They’re an excellent source of protein, providing 7 grams in a single egg and delivering all the essential amino acids needed to build and maintain a lean muscular body. They also deliver a rich source of energizing vitamin B-12, vitamin D, iron and vitamin A. They’re also versatile. Most of us reserve eggs for just breakfast, but there are a variety of ways to eat eggs that can be incorporated into any healthy meal prep. Here are six ways to consider eating an egg. Eggs are considered a perfect food.
#1 – Wrapped
Make a healthy egg wrap using a whole-grain protein wrap, or skip the carbs and use broad kale leaves. Scramble a combination of both whole eggs with egg whites; add your favorite fresh copped veggies, such as spring onion, mushroom and spinach. Top with salsa and low-fat cheese, or whichever toppings you like. Wraps can be eaten for breakfast, lunch or dinner.
#2 – Boiled
Boiled eggs may not be an exciting way to eat an egg, but perhaps the most convenient. One large boiled egg provides 78 calories, 6 grams of protein and 5 grams of fat, including both saturated and unsaturated fats. Boiled eggs can last up to seven days, assuming they’re refrigerated shortly after being boiled. Boiled eggs can be peeled and eaten as is whenever you need a protein bump. You can also chop them, and drop them in a salad, slice them and eat them on top of whole grain bread with avocado.
#3 – Sauced
A traditional Arabic dish known as Shakshuka bakes eggs in a spicy tomato sauce in a skillet dish. This is an easy, healthy, low carb way to eat eggs and get your veggies in. You can either cook, store your own tomato sauce to be used, but if crunched for time, use a store-bought organic brand that doesn’t add sugar. To make your tomato sauce, use canned or fresh tomatoes, garlic, cumin, paprika and cayenne pepper, green chilies, red pepper flakes, chopped onion and parsley. Place sauce into a small personal size skillet, add one to two eggs, and place in oven to bake the eggs in the dish. If you’re short for time, place sauce into a ramekin, add eggs and microwave on high until eggs are cooked to your liking.
#4 – Baked
A frittata is a traditional egg-based Italian dish similar to a quiche without the carb crust! Although frittatas are usually cooked in a skillet using a lot of oil, there is a way to make this healthy dish even healthier. First, decide on your ingredients. Pretty much anything goes— select from capsicum, zucchini, onion, mushroom, spinach, kale or even asparagus or broccoli. Sautee your selected veggies and add to egg mix, using a combination of whole eggs and egg whites. You can also bump the protein content if desired, adding chopped chicken breast, or extra lean ground turkey or beef. Take your egg mixture and place in non-stick muffin tin, place in the oven and bake. When done, you’ll have egg frittata muffins good for a few meals!
#5 – Bowled
Replace your regular protein choices like chicken breast or steak in your main dishes and opt for egg instead. Try making a power bowl using a combination of ingredients such as quinoa or brown rice, roasted cauliflower, grilled asparagus, baby spinach and spring onion. You can also use fresh ingredients such as arugula, rocket, sprouts, capsicum, tomatoes and cucumbers. Serve with a source of fats such as green olives, nuts, seeds, avocado or olive oil vinaigrette. You can top your bowl with over easy eggs, or use chopped boiled eggs instead.
#6 – Topped
Top your favorites with eggs. Try a pan-fried egg on top of an open face lean ground burger with your favorite toppings, and skip the bun. Eggs can also top a healthy brown rice cake, with smashed avocado and tomato. Try a healthy egg tostada, top a toasted whole-grain pita with black beans, butternut squash, eggs, sliced avocado, chopped tomatoes, spring onion and a bit of goat cheese. You can also make a healthy breakfast pizza using a cauliflower crust, and top with kale, pesto, tomatoes, asparagus, mushrooms, sliced baked potatoes, spinach and whole eggs that will cook up during baking.