When it comes to quick and easy dinners, it’s hard to beat eggs. Here are just a few of the many reasons to put them on the menu:
1. They’re a complete protein. Each egg contains all the essential amino acids you need to help keep you satisfied and strong.
2. They’re high in lots of important nutrients, such as: Vitamin A, Vitamin B6, Vitamin B12, Vitamin D, Omega-3 Fatty Acids, Choline, Selenium, Lutein, and Zeaxanthin.
3. 1 egg= Instant portion control. One large egg provides 70 calories, 5 grams fat, and 6 grams of protein.
4. They’re incredibly versatile. The possibilities are basically endless.
5. Eggs also happen to be pretty inexpensive.
So, let’s get cracking. First, figure out what kind of eggs you want. A few ideas:
To make it a balanced meal, pick some veggies and a carb. Here are a few meal suggestions to get you started:
- Sprouted-grain toast topped with avocado slices and a cooked egg, plus a side of greens
- Lentils or other beans with roasted veggies, a sprinkle of goat cheese or feta, a teaspoon of tahini, and a poached egg
- Brown rice with cooked mushrooms, scallions, soy sauce, and a fried egg
- Fill an omelet or frittata with your favorite veggies and serve with whole grain toast or half a baked potato
These recipes will show you just how easy it is to turn eggs and a few simple ingredients into a complete, delicious dinner.
Greens & Beans with Egg and Miso-Tahini Sauce
This recipe serves 4, but you can scale up or down to suit your needs.
- 8 cups arugula or other greens
- 1 15-oz can beans, rinsed well (~2 cups cooked beans)
- 1 cup roasted zucchini
- 1 cup roasted cauliflower
- Juice of 1 lemon
- 1 tablespoon tahini
- 1 tablespoon mild yellow or white miso paste
- Water to thin dressing, if needed
- 4 eggs, fried or poached
- 1 tablespoon hemp seeds or mix of nuts/seeds (optional)
1. Combine greens, beans, and veggies in a large salad bowl and set aside.
2. Make dressing by whisking together lemon juice, miso paste, tahini, and water (if needed) in a small bowl.
3. Toss the salad in dressing and allow to sit a few minutes.
4. Meanwhile, poach or fry the eggs.
5. Divide salad between 4 bowls and top each with an egg and a sprinkle of seed mix
Nutrition Per Serving: 228 calories, 20 grams total carbohydrate, 10 grams fat, 15 grams protein, 516 mg sodium, 4 grams sugar
Spinach and Goat Cheese Frittata
This no-fuss frittata is a crowd-pleaser. Customize by swapping in your favorite cheese and veggies.
- 1 teaspoon olive oil
- 2 cloves garlic, minced
- 1 shallot, diced
- 1 8-oz white mushrooms, sliced
- 3 cups spinach
- 1/2 cup goat cheese, crumbled
- 2 eggs
- ½ cup liquid egg whites
- salt & pepper to taste
1. Preheat oven to 350 degrees F. Spray an 8-inch pie plate or 8 x 8-inch baking dish with cooking spray or line with parchment paper.
2. Saute shallot and garlic in olive oil over medium heat until shallot is translucent and garlic is fragrant, about 3 minutes. Add mushrooms. Cook until soft, about 3-5 minutes. Add spinach and stir until wilted. Pour vegetable mixture into pie plate or baking dish.
3. Mix cheese, milk, eggs, and egg whites. Season with salt and pepper.
4. Pour egg mixture over vegetables.
5. Bake for 30-45 minutes, until set in the middle. Allow to sit 10 minutes before slicing.
Nutrition Facts Per Serving: 111 calories, 4 grams total carbohydrate, 6 grams fat, 12 grams protein, 171 mg sodium, 1 gram sugar
Baked Eggs in Tomato Sauce
Tomatoes and eggs are a match made in food heaven. This recipe includes a simple tomato sauce, but feel free to use jarred sauce if you’re in a rush—just check the label for excess sugar and salt.
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 small white onion, diced
- 1 15-ounce can diced tomatoes
- ¼ teaspoon red pepper flakes (optional)
- ¼ teaspoon smoked paprika (optional)
- 2 cups baby spinach
- salt and pepper to taste
- 4 eggs
1. Preheat oven to 400 degrees F. Grease two small oven-safe baking dishes and set aside (one medium will work too).
2. Meanwhile, in a large saucepan, heat olive oil over medium heat. Add garlic and onion. Saute until onion is translucent and garlic is fragrant, about 4-5 minutes.
3. Add tomatoes, red pepper flakes, and paprika. Bring to a boil and then lower heat.
4. Simmer 15 minutes. Add spinach and simmer another 5 minutes. Spinach will be wilted into sauce.
5. Divide sauce between baking dishes. Place baking dishes on a baking sheet. Make 4 wells in the sauce.
6. Crack eggs, one at a time, into a small bowl and pour into each well.
7. Bake at 400 degrees for 7-10 minutes, until eggs reach desired level of doneness.
8. Serve topped with cheese (optional) and salad plus a slice of toasted whole grain bread for dipping.
Nutrition Information Per Serving: 293 calories, 14 grams total carbohydrate, 21 grams fat, 16 grams protein, 489 mg sodium, 7 grams sugar
Nutrition Facts Calculated using USDA My Recipe Super Tracker
Jessica Cording, MS, RD, CDN, is a registered dietitian, health coach, and writer with a passion for helping others experience a happier, calmer life and a balanced relationship with food. For those in need of some healthy-eating inspiration, Jess created five day's worth of delicious make-ahead lunches to make it even easier to eat well on a busy day. For more information on Jess, check out her website and follow her on Instagram, Twitter, Facebook and Pinterest.
Main Photo Credit: Sea Wave/shutterstock.com; Second Photo Credit: Nadiia Diachenko/shutterstock.com; Third Photo Credit: NADKI/shutterstock.com