Losing weight can be a challenge, but incorporating protein-rich eggs into your diet can help. Not only are eggs a great source of lean protein, but they’re also versatile and can be prepared in many different ways to suit your taste. When it comes to cooking eggs, most people think of the classic omelette or scrambled eggs. However, there are many more delicious and nutritious options to try.
In this article, we’ll explore 17 low-calorie egg recipes that are perfect for weight loss. From breakfast dishes like fluffy egg white omelettes with spinach and mushrooms, to soups and stir-fries like egg drop soup with bok choy and spicy shakshuka with crushed tomatoes and egg whites, there’s something for everyone.
In the following pages, we’ll dive into each of these recipes and provide you with the ingredients, instructions, and nutritional information you need to get started. Whether you’re a busy professional or an athlete looking for a healthy meal option, these low-calorie egg recipes are sure to satisfy your cravings and support your weight loss goals.
Fluffy Egg White Omelette with Spinach and Mushrooms
This recipe yields a light and refreshing omelette packed with nutrients from spinach and earthy flavor from mushrooms. Perfect for breakfast, brunch, or even a quick snack.
Ingredients:
– 4 large egg whites
– 1/2 cup fresh spinach leaves
– 1/2 cup sliced mushrooms (such as cremini or shiitake)
– Salt and pepper to taste
– 1 tablespoon butter or non-stick cooking spray
Instructions:
1. In a medium bowl, whisk together egg whites until frothy.
2. Heat a small non-stick skillet over medium heat. Add butter or non-stick cooking spray.
3. Pour in the egg mixture and cook for about 2-3 minutes, until the edges start to set.
4. Add spinach leaves and mushrooms to one half of the omelette. Sprinkle with salt and pepper to taste.
5. Use a spatula to gently fold the other half of the omelette over the filling.
6. Cook for an additional 1-2 minutes, until the eggs are almost set.
7. Slide the omelette out of the skillet onto a plate.
Cooking Time: About 8-10 minutes
Scrambled Egg Whites with Cherry Tomatoes and Basil
A light and refreshing breakfast or snack option that’s perfect for warm weather. This recipe combines the protein-packed power of egg whites with sweet and tangy cherry tomatoes and fragrant basil.
Ingredients:
– 2 large egg whites
– 1/2 cup cherry tomatoes, halved
– 1 tablespoon fresh basil leaves, chopped
– Salt and pepper to taste
Instructions:
1. In a medium bowl, whisk together the egg whites until frothy.
2. Heat a non-stick skillet over medium heat. Pour in the egg whites and cook for 3-4 minutes, stirring occasionally, until they’re almost set.
3. Add the cherry tomatoes and basil to the skillet. Cook for an additional minute, stirring constantly, until the eggs are fully cooked and the tomatoes are slightly softened.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 6-7 minutes
Poached Eggs over Avocado Toast
Start your day with a nutritious and delicious breakfast featuring creamy avocado toast topped with perfectly poached eggs.
Ingredients:
– 2 ripe avocados, mashed
– 4 slices of whole grain bread
– Salt and pepper to taste
– 2 tablespoons of lemon juice
– 1 tablespoon of olive oil
– 4 large eggs
Instructions:
1. Toast the bread until lightly browned.
2. Spread mashed avocado on top of the toast.
3. Bring a pot of water to a simmer and add a splash of vinegar. Crack an egg into the water and cook for 3-4 minutes or until the whites are set.
4. Remove the egg with a slotted spoon and drain off excess water.
5. Drizzle lemon juice and olive oil over the avocado toast.
6. Place the poached egg on top of the toast and season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Low-Calorie Egg Drop Soup with Bok Choy
Egg drop soup gets a nutritious boost with the addition of bok choy, making this recipe a perfect comfort food for any time of year. This low-calorie version is ideal for those looking to enjoy a flavorful and healthy bowl.
Ingredients:
– 2 large eggs
– 4 cups chicken broth (low-sodium)
– 1 bunch bok choy, chopped
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper, to taste
– 1 tablespoon olive oil
Instructions:
1. In a large pot, bring the chicken broth to a simmer.
2. Add the chopped bok choy, onion, and garlic. Cook until the vegetables are tender (about 5 minutes).
3. Crack in the eggs and stir gently to create thin, egg-drop-like strands.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with additional chopped green onions if desired.
