Who would have ever imagined the delicious creation that could come from mixing veggies, cheese, and meats into eggs and baking them together? The problem with frittatas is that you can quickly go over the top with extra ingredients, said Stephan. For a healthier version, try cooking your frittata with fewer ingredients to avoid additional carbs and calories.
4. Fried Eggs
You can boil them, bake them, and yes, you guessed it–fry them! These various cooking options allow you to pack your eggs with tons of flavor. However, it is important to note that by frying eggs in calorie and fat-packed butter or oil, you can easily double the number of calories in that dish. Be sure to fry them using zero calorie cooking spray. You’ll keep the taste and lose the extra calories.Related: Why You Should Never Store Eggs in This Part of The Fridge
3. Scrambled Eggs
The easiest and quite possibly the most common way to eat eggs for breakfast is scrambled. Simply add eggs to a hot pan and stir until cooked through. You can eat them plain, which puts them on par health and nutrition-wise with a boiled egg. But there are people who prefer to add a little flavor to their eggs. You can add chopped veggies or a handful of spinach, Stephan said. Adding cheese is also fine, but be sure to watch your serving size. A slice of chopped ham can also add quick flavor and extra protein. Expect roughly 300 calories, 25 grams of protein, and 20 grams of fat. The majority of the carbs and fiber will come from the added vegetables.
The trick is to think “packed with healthy veggies” when making omelets, not “smothered in cheddar and bacon”. Stephan points out that omelets are a great way to incorporate veggies you may not be so fond of, such as mushrooms or asparagus. “My go-to egg omelet is two whole eggs, tons of multi-colored bell peppers, onions, spinach, and a sprinkle of feta cheese,” he said. “Just watch the calories and don’t add too much cheese or processed meats.” Stephan’s omelets pack 209 calories, 16 grams of protein, 12 grams of fat, seven grams of carbs, and two grams of fiber.
1. Hard Boiled EggsRelated: Find the Freshest Eggs at the Grocery Store Using This Easy Trick
This is by far the best way to ingest protein in its purest form, said Stephan. “You can’t add any extra calories simply boiling an egg in water,” he explained. “It’s an egg in its natural form.” The great thing about this method is that the egg can be eaten hot or cold, and added to other foods to amp up nutrition, such as salads. Expect roughly 70 calories, six grams of protein, and five grams of fat from each egg.