Eggs for Every Meal: Delicious Low-Calorie Recipes You Must Try

As a nutrition coach with over 7 years of experience helping clients improve their health through better diet and lifestyle habits, I’m a huge proponent of eggs. Not only are eggs an affordable, versatile, and easy-to-cook ingredient, but they also offer a powerhouse of nutrition.

With 6 grams of protein and good amounts of vitamins and minerals like selenium and choline, eggs support satiety, muscle growth, and overall health. And at just 70-80 calories each, eggs are the ultimate low-calorie superfood.

Over my career, I’ve discovered countless ways to cook eggs that keep them low in calories while pumping up flavor. From hearty egg muffin cups to zoodles frittatas and creamy egg drop soup, these protein-packed recipes will satisfy your tastebuds without the extra calories.

As a bonus, all of these recipes use simple preparation methods and easy-to-find ingredients, so you can enjoy eggs for breakfast, lunch, dinner, and everything in between. Keep reading for 7 of my favorite low-calorie egg recipes that I regularly cook for myself and my health coaching clients.

Vegetable Egg Muffin Cups

These savory baked egg muffins are my go-to weekend breakfast. Thanks to the addition of sautéed vegetables like spinach, tomato, and onion, each muffin cup packs a hearty serving of produce, making this a balanced meal.

To keep calories low, I use just 1 egg per muffin cup along with some part-skim mozzarella cheese. At just 110 calories per muffin, you can enjoy 2 or even 3 of these satisfying handheld treats. I love customizing these by switching up the veggies depending on what’s in my fridge.

Ingredients: Eggs, spinach, diced tomatoes, diced onion, part-skim mozzarella cheese, salt, pepper

Instructions:

1. Sauté spinach, tomatoes, and onion in olive oil over medium heat until softened
2. Grease a 12-cup muffin tin and divide veggies between cups
3. Crack 1 egg into each cup and season with salt + pepper
4. Top with mozzarella cheese
5. Bake at 375°F for 20 minutes until eggs are set

Egg Drop Soup

When I’m feeling under the weather or need something light yet comforting, this Chinese restaurant staple always hits the spot. Making egg drop soup at home lets me control the ingredients so it’s low in calories and oil.

The secret ingredient is cornstarch, which helps thicken the broth so you get that signature velvety texture. I whisk just 1 egg with cornstarch before slowly pouring it into the simmering broth while stirring constantly. This creates delicate wisps of eggs that cook in just minutes.

Tip: For extra protein, add diced tofu or cooked chicken.

Ingredients: Chicken or vegetable broth, eggs, cornstarch, green onions, salt

Instructions:

1. Bring broth to a simmer in a pot
2. In a bowl, whisk an egg with cornstarch
3. While stirring the broth, slowly pour in the egg mixture
4. Turn off the heat and stir until egg strands form
5. Season with salt and top with green onions

Zoodles Frittata

Frittatas make a superb light yet filling lunch or dinner. I love this recipe because using zucchini “zoodles” instead of starchy pasta or bread allows packing in extra veggies without extra calories.

Sautéing the zoodles first is a must to remove excess moisture before baking – this guarantees a frittata with a fluffy texture. I combine the zoodles with onion, garlic, and turkey sausage for a savory flavor in every bite. Diced tomato and spinach add a pop of color and nutrients.

At just 160 calories per hearty slice, this frittata makes an easy and slimming weeknight dinner. Serve it with an arugula salad for a complete low-calorie meal.

Ingredients: Zucchini noodles, eggs, turkey sausage, onions, garlic, spinach, diced tomato, feta cheese

Instructions:

1. Slice zucchini into noodles, and sauté over medium-high heat
2. In another pan, cook sausage and onion until browned
3. Grease a pie dish and layer in zoodles, sausage mix, spinach, and tomato
4. In a bowl, beat 8 eggs well with garlic powder and salt
5. Pour eggs over vegetable layers, top with feta cheese
6. Bake at 350°F for 25 minutes until set

Broccoli Cheddar Mini Quiches

These bite-sized quiches are the perfect make-ahead breakfast. Thanks to egg whites and nonfat Greek yogurt, they’re light enough to enjoy daily without overdoing calories. I load them with broccoli florets and sharp cheddar cheese for a boost of veggies and protein in each mini crustless quiche.

