Are you looking for a way to add some protein-packed punch to your meals without sacrificing flavor or calorie count? Look no further than eggs! These versatile ingredients are a staple in many cuisines around the world, and when prepared correctly, can be a guilt-free addition to any meal. In this article, we’ll explore 18 delicious low-calorie egg recipes that are sure to please even the most discerning palates.
From fluffy omelets to poached eggs on toast, and from salads to soups and more, these recipes showcase the incredible range of possibilities when it comes to cooking with eggs. Whether you’re a busy professional looking for quick and easy meal ideas or a health-conscious individual seeking inspiration for low-calorie meals, we’ve got you covered.
In the following pages, we’ll delve into each of these 18 egg-cellent recipes, providing step-by-step instructions and mouth-watering photos to guide your culinary journey. So grab a fork, get cracking, and let’s start cooking!
Fluffy Egg White Omelette with Spinach and Mushrooms
Start your day with a protein-packed breakfast that’s both healthy and delicious. This recipe combines the creaminess of egg whites, the earthiness of mushrooms, and the nutty flavor of spinach for a flavorful and satisfying meal.
Ingredients:
– 4 large egg whites
– 1/2 cup fresh spinach leaves, chopped
– 1/2 cup sliced mushrooms (button or cremini)
– Salt and pepper to taste
– 1 tablespoon butter or non-stick cooking spray
Instructions:
1. In a bowl, whisk together the egg whites until stiff peaks form.
2. Heat a non-stick skillet over medium heat. Add butter or non-stick cooking spray.
3. Pour in the egg mixture and cook for 2-3 minutes, until the edges start to set.
4. Add chopped spinach and sliced mushrooms to one half of the omelette.
5. Use a spatula to gently fold the other half over the filling.
6. Cook for an additional 30 seconds to 1 minute, until the cheese is melted (optional) and the eggs are cooked through.
7. Slide the omelette out onto a plate and serve hot.
Cooking Time: 5-7 minutes
Scrambled Eggs with Cherry Tomatoes and Basil
A classic breakfast dish gets a flavorful twist with the addition of sweet cherry tomatoes and fresh basil.
Ingredients:
– 2 eggs
– 1/4 cup cherry tomatoes, halved
– 1 tablespoon butter
– 1 tablespoon chopped fresh basil
– Salt and pepper to taste
Instructions:
1. Crack the eggs into a bowl and whisk until smooth. Season with salt and pepper.
2. Heat the butter in a medium non-stick skillet over medium heat.
3. Pour in the egg mixture and scramble until almost set, about 2-3 minutes.
4. Add the cherry tomatoes to one half of the scrambled eggs and sprinkle with basil.
5. Fold the other half of the eggs over the tomato mixture.
6. Cook for an additional minute, until the eggs are fully cooked.
7. Serve hot and enjoy!
Cooking Time: 5-7 minutes
Poached Eggs on Avocado Toast
This recipe combines the creaminess of ripe avocado with the richness of poached eggs, all on a crispy slice of toasted bread. Perfect for a weekend brunch or a quick breakfast on-the-go.
Ingredients:
– 2 ripe avocados, mashed
– 4 slices whole grain bread
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 large eggs
– Fresh parsley, chopped (optional)
Instructions:
1. Toast the bread until lightly browned.
2. In a medium saucepan, bring 3-4 inches of water to a simmer over medium heat.
3. Crack an egg into a small bowl and gently pour it into the water.
4. Poach for 3-4 minutes or until the whites are set and yolks are cooked to your liking.
5. Repeat with remaining eggs.
6. Spread mashed avocado on toasted bread, then top with poached eggs.
7. Season with salt and pepper to taste.
8. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Low-Calorie Egg Salad with Greek Yogurt
This egg salad recipe combines the richness of eggs with the tanginess of Greek yogurt, creating a delicious and healthy snack or meal.
Ingredients:
– 4 large egg yolks
– 1/2 cup plain Greek yogurt
– 1 tablespoon Dijon mustard
– 1 teaspoon chopped fresh dill
– Salt and pepper to taste
– 1/4 cup chopped red bell pepper (optional)
Instructions:
1. In a medium bowl, whisk together egg yolks until smooth.
2. Add the Greek yogurt, Dijon mustard, salt, and pepper. Whisk until well combined.
3. Stir in chopped fresh dill.
4. Taste and adjust seasoning if needed.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
6. Just before serving, garnish with chopped red bell pepper if using.
Cooking Time: 10 minutes (prep time only)
Servings: 4-6
Baked Egg Cups with Bell Peppers and Spinach
A delicious breakfast or brunch option that’s perfect for any occasion. These baked egg cups are packed with flavor and nutrients, thanks to the addition of bell peppers and spinach.
