How to Use Eggs in Every Meal: 10 Brilliant Ideas



How to Use Eggs in Every Meal: 10 Brilliant Ideas

There is evidence from studies that eggs are a cheap source of protein and other essential nutrients. amid an increase in grocery prices nationwide in the U. S. For many families, eggs might be a great option.

Use them as follows.

Share on There are numerous reasons why eggs have been a mainstay of the human diet for thousands of years.

When compared to other sources of animal protein, eggs are less expensive, leaner, and packed with beneficial vitamins, minerals, antioxidants, and healthy fats.

In comparison to red meat, poultry, and seafood, eggs are more affordable protein sources, according to one study.

Additionally, they are some of the most affordable sources of nutrients like choline, vitamin A, vitamin D, and vitamin E that many Americans lack.

Some studies have even found that those who regularly eat eggs as part of a healthy diet tend to have higher intakes of vitamins and minerals than those who don't.

The versatility of eggs is another advantage. Even though eggs are frequently associated with breakfast, there are many delicious ways to eat them all day long.


Here are 10 of Our Favorite Simple Uses for Eggs

How to Use Eggs in Every Meal: 10 Brilliant Ideas

1. In a frittata

An Italian egg dish called a frittata is slowly cooked in a skillet on the stovetop or in the oven.

Although it has a texture and flavor similar to quiche, it can usually be made more quickly because it lacks a crust. 

Additionally, you can add any vegetables, meats, herbs, cheeses, or other comparable ingredients that you have on hand.  These sun-dried tomatoes, goat cheese, and rosemary frittata muffins are a great example of the kind of bite-sized frittatas you can make using muffin tins that are very portable and convenient.


2. Scrambled in Stir-Fry

Chinese cooks use the stir-frying technique to quickly sauté meat and vegetable cuts.

Not only is stir-fry frequently a one-pot meal, but because the ingredients are only cooked for a brief period of time, the vegetables may retain more color and nutrients than they would if they were cooked for a longer period of time.

Adding a few eggs to a stir-fry is a simple way to increase the amount of protein 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 mix them into your finished dish. Or, try this recipe for scrambled eggs in a ginger, shrimp, and green onion stir-fry.


3. Poached in shakshuka

Another one-pot dish is shakshuka, which consists of tomatoes simmered with onions, chilies, herbs, and spices before being topped with a few eggs poached right in the tomato sauce.

Shakshuka is a well-known Greek dish that is a filling meal that can be eaten at any time of the day. With hot, crusty bread and a green salad, it tastes fantastic.

In addition to the meal's serving of nutrient-dense lean protein from the eggs, stewed tomatoes are also a good source of lycopene, a carotenoid with antioxidant properties that promote good health.


4. Boiled on Top of a Salad

It's simple to keep salads feeling new and fresh because there are so many ways to spice them up using various greens, grains, and toppings. A simple salad makes a great light breakfast, lunch, or dinner.

Boiling eggs are one option for a salad topping. For an additional 6 grams of protein, just one boiled egg can be added to your salad.

Try this BLT egg salad with avocado for lunch, and if you're curious what a breakfast salad might look like, try this herbed breakfast bowl with quinoa and boiled eggs.


5. Bundled Up in a Burrito

When you're in a hurry, taking scrambled eggs with you is easy by wrapping them in a warm tortilla.

You just need to wrap your burrito in some aluminum foil or paper towel before leaving the house. Burritos can also be prepared in bulk, frozen, and then reheated as required.

Add more cheese, vegetables, or your favorite salsa for flavor.

Consider using a whole-grain tortilla and limiting processed meats like bacon and sausage to boost the nutritional value of your burrito. Instead, eat a lot of vegetables by consuming this black bean egg burrito.


6. In a Veggie Hash

Vegetable lovers can indulge in a quick hash on the stovetop throughout the year. Fresh vegetables are always in season, whether it's winter, spring, summer, or fall.

To finish it off, crack one or two eggs on top of your cooked vegetables, cover the pan, and let the eggs sit for a few minutes until they are set. Then, eat this meal that is rich in complex carbohydrates, lean protein, and healthy fats.


7. Added to Savory Oatmeal

Even though eggs and oatmeal are both traditional breakfast foods, pairing the two probably wouldn't cross your mind. But many savory oatmeal recipes do just that. Savory oatmeal typically includes ingredients like vegetables and herbs rather than relying on sweeteners for flavor.

Savory oatmeal can be enhanced with eggs simply by adding an egg cooked in your preferred manner directly on top. Alternatively, you could cook your oatmeal while stirring a raw egg into it. Hold off until the egg is fully set and the yolk or white is no longer visible.

Oats are also regarded as a good source of affordable protein, which is more good news.

For instance, at Walmart, a 32-ounce container of whole grain oats (about 30 1/2-cup servings) costs just under $4 USD, and each serving has 5 grams of protein.


8. Mixed into Egg Salad

Egg salad is a good option if you want to prepare a large amount of eggs to spread out over a few meals or days. Boiling eggs are used to make egg salad, which can be eaten plain or on a sandwich or over salad greens or with crackers. Although mayonnaise is typically used to make egg salad, you can substitute yogurt, avocado, or hummus for it to make a version that is lower in calories while still being creamy and delicious.


9. Baked in an avocado

Although baked eggs in avocados are increasingly common on brunch menus, they are also very simple to make at home.

Using an avocado, bake eggs at home as follows:

Set the oven to 425 °F (220 °C).

Remove the pit from 1 avocado by cutting it in half.

Be careful not to break the yolks as you crack open 2 eggs in a bowl.

Place the avocado slices on a flat baking pan with the flesh side up.

One raw egg should be slowly poured into each avocado half.

Over each avocado half, add a dash of salt and pepper.

The eggs should be completely set after baking the avocados for about 15 minutes.

This dish can be made more interesting by adding fresh herbs, cheese, green onions, roasted tomatoes, and other ingredients.


10. In a light Carbonara

Another Italian classic is pasta carbonara. To make the sauce, which is rich and creamy, cooked pasta is slowly incorporated with raw eggs. Along with grated cheese in liberal amounts, traditional carbonara dishes frequently include cured meats. However, you can lighten up pasta carbonara by using whole grain pasta or by omitting the cured meat and substituting spinach or kale, two vegetables high in fiber.


Final Thought

In comparison to other animal proteins, eggs are generally more nutrient-dense, palatable, and more affordable. There are numerous easy ways to include eggs in your diet on a daily basis.

The next time you have a dozen eggs on hand, try out a few of the simple suggestions listed here to find your new favorite egg-using recipe.

Post a Comment