Cooking Time: 15-20 minutes
Egg and Veggie Stuffed Bell Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the richness of eggs with the sweetness of bell peppers. Perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 4 large bell peppers, any color
– 6 eggs
– 1/2 cup cooked rice
– 1 cup mixed veggies (e.g., chopped carrots, zucchini, and bell pepper)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: shredded cheese for serving
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, whisk eggs and add cooked rice, mixed veggies, and a pinch of salt and pepper.
4. Stuff each bell pepper with the egg mixture, dividing it evenly among the four peppers.
5. Drizzle the tops with olive oil and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and continue baking for an additional 15-20 minutes or until eggs are set.
Cooking Time: 45-50 minutes
Serve: With shredded cheese on top, if desired.
Spicy Shakshuka with Crushed Tomatoes and Egg Whites
Add a twist to this North African classic by using crushed tomatoes and egg whites for a creamy, spicy, and protein-packed breakfast or brunch. This recipe is quick, easy, and adaptable to your desired level of heat.
Ingredients:
– 1 large onion, diced
– 2-3 dried red pepper flakes (or more to taste)
– 1 can crushed tomatoes (14 oz)
– 4-6 egg whites
– Salt and black pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. Heat a large cast-iron skillet over medium-high heat.
2. Add the diced onion and cook until translucent, about 5 minutes.
3. Add the red pepper flakes and cook for an additional minute.
4. Pour in the crushed tomatoes and stir to combine. Bring to a simmer.
5. Create 4-6 wells in the tomato mixture using the back of a spoon.
6. Crack an egg white into each well.
7. Season with salt and black pepper to taste.
8. Cook for an additional 10-12 minutes or until the whites are set.
9. Garnish with chopped cilantro, if desired.
Cooking Time: 20-22 minutes
Lightened-Up Egg Salad with Greek Yogurt
Elevate your classic egg salad game by substituting mayonnaise with Greek yogurt, resulting in a tangier and healthier twist. This recipe is perfect for a quick lunch or as a snack.
Ingredients:
– 4 large eggs, hard-boiled and cooled
– 1/2 cup Greek yogurt
– 1 tablespoon Dijon mustard
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
– 1 tablespoon chopped red onion (optional)
Instructions:
1. Cut the eggs into small pieces and place them in a medium bowl.
2. In a separate bowl, whisk together the Greek yogurt, Dijon mustard, salt, and pepper until smooth.
3. Add the yogurt mixture to the egg pieces and stir until well combined.
4. Stir in the chopped fresh dill and red onion (if using).
5. Taste and adjust seasoning as needed.
6. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None
Servings: 1-2
Baked Egg Cups with Zucchini and Feta
These individual egg cups are packed with flavor and nutrients, thanks to the addition of sautéed zucchini and crumbled feta cheese. Perfect for a quick breakfast or brunch on-the-go.
Ingredients:
– 6 large eggs
– 1 medium zucchini, finely chopped
– 1/4 cup crumbled feta cheese
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs and a pinch of salt.
3. In a separate pan, sauté chopped zucchini in olive oil until tender. Let cool.
4. Grease six 1/2-cup muffin tin cups with cooking spray.
5. Divide egg mixture among the muffin cups, leaving a small border at the top.
6. Top each cup with a spoonful of cooled zucchini and crumbled feta cheese.
7. Bake for 18-20 minutes or until eggs are set and lightly golden.
Cooking Time: 18-20 minutes
Soft-Boiled Eggs with Asparagus Spears
A classic breakfast combination that’s both elegant and delicious, this recipe is perfect for a special occasion or a quick weekday meal. With just a few ingredients and simple steps, you can create a dish that will impress your family and friends.
