thought it did. Plus, yolks are rich in choline, a fat-fighting nutrient that also promotes cell activity, liver function, and the transportation of nutrients throughout the body.
When you’re trying to eat healthy, eggs are an awesome go-to for breakfast, lunch, dinner, or even as just a snack. The key is to use the eggs in a variety of different ways by adding spices or seasonings and pairing them with loads of wholesome vegetables and grains.
Try these healthy egg breakfast recipes to turn that average breakfast into some not-so-basic egg dishes that you can eat any time of the day.
Sausage and Mushroom Frittata
These Italian open-faced omelets are lighter than their American cousins since they’re less likely to be loaded with cheese and more likely to be stuffed with vegetables. You’re going to want to make this mushroom and sausage frittata recipe all the time.
Broccoli-Cheese Eggs in a Mug
If you want to eat a nutritious breakfast but don’t want to deal with the hassle of washing a bunch of cooking pans, this eggs in a mug recipe is perfect for you. It’s for one serving, making it a great option for those weekday breakfasts when you just want to eat something and get out the door.
Breakfast Burrito
By swapping out worthless white tortillas for whole wheat, swapping fatty pork sausage for the lean chicken variety, and adding fiber-rich beans and some fresh avocado, we’ve slashed the calories in half while increasing the overall nutrition (and deliciousness).
Savory Artichoke Feta Quiche
Most quiches suffer the burden of excessive amounts of heavy cream and cheese—and often a trans-fat-laden crust. This quiche dispenses with the heavy dose of dairy fat and instead gets its flavor and substance from antioxidant-dense sun-dried tomatoes, artichoke hearts, and lean chicken sausage.
Breakfast Tacos With Bacon and Spinach
Infectiously delicious, to be sure, but also a perfectly healthy start to your day, assuming you stick to corn tortillas, which have half the calories and twice the fiber of their flour counterparts.
Muffin-Tin Quiches With Smoked Gouda and Ham
Sure, you’ve used your muffin tin to make blueberry muffins, or maybe some pumpkin muffins when fall rolls around. But if all you’re doing with a muffin tin is baking muffins, you’re seriously missing out. These muffin tin quiches are so easy to make, and they put that muffin pan to good use.
10-Minute Baked Eggs With Mushroom and Spinach
The little ceramic vessels are perfect for housing eggs, meat, cheese, and vegetables and then tossing in the oven. What emerges 10 minutes later is a perfectly cooked egg—whites soft but firm, yolk gloriously runny—surrounded by a tasty and filling supporting cast.
Sunny-Side Up Egg Pizza
In this recipe, the slices are topped with sunny-side-up eggs, leeks, garlic, prosciutto, and both Parmesan and mozzarella cheese. This recipe isn’t for those who are craving a typical slice, but if you’re in the mood for something different that brings all the flavor, this is the pizza for you.
Ultimate BLT Sandwich
Instead of being slathered in a sea of sauce, we chose to crown our BLT with a soft, oozing fried egg—the only condiment you need. It adds gooey goodness and a punch of protein you’ll be glad to have.
Breakfast Hash With Sweet Potato and Chicken Sausage
For years now, hash has carried a certain negative connotation, conjuring up images of either murky, over-salted slop eaten from a can or a group of hippies. The former can be made from any combination of protein and vegetables, and by replacing the beef with lean chunks of chicken sausage and the greasy spuds with crispy sweet potato nuggets and bell pepper, you end up with a whole that is far greater than the sum of its parts.
Breakfast Recipes
1. Baked Western Omelet
Serves – 9
Total Time – 1 hour
Recipe Type – Breakfast/Snack/Main Course
Ingredients –
- Eggs
- Milk
- Seasoned salt
- Diced cooked ham
- Cheddar cheese
- Onion
- Green bell pepper
- Red bell pepper
- Chives
What better way to start the day than with a hearty and wholesome veggie omelet? Well, the baked western omelet is a healthier version of the classic omelet because it is baked and not fried in oil. The abundance of vegetables and high-quality protein makes it 100% filling and delicious. Being a versatile recipe, it can be enjoyed for breakfast, brunch, lunch or dinner.
