You know what a pet peeve of mine is? When you google healthy egg recipes, but the author decides to tell you a story first about the farm they grew up on in Montana where they got the eggs. I promise not to do that to you today.
Let’s just get to the healthy egg recipes.
Egg and turkey stuffed peppers
Servings and prep time:
- Serves: 4
- Prep time: 5 minutes
- Cook time: 20 minutes
Nutrition per serving:
- 330 calories
- 12g of fat
- 11g of carbs
- 43g of protein
What you need:
- 4 eggs
- 4 egg whites
- 2 tbsp. almond milk
- 1 tsp. coconut oil
- 1 small onion, chopped
- 1 lb lean ground turkey
- 2 tsp. oregano
- 1 tsp. cumin
- 2 cups spinach, chopped
- 4 red medium bell peppers
- 50g of cheese (dairy or plant-based)
- parsley, chopped to serve
What you need to do:
Heat oven to 400F (200C).
Beat the eggs, egg whites and milk, then set aside.
Heat the coconut oil in a pan over medium heat. Add the onion and cook for 3 mins until softened and browned.
Add in the turkey, oregano and cumin, season with salt and pepper. Cook until meat is cooked through, about 5 mins. Then add the spinach, and mix until it wilts about 2 mins.
Increase the heat and add in the eggs. Pull the eggs across the skillet with a spatula. Repeat for about 3 mins until eggs are cooked. Then set aside.
Cut the peppers horizontally and remove the seeds, then stuff with the scrambled eggs and turkey.
Place the peppers in a baking dish and sprinkle them with grated cheese.
Bake in the oven for 15 mins, until cheese, has melted and the edges have browned.
To serve, sprinkle with chopped parsley.
Spinach Shakshuka
Servings and prep time:
- Serves: 2
- Prep time: 10 minutes
- Cook time: 15 minutes
Nutrition per serving:
- 321 calories
- 22g of fat
- 19g of carbs
- 24g of protein
What you need:
- 1 tbsp. coconut oil
- 1 large onion, chopped
- 2 garlic cloves, crushed
4 cups (300g) mushrooms, sliced - 2 cups (450g) leaf spinach
- 4 eggs
- handful parsley, chopped
What you need to do:
Heat the oil in a large pan over medium heat. Add the onion and garlic and cook for 2-3 minutes until soft. Next, add the mushrooms and cook for another 3-4 minutes. Season with salt & pepper.
Now start adding the spinach to the pan, you will likely have to do this in batches. Cover the pan with a lid and let it wilt, repeat this step until all the spinach is in the pan. Stir well and taste for seasoning.
Make 4 indentations (‘wells’) in the spinach and break an egg in each. Cook for 5-6 mins covered with a lid until egg whites are set.
Dress in fresh parsley and serve.
Eggs fried on tomatoes with tuna
Servings and prep time:
- Serves: 1
- Prep time: 5 minutes
- Cook time: 5 minutes
Nutrition per serving:
- 307 calories
- 15g of fat
- 8g of carbs
- 32g of protein
What you need:
- 1 large tomato
- 1 tsp. coconut oil
- 2 eggs
- 3 oz. (80g) tuna in brine
- a pinch of oregano
- a pinch of chili flakes
- parsley, chopped, to serve
What you need to do:
Peel the tomato and chop into cubes. Heat the oil in a small frying pan, add the chopped tomato and fry over a high heat for about 3 minutes.
Create 2 gaps in the tomato and break the eggs into them. Season with salt and pepper.
Arrange pieces of Tuna on top. Then sprinkle with dried oregano and optionally chili flakes.
Fry for a further 3 minutes or until the egg whites are cooked. Serve with fresh parsley.
Tips:
- Replace tuna with feta or Gorgonzola cheese
- For an extra carbohydrate boost serve with toasted bread or a piece of fruit
Want to know how to use these healthy egg recipes as part of a healthy diet?
I’ve created some free diet set up guides to help you understand what matters most when it comes to weight management and eating healthy. Check those out at the links below.
- Simple diet and lifestyle setup for sustainable weight loss
- Getting started diet guide: Improving your nutrition
- Weekly meal planning cheat sheet
And there you have it. Let me know how these healthy egg recipes go for you. If you know someone that could benefit from them, feel free to share.
Justin
PS: Recipes are not my forte. If you’re looking for some great recipes check out Skinny Taste,
Did you enjoy these recipes?
They’re apart of my high protein recipe pack that I share with my coaching clients. To learn more about creating simple, healthy, and delicious meals that help with weight loss – click the link below to learn more about coaching.
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