Ingredients:
– 4 large eggs
– 1 pound fresh asparagus spears, trimmed
– Salt, to taste
– Water
Instructions:
1. Fill a medium saucepan with enough water to cover the eggs by about an inch.
2. Bring the water to a boil, then reduce the heat to a simmer.
3. Gently place the eggs into the water and cook for 6-7 minutes.
4. While the eggs are cooking, prepare the asparagus spears by placing them in a separate pot of boiling salted water.
5. Cook the asparagus for 4-5 minutes, or until tender but still crisp.
6. Remove the eggs from the water with a slotted spoon and run under cold water to stop cooking.
7. Serve the soft-boiled eggs with the cooked asparagus spears.
Cooking Time:
– Soft-boiled eggs: 6-7 minutes
– Asparagus: 4-5 minutes
Southwestern Egg White Scramble with Black Beans
A protein-packed breakfast twist that combines the flavors of the Southwest with the nutritional benefits of egg whites and black beans. Perfect for a quick morning meal or post-workout snack.
Ingredients:
– 4 large egg whites
– 1/2 cup cooked black beans, warmed
– 1 small red bell pepper, diced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: shredded cheese, chopped cilantro, or sliced avocado for topping
Instructions:
1. In a medium non-stick skillet, heat the olive oil over medium-high heat.
2. Add the diced red bell pepper and cook until tender, about 3-4 minutes.
3. Pour in the egg whites and scramble until almost set, breaking up any large curds with a spatula.
4. Stir in the cooked black beans, cumin, salt, and pepper.
5. Continue cooking for another minute, until the eggs are fully cooked.
6. Serve hot, garnished with desired toppings.
Cooking Time: 10-12 minutes
Egg and Kale Breakfast Wrap
Start your day with a nutritious and flavorful breakfast wrap packed with scrambled eggs, crisp kale, and gooey cheese.
Ingredients:
– 2 large eggs
– 1 cup chopped kale
– 1/4 cup shredded cheddar cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. In a medium bowl, whisk together eggs and season with salt and pepper.
2. Heat the olive oil in a non-stick skillet over medium heat. Pour in the eggs and scramble until cooked through (about 3-4 minutes).
3. Add the chopped kale to the skillet and cook until wilted (about 1 minute).
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
5. Assemble the wrap by placing the scrambled eggs, kale mixture, and shredded cheese in the center of the tortilla.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up the wrap to complete.
Cooking Time: 10-12 minutes
Enjoy your delicious Egg and Kale Breakfast Wrap!
Cloud Eggs with Garlic and Parmesan
Elevate your breakfast game with this creamy, savory, and utterly Instagram-worthy recipe. By incorporating garlic and Parmesan into the classic cloud eggs, you’ll be treating yourself to a culinary experience that’s sure to impress.
Ingredients:
– 4 large egg whites
– 1/2 cup grated Parmesan cheese
– 3 cloves of garlic, minced
– Salt and pepper, to taste
– Fresh parsley or chives, for garnish (optional)
Instructions:
1. Preheat your oven to 375°F (190°C).
2. In a bowl, whip the egg whites until stiff peaks form.
3. Mix in the grated Parmesan cheese and minced garlic until well combined.
4. Season with salt and pepper to taste.
5. Spoon the mixture onto a baking sheet lined with parchment paper.
6. Bake for 12-15 minutes or until the tops are golden brown.
7. Garnish with fresh parsley or chives, if desired.
Cooking Time: 12-15 minutes
Egg White Frittata with Broccoli and Bell Peppers
Egg White Frittata with Broccoli and Bell Peppers: A Protein-Packed Breakfast or Brunch Option
This frittata is a great way to get your daily dose of protein, fiber, and vitamins from eggs, broccoli, and bell peppers. It’s also a versatile dish that can be served for breakfast, lunch, or dinner.
Ingredients:
– 4 large egg whites
– 1 cup broccoli florets
– 1 cup sliced bell peppers (any color)
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/2 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, whisk together egg whites and a pinch of salt until frothy.
3. Heat the olive oil in a non-stick skillet over medium-high heat. Add broccoli and bell peppers; cook for 3-4 minutes or until tender.
4. Pour the egg mixture over the vegetables in the skillet.
5. Cook for 2-3 minutes, then transfer to the oven and bake for 15-20 minutes or until the eggs are set.
6. Remove from the oven and sprinkle with cheese (if using). Let it cool slightly before slicing and serving.
Cooking Time: 25-30 minutes
Creamy Low-Calorie Scrambled Eggs with Chives
Start your day off right with a protein-packed breakfast that’s both flavorful and nutritious! This Creamy Low-Calorie Scrambled Eggs with Chives recipe is a delicious way to get your morning started without breaking the calorie bank.