Advantage for Weight Loss – Ham is a great choice when you are looking for weight loss because it is packed with high-quality protein and satiating fiber. The lean proteins help to speed up metabolism and replace fat with muscles while the fiber helps to fill you up. Capsaicin found in red bell peppers boost up your metabolism through thermogenesis and stimulates the body to burn more calories.
2. Healthy Egg Muffin Cups
Serves – 6 (12 muffins)
Total Time – 25 minutes
Recipe Type – Breakfast/Appetizer
Ingredients –
- Olive oil
- Whole eggs
- Egg whites
- Baby spinach
- Red pepper
- Green pepper
- Yellow Onion
- Mushrooms
- Garlic cloves
- Salt
- Hot sauce
These healthy muffin cups are packed with delicious vegetables and high-quality protein and contain only 50 calories each which makes it an amazing choice for those trying to lose weight. It is a great way to include more vegetables into your diet first thing in the morning. The best thing is, you can prepare the muffins before hand and serve them with toast or coffee during breakfast.
Advantages for Weight Loss – Low calorie whole foods such as mushrooms, spinach and bell peppers are extremely advantageous for weight loss. Mushrooms help to regulate blood glucose levels in the body which is beneficial for people attempting to lose weight and exercise longer. Stabilizing blood glucose levels in the body helps to support essential hormone balance which is needed to cut down unwanted weight. Capsaicin found in the peppers also support weight loss by boosting metabolism and curbing appetite.
3. Whole Egg, Bacon and Avocado Quesadilla
Serves – 4
Total Time – 20 minutes
Recipe Type – Breakfast/Lunch
Ingredients –
- Bacon
- Flour tortillas
- Eggs
- Avocado
- Grated cheese
- Salt
- Pepper
Add a delicious and interesting twist to your classic quesadilla by introducing whole eggs into the recipe. The soft egg yolk combines with the creamy avocado flesh to give a nice rich texture to the filling while the bacon packs a protein punch to it. This recipe does not make use of oil and only grated cheese, salt and pepper are used for seasoning which makes it absolutely light and delightful.
Advantages for Weight Loss – Avocados are a rich source of healthy monounsaturated fatty acids that blast stubborn belly fat and enhance nutrient absorption in the body that helps to boost metabolism. It also neutralizes free radical damage and improve the functions of the mitochondria that plays an important role in booting your metabolism.
4. Loaded Egg Burritos
Serves – 6 (12 burritos)
Total Time – 20 minutes
Recipe Type – Breakfast/Snack
Ingredients –
- Eggs
- Olive oil
- Onion
- Hash brown potatoes
- Red pepper
- Garlic
- Ground sausage
- Crumbled bacon
- Cheddar cheese
- Salt
- Pepper
- Tortilla shells
These delicious and healthy egg burritos are a full meal packed with high-quality protein, fiber, vitamins and minerals – everything you need to kick start the day. The mixture of scrambled eggs, ground sausage and crumbled sausage adds a nice chewy texture to the filling while the red pepper and garlic renders some appetizing savory flavors to it. You can munch on these burritos right away or freeze them for breakfast later in the week.
Advantage for Weight Loss – A breakfast that includes bacon, sausage and eggs is the healthiest way to start your day. All these foods are packed with high-quality protein that fills you up so that you can get away with smaller lunch and light evening meal. The proteins speed up metabolism and help to replace fat with lean muscle mass.
5. Healthy Eggs Benedict
Serves – 4
Total Time – 1 hour 10 minutes
Recipe Type – Breakfast
Ingredients –
- English muffins
- Turkey bacon rashers
- Poached eggs
For the Hollandaise Sauce:
- Fat free Greek yogurt
- White wine vinegar
- Egg yolks
- Salt
- Dijon mustard
- Black pepper
This recipe is a healthier version of the classic Egg Benedict that makes use of creamy Greek yogurt hollandaise sauce instead of butter. It is the perfect weekend breakfast or brunch recipe that can be enjoyed by the whole family. The savory hollandaise sauce enhances the flavors of the runny poached eggs and the Greek yogurt adds a rich creamy texture to it.
