You happen to be in that situation where you are hungry; you open the fridge, and you find some eggs, but you don't feel like having them the conventional way. Well, here are six healthy recipes for making some delicious eggs. Most of these recipes fit perfectly with clean eating and Mediterranean diets, and some work well with keto too.
1. Tomatoes Eggs (Shakshuka)
Shakshuka is a famous Middle Eastern and Mediterranean dish often prepared for breakfast or dinner. It's one of my favorite ways to have eggs. Here’s how you can make it:
Recipe:
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Ingredients:
- 1 tbsp olive oil
- 1 medium-sized diced red onion
- 1 chopped green bell pepper
- 2 minced garlic cloves
- ¼ ground fennel
- ¼ ground cumin
- 1 tsp paprika
- 3 diced green chili
- 2 medium-sized crushed tomatoes
- 4 large eggs
- Salt and pepper, to taste
- 1 cup of chopped fresh parsley
Instructions:
1. Heat the olive oil in a skillet over medium heat. Stir the onions till they take on a reddish color, add the garlic and stir until it dries a little, then add the bell pepper and chilies and wait until they are soft (about 5 minutes).
2. Add the salt, cumin, paprika, fennel, and the crushed tomatoes. Then, simmer for 10 minutes.
3. Make small holes in the sauce, then crack an egg into each hole. With a spoon, swirl the yolk.
4. Cover and cook over low heat until the eggs are set (5-7 minutes).
5. Garnish it with fresh parsley and pepper and serve it hot.
Meal Prep Options:
Prepare the tomato sauce in advance and refrigerate it for up to 3 days. When you are ready to have Shakshuka reheat the sauce and cook the eggs fresh.
Nutrition Information (Approximate per Serving):
Calories: 290
Fat: 19g
Carbs: 16g
Protein: 17g
2. Boiled Eggs and Chicken Salad
Another favorite of mine, healthy and rich in different flavors, is boiled eggs with chicken salad. This can be a main or a side dish.
Recipe:
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 2-4
Ingredients:
- 4 large eggs
- 1 large chicken breast
- 1 sliced avocado
- 1 diced large tomato
- 1 diced white or brown onion, medium
- 2 tbsp corn (you can sweeten it with honey)
- 1 diced cucumber, medium
- 2 chopped lettuce leaves
- ½ lemon
- Salt and pepper to taste
Instructions:
1. Cook the chicken breast by boiling it in water until tender and well cooked.
2. In another pot, boil the eggs for 15 minutes.
3. Slice the chicken breast into small pieces. Add salt, squeeze the lemon, and mix with the avocado, cucumber, tomato, onion, corn, and lettuce.
4. Cut the eggs into small slices and place them on top of the mixture, then sprinkle with pepper.
5. Serve and enjoy!
Serving Options:
- You can serve the salad on top of a fresh brown bread.
- You can add some olive oil on top and serve it in a bowl.
To cut on calories, you can discard the avocado.
Nutritional Information (Approximate per Serving):
Calories: 400
Total Fat: 24g
Protein: 30g
3. Sunny-Side-Up Eggs with Tomato and Radish Salad
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
Servings: 1
Ingredients:
- 1 large egg
- 1 medium tomato, sliced
- 3-4 radishes, sliced
- ½ cup mashed potatoes
- Salt and pepper, to taste
- 1 tsp olive oil
Instructions:
1. Fry the egg in olive oil until the yolk is set to your liking (I prefer it hard).
2. Place it gently on a plate with the sliced tomatoes and radishes.
3. Serve with mashed potatoes and season it with salt and pepper.
Nutrition Information (Approximate per Serving):
Calories: 280
Fat: 16g
Carbs: 25g
Protein: 10g
4. Boiled Eggs with Spiced Yogurt
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
Servings: 1
Ingredients:
- 2 boiled eggs, halved
- ½ cup plain Greek yogurt
- 1 tsp olive oil
- 1 tsp paprika
- ½ tsp chili pepper
- ½ tsp minced garlic
- Fresh basil leaves for garnish
- Salt and pepper, to taste
Instructions:
1. Boil the eggs for about 15 minutes and slice them in half.
2. Spice your yogurt with chili pepper, salt, black pepper, and garlic, then mix.
3. Spread the yogurt in a bowl, place the eggs on top, and drizzle with olive oil (don't mix the eggs with the yogurt as that would ruin the taste and the scent) .
3. Sprinkle it with paprika. Then serve.
Nutrition Information (Approximate per Serving):
Calories: 230
Fat: 15g
Carbs: 8g
Protein: 16g
5. Smoked Salmon and Scrambled Eggs Plate
Preparation Time: 10 minutes
Cooking Time: 5 minutes
Overall Time: 15 minutes
Servings: 1
Ingredients:
- 2 large eggs
- 50 g smoked salmon
- ½ avocado, sliced
- Handful of spinach leaves
- 5 cherry tomatoes sliced in halves
- 1 tbsp edamame beans
- 2 slices of whole-grain bread
- 1 tsp of sesame seeds (optional)
- Salt and pepper to taste
Instructions:
1. Scramble the eggs and season with salt and pepper before they are cooked.
2. Arrange the spinach, cherry tomatoes, edamame, and avocado on a plate.
3. Serve the scrambled eggs with the smoked salmon on top.
4. Garnish it with sesame seeds and enjoy eating it with toasted brown bread.
Nutrition Information (Approximate per Serving):
Calories: 400
Fat: 25g
Carbs: 24g
Protein: 24g
6. Egg and Tomato Herb Skillet
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Overall Time: 20 minutes
Servings: 2
Ingredients:
- 4 large eggs
- 1 chopped tomato
- 1 chopped yellow bell pepper
- 1 tbsp olive oil
- 2 chopped tbsp fresh dill
- Salt and pepper to taste
Instructions:
1. Heat the olive oil and stir the tomatoes and bell peppers until they are soft.
2. Crack the eggs into the pan, add the salt and mix, then cook until the whites are set.
3. Sprinkle it with dill and pepper. Serve hot.
Nutrition Information (Approximate per Serving):
Calories: 330
Fat: 24g
Carbs: 12g
Protein: 14g
Takeaway
Eggs are a healthy source of vitamin D, calcium, proteins, and healthy fats. But, sometimes eating eggs the same way over and over can be tiring. The recipes above provide healthy ways to cook your eggs, that you surely won't regret trying.
FAQs for 6 Healthy Recipes to Cook Eggs
1. Are these recipes suitable for people following specific diets?
Yes, many of these recipes fit clean eating and Mediterranean diets. Some, like the Boiled Eggs Chicken Salad, also work for those following keto.
2. Can I meal prep any of these recipes?
Yes, for instance, you can prepare the tomato sauce for Shakshuka ahead of time and refrigerate it for up to three days. When ready to eat, simply reheat the sauce and cook the eggs fresh.
3. How do I make these egg recipes lower in calories?
To reduce calories, you can discard ingredients like avocado from the Boiled Eggs Chicken Salad or limit oil usage in recipes like the Egg and Tomato Herb Skillet.
4. Can I substitute ingredients for these recipes?
Yes! For example, you can switch smoked salmon with another type of fish, like tuna or swap veggies, depending on what you have on hand.
5. Are these recipes beginner-friendly?
Absolutely. Most recipes require basic kitchen skills, like boiling, frying, or scrambling eggs. Detailed instructions are provided to make it easy to follow along.
6. How long will it take to make these recipes?
Most recipes take between 15 to 30 minutes, making them quick and easy options for meals at any time of the day.
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