10 easy ways to use eggs

We include products that we think are useful to our readers. If you buy through links on this page, we may earn a small commission. PlateJoy, Inc. is owned and operated by Healthline Media. Here is our process.

Studies show that eggs are inexpensive sources of protein and other important nutrients. Amid rising food costs in the US, eggs can be a great option for many families. Here’s how to use them.

Eggs have been a staple in the human diet for thousands of years, and there are many good reasons why.

Compared to other types of animal protein, eggs are affordable, lean, and rich in healthy nutrients like vitamins, minerals, antioxidants, and nutritious fats (1).

One study found that eggs are extremely cost-effective sources of protein, more so than red meat, poultry, and seafood (two).

They are also some of the most cost-effective nutrient sources that many Americans lack, including choline, vitamin A, vitamin D, and vitamin E (two).

Some research has even found that people who eat eggs regularly as part of a well-balanced diet tend to have a higher intake of vitamins and minerals compared to those who don’t eat eggs (3).

Another benefit of eggs is that they are incredibly versatile. Sure, they’re often associated with breakfast, but there are plenty of delicious ways to enjoy eggs throughout the day.

Here are 10 of our favorite easy ways to use eggs.

A frittata is an Italian egg dish cooked slowly in a pan on the stovetop or in the oven.

It’s similar in flavor and texture to a quiche, but because it doesn’t have a crust, it’s usually much quicker to make.

Also, you can add vegetables, meats, herbs, cheeses or similar ingredients that you have on hand.

You can also make bite-sized frittatas using muffin tins that are super convenient and easy to take on the go, like these Frittata muffins with dried tomatoes, rosemary and goat cheese.

Stir-frying is a Chinese method of quickly sautéing cuts of meat and vegetables.

Not only is stir-frying often a one-pot meal, but because the ingredients are only cooked for a short period of time, the vegetables are able to retain more color and nutrients than when cooked longer.

An easy way to add extra protein to a stir fry is to include a couple of eggs in the dish.

Even if the recipe you’re following doesn’t call for eggs, you can still scramble a few on the side and then mix them into your final dish.

Or try this scrambled egg stir fry recipe that combines eggs with shrimp, ginger, and green onions.

Shakshuka is another one-pot meal of slow-cooked tomatoes with onions, chilies, herbs, and spices and finished with a handful of poached eggs directly into the tomato sauce.

A popular Greek dish, shakshuka is a hearty meal that can be served at any time of the day. It pairs wonderfully with a green salad and warm crusty bread.

Not only does the meal provide a serving of nutrient-rich lean protein from eggs, but the stewed tomatoes are also rich in lycopene, a carotenoid known for its antioxidant properties that support optimal health (4).

A simple salad makes a great light breakfast, lunch, or dinner, and because there are so many ways to spice it up using different vegetables, grains, and dressings, it’s easy to keep salads feeling fresh and new.

A salad to consider is boiled eggs. Even adding just one boiled egg to your salad provides an additional 6 grams of protein (5).

For lunch try this Avocado BLT Egg Salad, and if you’re curious what a breakfast salad would look like, try this Herb breakfast bowl with quinoa and boiled eggs.

Discover other breakfast salad ideas here.

Wrapping scrambled eggs in a fresh tortilla is a great way to take eggs with you when you’re in a rush.

Simply wrap your burrito in a paper towel or piece of aluminum foil and you’re ready to go out the door. You can also make a large batch of burritos ahead of time, freeze and reheat as needed.

For extra flavor, add some extra veggies, cheese, or your favorite sauce.

To up the nutritional value of your burrito, consider using a whole-wheat tortilla and limit processed meats like bacon and sausage. Instead, load up on your veggies with this Black Bean Egg Burrito.

For veggie lovers, quick stovetop hash can be enjoyed any time of year.

Winter, spring, summer or fall: there is never a shortage of fresh vegetables in season.

To top it off, crack an egg or two on top of the cooked vegetables, cover the pan, wait a couple of minutes until the eggs are done, then enjoy a meal packed with complex carbs, lean protein, and healthy fats. .

Oatmeal and eggs are quintessential breakfast foods, but your first thought probably isn’t to combine them.

But that is exactly what is done in many savory oatmeal recipes.

Instead of relying on sweeteners for flavor, savory oats typically incorporate ingredients like vegetables and herbs.

To add eggs to savory oatmeal, simply place an egg prepared your favorite way on top. Or you can even mix a raw egg right into your oatmeal as it cooks. Wait until it settles and you can no longer see any runny egg white or yolk.

More good news: oats are also considered a good, low-cost source of protein (6).

At Walmart, for example, a 32-ounce container of whole grain oats (about 30 1/2-cup servings) costs just under $4, with each serving offering 5 grams of protein (7).

If you want to cook a large batch of eggs for a couple of meals or days, consider egg salad.

Egg salad is made with hard-boiled eggs and can be served in a sandwich, on top of vegetables, with crackers, or even on its own.

Traditionally, egg salad is made with mayonnaise, but for a lower-calorie but still creamy and delicious version, try a mayo-free egg salad that uses yogurt, avocado, or hummus instead.

Avocado Baked Eggs are becoming more and more popular on brunch menus, but they’re also a doddle to make at home.

To bake your eggs in an avocado at home:

  1. Preheat the oven to 425 °F (220 °C).
  2. Cut 1 avocado in half and remove the pit.
  3. Crack open 2 eggs in a bowl, being careful not to break the yolks.
  4. Arrange avocado slices (flesh side up) on a flat baking sheet.
  5. Slowly pour 1 raw egg into each of the avocado halves.
  6. Sprinkle a pinch of salt and pepper over each avocado half.
  7. Bake the avocados for about 15 minutes or until the eggs are completely set.

You can liven up this dish with fresh herbs, a sprinkle of cheese, green onions, roasted tomatoes, and more.

Pasta carbonara is another Italian classic. It is prepared by slowly mixing raw eggs with cooked pasta to create a rich and creamy sauce.

Traditional versions of carbonara also tend to include cured meats and a generous amount of grated cheese.

But you can Lighten up pasta carbonara by using a whole-wheat pasta or by leaving out the cured meat and replacing it with a high-fiber vegetable like spinach or kale.

Eggs are nutritious, delicious, easily accessible, and generally more affordable than other animal proteins.

There are plenty of easy ways to incorporate eggs into your daily diet.

The next time you have a dozen eggs on hand, try some of the easy ideas listed here to discover your new favorite way to use eggs.

Add a Comment

Your email address will not be published.