Eggs are a nutrition coach’s dream: affordable, versatile, and packed with protein and nutrients. With just 70–80 calories per egg and 6 grams of protein, they support weight loss, muscle health, and satiety. Rich in choline, selenium, and B vitamins, eggs are a low-calorie superfood perfect for any meal. Below, I share seven of my favorite low-calorie egg recipes, honed over years of coaching clients to healthier diets. These dishes are simple, flavorful, and use everyday ingredients to keep your meals exciting and nutritious.
Why Eggs Are Perfect for a Healthy Diet
Eggs are a nutritional powerhouse. Their high protein content curbs hunger, while nutrients like choline support brain health and selenium boosts immunity. At 70–80 calories each, eggs fit easily into calorie-controlled diets, making them ideal for weight loss or maintenance.
Real-life example: My client, Alex, swapped sugary cereal for egg muffins. The protein kept him full until lunch, helping him lose 15 pounds in two months without feeling deprived.
Why it matters: Eggs deliver big nutrition for few calories, helping you stay satisfied and energized while meeting health goals.
7 Low-Calorie Egg Recipes
These recipes are designed for flavor and simplicity, keeping calories low and nutrition high. Calorie counts are approximate, based on USDA FoodData Central and standard ingredient sizes.
1. Vegetable Egg Muffin Cups (~110 calories each, 8 g protein)
Perfect for breakfast or snacks, these muffins pack veggies and protein. Customize with whatever produce you have on hand.
- Ingredients (makes 12): 12 eggs, 2 cups chopped spinach, 1 cup diced tomatoes, ½ cup diced onion, ½ cup shredded part-skim mozzarella, 1 tsp olive oil, salt, pepper
- Instructions:
- Preheat oven to 375°F. Grease a 12-cup muffin tin.
- Sauté spinach, tomatoes, and onion in olive oil until soft (~5 minutes).
- Divide veggies among muffin cups. Crack 1 egg into each cup, season with salt and pepper, and top with cheese.
- Bake for 20 minutes until eggs are set.
- Tip: Make a batch for grab-and-go breakfasts. Reheat in the microwave for 30 seconds.
2. Egg Drop Soup (~100 calories per serving, 6 g protein)
This light, comforting soup is quick to make and low in calories. Add tofu for extra protein.
- Ingredients (2 servings): 4 cups low-sodium chicken or vegetable broth, 1 egg, 1 Tbsp cornstarch, 2 Tbsp chopped green onions, salt to taste
- Instructions:
- Bring broth to a simmer in a pot.
- Whisk egg with cornstarch in a bowl.
- Stir broth in a circular motion, slowly pour in egg mixture, and cook for 1–2 minutes until egg strands form.
- Season with salt and top with green onions.
- Tip: Add diced tofu or shredded chicken for a heartier soup (~50 extra calories).
3. Zoodles Frittata (~160 calories per slice, 10 g protein)
This veggie-packed frittata uses zucchini noodles for a low-carb, filling meal. Serves 6.
- Ingredients: 2 cups zucchini noodles, 8 eggs, 4 oz turkey sausage, ½ cup diced onion, 1 cup spinach, ½ cup diced tomato, ¼ cup crumbled feta, 1 tsp garlic powder, 1 tsp olive oil, salt
- Instructions:
- Preheat oven to 350°F. Grease a 9-inch pie dish.
- Sauté zucchini noodles in olive oil until soft (~5 minutes). Drain excess liquid.
- In another pan, cook sausage and onion until browned.
- Layer zucchini, sausage mixture, spinach, and tomato in the dish.
- Whisk eggs with garlic powder and salt, pour over veggies, and top with feta.
- Bake for 25 minutes until set.
- Tip: Pair with a side salad for a complete meal (~200 calories total).
4. Broccoli Cheddar Mini Quiches (~80 calories each, 6 g protein)
These crustless quiches are perfect for meal prep. Makes 12.
- Ingredients: 6 egg whites, 2 whole eggs, ½ cup nonfat Greek yogurt, 1 cup chopped broccoli florets, ½ cup shredded sharp cheddar, salt, pepper
- Instructions:
- Preheat oven to 350°F. Grease a 12-cup muffin tin.
