Eggs have always gotten a bit of a bad rap in the past. But even though it’s taken a while, people are finally kicking the “eggs are hurting your health” mentality to the curb and accepting the protein powerhouses for what they really are: nutritional superfoods. Not only does a single egg come in at under 100 calories and about 6 grams of protein, but it also packs a hefty dose of vitamins and nutrients, like choline, which plays a huge role in healthy brain function.
The secret to reaping the full benefits of eggs, contrary to what some people recommend, is keeping your yolks in addition to the whites. While the yolks are high in fat and cholesterol, they’re also where you’ll find the majority of the nutrients in eggs, like iron, potassium, and vitamin D. This means that, so long as you’re not going overboard with your daily egg intake (some say one egg a day is perfectly healthy, but it’s important to determine your own recommended serving based on your body and needs), you’re better off having the whole egg than limiting yourself to the egg whites.
To help you out, here are some of our favorite egg recipes to help you work the superfood into your diet, be it for breakfast, lunch, or dinner:
POACHED EGG WITH AVOCADO TOAST
Avocado toast might already be making a regular appearance on your breakfast or brunch menu, but topping the favorite off with a poached egg is the perfect way to shake up a (relatively new) classic while boosting up the nutritional value of the dish. Topped with a bit of fresh herbs, a sprinkle of Parmesan cheese, and served with some fresh tomatoes, this dish will have you wondering why avocado toast without eggs was ever a thing in the first place.
Get the full recipe from Pinch of Yum.
EGG-FILLED AVOCADO BOATS
When you’re looking for something a little more adventurous than avocado toast – this was plenty adventurous when it first made its way onto the culinary scene, but now not so much – try swapping out the toast for the avocado. An avocado boat essentially turns your favorite fruit (yup, it’s a fruit. A berry, actually) into the vehicle for your dish instead of the topper. Baking your eggs right into a hollowed out center makes for a fun presentation that is just as pleasing aesthetically as it is palate-wise.
Get the full recipe from The Healthy Foodie.
BAKED EGGS WITH TOMATO SAUCE
The fact that this dish is almost too simple when it comes to concept and prep – you’re essentially just whipping up a (delicious) homemade tomato sauce and topping it off with a baked egg – make it an instant staple, especially when you take into account its flavor, comfort-food feel, and healthy stamp of approval. With each bowl coming in at under 200 calories, these baked eggs almost seem too good to be true. (Thankfully, they’re not.)
Get the full recipe from The Minimalist Baker.
TOMATO AND GOAT CHEESE FRITTATA
Similar to a crustless quiche, a frittata has a lot going for it. It’s fast and cheap to make, easy to prepare ahead of time, fit to be enjoyed at any meal of the day, and it’s totally customizable. This means that loading up your frittata with healthy veggies and additions – this recipe uses tomatoes and goat cheese, which, as it turns out, is a match made in frittata heaven – is the perfect way to mix it up while boosting your nutrient intake.
Get the full recipe from PDX Food Love.
BROWN RICE PASTA, ASPARAGUS, AND EGGS
Eggs have traditionally appeared on our breakfast and brunch plates, but a little bit of creativity makes it super easy to take the superfood right into dinnertime. This pasta recipe is the perfect example of how you can make eggs as much of a staple in the p.m. as it is in the a.m. And while this recipe uses asparagus and chickpeas as pasta additions, the freedom to add veggies and legumes of your choice makes this another dish that’s easy to customize and up the nutritional factor of instantly.
Get the full recipe from Real Simple.
About Tamara Rahoumi
Tamara Rahoumi is a writer on The Path Editorial Team. She is a graduate of Rutgers University and is currently pursuing a master’s degree in magazine journalism at NYU. Her passion for wellness always has her researching the latest fitness trends, experimenting with recipes from superfood cookbooks, and working towards an overall healthier and happier lifestyle. In addition to reading her articles on The Path, you can follow her adventures on her lifestyle blog, The Curly Nomad.