Ingredients:
– 4 large eggs
– 1 tablespoon reduced-fat cream cheese, softened
– 2 tablespoons unsalted butter, melted
– 1/4 cup chopped fresh chives
– Salt and pepper to taste
Instructions:
1. In a medium bowl, whisk together eggs and a pinch of salt until well combined.
2. Add the softened cream cheese and whisk until smooth.
3. Heat the melted butter in a non-stick skillet over medium heat.
4. Pour in the egg mixture and cook for 2-3 minutes, stirring occasionally, until the eggs start to set.
5. Sprinkle chives on top of the eggs and continue cooking for another minute, or until the eggs are cooked through and fluffy.
6. Serve immediately.
Cooking Time: 10-12 minutes
Poached Eggs on Sweet Potato Hash
This recipe combines the richness of poached eggs with the comforting warmth of sweet potato hash, making for a satisfying breakfast or brunch. The sweetness of the sweet potatoes pairs perfectly with the savory flavor of the eggs.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 4 eggs
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper and arrange the sweet potato dice in a single layer.
3. Drizzle with olive oil and season with salt and pepper.
4. Roast for 20-25 minutes, or until the sweet potatoes are tender and lightly caramelized.
5. While the sweet potatoes roast, bring a pot of water to a simmer and poach the eggs for 3-4 minutes, or until cooked to your desired doneness.
6. To assemble, place the roasted sweet potato hash on a plate and top with a poached egg. Garnish with chopped parsley if desired.
Cooking Time: 25-30 minutes
Egg and Quinoa Breakfast Bowl
Start your day with a nutritious and filling breakfast bowl packed with protein, fiber, and flavor. This recipe combines the creaminess of scrambled eggs with the nutty goodness of quinoa and a sprinkle of freshness from herbs.
Ingredients:
– 1 cup cooked quinoa
– 2 large eggs
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley or cilantro (optional)
– 1 tablespoon lemon juice (optional)
Instructions:
1. In a medium bowl, whisk together the eggs and a pinch of salt until well combined.
2. Heat the olive oil in a non-stick skillet over medium heat. Pour in the egg mixture and scramble until cooked through, about 3-4 minutes.
3. Fluff the cooked quinoa with a fork and divide it between two bowls.
4. Top the quinoa with the scrambled eggs, chopped herbs (if using), and a squeeze of lemon juice (if using).
5. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Tomato and Egg Stir-Fry with Light Soy Sauce
A simple and flavorful stir-fry that combines the richness of eggs and tomatoes with the savory taste of light soy sauce. Perfect for a quick and easy breakfast, lunch, or dinner.
Ingredients:
– 2 large eggs
– 1 medium-sized tomato, diced
– 1 tablespoon vegetable oil
– 2 cloves garlic, minced
– 1 teaspoon grated ginger
– 1 tablespoon light soy sauce
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Heat the vegetable oil in a non-stick pan or wok over medium heat.
2. Add the minced garlic and grated ginger and stir-fry for 30 seconds until fragrant.
3. Push the garlic-ginger mixture to one side of the pan. Crack in the eggs and scramble them until cooked through, breaking them up into small pieces as they cook.
4. Add the diced tomato to the pan and stir-fry for 2-3 minutes until they start to soften.
5. Add the light soy sauce and stir-fry everything together for another minute.
6. Season with salt and pepper to taste. Garnish with chopped scallions if desired.
Cooking Time: 8-10 minutes
Summary
Get cracking on weight loss with these 17 deliciously low-calorie egg recipes! From fluffy omelettes to hearty breakfast bowls, this collection has got you covered. Enjoy protein-packed scrambles with spinach and mushrooms, or try your hand at poached eggs over avocado toast. For a comforting soup, opt for the low-calorie egg drop soup with bok choy. With options ranging from stuffed bell peppers to shakshuka, there’s something for every taste bud. Say goodbye to diet boredom and hello to a slimmer you!
Leave a Reply