The method is simple – just whisk eggs with yogurt and bake in a muffin tin lined with broccoli and cheese. I make a batch on Sunday to grab and go throughout my busy work week. Popping one in the microwave for 30 seconds is all it takes for a satisfying snack or light meal any time of day.

Ingredients: Egg whites, nonfat Greek yogurt, broccoli florets, shredded cheddar cheese, salt, pepper

Instructions:

1. Chop broccoli florets and divide between lined muffin cups
2. Fill cups with shredded cheddar cheese
3. In a bowl, whisk together egg whites, yogurt, salt and pepper
4. Pour egg mixture into cups, filling 3⁄4 full
5. Bake at 350°F for 20 minutes until set

Also Read  – What are the best high-protein foods for a 1600-calorie diet?

Southwestern Tofu Scramble

As an eco-conscious pescatarian focused on plant-based proteins, I often rely on tofu for a hearty yet low-calorie alternative to meat. Enter this flavor-packed tofu scramble – with zesty spices, salsa, avocado, and spinach, you won’t miss the eggs or extra calories!

The light and fluffy texture comes from crumbling firm tofu in a skillet after draining out the moisture. Turmeric gives it that familiar scrambled egg yellow hue while chili powder and cumin add a tasty kick. Heaping on fresh veggies and salsa makes this a rainbow-colored scramble bursting with nutrition.

I love serving this tofu scramble over a toasted English muffin half or stuffed into a whole grain wrap for an easy vegetarian breakfast.

Ingredients: Firm tofu, yellow onion, spinach, tomato salsa, avocado, chili powder, cumin, turmeric, salt

Instructions:

1. Drain and crumble firm tofu, sauté in olive oil with spices
2. Add diced onion and cook until translucent
3. Stir in spinach and salsa and heat through
4. Serve over English muffins with avocado slices

Baked Eggs in Avocado

This baked egg recipe should be on your radar if you’re following a ketogenic or low-carb diet. It satisfies carb cravings by swapping toast with fiber-rich avocado halves.

Scooping out the avocado centers leaves the perfect nests for cracking an egg into each half. I season my eggs with garlic powder, onion powder, salt, and pepper before baking. The runny egg yolks blend flawlessly with the creamy avocado flesh for each decadent bite.

I love serving these protein-packed stuffed avocados with sautéed mushrooms, tomatoes or turkey bacon crumbles on top for extra nutrition without many extra calories. They keep me full and fueled for hours!

Ingredients: Avocados, eggs, garlic powder, onion powder, salt, pepper

Instructions:

1. Slice avocados in half, scoop out pits and score the flesh in a criss-cross pattern
2. Crack 1 egg into each avocado half over a baking sheet
3. Season eggs with desired spices, salt and pepper
4. Bake at 425°F for 15 minutes until eggs are set

Overnight Oats with Egg White Protein

Lastly, let’s talk about an energizing breakfast that has become a morning ritual for me – overnight oats! This high-protein meal-prep staple is my go-to when I have early client calls or workouts.

To keep calories in check, I use just 1⁄4 cup dry oats per serving and amp up the protein by stirring in egg whites along with yogurt and milk. This helps balance carbs while keeping me satiated for hours. The egg whites blend seamlessly into the creamy-soaked oats.

My favorite combo is pairing vanilla Greek yogurt with fresh berries and a dash of cinnamon on top – it tastes just like dessert! I prepare a batch of 4 servings on Sunday nights so I’m set for the week ahead.

Ingredients: Dry oats, egg whites, nonfat Greek yogurt, milk, chia seeds, cinnamon, fresh berries

Instructions:

1. In a mason jar layer oats, egg whites, yogurt, milk, and chia seeds
2. Refrigerate overnight or for up to 2 days
3. Top with berries and cinnamon before enjoying

The Takeaway

As a health coach with years of experience using food as medicine, I firmly believe that eggs can be an incredibly healthy part of a balanced diet. With minimal calories yet ample protein and nutrients, eggs offer natural weight loss and muscle-building potential.

These 7 recipes cover a versatile range of dishes from hearty egg muffins to vegetarian scrambles and grab-and-go overnight oats that can keep your calories in check at any meal. I encourage you to give these delicious, nutrition-packed egg recipes a try. Just be careful – you might find yourself craving eggs for every meal!

What’s your favorite way to cook eggs? Let me know in the comments below!