13 Chef-Approved Egg Recipe Ideas
Packed with protein, vitamin D, potassium and vitamin B12, eggs are a superfood in their own right. Not only are they affordable and quick to prepare, they also provide numerous nutritional benefits.
"Eggs are considered one of the most important sources of protein," says Ashley Walter, a Chicago-based fitness chef and personal trainer. In other words, eggs contain the nine essential amino acids that your body can not produce by itself but is needed to build and repair body tissues. What's even better is that they are cheaper than other high-quality protein sources, such as grass-fed beef and free-range chicken.
And if you're trying to lose weight, studies show that protein can help relieve hunger and regulate your appetite. A meal containing at least 1.35 grams of protein per kilogram of body weight can help cut calorie intake by up to 22 percent, according to a study in the EU American Journal of Physiology,
In addition, eggs provide a portion control, says Jessica Cording, MS, RD, CDN, a registered dietitian and recipe developer. Depending on the size, an egg will provide about 70 to 80 calories and six grams of protein, so you can easily track your daily nutrient and calorie levels. Best of all, eggs are incredibly versatile. To prove this, we asked five cooks to offer their favorite methods to include eggs in cooking. If you want more cooking tips, subscribe Eat that, not that! Magazine – and you get 50 percent off the title price!
It sounds strange, but eggs are a delicious alternative to avocados in homemade, pala-friendly salad dressings. "You only purée [hard-boiled eggs] with all the other flavoring ingredients you want and then you have a protein-rich dressing or sauce, "says Walter. She often mashes a handful of hard-boiled eggs into hummus and mixes in a mixture of mustard, garlic, lemon juice and some apple cider vinegar. Pour over salads to increase protein intake.
One of Cording's most popular ways of using eggs is to crack one or two oatmeal before cooking to add a little stomach filling protein and fat. You can put the egg directly on your oatmeal recipe or mix it. Either way, you will get a hearty taste with every bite. Just do not add eggs if you soak your oats overnight, says Cording. If you need to get your morning routine off to a good start, try Cording's recipe for chocolate oatmeal with egg whites.
Celebrity chef Paula Brooke Hankin works with many professional athletes who are constantly looking to increase their protein intake. One way it helps them infiltrate more protein is to load hard-boiled eggs with a scoop of guacamole. Instead of using chips and guac to tastefully reduce refined carbohydrates.
Prepare a batch of egg white muffins to fill your breakfast offer for the whole week. Simply whisk egg whites and all the ingredients you have on hand, such as spinach, bacon, tomatoes, cheese and mushrooms. The taste combinations are endless. So you can get creative. Or try one of Walter's favorite combinations: roast chicken, buffalo sauce, red onion and blue cheese. Not only do you get plenty of protein, but protein muffins also last longer than other breakfast eggs like omelets.
For customers who can not eat grain, Cording offers this variation of eggs on toast: Slice a sweet potato and bake it in the oven or toaster until the edges are crispy and the inside soft. Top with a poached egg for a healthy, protein-rich breakfast or a snack.
Mix a healthy, balanced breakfast that just tastes like a fraudulent meal. Take a wholegrain waffle and top it with some bacon, avocado, spicy sauce and a poached egg. "It's a delicious piece of traditional unhealthy breakfast," says Hankin. Buy frozen waffles to save time (Hankin loves Van's Foods frozen waffles).
Claudia Sidoti, chef and recipe developer at HelloFresh, likes to create fries with unique twists. One of her favorites is a pasta and vegetable frittata that uses eggs as the primary protein source and a binder to hold the ingredients together. Put boiled noodles in a bowl and whisk with six eggs. Then add a dash of milk or water and a healthy amount of chopped vegetables such as zucchini, spinach, kale or broccoli. On request, you can also stir in some cheese. Then heat a large pan with non-stick coating, add the mixture and cook until it just gets stuck at the edges. Get into a 400 degree oven to finish the cooking process. Remove it, turn it over and cut it into wedges.
Use eggs to prepare this stuffed, protein-rich fried rice breakfast dish provided by Dean Sheremet, a nationally acclaimed chef and personal trainer.
● 3 large organic eggs
● 2 thinly sliced shallots
● 1 tablespoon of grass-fed ghee for cooking
● 1 cup cooked rice of your choice
● 1/2 cup pancetta cube
● 2 teaspoons chopped ginger
● 2 garlic cloves, chopped or grated
● 2 tablespoons soy sauce
● 1 teaspoon fish sauce
● 1 teaspoon sesame oil
● 1 jalapeño, thinly sliced
● 1/4 cup coriander leaves
● Sriracha to taste
To do it:
1. Gently whisk the eggs and the green portion of the spring onions (set the white part aside).
2. Heat the ghee in a 12-inch pan until it's almost smoked. Add the egg and spring onion mixture and stir until the eggs are just firm. Then transfer the eggs to a plate.
3. Put the pancetta cubes in the pan and cook until crisp. Transfer the cubes to the egg plate.
4. Stir white spring onion meat, garlic and ginger into the pancetta fat remaining in the pan and cook for about 1 minute until soft. Add the rice and stir often. Add soy sauce, fish sauce and sesame oil, mix well and stir well. Finally, stir in the eggs and pancetta and make sure the eggs are well chopped.
5. Serve in a large bowl of jalapeno slices, cilantro and Sriracha. Makes two servings.
Vegetable broth soups are an easy and delicious way to fulfill your daily vegetable taste. Unfortunately, they typically lack protein and endurance. To correct this, Cording uses poached eggs to add extra nutrients and stomach-filling protein to weak soups. "Just put it all the way up," she says, "it's all good."
Sidot likes to use eggs to prepare a "burrito" for breakfast big enough to share. To make your own egg burrito, beat some eggs with water or milk and a pinch of salt. Preheat a coated pan over medium heat and pour in the eggs. Fill it with beans, boiled chorizo or bacon, cheese and guacamole before rolling it into a burrito. Put on a plate and cover with sour cream and salsa. According to Sidoti, a burrito can feed two people. Serve it for breakfast and serve it with warm, soft corn tortillas on the side.
Swap boring bread with hash browns to get a crispy, salty egg-in-a-hole recipe that adds a little more punch. "If you did not do a brown version, you did not really live," says Sheremet. Fry some shredded rösti in butter and deepen in the middle. Crack an egg and cook it until it's set. Season with a healthy pinch of salt.
Sure, you could crumble a hard-boiled egg on your salad, but why not try a poached egg instead? Unlike hard-boiled eggs, poached eggs act as a salad sauce when they become nice and fluid. Just throw together the vegetables you have available, add a few poached eggs and you're ready to go. "The egg yolk adds that rich texture and coats all the ingredients as you start slicing and eating it," says Cording. If you need a little more flavor, you can always add some vinegar or lemon juice.
Take Sidoti's lead and top a classic margarita-style pizza with a few eggs for a breakfast pizza that's perfect for sharing. "Pizza at breakfast feels like a treat, but it's actually like eating egg sandwich, just funnier and more delicious," she says. Cook the pizza about three quarters, then crack the eggs in the middle and cook the rest of the way. Or you can cook the pizza completely and top up with fried eggs before serving.