20 Delicious Low Calorie Egg Recipes for Healthy Eating

Now, who says healthy eating has to be boring? If you’re on the hunt for nutritious yet delicious meals that won’t weigh you down, you’re in the right place. Our roundup of 20 Delicious Low Calorie Egg Recipes is packed with creative, easy-to-make dishes that promise flavor without the guilt. Perfect for any meal of the day, these recipes will keep your taste buds happy and your health goals on track. Let’s dive in!

Fluffy Scrambled Egg Whites with Spinach

Never settle for boring breakfasts when you can whip up these Fluffy Scrambled Egg Whites with Spinach in minutes. Packed with protein and greens, it’s the ultimate morning power move.

Ingredients

• 4 large egg whites (or carton egg whites for convenience)
• 1 cup fresh spinach, roughly chopped (baby spinach works too)
• 1 tbsp olive oil (or any neutral oil)
• 1/4 tsp salt (adjust to taste)
• 1/8 tsp black pepper (freshly ground for extra flavor)

Instructions

1. Heat a non-stick skillet over medium-low heat (about 300°F) and add olive oil.
2. Once the oil is shimmering, add the spinach and sauté for 1-2 minutes until just wilted. Tip: Don’t overcook the spinach to keep its vibrant color.
3. Push the spinach to one side of the skillet and pour in the egg whites. Tip: For extra fluffiness, whisk the egg whites with a fork before adding.
4. Let the egg whites sit for 10 seconds, then gently stir with a spatula, folding the spinach in as you go.
5. Continue stirring occasionally for 2-3 minutes until the eggs are softly set but still moist. Tip: Remove from heat just before they’re fully done—they’ll keep cooking.
6. Season with salt and pepper, then serve immediately.

Get ready for a dish that’s light, airy, and packed with freshness. Try topping with avocado slices or a sprinkle of feta for an extra flavor boost.

Baked Avocado Eggs with Chili Flakes

Zesty and bold, this dish turns your breakfast game up a notch. Creamy avocado meets perfectly baked eggs, topped with a kick of chili flakes for that morning wake-up call.

Ingredients

• 2 ripe avocados (halved and pitted)
• 4 large eggs
• 1/2 tsp chili flakes (adjust to taste)
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 tbsp olive oil (or any neutral oil)
• Fresh cilantro for garnish (optional)

Instructions

1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper for easy cleanup.
2. Scoop out a bit of avocado flesh from each half to make room for the egg. Tip: Save the scooped avocado for toast or guacamole.
3. Brush the avocado halves lightly with olive oil to prevent sticking and add flavor.
4. Crack one egg into each avocado half. If the egg overflows, remove a bit of the white to fit.
5. Sprinkle each with salt, pepper, and chili flakes. Tip: For extra flavor, add a pinch of smoked paprika.
6. Bake for 15-18 minutes until the egg whites are set but yolks are still runny. Tip: Check at 15 minutes to avoid overcooking.
7. Garnish with fresh cilantro if desired and serve immediately.

Outrageously creamy with a spicy crunch, these baked avocado eggs are a texture dream. Serve on a slice of sourdough or alongside a crisp salad for a full meal.

Egg White Omelette with Mushrooms and Herbs

Revamp your breakfast game with this fluffy, protein-packed egg white omelette. Stuffed with earthy mushrooms and fresh herbs, it’s a quick, nutritious start to any day.

Ingredients

• 3 large egg whites (room temperature for fluffiness)
• 1/2 cup sliced mushrooms (cremini or button)
• 1 tbsp olive oil (or any neutral oil)
• 1 tbsp chopped fresh herbs (chives, parsley, or dill)
• Salt and pepper (adjust to taste)

Instructions

1. Heat olive oil in a non-stick skillet over medium heat until shimmering, about 1 minute.
2. Add sliced mushrooms to the skillet, sauté until golden and tender, 3-4 minutes. Tip: Don’t overcrowd the pan to ensure even cooking.
3. In a bowl, whisk egg whites with a pinch of salt until slightly frothy. Tip: A dash of water can add extra fluffiness.
4. Pour egg whites over the mushrooms, tilting the skillet to spread evenly. Cook undisturbed for 2 minutes.
5. Sprinkle chopped herbs over the omelette, then gently fold in half with a spatula. Cook for another 1-2 minutes until set. Tip: Use a lid to trap heat for a fully cooked center without browning.
6. Slide onto a plate, season with pepper, and serve immediately.

