Eggs have gotten a bad rap. It’s true they’re high in cholesterol, but everyone responds to cholesterol differently. Eggs don’t raise cholesterol for about 70 percent of us, say scientists at the Keck School of Medicine at the University of Southern California. In fact, studies have found that eating eggs can raise your good cholesterol—HDL—which helps remove the bad version from your blood stream. If your doctor says you’re okay to eat eggs, you can take advantage of the high-quality protein, heart-healthy unsaturated fats, and vital nutrients these egg recipes deliver.
Here are 11 delicious egg recipes for your day:
It can be pretty tough to get your recommended number of servings of veggies a day unless you have some for breakfast. Here’s a wonderful, savory treat that pits a new spin on plain old avocado toast: Just add some asparagus! One of our favorite egg recipes, this delicious dish for two combines mashed avocado, grilled asparagus spears and poached eggs, sitting on toasted whole wheat sourdough bread.
Counts as: 1 SmartCarb, 1 PowerFuel, 1 Vegetable and 1 Extra.
These extra fluffy baked eggs became an internet sensation because they taste out of this world. To make one of our favorite egg recipes, You simply whip up egg whites until they’re foamy (the way you would make meringue), spoon onto a parchment-lined baking sheet, scoop out the center and drop the egg yolk in. Bake at 450 degrees F for six to eight minutes and you have a high-protein breakfast like you’ve never tasted before.
Counts as: 1 PowerFuel
If you crave savory in the AM, this will be your go-to egg recipe. A Tablespoon of pesto and sundried tomatoes, plus fresh roasted cherry tomatoes, make this an egg white omelet to die for! But because it’s made of egg whites, it’s healthier for you than a whole egg omelet.
Counts as: 1 PowerFuel, 2 Extras and ½ Vegetable.
This super-easy omelet really delivers on the flavor. It also delivers on the healthy too. Black beans and egg whites add to the high-quality protein this breakfast treat delivers. Avocado supplies healthy monounsaturated fat. And sweet potatoes are a powerhouse of vitamins, including vitamin A, as well as cancer-fighting chemicals such as lycopene and other carotenoids.
Counts as: 1 PowerFuel, 1 SmartCarb and 2 extras on the Nutrisystem Plan >
Who says you can’t have this staple of summer picnics for breakfast? They’re usually made with mayo but fat-free Greek yogurt trims the original recipe down. Just mix it with hardboiled egg yolks and Dijon mustard.
Counts as: 1 PowerFuel
If you have an on-the-go life (who doesn’t?), it’s feels like a luxury to have a delicious homemade breakfast that’s diet-friendly and health all ready to pop in the microwave. You’ll need a muffin pan and a little weekend prep time to get these veggie-stuffed egg “muffins” ready for the week. Broccoli, red peppers, onions and low-fat cheese added to eggs and baked a muffin tin are ready for eating right out of the oven. Store your leftovers in an airtight container and have them all week.
Counts as: 1 PowerFuel
This is not your mother’s breakfast bake. The quinoa adds a high-protein nutty flavor and fat-free cottage cheese holds the whole thing together. And by whole thing we mean a savory combo of mushrooms, spinach, onion, sun-dried tomatoes and spices included crush red pepper. That’ll wake you up.
Counts as: 1 PowerFuel, 1 SmartCarb and 1 Vegetable
This bake-ahead recipe combines red pepper, onion, green pepper, mushrooms, spinach and garlic with four whole eggs and four egg whites. Made in a muffin pan, these omelet muffins can be stored in an airtight container for up to a week. There’s that week’s breakfasts taken care of.
Counts as: 1 PowerFuel and 1 Vegetable
You can turn an ordinary weekday breakfast into a fancy brunch with this frittata. Never heard of a frittata? Think of it as a crustless quiche. It’s made with egg whites, cottage cheese, reduced fat mozzarella, roasted red peppers, fresh basil and whatever veggie you’d like to toss in.
Counts as: 2 PowerFuels
Skip the mayo in your next egg salad sandwich. Instead, use this substitute of avocado, prepared yellow mustard and paprika to pull the egg salad together. Add some chopped red onion for even more flavor. This sandwich is served on whole wheat sandwich rounds or pita with lettuce and tomato.
Counts as: 1 SmartCarb, 1 PowerFuel and 1 Extra
Use your Nutrisystem Loaded Potatoes to make the savory crust of this quiche which contains egg whites, fresh broccoli florets, green onions and low-fat cheddar cheese.
Counts as: ½ SmartCarb, 1 ½ PowerFuels and ½ a vegetable