Ingredients:
– 6 large eggs
– 1 cup chopped fresh bell peppers (any color)
– 1/2 cup fresh spinach leaves
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Crack an egg into each of six muffin tin cups.
3. Top each egg with a spoonful of chopped bell peppers and a handful of spinach leaves.
4. Sprinkle salt and pepper to taste, then drizzle with olive oil.
5. Bake for 15-20 minutes or until the whites are set and the yolks are cooked to desired doneness.
6. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Egg Drop Soup with Bok Choy
A classic Chinese soup gets a boost of flavor and nutrition from the addition of bok choy, a type of Asian green. This simple and comforting recipe is perfect for any occasion.
Ingredients:
– 2 large eggs
– 4 cups chicken broth
– 1/2 cup water
– 2 tablespoons soy sauce
– 1 tablespoon cornstarch
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 2 cups bok choy, chopped
– Salt and pepper to taste
– Optional: sesame oil and chopped scallions for garnish
Instructions:
1. In a medium saucepan, whisk together eggs, chicken broth, water, soy sauce, and cornstarch. Cook over medium heat, stirring constantly, until the mixture thickens.
2. Add onion and garlic to the saucepan and cook until softened.
3. Stir in chopped bok choy and cook until wilted.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with sesame oil and chopped scallions if desired.
Cooking Time: 20-25 minutes
Shakshuka with Low-Sodium Tomato Sauce
Elevate your breakfast or brunch game with this flavorful Shakshuka recipe, featuring low-sodium tomato sauce and a runny egg on top. This twist on the classic North African dish is perfect for those looking to reduce their sodium intake.
Ingredients:
– 1 large onion, chopped
– 2 cloves of garlic, minced
– 1 cup low-sodium tomato sauce
– 1 teaspoon smoked paprika
– Salt-free seasoning blend (to taste)
– 4 eggs
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. Heat a large cast-iron skillet over medium heat.
2. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Pour in the low-sodium tomato sauce and smoked paprika. Season with salt-free seasoning blend to taste.
5. Create 4 wells in the sauce and crack an egg into each well.
6. Cook until the whites are set and the yolks are still runny, about 10-12 minutes.
7. Garnish with chopped parsley or cilantro, if desired.
Cooking Time: 20-25 minutes
Deviled Eggs with Light Greek Yogurt Filling
These deviled eggs get a refreshing twist from the addition of light Greek yogurt, giving them a tangy and creamy flavor. Perfect for your next gathering or potluck!
Ingredients:
– 6 large egg whites
– 1/2 cup mayonnaise
– 1 tablespoon Dijon mustard
– 1 teaspoon prepared horseradish
– 1/4 cup light Greek yogurt
– Salt and pepper, to taste
– Chopped fresh parsley or paprika, for garnish (optional)
Instructions:
1. Cut the egg whites in half lengthwise.
2. Scoop out the yolks and place them in a bowl.
3. In a separate bowl, mix together mayonnaise, Dijon mustard, and horseradish until smooth.
4. Add the Greek yogurt to the mayonnaise mixture and stir until combined.
5. Add the yolk mixture to the bowl with the white mixture and stir until well combined.
6. Season with salt and pepper to taste.
7. Spoon the filling into the egg white halves.
8. Garnish with parsley or paprika, if desired.
Cooking Time: 0 minutes (just assemble!)
Egg White Frittata with Zucchini and Feta
A light and refreshing twist on the classic frittata, this recipe combines the richness of egg whites, the sweetness of zucchini, and the tanginess of feta.
Ingredients:
– 8 large egg whites
– 1 medium zucchini, diced
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together egg whites until frothy.
3. Heat olive oil in an 8-inch non-stick skillet over medium-high heat.
4. Add diced zucchini and cook for 2-3 minutes or until tender.
5. Pour in the egg mixture and cook for 2-3 minutes or until edges start to set.
6. Sprinkle feta cheese evenly across the top of the frittata.
7. Transfer skillet to oven and bake for 15-20 minutes or until eggs are almost set.
8. Remove from oven and let cool slightly before slicing and serving.
Cooking Time: 20-25 minutes
Soft-Boiled Eggs with Asparagus Soldiers
Elevate your breakfast or brunch game with this simple yet impressive recipe. Soft-boiled eggs paired with crunchy asparagus soldiers make for a delightful combination that’s sure to please.