Perfectly light yet satisfying, this omelette boasts a silky texture with bursts of herb freshness. Try topping with avocado slices or a sprinkle of feta for extra flair.

Poached Eggs over Asparagus Spears

Breakfast just got a major upgrade with this dish. Imagine perfectly poached eggs, their yolks oozing over crisp-tender asparagus spears. It’s a simple, elegant meal that screams brunch goals.

Ingredients

• 4 large eggs (fresh for best poaching results)
• 1 bunch asparagus spears, trimmed (about 1 lb)
• 1 tbsp white vinegar (helps eggs hold shape)
• 2 tbsp unsalted butter (or olive oil for a lighter version)
• Salt and pepper (adjust to taste)
• 1/4 cup grated Parmesan cheese (optional for serving)

Instructions

1. Fill a large saucepan with 3 inches of water, add vinegar, and bring to a gentle simmer over medium heat (look for small bubbles, not a rolling boil).
2. While water heats, melt butter in a skillet over medium-high heat. Add asparagus, season with salt and pepper, and sauté for 3-4 minutes until bright green and slightly tender. Tip: Don’t overcrowd the skillet for even cooking.
3. Crack one egg into a small bowl. Gently slide it into the simmering water. Repeat with remaining eggs, keeping them spaced apart. Poach for 3 minutes for runny yolks, 4 minutes for firmer. Tip: Use a slotted spoon to gently lift eggs and check doneness.
4. Divide asparagus among plates. Top with poached eggs, season with salt and pepper, and sprinkle with Parmesan if using. Tip: For extra flair, drizzle with a bit of olive oil or hot sauce.

Outrageously delicious, the creamy yolk pairs perfectly with the crisp asparagus. Serve with toasted sourdough for scooping up every last bit.

Low-Calorie Shakshuka with Tomatoes and Bell Peppers

Let’s dive into a dish that’s as vibrant as your morning alarm—Low-Calorie Shakshuka with Tomatoes and Bell Peppers. It’s hearty, healthy, and ready in a flash.

Ingredients

• 1 tbsp olive oil (or any neutral oil)
• 1 medium onion, diced
• 1 red bell pepper, sliced thin
• 2 garlic cloves, minced
• 1 tsp cumin (adjust to taste)
• 1 tsp paprika
• 14 oz canned diced tomatoes (no salt added)
• 4 eggs
• Salt and pepper (adjust to taste)
• Fresh cilantro, chopped (for garnish)

Instructions

1. Heat olive oil in a large skillet over medium heat (350°F).
2. Add diced onion and sliced bell pepper. Sauté for 5 minutes until soft.
3. Stir in minced garlic, cumin, and paprika. Cook for 1 minute until fragrant.
4. Pour in diced tomatoes. Simmer for 10 minutes, stirring occasionally.
5. Crack eggs directly into the skillet over the tomato mixture. Cover and cook for 5-7 minutes until whites are set but yolks are still runny.
6. Season with salt and pepper. Garnish with fresh cilantro.

Now, the texture—creamy yolks meet a chunky, spiced tomato base. Flavor? A smoky-sweet punch. Serve it straight from the skillet with a side of crusty whole-grain toast for dipping.

Soft-Boiled Eggs with Sea Salt and Microgreens

Elevate your breakfast game with this minimalist yet luxurious dish. Perfectly runny yolks meet crunchy sea salt and fresh microgreens for a bite that’s both simple and sophisticated.

Ingredients

• 4 large eggs (room temperature for even cooking)
• 1 tsp sea salt (flaky variety preferred for texture)
• 1/2 cup microgreens (pea shoots or radish for a peppery kick)

Instructions

1. Fill a medium pot with enough water to cover the eggs by 1 inch. Bring to a rolling boil over high heat.
2. Gently lower the eggs into the boiling water using a slotted spoon to prevent cracking.
3. Set a timer for 6 minutes for soft-boiled eggs with firm whites and runny yolks. Tip: For easier peeling, add a tablespoon of vinegar to the water.
4. While the eggs cook, prepare an ice bath by filling a large bowl with cold water and ice cubes.
5. Once the timer goes off, immediately transfer the eggs to the ice bath to stop the cooking process. Let them sit for at least 1 minute.
6. Carefully peel the eggs under cool running water to help remove the shells smoothly.
7. Slice the eggs in half lengthwise and arrange them on a plate. Tip: Use a sharp knife wiped with oil for clean cuts.
8. Sprinkle the eggs evenly with sea salt and top with a generous handful of microgreens. Tip: Add the microgreens just before serving to keep them crisp.

