Eggs may be the easiest and very healthy way to start a day. Especially for people who love to eat savory and protein-high meals for breakfast. But, eggs are not exclusively meant for morning dishes.
As they are very easy to prepare and combine with many other ingredients, you can add them to any meal of the day. So today’s topic is going to be all about the less known ways to eat eggs.
Are eggs high in cholesterol?
Many people have some aversion to eggs believing that they are not healthy because of high cholesterol amounts. The truth is eggs have a lot of cholesterol, in fact, one egg contains 212mg, and that is over half of the RDI (recommended daily intake) of 300mg.
But, it is very important to know that cholesterol in your diet doesn’t certainly raise its level in the blood. Your liver produces plenty of cholesterol every day, and when you increase cholesterol intake through food, your liver will just produce less cholesterol.
Therefore, the levels will be evened out. But, the response to eating this high protein food is different between people.
- 70% people doesn’t have raised cholesterol level at all
- In some people, 30% (hyper responders) eggs can mildly raise total and LDL cholesterol.
So, people with some genetic disorders like hypercholesterolemia or an ApoE4 should limit or avoid eggs at all.
Eggs nutrition facts
When it comes to eggs’ nutrition facts, they are considered a superfood, as they are really rich in nutrients. So, take a look at the list below:
1 large boiled egg contains:
- Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B2: 15% of the RDA
- Phosphorus: 9% of the RDA
- Selenium: 22% of the RDA
- Eggs also contain some amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc.
- Calories: 77
- Protein: 6 grams
- Healthy fats: 5 grams
Can you eat eggs for weight loss?
As amazingly filling food, eggs are high in protein, and protein is considered satiating.
Therefore, they score very high on the satiety index scale, which measures the ability of ingredients that cause a feeling of fullness, and because of that reduce later calorie intake.
So, if you want to lose some weight, opt for some eggs. That way you’ll get important nutrients with fewer calories.
9 less known ways to eat eggs
So, after you gained some basic info about eggs, it’s time to find out more about amazing and less known ways to eat them. Enjoy and experiment with different egg recipe ideas and enrich your everyday diet.
NOTE: You must be aware that fresh eggs, even with the clean and uncracked shell may contain bacteria called Salmonella. That means every undercooked or runny egg may cause foodborne illness, food poisoning. So, check this guide on how to safely eat eggs. It’s best to always fully cook your eggs.
1. Khachapuri eggs
Khachapuri belongs to Georgian food and it’s made from dough with a boat shape. But, that’s not the end. It is filled with some yummy cheese and eggs. So, if you find these ingredients appealing, you should definitely give them a try.
It’s very savory and easy to prepare, and the best thing is you will enjoy your eggs in so much different but mouthwatering taste.
2. Poached Benedict salad
If you love lightweight but fulfilling meals for your breakfast a benedict egg salad sounds great. All you need to do is stir fry some vegetables, poach eggs and prepare tasty salad dressing to your taste.
Saute veggies with one tablespoon of olive oil. In a saucepan boil some water and reduce to a simmering point. Poach one egg at a time, for about 3-5 minutes. In the end, remove eggs from water and place one on top of each salad portion and garnish with dressing.
A very simple yet healthy way to start your day, you’ll agree.
3. Egg muffins
If you love oven meals then this is the one for you. Savory and easy. All you need is a muffin tin, some nice veggies, cream cheese, and sour cream. The best thing is that you can prepare these egg muffins in advance, refrigerate overnight and bake them in the morning.
You can freeze the muffins for later use if you want.
4. Pickled eggs and beets
This is a very unique and different way to eat eggs. Even if it doesn’t sound too familiar for you, try it out. You’ll need some canned beets, eggs, sugar, water, and vinegar. After placing boiled eggs and beets into a large jar, pour over boiled water, vinegar, and reserved beet juice.
Let everything cool, and after that refrigerate for at least 24 hours before serving.
5. Protein polenta
If you want to eat a creamy and salty meal for breakfast then you’ll like fried eggs over polenta. It’s very fulfilling and yummy. You will need some greens and cornflower, preferably one that is specified for a polenta meal.
So, cook the polenta, fry some eggs and add them over. You can stir-fry veggies or bacon, or both. If you would like to make a vegetarian version, skip the bacon, and add some greens like spinach, chard, or kale.
6. Red wine poached eggs
If you love food that looks interesting, you’ll enjoy this egg preparation idea. All you need is a bottle of red wine and eggs. So, after you bring the wine to boil, add eggs.
Have in mind it will take longer to poach them in wine, as the alcohol boils at a lower temperature than water. Poach each egg for about 4 minutes.
You can serve this easy meal with some greens, such as kale pesto, so the food colors would enhance one another. Purple, yellow, and green. Perfect!
7. Omelet in waffle iron
One more way to use your waffle maker is to prepare an awesome waffle omelet. It is so easy, simple, and clean. Choose some veggies to your taste. After you mix the eggs, add the veggies and place the mixture into the waffle maker.
Bake until it’s done, regularly check, so you don’t end up with a burnt meal. If you like, you can add some cheese when the omelet is ready. It will melt and be yummy.
8. Oven-baked sunny side up
This is one of those life hacks for easier meals. Especially when you need to make a bunch of sunny-side-up eggs. So, all you have to do is spray a sheet pan with some cooking spray, but the butter also works well.
Add everything in the oven, and bake for about 5-6 minutes, according to your taste. Serve the meal with any side ingredient you like and enjoy this so simple but amazing dish.
9. Omelet with quinoa
As you might’ve heard, quinoa is one healthy ingredient. Knowing you can make an omelet with it is great. In this healthy meal besides eggs and quinoa, you can add some spinach and goat cheese.
The magic happens when you add some cooked quinoa and other ingredients into the omelet and then fold it. The result is the perfect savory dish with healthy veggies and protein.
Note: Always remember you can improvise with all these meal ideas. Be free to change every ingredient and add anything you like. Just don’t skip the eggs! 🙂