Ingredients:
– 4 large eggs
– 1 pound fresh asparagus, trimmed
– Salt and pepper, to taste
– 2 tablespoons unsalted butter
Instructions:
1. Bring a large pot of water to a boil. Gently place the eggs into the pot and cook for 6-7 minutes.
2. While the eggs are cooking, prepare the asparagus soldiers. In a separate pan, melt 1 tablespoon of butter over medium heat. Add the trimmed asparagus and cook for 3-4 minutes or until tender but still crisp.
3. Remove the eggs from the pot with a slotted spoon and immediately transfer them to an ice bath to stop cooking.
4. Drain the asparagus soldiers and serve alongside the soft-boiled eggs.
Cooking Time:
– Eggs: 6-7 minutes
– Asparagus: 3-4 minutes
Low-Calorie Egg Fried Cauliflower Rice
This recipe is a healthier twist on traditional fried rice, using cauliflower instead of white or brown rice and adding protein-rich eggs for added nutrition. The result is a flavorful and satisfying side dish that’s perfect for meal prep or as a quick lunch.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 4 large eggs, beaten
– 1 small onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: soy sauce or other seasonings to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves and stem. Cut into florets.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Heat olive oil in a large skillet over medium-high heat. Add onion and garlic; cook until softened, about 2 minutes.
5. Push the onion mixture to one side of the pan. Crack in the eggs; scramble until cooked through.
6. Mix the cauliflower “rice” into the egg mixture. Cook for an additional 2-3 minutes, stirring constantly.
7. Season with salt and pepper to taste. Serve hot.
Cooking Time: 15-20 minutes
Mini Crustless Quiches with Broccoli
These individual quiches are perfect for a quick breakfast, snack, or even as a light lunch. They’re easy to make and packed with nutritious broccoli and cheese.
Ingredients:
– 1 cup broccoli florets
– 6 eggs
– 1/2 cup shredded cheddar cheese
– 1 tablespoon butter
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs and season with salt and pepper.
3. Add the broccoli florets and stir well.
4. Pour the egg mixture into 6 mini muffin tin cups or ramekins.
5. Sprinkle shredded cheese on top of each quiche.
6. Dot the surface with butter.
7. Bake for 15-20 minutes, or until the edges are set and centers are still slightly jiggly.
8. Remove from oven and let cool for a few minutes before serving.
Cooking Time: 15-20 minutes
Egg and Veggie Stir-Fry with Soy Sauce
This recipe combines scrambled eggs with a variety of colorful vegetables, cooked to perfection in a savory soy sauce-based sauce. Perfect for a weeknight dinner or lunch, this dish is easy to make and packed with flavor.
Ingredients:
– 2 eggs
– 1 cup mixed vegetables (bell peppers, carrots, broccoli, mushrooms)
– 1 tablespoon vegetable oil
– 2 tablespoons soy sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Crack the eggs into a bowl and whisk them together with a fork. Season with salt and pepper.
2. Heat the vegetable oil in a large skillet or wok over medium-high heat.
3. Pour in the eggs and scramble them until cooked through, breaking up any large curds.
4. Add the mixed vegetables to the skillet and stir-fry for 2-3 minutes, or until they start to soften.
5. In a small bowl, whisk together the soy sauce and a pinch of salt. Pour the mixture over the vegetables and eggs in the skillet.
6. Stir-fry everything together for another minute, then serve hot. Garnish with chopped green onions if desired.
Cooking Time: 10-12 minutes
Cloud Eggs with Herbs and Parmesan
Cloud eggs are a creative twist on traditional deviled eggs, featuring a creamy yolk mixture and a light-as-air texture. In this recipe, we add fresh herbs and Parmesan cheese for an extra burst of flavor.
Ingredients:
– 4 large eggs
– 1/2 cup grated Parmesan cheese
– 2 tablespoons chopped fresh parsley
– 1 tablespoon chopped fresh chives
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Bake the eggs for 25-30 minutes, or until the whites are set and the yolks are still slightly runny.