Unbelievably creamy yolks contrast with the crisp microgreens and the pop of sea salt. Serve atop avocado toast or alongside a crisp salad for a light, yet satisfying meal.

Egg Drop Soup with Ginger and Scallions

Nailing the perfect bowl of Egg Drop Soup starts with fresh ginger and a kick of scallions. This version? Quick, comforting, and packed with flavor.

Ingredients

• 4 cups chicken broth (low-sodium for better control)
• 1 tbsp fresh ginger, grated (peel first for smoother texture)
• 2 scallions, thinly sliced (reserve some for garnish)
• 2 large eggs, lightly beaten (room temp blends better)
• 1 tbsp cornstarch (mixed with 2 tbsp water for slurry)
• 1 tsp sesame oil (or any neutral oil, but sesame adds depth)
• Salt to taste (start with 1/4 tsp, adjust as needed)

Instructions

1. In a medium pot, bring chicken broth to a boil over high heat.
2. Reduce heat to medium, stir in ginger and scallions. Simmer for 2 minutes to infuse flavors.
3. While stirring the broth in a circular motion, slowly drizzle in beaten eggs to create ribbons. Tip: Keep stirring for even, silky strands.
4. Mix cornstarch with water, then stir into soup. Cook for 1 minute until slightly thickened. Tip: Adjust thickness by adding more slurry if needed.
5. Remove from heat, stir in sesame oil and salt. Taste and adjust seasoning. Tip: A dash of white pepper can add a subtle heat.

Ultra-smooth with delicate egg ribbons, this soup’s ginger-scallion duo brings a fresh zing. Serve it with a sprinkle of extra scallions or a side of crispy wonton strips for crunch.

Veggie-Packed Frittata with Zucchini and Cherry Tomatoes

Kickstart your morning with this vibrant, veggie-loaded frittata that’s as nutritious as it is Instagram-worthy. Packed with zucchini and cherry tomatoes, it’s a one-pan wonder that’ll have you out the door in no time.

Ingredients

• 6 large eggs (room temperature for fluffier texture)
• 1 cup zucchini, diced (about 1 medium zucchini)
• 1 cup cherry tomatoes, halved (or sub with sun-dried tomatoes for a sweeter twist)
• 1/4 cup whole milk (or any milk alternative)
• 1 tbsp olive oil (or any neutral oil)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)
• 1/4 cup shredded cheddar cheese (optional for extra gooeyness)

Instructions

1. Preheat your oven to 375°F (190°C) to ensure it’s ready for the frittata.
2. Heat olive oil in a 10-inch oven-safe skillet over medium heat until shimmering, about 1 minute.
3. Add diced zucchini to the skillet; sauté for 3-4 minutes until slightly softened. Tip: Don’t overcrowd the pan to get a nice sear.
4. Toss in cherry tomatoes and cook for another 2 minutes, just until they start to blister.
5. In a bowl, whisk together eggs, milk, salt, and pepper until fully combined. Pour over the veggies in the skillet.
6. Sprinkle shredded cheddar cheese on top if using, then transfer the skillet to the preheated oven.
7. Bake for 15-18 minutes, or until the edges are set and the center is just slightly jiggly. Tip: The frittata will continue to cook as it cools.
8. Let it rest for 5 minutes before slicing. This helps the layers set beautifully.

Expect a fluffy interior with pockets of juicy tomatoes and tender zucchini. Serve it warm with a dollop of sour cream or slice it cold for a protein-packed picnic snack.

Deviled Eggs with Greek Yogurt and Dijon Mustard

Overwhelm your taste buds with these creamy, tangy deviled eggs—a twist on the classic that’s bound to be a hit at any gathering.