- Divide broccoli and cheese among muffin cups.
- Whisk egg whites, whole eggs, yogurt, salt, and pepper. Pour into cups, filling ¾ full.
- Bake for 20 minutes until set.
- Tip: Store in the fridge for up to 4 days. Reheat for a quick snack.
5. Southwestern Tofu Scramble (~150 calories per serving, 12 g protein)
A plant-based twist on scrambled eggs, this tofu dish is vibrant and satisfying. Serves 4.
- Ingredients: 14 oz firm tofu, ½ cup diced onion, 1 cup spinach, ¼ cup salsa, ½ avocado (sliced), 1 tsp chili powder, ½ tsp cumin, ½ tsp turmeric, 1 tsp olive oil, salt
- Instructions:
- Drain and crumble tofu. Sauté in olive oil with spices for 5 minutes.
- Add onion and cook until translucent (~3 minutes).
- Stir in spinach and salsa, heat through for 2 minutes.
- Serve with avocado slices.
- Tip: Wrap in a whole-grain tortilla (~100 extra calories) for a portable meal.
6. Baked Eggs in Avocado (~160 calories per half, 7 g protein)
A low-carb, keto-friendly dish that’s rich and satisfying. Serves 2.
- Ingredients: 1 large avocado, 2 eggs, ½ tsp garlic powder, ½ tsp onion powder, salt, pepper
- Instructions:
- Preheat oven to 425°F. Line a baking sheet with foil.
- Halve avocado, remove pit, and scoop out a small amount of flesh to make room for eggs.
- Crack 1 egg into each half. Season with garlic powder, onion powder, salt, and pepper.
- Bake for 15 minutes until eggs are set.
- Tip: Top with sautéed mushrooms or tomatoes for extra flavor (~20 calories).
7. Overnight Oats with Egg White Protein (~200 calories per serving, 10 g protein)
A high-protein breakfast that’s perfect for busy mornings. Makes 4 servings.
- Ingredients: 1 cup dry oats, 4 egg whites, ½ cup nonfat Greek yogurt, 1 cup unsweetened almond milk, 1 Tbsp chia seeds, 1 tsp cinnamon, 1 cup mixed berries
- Instructions:
- In 4 mason jars, layer oats, egg whites, yogurt, milk, and chia seeds.
- Stir, seal, and refrigerate overnight (up to 2 days).
- Top with berries and cinnamon before eating.
- Tip: Swap berries for sliced banana or apple for variety.
Tips for Cooking Low-Calorie Egg Dishes
- Use minimal oil: Stick to 1 tsp olive oil or nonstick spray to keep calories low.
- Add veggies: Boost fiber and nutrients with spinach, tomatoes, or zucchini.
- Control portions: Use measuring tools to avoid overpouring eggs or cheese.
- Meal prep: Make muffins or quiches ahead for quick meals.
- Experiment with flavors: Try herbs, spices, or salsa to keep dishes exciting.
- Pair wisely: Serve with low-calorie sides like salads or fruit to stay balanced.
Real-life example: My client, Maria, made a batch of broccoli quiches on Sundays. They saved her time during her busy workweek and kept her diet on track, helping her lose 10 pounds in six weeks.
Why These Egg Recipes Work
These recipes are low in calories (80–200 per serving) yet high in protein and nutrients, making them ideal for weight loss or healthy eating. They’re simple, using everyday ingredients, and versatile for breakfast, lunch, or dinner. Eggs’ satiating protein helps curb hunger, while added veggies increase fiber and volume, keeping you full longer.
Why it matters: Flavorful, nutrient-dense meals make healthy eating enjoyable, helping you stick to your goals without feeling restricted.
Who Should Try These Recipes?
These egg dishes are great for:
- Dieters: Low calories support weight loss or maintenance.
- Athletes: Protein aids muscle recovery.
- Busy people: Meal-prep options save time.
- Vegetarians: Tofu and egg-based recipes offer plant-based variety.
- Low-carb or keto dieters: Avocado and zoodle dishes fit these plans.
Caution: Avoid eggs if you have allergies. Consult a doctor before major diet changes.