Change up the protein on your weeknight dinner menu with any of these egg dinner recipes. Eggs are one of the more affordable protein options available to us, and we don’t need to limit them to breakfast alone. Actually, there are plenty of egg dinner recipes out there that […]
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Eggs are one of the more affordable protein options available to us, and we don't need to limit them to breakfast alone. Actually, there are plenty of egg dinner recipes out there that not only taste great, but offer an array of valuable nutrients.
The truth is eggs can be enjoyed any time of day and for any meal, it's just a matter of how you cook them and what you pair with them. And even though there's always room for a breakfast-for-dinner dish on the weekly menu, eggs can be used in many more ways than that. Not to mention, it's really convenient: Eggs don't require thawing or take long to cook.
We tapped two registered dietitians to get the scoop on 25 surprisingly satiating egg dinner recipes and how to get the most out of each one. Check them out below.
"While traditional egg salad is heavy on mayo, subbing in avocado provides potassium, fiber and vitamin C," Nicole Rodriguez, RD says. To keep it low-carb, you can serve this a la carte with a side of vegetables or serve it on a whole-wheat bun.
This recipe is an excellent example of protein stacking, Rodriguez says. It combines animal-based and plant-based proteins. "I advise clients to get in 20 to 30 grams of protein per meal and this sandwich is right on the cusp."
"Bacon should be considered a fat and not a protein, so round out this recipe with low-fat dairy, sliced turkey or more egg whites," Rodriguez suggests. If you want to make it a well-balanced meal, add a side of vegetables and a slice of whole-grain toast.
This egg dinner recipe is perfect for you if, say, you only have a few ingredients left in your fridge. With just four needed to make this meal, you can get this dinner on the table in about 10 minutes.
You can trust that you're getting everything you need with this recipe. A serving will give you 8 grams of protein, 10 grams of fat and very few carbs. To make this a complete meal, consider serving it on top of a green salad with quinoa or brown rice.
"This is similar to a frittata," Rodriguez says. So it's the perfect vehicle for adding in other leftovers. Use a grain as your base like rice or quinoa, then load it up with your already-prepped veggies. "Roasted or pickled veggies would work nicely here and create a nutritionally balanced dish."
Frying up an egg and sandwiching it with guacamole in a tortilla will make the effort worth the reward. In just a few minutes, you can throw this recipe together and have a yummy and nutritious dinner on the table.
One thing you might want to watch is the saturated fat, which is a bit high, Rodriguez says. "Try swapping out half the avocado for drained and rinsed canned black beans for added fiber, protein and iron."
Combining whole grains, low-fat dairy and vegetables with the nutrients and benefits of eggs is a great meal idea, and that's what this recipe offers, Rodriguez says. "I'd treat this similarly to quiche and serve it over a bed of greens."
Laying a fried egg on top of whole-grain brown rice and topping with just a few seasoning ingredients is a surprisingly simple way to make a delicious, quick dinner.
With just five ingredients on the list, this egg bowl recipe is a great choice if you're in a hurry. You can also search your freezer for nutritious options to serve it with. "A great strategy for rounding this dish out with more nutrients and color would be a quick trip down the frozen aisle," Rodriguez says. "Grab a bag of mixed vegetables and combine it with the rice before topping it with the egg."
The combination of sweet potatoes and eggs in this recipe makes for a big nutritional win. Sweet potatoes are high in vitamin A, a fat-soluble nutrient. Fat-soluble nutrients are better absorbed by the body when eaten with fat. This means that the fat in the eggs helps your body absorb more vitamin, Rodriguez says.
You can even add a savory dollop of plain Greek yogurt for even more protein and a dose of gut-healthy probiotics.
Eggs give this dreamy bowl of pho a good dose of protein, and edamame adds more protein and a small amount of plant fiber. This recipe calls for whole-grain noodles (which add even more fiber), but you can omit them if you want to cut the carbs.
"Eggs are an excellent source of vitamin B12, choline, biotin, iodine and selenium," Rodriguez says. "Adding ginger to this broth ups the ante with a little bit of spice and even more antioxidant benefit."
While it's typically a carb-and-fat-heavy meal, this recipe is a great way to enjoy pizza with both protein and veggies. Mushrooms don't only offer plant-based savory umami flavor, but they also give you some vitamin D, which most of us could use more of, according to the USDA.
To add even more nutrients, "I would recommend increasing the spinach to 1/2 cup chopped and using one tablespoon of basil for a dose of non-heme iron and vitamin K," Sarah Jackson, RD says.
The method for making Primal Scotch Eggs, or boiled eggs covered in sausage, isn't as complicated as it looks. Yet, a few minutes of effort will give you a protein-rich dinner you'll probably crave for breakfast after trying it.
Adding a handful of kale to this recipe provides dietary fiber and vitamin K, while egg yolks contain a host of B vitamins and iron, Jackson says. If you want to cut down on saturated fat and cholesterol, swap pork sausage for lean ground turkey.