Ingredients

• 6 large eggs (room temperature for easier peeling)
• 1/4 cup Greek yogurt (full-fat for extra creaminess)
• 1 tbsp Dijon mustard (adjust to taste)
• 1/2 tsp paprika (plus extra for garnish)
• Salt and pepper (to taste)
• 1 tbsp fresh chives (finely chopped, for garnish)

Instructions

1. Place eggs in a single layer in a saucepan and cover with water by 1 inch. Bring to a boil over high heat.
2. Once boiling, cover the pan and remove from heat. Let sit for 10 minutes for perfectly hard-boiled eggs.
3. Transfer eggs to an ice bath for 5 minutes to cool. Peel under running water for smoother shells.
4. Slice eggs in half lengthwise. Gently remove yolks and place in a bowl.
5. Mash yolks with a fork. Add Greek yogurt, Dijon mustard, paprika, salt, and pepper. Mix until smooth.
6. Spoon or pipe the yolk mixture back into the egg whites. For a fancy touch, use a piping bag with a star tip.
7. Sprinkle with paprika and chives for a pop of color and flavor.

Expect a velvety texture with a bold, tangy kick from the yogurt and mustard. Serve on a bed of arugula for an elegant appetizer or as a protein-packed snack straight from the fridge.

Spicy Egg Salad Lettuce Wraps

Fire up your taste buds with this no-fuss, high-flavor dish that’s perfect for meal prep or a quick lunch. Fresh, crunchy, and with a kick, it’s a game-changer for egg salad lovers.

Ingredients

• 6 large eggs (room temperature for easier peeling)
• 1/4 cup mayonnaise (or Greek yogurt for a lighter version)
• 1 tbsp Dijon mustard (adds a tangy depth)
• 1/2 tsp smoked paprika (for that smoky hint)
• 1/4 tsp cayenne pepper (adjust for heat preference)
• Salt and black pepper to taste (start with 1/4 tsp each)
• 4 large lettuce leaves (butter or romaine for best crunch)
• 2 tbsp chopped fresh chives (for a mild oniony bite)

Instructions

1. Place eggs in a single layer in a saucepan; cover with water by 1 inch. Bring to a boil over high heat.
2. Once boiling, cover and remove from heat. Let sit for 12 minutes for perfectly hard-boiled eggs.
3. Transfer eggs to an ice bath for 5 minutes to stop cooking and ease peeling.
4. Peel eggs, then chop into small pieces for a chunky texture.
5. In a bowl, mix mayonnaise, Dijon mustard, smoked paprika, cayenne, salt, and black pepper until smooth.
6. Fold in chopped eggs and chives gently to keep the texture.
7. Spoon mixture onto lettuce leaves, wrap, and serve immediately.

Enjoy the creamy, spicy filling against the crisp lettuce—it’s a texture dream. Serve with extra chives on top or a side of hot sauce for those who dare.

Baked Egg Cups with Turkey Bacon and Spinach

Craving a breakfast that’s both easy and Instagram-worthy? These baked egg cups pack protein, greens, and crunch into one handheld bite—perfect for busy mornings or meal prep.

Ingredients

• 6 large eggs (room temperature for even cooking)
• 6 slices turkey bacon (chopped into small pieces)
• 1 cup fresh spinach (tightly packed, roughly chopped)
• 1/4 cup shredded cheddar cheese (or swap for your favorite melty cheese)
• 1 tbsp olive oil (or any neutral oil for greasing)
• Salt and pepper (just a pinch to season)

Instructions

1. Preheat your oven to 375°F (190°C) and lightly grease a 6-cup muffin tin with olive oil.
2. Divide the chopped turkey bacon evenly among the muffin cups, pressing it into the bottom and slightly up the sides.
3. Bake the bacon for 5 minutes to start rendering the fat—this adds flavor and prevents sogginess.
4. Remove the tin from the oven and sprinkle the chopped spinach over the bacon, followed by a pinch of cheese in each cup.
5. Crack one egg into each cup, being careful not to break the yolk. Season lightly with salt and pepper.
6. Bake for 12-15 minutes, until the egg whites are set but the yolks are still slightly runny. For firmer yolks, add 2-3 more minutes.
7. Let the cups cool in the tin for 2 minutes before loosening the edges with a knife and lifting them out.

Delightfully crispy, creamy, and packed with flavor, these egg cups are a game-changer. Serve them on a bed of arugula with a drizzle of hot sauce for an extra kick, or pack them cold for a protein-rich snack on the go.

Cloud Eggs with Parmesan and Chives

Look no further for your next brunch showstopper—these cloud eggs with Parmesan and chives are as fluffy as they are flavorful. Whip them up in minutes and watch them disappear just as fast.

