High in protein, healthy fats, and a slew of essential vitamins and nutrients (like vitamin D and lutein), eggs are an affordable everyday superfood. I get it, though: You can only eat them scrambled or hard-boiled so many times before boredom sets in. That’s why I reached out to my nutrition pro pals for their favorite ways to enjoy eggs at every meal of the day. Check out their go-to recipes, as well as one of my family’s favorites.
1. Eggs-traordinary California Avocado Muffins
Actual muffins and pastries aside, muffin tins also make perfect homes for egg dishes.
I love whipping up batches of egg muffins for quick, pre-portioned meals on-the-go. They’re also a big hit with the kiddos—and freeze well, too!
Have a bunch of random vegetables in the fridge that you’re not sure what to do with? Throw in whatever veggies you have (everything from tomatoes to spinach to zucchini works), add cheese and avocado, and bake!
Related: 9 High-Protein Breakfasts That Aren’t Eggs
In just 20 minutes, you’ll have days-worth of healthy, portable meals.
Now an Instagram sensation, colorful shakshuka was a childhood staple for dietitian Toby Amidor, R.D.N.
The dish is simple: sautéed onions, peppers, and crushed tomatoes come together to form a sweet, flavorful base for eggs you cook right in the sauce.
It’s a delicious breakfast, lunch, or light dinner, and can be eaten straight from the pan. Feel free to dunk whole-wheat pita or crusty whole-grain bread in the heavenly mixture.
3. Eggs Benedict with Lighter Hollandaise
With a few simple tweaks, you can treat yourself to Eggs Benedict without spending the rest of the day in a food coma.
Amidor lightens up this recipe in a few ways. First, she cuts down on the butter. Then, she swaps heavy cream for Greek yogurt. You’ll still enjoy that rich, creamy Hollandaise flavor—just without going overboard on fat and calories.
It’s the perfect meal when you have a little extra time and are feeling fancy.
4. Egg Waffles
Like egg muffins, “egg waffles are quick, portable, and easy to customize,” says dietitian and mom of three, Lindsay Livingston, R.D.
To make egg waffles, chop peppers, onions and any other veggies you like, add them to whisked eggs, and pour into a hot waffle iron to cook! (Leftovers store well in the fridge for later.)
If you’re searching for a way to squeeze more vegetables into the day, these have you covered.
Top your waffle off with potatoes, shredded chicken, veggies, and hot sauce to make it a heftier meal.
5. Savory Oatmeal Bowl
A berry- and nut butter-topped oatmeal bowl pretty much screams breakfast. However, with a few flavor tweaks, oats can transform into pretty much any meal—and even become the perfect vessel for eggs!
For this savory bowl meal, start by adding sautéed mushrooms and Parmesan cheese to cooked oats for plenty of umami and texture. Then, stir in some sautéed spinach for a dose of greens and top with a fried egg.
The meal provides a perfect balance of protein, fiber, and vitamins and minerals, says dietitian Jessica Levinson, R.D.N.
6. Mexican Quiche
Quiches are an easy way to elevate eggs—and this Cinco De Mayo-worthy recipe by Tracee Yablon Brenner, R.D.N., C.H.H.C., culinary director at nutrition consulting group Triad to Wellness is no exception.
Made with refried beans, baby spinach, roasted red peppers, salsa, cilantro, and your cheeses of choice, it’s packed with unique flavor and easy to prep and store for breakfasts, lunches, and dinners down the line.
Related: 10 High-Fiber Foods You’ll Actually Enjoy Eating
The refried beans not only add a lot of the flavor, but also provide plant protein and fiber for a meal that’s as satiating as it is delicious.
7. Egg Avocado Salad
Another of Yablon Brenner’s favorite ways to eat eggs: this upgraded egg salad.
Instead of mayo, this recipe gets its creaminess from a blend of avocado and skyr, an Icelandic yogurt similar to Greek yogurt. This combo seriously transforms the meal, bumping up the protein, healthy fats, and calcium.
Serve the salad over a bed of greens, between two slices of whole-grain bread, or alongside veggies.
8. Eggs In The Hole
If you grew up eating hole-y toast with an egg fried into it, you’ll love this more refined recipe by dietitian Ashley Koff, R.D.N.
After sautéing thickly-sliced rings of red onion in rosemary and olive oil until browned, pop out the middle few rings, crack eggs into the middles, and cook.
The result: a colorfully-contained, flavorful fried egg that looks lovely atop a bed of greens (or breakfast potatoes).
The recipe also works well with rings of bell peppers!
Bonnie Taub-Dix, R.D.N., C.D.N., is an award-winning author, spokesperson, speaker, consultant, and owner of BTD Nutrition Consultants, LLC. She has been featured on TV, radio, and print, as well as in digital media, including Everyday Health, Better Homes & Gardens, Women’s Health, and U.S. News & World Report. She is a recipient of The Academy of Nutrition and Dietetics’ Media Excellence Award and author of Read It Before You Eat It: Taking You From Label To Table.
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