3. Remove from oven and let cool for 5 minutes.
4. Cut the eggs in half lengthwise and carefully scoop out the yolks.
5. In a bowl, mix yolks with Parmesan cheese, parsley, chives, salt, and pepper until smooth.
6. Spoon the yolk mixture into the egg white halves.
7. Serve immediately, garnished with additional herbs if desired.
Cooking Time: 30-35 minutes
Egg White Breakfast Burrito with Salsa
Start your day off right with this protein-packed breakfast burrito, featuring egg whites, salsa, and a sprinkle of cheese.
Ingredients:
– 4 large egg whites
– 1/2 cup shredded cheddar cheese
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 8-10 inch tortilla
– Salsa (homemade or store-bought)
– Salt and pepper to taste
Instructions:
1. In a bowl, whisk together egg whites and a pinch of salt until frothy.
2. Heat olive oil in a non-stick skillet over medium-high heat.
3. Add diced onion and cook for 1-2 minutes until translucent.
4. Pour in egg whites and cook until almost set, about 3-4 minutes.
5. Sprinkle shredded cheese on top of eggs and fold tortilla in half to enclose filling.
6. Cook for an additional minute, then serve with a spoonful of salsa.
Cooking Time: 10-12 minutes
Spicy Scrambled Eggs with Jalapeños
Elevate your breakfast game with this spicy twist on classic scrambled eggs! This recipe adds a kick of heat from jalapeños, perfect for those who like a little excitement in the morning.
Ingredients:
– 4 large eggs
– 1/2 cup diced jalapeños (seeds and membranes removed)
– 1 tablespoon butter
– Salt and pepper to taste
– Optional: chopped cilantro or chives for garnish
Instructions:
1. Crack the eggs into a bowl and whisk until well beaten.
2. Heat the butter in a large non-stick skillet over medium heat.
3. Add the diced jalapeños and cook for 1-2 minutes, until slightly softened.
4. Pour in the egg mixture and stir gently to distribute the peppers evenly.
5. Cook for 3-4 minutes, stirring occasionally, until the eggs are scrambled to your desired doneness.
6. Season with salt and pepper to taste.
Cooking Time: 7-8 minutes
Egg and Spinach Stuffed Portobello Mushrooms
Egg and Spinach Stuffed Portobello Mushrooms Recipe
This recipe combines the earthy flavor of portobello mushrooms with the richness of eggs and spinach, perfect for a satisfying vegetarian main course.
Ingredients:
– 4 large portobello mushrooms, stems removed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup fresh spinach leaves
– 2 large eggs
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon grated cheddar cheese (optional)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Add spinach to the skillet; cook until wilted, about 1 minute.
4. Crack eggs into a bowl and whisk together with salt and pepper.
5. Stuff each mushroom cap with the egg mixture, followed by the cooked spinach mixture.
6. Place mushrooms on a baking sheet lined with parchment paper and sprinkle with cheddar cheese (if using).
7. Bake for 20-25 minutes or until eggs are set.
Cooking Time: 20-25 minutes
Low-Calorie Egg and Cottage Cheese Pancakes
Start your day with a nutritious breakfast that’s both delicious and low-calorie! These egg and cottage cheese pancakes are a great way to get your protein fix while keeping calories in check.
Ingredients:
– 2 large eggs
– 1/2 cup cottage cheese
– 1 tablespoon honey or sugar substitute
– 1/4 teaspoon baking powder
– 1/4 teaspoon salt
– 1 tablespoon unsalted butter, melted
– Cooking spray or oil
Instructions:
1. In a bowl, whisk together eggs, cottage cheese, and honey or sugar substitute until smooth.
2. Add baking powder and salt; mix well.
3. Fold in the melted butter until fully incorporated.
4. Heat a non-stick skillet or griddle over medium heat. Spray with cooking spray or oil.
5. Drop batter by 1/4 cupfuls onto the skillet or griddle.
6. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
7. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 8-10 minutes
Summary
Discover 18 delicious low-calorie egg recipes for healthy eating! From fluffy omelettes to poached eggs, baked cups, and quiches, these innovative dishes showcase the versatility of eggs. Enjoy classic combinations like scrambled eggs with cherry tomatoes and basil, or try something new like cloud eggs with herbs and Parmesan. Whether you’re looking for a quick breakfast on-the-go or a satisfying dinner option, this collection has got you covered. With ingredients ranging from spinach and mushrooms to avocado and bok choy, these low-calorie egg recipes are sure to delight your taste buds while keeping your calorie count in check.