Ingredients

• 4 large eggs (room temperature for best volume)
• 1/4 cup grated Parmesan cheese (freshly grated melts better)
• 1 tbsp chopped fresh chives (or sub with green onions for a sharper bite)
• 1/4 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)

Instructions

1. Preheat your oven to 450°F (232°C) and line a baking sheet with parchment paper.
2. Separate the egg whites from the yolks, placing whites in a large bowl and yolks in individual small bowls.
3. Using an electric mixer, beat the egg whites on high speed until stiff peaks form, about 3-4 minutes.
4. Gently fold in the Parmesan cheese, chives, salt, and pepper into the beaten egg whites.
5. Spoon the egg white mixture onto the prepared baking sheet, forming 4 clouds with a well in the center of each.
6. Bake for 3 minutes, then remove from oven and carefully add a yolk into the center of each cloud.
7. Return to the oven and bake for another 3 minutes, or until the yolks are just set but still runny.
8. Remove from oven and let cool for 1 minute before serving.

These cloud eggs boast a light, airy texture with a rich, cheesy flavor. Try serving them on toasted sourdough or alongside a crisp arugula salad for a complete meal.

Egg White Breakfast Burrito with Salsa

Drop everything—this Egg White Breakfast Burrito is your new morning hero. Packed with protein and bursting with flavor, it’s a quick, no-fuss way to start your day right.

Ingredients

• 4 large egg whites (or carton egg whites for convenience)
• 1/4 cup shredded cheddar cheese (sharp for extra flavor)
• 1/2 cup diced bell peppers (any color, for crunch)
• 1/4 cup diced onions (red for sweetness)
• 1 tbsp olive oil (or any neutral oil)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)
• 1/4 cup salsa (homemade or store-bought, spicy if you dare)
• 1 large whole wheat tortilla (or any wrap you love)

Instructions

1. Heat olive oil in a non-stick skillet over medium heat (350°F).
2. Add diced onions and bell peppers. Sauté for 3 minutes until soft.
3. Pour in egg whites, stirring gently. Cook for 2 minutes until slightly set.
4. Sprinkle salt and black pepper over the eggs. Tip: Don’t over-stir for fluffier eggs.
5. Add shredded cheddar cheese on top. Cover with a lid for 1 minute to melt.
6. Warm the tortilla in a dry skillet for 30 seconds on each side. Tip: Keeps it pliable.
7. Spoon the egg mixture onto the tortilla. Top with salsa.
8. Fold the sides of the tortilla in, then roll tightly from the bottom up. Tip: Wrap in foil for a mess-free eat.

Crisp veggies, creamy cheese, and a kick of salsa make every bite a delight. Serve it sliced in half for Instagram-worthy breakfast vibes or grab it whole for a speedy bite.

Steamed Egg Custard with Shrimp and Peas

Whip up this silky, savory steamed egg custard in minutes—packed with plump shrimp and sweet peas, it’s a bowl of comfort that’s as easy to make as it is to devour.

Ingredients

• 3 large eggs (room temperature for smoother custard)
• 1 cup chicken stock (low-sodium preferred)
• 1/2 cup peeled shrimp (small or medium size)
• 1/4 cup fresh peas (frozen works, just thaw first)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp white pepper (for a subtle kick)
• 1 tbsp soy sauce (light for color, dark for depth)
• 1 tsp sesame oil (toasted for extra aroma)

Instructions

1. In a bowl, whisk eggs until fully beaten—no streaks!
2. Gently mix in chicken stock, salt, and white pepper. Strain through a fine sieve for ultra-smooth custard.
3. Divide shrimp and peas among 2-3 small bowls or a large shallow dish.
4. Pour egg mixture over shrimp and peas. Cover with foil to prevent water droplets.
5. Steam over medium heat (water at a gentle boil, not rolling) for 12 minutes. Check doneness by jiggling—center should be just set.
6. Drizzle with soy sauce and sesame oil right before serving.

Silky with a hint of sweetness from the peas and a briny pop from the shrimp, this custard is a textural dream. Serve it straight from the steamer for that authentic, piping-hot experience.

Scrambled Tofu and Egg Stir-Fry with Veggies

Transform your morning with this protein-packed scramble that’s as easy as it is delicious. Tofu and eggs unite for a stir-fry that’s ready in minutes.

