From a traditional breakfast to a holiday appetizer, eggs are well known for their versatility. They’re also one of the most perfect proteins around, providing all the essential amino acids your body needs. Although some folks may hold back on eating the entire egg, the yolk is where all the good stuff is found! And according to the latest recommendations from The American Heart Association, one egg can be eaten daily in lieu of another protein choice. But instead of using your daily egg in the same old way, cook up these healthy, creative egg dishes instead.
Chicken Egg Drop Soup This bone warming soup is perfect for the cold weather. This 200-calorie version adds delicious watercress so you get in even more of your daily greens.
Shakshuka Also known as “Eggs in Purgatory”, this dish combines aromatic vegetables like onions and garlic with jarred bell peppers and tomatoes and a touch of spice from harissa. It’s then topped with eggs that are cooked to perfection.
Egg Stew Beans and eggs are two of the most budget-friendly foods, and they both provide a nutritional bang for your calorie buck. This quick vegetarian-friendly stew is ready in 35 minutes and is an easy fix for any night of the week.
Egg Fried Rice There are only 2 tablespoons of oil used in this Asian favorite. Flavored with fresh tomatoes, soy sauce, and scallions, it’s a simple dish that’s cooked in the wok and not fried as the misleading title indicates.
Cheddar, Ham and Egg Casserole (pictured at top of post) This one pot dish uses a combo of eggs and egg whites to bulk it up without going overboard on saturated fat and cholesterol. To keep calories in check, a small amount of deli ham and extra sharp Cheddar do the trick. Sun-dried tomatoes, Dijon mustard, and scallions round out the flavors.
Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.