Healthy Egg Recipes

By Food & Wine
May 09, 2019
From an easy breakfast burrito to a new take on salad Niçoise, here are some of F&W's best healthy egg recipes.
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Hummus Deviled Eggs

Hummus goes well with eggs—from egg salads to the deviled kind.

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Summer Chopped Salad with Quick-Pickled Vegetables

To add a tangy burst of flavor to this easy salad, Michael Nischan pickles the carrots, celery and peppers before tossing them with the rest of the salad.

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Haricot Vert Salad with Quail Eggs and Shrimp

Christophe Emé says this is the kind of food his mother, Maryvonne, used to make when he was growing up in the Loire valley. Everything came from their backyard: the beans, the shallots, the laitue (similar to Boston lettuce), the eggs. His mother even made vinegar for the dressing. Emé refines and updates the recipe by using quail eggs instead of hen eggs and substituting arugula for the lettuce. Maryvonne used peanut oil in the dressing, as is traditional in the Loire, but Emé opts for olive oil instead.

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Baked Eggs en Cocotte with Basil

These baked eggs topped with melted butter are Piero Incisa della Rocchetta's go-to breakfast. The dish was also a favorite of his grandfather Mario, the founder of Italy's world-famous Sassicaia winery in Tuscany.

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Soba Noodles with Dashi, Poached Egg and Scallions

Chef Douglas Keane creates a quick but flavorful broth using kombu (a type of seaweed) and dashi powder (an instant Japanese stock made from shaved bonito—tuna flakes). He poaches eggs in the broth and serves them for a protein-rich lunch or even breakfast.

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Poached Eggs with Parmesan and Smoked Salmon Toasts

Dipping a crispy toast finger (the French call it a mouillette) in a soft egg yolk has to be one of life's great pleasures. "When I was a kid, I loved it," says Jean-Georges Vongerichten. In this adult version, he wraps smoked salmon around half of the toasts and sprinkles the rest with grated Parmigiano-Reggiano, so it melts and forms a salty crust when baked.

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Hot Niçoise Salad

Gwyneth Paltrow transforms one of her favorite salads, the Niçoise, into a hearty one-dish dinner by roasting tuna steaks on a tangle of beans, tomatoes, anchovies and olives.

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Shrimp Fried Rice

Rice is a staple at every Malaysian meal, so there are always plenty of leftovers—which are, in fact, what you want when you're making fried rice. This rice dish is seasoned with belacan (shrimp paste), oyster sauce, soy sauce and white pepper, but it's the pickled mustard greens that provide a memorably tangy punch.

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Pickled Vegetable Salad with Soft-Boiled Eggs

This elegant, crunchy salad includes vitamin-and-mineral-packed beets, turnips and fennel, plus protein-rich eggs. Barbara Lynch tosses the shaved vegetables with vinegar and olive oil until they're slightly pickled.

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Poached Eggs with Cubanelle Pepper Puree

Cubanelles are long, sweet peppers that are usually light green (you can occasionally find red ones as well) and sometimes have a slight kick. After chef Tony Maws chars the peppers, he blends them with green hot sauce and serves the puree with meaty mushrooms and runny poached eggs.

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Avgolemono Chicken Soup with Rice

Avgolemono is a classic sauce of chicken broth, egg yolks and lemon juice; the addition of a bit more chicken broth, rice and shredded chicken turns it into a satisfying soup.

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Breakfast Burrito

"How many lunchrooms have disgusting Taco Tuesdays?" asks chef Spike Mendelsohn. As an alternative, he stuffs burritos with scrambled eggs (lightened with egg whites), feta, turkey bacon and spinach.

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Umbrian Lentil Stew with Olive-Oil-Fried Eggs

In Panicale, the small Umbrian town where Nancy Silverton's house is located, Matt Molina bought Umbrian lentils—a small, brownish-green variety grown in Castelluccio. "They have a rich, buttery flavor that's so comforting," he says. Molina simmered them slowly until they were exquisitely creamy.

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Eggs Baked in Roasted Tomato Sauce

PHOTO © QUENTIN BACON

Studies have shown that people who eat eggs for breakfast tend to lose weight. Here, eggs are cooked in an antioxidant-rich tomato sauce.

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Tangy Lemon-Egg Soup with Tiny Meatballs

With its blend of chicken stock and vitamin-C-rich lemon, this restorative soup (inspired by the classic Greek lemon-egg soup avgolemono) is a good way to fight colds or the flu.

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Egg White Soufflé with Ratatouille

Ratatouille contains all kinds of vegetables, including zucchini, squash, eggplant, tomatoes and bell peppers. Sandro Gamba sometimes makes his in a large skillet, then tops it with fluffy egg whites that puff up in the oven. "People look at it like it's candy," he says. "They see how pretty it is, and they want to eat it."

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Spinach and Egg-Drop Pasta Soup

"In our house, stracciatella was a catch-all," Tom Valenti says about this simple, rustic soup. "We started with good homemade stock and added whatever was around: beans, leftover sausage, shredded chicken." With a few truffle shavings, this soup can be dressed up for a holiday dinner party.

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Shrimp, Asparagus and Eggs in Spicy Tomato Sauce

The ingredients in this zesty, fresh-tasting, one-dish meal deliver a slew of antioxidants, protein and vitamins.

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