Ingredients

• 1 block firm tofu, pressed and crumbled (extra firm works best)
• 2 large eggs, beaten (or sub with more tofu for vegan)
• 1 tbsp olive oil (or any neutral oil)
• 1 cup mixed veggies (bell peppers, onions, spinach—whatever’s fresh)
• 1 tbsp soy sauce (low sodium if preferred)
• 1/2 tsp garlic powder (fresh minced garlic kicks it up a notch)
• 1/4 tsp black pepper (adjust to taste)

Instructions

1. Heat olive oil in a large non-stick skillet over medium-high heat (about 350°F).
2. Add mixed veggies to the skillet. Stir-fry for 3-4 minutes until slightly softened.
3. Push veggies to one side of the skillet. Pour beaten eggs into the empty space. Scramble for 1-2 minutes until just set.
4. Add crumbled tofu to the skillet. Mix with veggies and eggs. Cook for another 2 minutes.
5. Drizzle soy sauce over the mixture. Sprinkle with garlic powder and black pepper. Stir well to combine.
6. Cook for an additional 1-2 minutes, stirring occasionally, until everything is heated through and flavors meld.

Absolutely dig into the fluffy tofu and egg mingled with crisp-tender veggies. Serve it over toast or wrap it in a tortilla for a grab-and-go breakfast that doesn’t skimp on flavor.

Egg and Quinoa Stuffed Bell Peppers

Never settle for boring bell peppers again—transform them into a protein-packed, flavor-loaded meal with this easy hack. Egg and Quinoa Stuffed Bell Peppers are your new go-to for a quick, nutritious dinner that doesn’t skimp on taste.

Ingredients

• 4 large bell peppers (any color, but red adds sweetness)
• 1 cup cooked quinoa (cooled, for better texture)
• 4 large eggs (room temperature blends easier)
• 1/2 cup shredded cheddar cheese (or swap for feta for a tangy twist)
• 1 tbsp olive oil (or any neutral oil)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)
• 1/4 cup chopped parsley (for garnish, optional)

Instructions

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. Slice the tops off the bell peppers and remove seeds and membranes. Brush inside and out with olive oil, then place on the baking sheet.
3. In a bowl, mix cooked quinoa, salt, and pepper. Spoon the mixture evenly into each pepper.
4. Crack an egg into each pepper, on top of the quinoa. Sprinkle with cheddar cheese.
5. Bake for 25-30 minutes, or until the egg whites are set but yolks are still slightly runny. For firmer yolks, add 5 more minutes.
6. Garnish with chopped parsley before serving. Tip: Let them cool for 5 minutes for easier handling.

Amazingly creamy yolks meet fluffy quinoa and tender-crisp peppers in every bite. Serve with a side of avocado slices for extra creaminess or a dash of hot sauce for a spicy kick.

Mini Egg Muffins with Broccoli and Feta

Zesty, protein-packed, and perfect for on-the-go mornings—these mini egg muffins are your new breakfast BFF. Whip them up in a flash and watch them disappear even faster.

Ingredients

• 6 large eggs (room temp for fluffier muffins)
• 1 cup broccoli florets (chopped small for even cooking)
• 1/2 cup feta cheese (crumbled, or sub goat cheese for a twist)
• 1/4 cup milk (whole or 2% for richness)
• 1 tbsp olive oil (or any neutral oil)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)

Instructions

1. Preheat your oven to 350°F and grease a 12-cup mini muffin tin with olive oil.
2. In a large bowl, whisk together eggs, milk, salt, and pepper until fully combined.
3. Fold in broccoli florets and feta cheese gently to distribute evenly.
4. Pour the mixture into the prepared muffin cups, filling each about 3/4 full.
5. Bake for 15-18 minutes, or until the edges are golden and the centers are set.
6. Let cool in the tin for 5 minutes, then transfer to a wire rack. Tip: Use a butter knife to loosen edges if needed.

Bursting with creamy feta and tender broccoli, these muffins offer a satisfying bite every time. Serve warm with a drizzle of hot sauce or pack them cold for a picnic—they’re versatile and downright delicious.

Egg White Chilaquiles with Green Salsa

Spice up your morning with a protein-packed twist on a classic. These Egg White Chilaquiles with Green Salsa are crispy, tangy, and ready in minutes—perfect for a quick, satisfying breakfast.

