Get Cracking! Egg Health Benefits and Recipes

A variety of egg dishes being displayed.

Eggs are an extremely versatile food used across many cultures and around the globe. They also pack an impressive nutritional punch and boast a lot of health benefits.

You can cook eggs a bunch of different ways – by making scrambled eggs or an omelet for breakfast, hard-boiling an egg for your salad or even making an egg salad sandwich. With so many options for incorporating eggs into your diet, let’s explore this nutritious food some more.

Egg Health Benefits

What do you get with just one egg? Eggs provide a great balance of macronutrients. One egg is approximately 70 calories with about five grams of fat. A small amount of this fat is saturated (1.5 grams) while the rest are heart-healthy polyunsaturated and monounsaturated fats.

Additionally, one egg provides about seven grams of protein that is found mostly in the white of the egg. This makes eggs a great source of protein that can help you maintain muscle mass and stay full between meals. Eggs are also a low-carb food, containing less than one gram per serving.

That being sad, eggs do have a fair amount cholesterol. This this why consumption was limited years ago. The American Heart Association suggests one egg (or two egg whites) per day as part of a healthy diet and advises your total daily cholesterol stays under 300 mg.

More health benefits of eggs:

  • Choline: Eggs are a great source of choline, which help regulate memory, mood, muscle control and other functions.
  • Lutein and Zeaxanthin: These are carotenoids that support your vision, protect your eyes from harmful high-energy light and reduce the risk of age-related eye disease.
  • B Vitamins: Eggs are a great source of vitamins B12 and B6, which participate in red blood cell production and help boost immunity.

Healthy Egg Salad

Source: AllRecipes.com


  • 12 hard-cooked eggs, divided
  • ¼ cup low-fat mayonnaise
  • ¼ cup chopped fresh chives
  • 1 teaspoon Dijon mustard
  • ½ teaspoon celery salt
  • ½ teaspoon ground paprika
  • ½ teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper


Peel and chop eight eggs. Place them in a medium bowl.

Peel the remaining four eggs. Cut each in half to remove the yolks, reserving them for future use. Chop the whites and add to the bowl.

Mix in mayonnaise, chives, Dijon, celery salt, paprika, kosher salt and pepper until your eggs salad is well-combined. Put it on whole grain sandwich bread or a lettuce wrap and enjoy!

Egg White Muffins with Turkey Bacon, Cottage Cheese and Veggies

Source: SkinnyTaste.com


  • ½ tablespoon extra-virgin olive oil
  • 16-ounce carton egg whites
  • 5.3-ounce container 2% cottage cheese, a little over ½ cup
  • ½ teaspoon garlic powder
  • ¼ teaspoon seasoning salt, such as Adobo
  • ¼ cup chopped shallots or red onion
  • ¼ cup chopped scallions
  • 1 medium orange or red bell pepper, chopped
  • ½ cup chopped steamed or frozen broccoli
  • 6 slices Applegate uncured turkey bacon, cut in half (from one 8-ounce package)
  • ¼ cup sharp shredded cheddar cheese
  • Olive oil spray


Preheat oven to 350 F. Spray a nonstick 12-cup muffin tin VERY generously with oil so the eggs don’t stick.

Sautee the shallots, scallions and bell pepper in oil over medium-low heat. Cook until tender, five to six minutes. Add the broccoli and cook one more minute.

Meanwhile, in a large bowl, combine the egg whites, cottage cheese, garlic powder and seasoning salt. Add the veggies and mix.

Using a 12-cup muffin tin, line each cup with a half-slice of turkey bacon around the eggs and pour in the egg mixture, about 1/3 cup each.

Top with the shredded cheese and bake in the center of the oven for about 25 minutes until set.

Learn. Connect. Engage.

learn, connect, engage icons

Gain the tools you need to succeed in your health journey. Join the OAC Community at NO COST and get access to: Valuable Education – Ongoing Support – Meaningful Connections – Much More

Leave a Reply

Your email address will not be published. Required fields are marked *