Your guide to eggs
A protein powerhouse. A delicious meal. An affordable grocery store item. Fast to cook and tasty to eat, the humble egg is one of nature’s most popular and nutritious foods.
A huge bang for your buck
With an average of just 75 calories each, you’d think the chicken egg wouldn’t have that much going for it. But that’s far from the case!
A single egg is naturally rich in vitamins and minerals, including a whopping 7 grams of protein and a heaping portion of selenium, which may reduce the risk for some cancers. Eggs also come with immune-boosting nutrients like lutein and zeaxanthin to fight illness. All that for less than 2 grams of saturated fat? Yes please!
The kitchen shape-shifter
Eggs are so well-rounded, it’s kind of unbelievable. Scrambled. Hard-boiled. Soft-boiled. Poached. Fried. Sunny-side up. Over easy. Baked. Shirred. Basted. What other natural food can be cooked in so many different and delicious ways?
Eggs are a great addition to any meal, be it breakfast, lunch, dinner, a snack, or even dessert! With its ability to round out a hearty hash, dress up a light salad, upgrade a pasta dish, and add rich texture to baked goods, it’s no wonder the chicken egg is a savory staple used all over the world.
PRO TIP: Eggs are nice and cheap! So if you can spare an extra dollar or two, try to buy eggs that come from local farms and chicken coops. You can support your community and enjoy the food you love.
*NOTE: These recipes all call for chicken eggs, but you can swap in vegan options like silken tofu, crumbled tofu, and even mashed banana.
Breakfast
Black bean & egg breakfast scramble
Prep Time
8 minutes
Cook Time
7 minutes
Servings
1 serving
Start your day with a protein-packed, hunger-busting scramble.
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Ingredients
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Preparation
- Sauté peppers, onion, beans, chili powder, and salt and pepper in oil for 4-5 minutes.
- Add spinach, egg, egg whites, and cheese and cook for an additional 2-3 minutes.
Nutrition
(per serving)- 292 Calories
- 13g Total Fat
- 3g Saturated Fat
- 406mg Sodium
- 166mg Cholesterol
- 28g Total Carbs
- 11g Fiber
- 4g Sugars
- 23g Protein
- 830mg Potassium
Lunch
Mediterranean salad
Prep Time
5 minutes
Cook Time
12 minutes
Servings
1 serving
Enjoy a quick midday meal with some bright, sunny flavors in mind. Eggs and olives bring a rich depth to this salad, while some lemon juice and tomatoes add a nice lift.
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Ingredients
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Preparation
- Bring water to boil. Boil eggs for 12 minutes.
- Remove them from water and shell them.
- Chop eggs into quarters.
- In a medium bowl, combine eggs, tomatoes, artichokes, olives, spinach, lemon juice, and olive oil and toss well.
- Add salt and black pepper to taste, and serve.
Nutrition
(per serving)- 329 Calories
- 22g Total Fat
- 4g Saturated Fat
- 597mg Sodium
- 372mg Cholesterol
- 17g Total Carbs
- 4g Fiber
- 6g Sugars
- 17g Protein
- 379mg Potassium
Snack
Snack power plate
Prep Time
5 minutes
Cook Time
12 minutes
Servings
1 serving
Feeling peckish between meals? Hard-boil an egg and enjoy it with some savory veggies for a satisfying snack.
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Ingredients
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Preparation
- Bring water to boil. Boil egg for 12 minutes.
- Remove it from water and shell it. Slice it in half lengthwise.
- Arrange all ingredients on a plate.
- Spread hummus on egg halves and top with olives and veggies, as desired.
Nutrition
(per serving)- 217 Calories
- 13g Total Fat
- 3g Saturated Fat
- 471mg Sodium
- 186mg Cholesterol
- 17g Total Carbs
- 4g Fiber
- 6g Sugars
- 10g Protein
- 335mg Potassium
Dinner
Indian-style shakshuka
Prep Time
10 minutes
Cook Time
15 minutes
Servings
2 servings
Experience the many flavors and aromas of a spiced shakshuka. This hearty meal is a delight for the senses.
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Ingredients
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Nutrition
(per serving)- 201 Calories
- 10g Total Fat
- 3g Saturated Fat
- 503mg Sodium
- 372mg Cholesterol
- 16g Total Carbs
- 3g Fiber
- 7g Sugars
- 15g Protein
- 652mg Potassium
Dessert
Chocolate mug cake
Prep Time
3 minutes
Cook Time
2 minutes
Servings
1 serving
Satisfy your chocolate craving with a light, nutrient-rich treat!
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Ingredients
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Preparation
Mix all the dry ingredients (almond flour, baking powder, cocoa powder) in a small mug or ramekin.
In a separate small bowl, beat the egg white until frothy. Add maple syrup and milk into egg white and mix just until combined.
Add egg white mixture into the mug and stir until combined.
Microwave for 60-90 seconds or until the cake is fully set.
Nutrition
(per serving)- 253 Calories
- 14g Total Fat
- 1g Saturated Fat
- 196mg Sodium
- 1mg Cholesterol
- 24g Total Carbs
- 4g Fiber
- 15g Sugars
- 12g Protein
- 157mg Potassium
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