This salad is loaded with protein, vitamins and minerals thanks to the array of plant ingredients, including sliced mushrooms, cucumbers, kidney beans and capers. Thanks to the walnut oil used for the dressing, you'll get some heart- and brain- healthy fats. A drizzle of the dressing made with lemon juice and balsamic vinegar gives this bowl a big kick of flavor.
If you want to add fiber and vitamins A and K, Jackson recommends swapping romaine for spring mix greens or spinach.
On top of all the beneficial nutrients, a freshly-cut warm poached egg gives this warm salad extra creaminess. "Kale is one of the most nutrient-dense veggies out there, " Jackson says. "Just one cup contains 684 percent of the daily value for vitamin K and 206 percent of the daily value of vitamin A."
There's so much to love about this colorful bowl, and it gets a jolt of flavor from antioxidant-rich kale pesto. A serving of this salad will give you 15 grams of satiating protein and an impressive 12 grams of fiber. And while the recipe calls for brown rice, you can use any whole grain you have on hand, or even swap in quinoa.
If you find that it's too high in fat, consider using just 1/4 cup of avocado and only one egg yolk.
If you're gutting down on carbs, this dish features zucchini noodles and is full of herbs and veggies. You can be sure you're getting a dose of nutrients with every bite of this plant-heavy meal.
"Top your bowl with fresh basil to increase eugenol levels, which are linked to lowering bad cholesterol," Jackson says.
"Bell peppers are an excellent source of immunity-promoting vitamin C, potassium, magnesium and zinc" Jackson says. "I always tell my clients to pair their non-heme iron sources, such as spinach, with foods high in vitamin C, like bell peppers to boost the body's ability to absorb dietary iron."
This amped up egg salad doesn't take long to prep, but it makes a great topping for an open-faced dinner sandwich. Not only is it filling, but the combination of savory sauteed mushrooms, onion and garlic, fresh dill, mayo and a little dijon mustard give this egg salad big flavor.
Using onions and garlic in this recipe will also give you prebiotics, which are known to feed the good bacteria in the digestive tract, Jackson says. In other words, they can help improve your gut health. "Feeding the good bacteria in the gut may decrease your risk of chronic disease."
If you're looking to keep things light at dinner time, this leafy-green based dish featuring a perfectly boiled egg is a great option. The creamy, garlicy dressing is what really gives it an extra kick of satisfying flavor.
"Spinach is an excellent source of vitamins C, A, K and iron," Jackson says. "Adding tomatoes or bell peppers to up the vitamin C in this recipe will help increase absorption of the iron from the spinach."
If you've never thought to pair spaghetti squash with eggs, this recipe offers you a chance to take advantage of such a winning combination.
This veggie pasta recipe boasts 11 grams of protein and 6 grams of fiber. To make it a well-balanced meal, consider serving this egg dinner with a slice of whole-grain bread for dipping and a side salad or green vegetable like broccoli, sautéed spinach or green beans.
This baked skillet egg dinner gets its flavors from spices like paprika and cumin, and of course, spicy and smoky chorizo sausage. Black beans add fiber and complex carbs while diced tomatoes give it vitamin C, making the dish a complete meal on its own.
To keep the sodium down, opt for low-sodium blacked beans and diced tomatoes. And for even more flavor, garnish with fresh herbs like cilantro and parsley.
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A sunny-side up egg on toast is actually a great dinner option, as you're getting protein and fat from the eggs while benefiting from the fiber and B vitamins in the whole-grain bread.
To make this elevated eggs and toast recipe a complete dinner, serve it alongside a cup of vegetables or pair it with sliced raw vegetables and a Greek yogurt dip for even more protein.
Enjoy this egg casserole recipe for dinner and leftovers for breakfast the next morning. The best part is, you can prepare it in one pan and simply let it cook in the oven, which saves you time (and dishes).
This casserole is full of veggies that provide a slew of vitamins and minerals. To make it more satiating, consider adding a nutritious carb like cooked quinoa or brown rice as a base.
Egg cups, which are just eggs baked in a muffin tin in the oven, are a pretty popular breakfast item, but they can easily be transformed into a tasty and nutritious dinner option. Plus, they're great for meal-prepping ahead of time.
The addition of cauliflower and quinoa to these egg cups not only makes them more nutrient-dense, but it makes them more filling, too. One of these egg white cups clocks in at 51 calories with 4 grams of protein, so you can enjoy more than one and pair it with other sides, like sliced avocado.
This Chinese-inspired Egg Drop Soup recipe comes together in just 30 minutes at home. The ingredients list is minimal, which will keep your grocery bill low for this recipe.
Fresh ingredients like mushrooms, ginger and green onions give this comforting soup tons of flavor without adding extra calories, and of course, the eggs provide an added dose of protein.