Advantages for Weight Loss – Turkey bacon is healthier than regular bacon because it contains fewer calories but is packed with protein and other essential nutrients. Calcium found in Greek yogurt plays an important role for weight loss. Calcium increases body fat breakdown and preserves metabolism during dieting.
6. Oat Scrambled Eggs
Serves – 1-2
Total Time – 1 hour 10 minutes
Recipe Type – Breakfast
Ingredients –
- Eggs
- Oats
- Splash of milk
- Coconut oil
- Pumpkin seeds
- Salt
- Pepper
- Cucumber
- Leafy greens of your choice
Give a break to the same old oats porridge and enjoy the savory taste of oat scrambled eggs that makes a delicious and filling breakfast. Oats and eggs make a mouth-watering combination that packs in the necessary protein, fiber and energy punch. The coconut oil used in the recipe makes it all healthier and adds a vibrant appetizing flavor to the dish.
Advantage for Weight Loss – Oatmeal is a dynamo for weight loss that forms an important part of any healthy diet. Oats have very few calories but it makes a voluminous meal that keeps you full for longer. The high fiber content of oats takes time to digest and supports regular bowel movement which is also essential for weight loss.
7. Greek Yogurt Egg Salad Sandwich
Serves – 4
Total Time – 20 minutes
Recipe Type – Breakfast/Snack/Lunch
Ingredients –
- Eggs
- Greek yogurt
- Mayonnaise
- Dried dill
- Kosher salt
- Black pepper
- Baguette
- Arugula
- Roma tomatoes
- Avocado
Rich and creamy Greek yogurt is an amazing substitute for mayonnaise and it makes a delicious and light egg salad sandwich that is absolutely filling. The tangy and sweet Roma tomatoes, fresh greens and avocado render a nice texture and refreshing flavors to the sandwich. This recipe does not require any oil or heavy spices. You can have it for breakfast or pack it for lunch on the work days.
Advantages for Weight Loss – Calcium present in Greek yogurt plays a key role in body weight regulation and fat metabolism. Increased level of calcium in fat cells promote fat breakdown and make it readily available for use. The healthy monounsaturated fats present in avocado also aid weight loss. It specifically targets stubborn belly fat and increased nutrient absorption from foods.
Healthy Egg Recipes
Serves:1Prep Time:15 MinutesCooking Time:5 MinutesNutrition facts:70 calories 15 grams fat
INGREDIENTS
1-Eggs with chickpeas recipe (1 serving – 300 calories)
- 1/4 medium red onion
- 1 tsp olive oil
- 1 garlic
- 3 oz tomato sauce
- 2 oz chickpeas
- 1/4 tsp dried oregano
- salt and black pepper
- 1/4 tsp red pepper flakes
- 3 oz spinach
- 2eggs
- 1/2 tbsp parmesan cheese
- 1 tsp parsley
2-spinach & mozzarella egg (4 serving – 280 calories)
- 1 medium green onion
- 1 tsp olive oil
- 3 oz spinach
- 1 oz mozzarella
- 1egg + 3egg whites
- salt and black pepper
3-garden frittata (1 serving – 230 calories)
- 1 medium green onion
- 1 small zucchini
- 1 tsp olive oil
- 1egg + 2eggs whites
- salt and black pepper
- 4 slices tomato
- 1/2 tbsp cheddar cheese
4-Easy eggs stuffed peppers (1 serving – 230 calories)
- 1 medium red bell pepper
- 2eggs
- 1/2 tbsp cheddar cheese
5-lemon blueberry pancakes (1 serving – 410 calories)
- 1/2 cup old fashioned oats, grounded
- 3egg whites
- 2 oz cottage cheese
- 1 scoop vanilla protein powder
- 2 tbsp lemon juice
- 1/4 tsp lemon zest
- 1/4 cup water
- 1 tbsp plain greek yogurt
- 1 tsp lemon juice
- 1 tsp honey
- 8 blueberries