Ingredients

• 4 cups tortilla chips (stale chips work best for extra crunch)
• 1 cup egg whites (about 8 large eggs, separated)
• 1 cup green salsa (homemade or store-bought, adjust heat to preference)
• 1/4 cup crumbled queso fresco (or feta for a tangier kick)
• 2 tbsp olive oil (or any neutral oil)
• 1/4 cup chopped cilantro (plus extra for garnish)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)

Instructions

1. Heat olive oil in a large non-stick skillet over medium heat (350°F).
2. Add tortilla chips to the skillet, spreading them out in a single layer. Toast for 2-3 minutes until slightly golden, flipping halfway through.
3. Pour egg whites evenly over the chips, ensuring coverage. Cook for 3-4 minutes, stirring gently, until whites are just set.
4. Drizzle green salsa over the egg and chip mixture, folding gently to combine. Cook for an additional 2 minutes until everything is heated through.
5. Remove from heat. Sprinkle with queso fresco, cilantro, salt, and pepper. Serve immediately.

Tip: For extra crispiness, broil the assembled chilaquiles for 1-2 minutes before adding toppings. Tip: Double the salsa if you love a saucier dish. Tip: Serve with a side of avocado slices for a creamy contrast.

These chilaquiles boast a delightful crunch with a soft, fluffy egg texture, all wrapped in a vibrant green salsa. Try topping with a fried egg for an extra-rich breakfast experience.

Herbed Cottage Cheese and Egg Scramble

Buckle up for a breakfast that’s creamy, herby, and downright delicious. This scramble is your ticket to a protein-packed morning with minimal fuss.

Ingredients

• 4 large eggs (room temp for even cooking)
• 1/2 cup cottage cheese (full-fat for creaminess)
• 1 tbsp butter (or olive oil for a lighter version)
• 1/4 tsp salt (adjust to taste)
• 1/8 tsp black pepper (freshly ground preferred)
• 1 tbsp fresh chives, chopped (sub with green onions)
• 1 tbsp fresh dill, chopped (dried works in a pinch)

Instructions

1. Crack eggs into a bowl, whisk until yolks and whites are fully blended.
2. Heat a non-stick skillet over medium-low heat, add butter until melted and bubbly.
3. Pour eggs into skillet, let sit for 10 seconds before stirring.
4. Gently fold eggs with a spatula, creating soft curds, about 2 minutes.
5. When eggs are halfway set, add cottage cheese, salt, and pepper.
6. Continue folding until eggs are softly set and cheese is warmed, about 1 more minute.
7. Remove from heat, stir in chives and dill for a fresh herby kick.

Perfectly fluffy with pockets of creamy cottage cheese, this scramble sings with fresh herbs. Try it piled on toast or alongside avocado for extra richness.

Smoked Salmon and Egg White Roll-Ups

Skip the boring breakfast—Smoked Salmon and Egg White Roll-Ups are your new morning MVP. Stack flavor, save time, and sneak in protein without trying.

Ingredients

• 4 large egg whites (or carton egg whites for ease)
• 2 oz smoked salmon, thinly sliced (look for wild-caught for best flavor)
• 1/4 cup cream cheese, softened (whipped variety spreads easier)
• 1 tbsp fresh dill, chopped (dried works in a pinch)
• 1/2 tsp lemon zest (brightens up the dish)
• Salt and pepper (just a pinch to season)
• Cooking spray (or any neutral oil)

Instructions

1. Heat a non-stick skillet over medium heat and lightly coat with cooking spray.
2. Pour egg whites into the skillet, tilting to spread evenly. Cook for 2-3 minutes until edges set.
3. Flip the egg white sheet carefully and cook for another 1-2 minutes. Remove from heat and let cool slightly.
4. Spread cream cheese evenly over the egg white sheet, leaving a small border around edges.
5. Layer smoked salmon slices on top, followed by dill and lemon zest.
6. Roll the egg white sheet tightly from one end to the other, using the cream cheese as glue.
7. Slice the roll into 1-inch pieces with a sharp knife for clean cuts.

Now, the Smoked Salmon and Egg White Roll-Ups are ready to rock your breakfast game. Notice how the creamy cheese balances the smoky salmon, while the dill and lemon add a fresh kick. Serve these roll-ups on a platter for brunch or pack them for a protein-packed snack on the go.

Summary

Great choices await in our roundup of 20 Delicious Low Calorie Egg Recipes for Healthy Eating! Whether you’re meal prepping or whipping up a quick dinner, these recipes are sure to delight. We’d love to hear which ones become your favorites—drop us a comment below. Loved what you saw? Share the inspiration with fellow foodies on Pinterest. Happy cooking!