Crack open that tiny shell and you’ll find a host of benefits. Eggs are versatile, cost-friendly, and crammed with nutrients you need. “[They’re] an excellent source of protein, and many people don't realize it's the egg yolk that supplies the vitamins and minerals,” says Diane Welland, Washington, D.C.-based RD. “Eggs are one of the few foods that provide vitamin D and choline, two important nutrients for good health.” Choline is a key nutrient for the nervous system, and some athletes have found that it improves their endurance, says Deborah Enos, Seattle, Wash.-based certified nutritionist.
Even for those at cardiovascular risk, eating eggs is heart-healthy. Consuming 1-3 eggs daily has been shown to improve HDL (good) cholesterol levels, and helped participants in one study eat fewer calories after breakfast compared to those having cereal or skipping meals.
Ready to enjoy eggs outside sunny side up? Enjoy them in fresh, healthy ways with our favorite web recipes.
Breakfast & Brunch
Thanks to clever layering, this skillet frittata sports a crispy mushroom crust.
Brie and Strawberry Omelette
Eggs have a sweet side—and berries bring it out.
Spicy Skillet Eggs (“Shakshouka”)
You may know this North African dish best as “Eggs in Purgatory.”
Green Eggs & Ham
Add pesto to eggs for a treat kids and wistful adults can dig.
Call it Eggs Atlantic, Royale, or Montreal: It’s eggs Benny with nutritional punch.
Dippy Eggs & Soldiers
Dunk toast sticks into soft-boiled eggs for an easy morning meal.
Lunch & Dinner
Niçoise in a Sandwich
Sandwich your salad for filling lunch. Boiled eggs and green beans have never looked so tasty.
Sweet Potato & Quinoa Salad
Eggs, warm grains, and root veggies make for a satisfying trio.
Shredded Egg Salad
Use your grater for new-school egg salad.
6-Ingredient Soup (“Avgolemono”)
Lemon and eggs marry surprisingly well in this Greek soup.
Fried Rice with Salmon
Mix rice, eggs, and fish for a protein-packed entrée (and great leftovers).
Enchiladas and Eggs
Try this one-skillet meal for healthy Mexican-style food.
Eggs on Pita Pizza
Lean protein + pizza: Can you really go wrong?
Snacks & Appetizers
Avocado Deviled Eggs
Hold (most of) the mayo. Here’s a healthier twist on deviled eggs.
Baked Scotch Eggs
An indulgent English recipe gets a lighter, Mediterranean remake.