Beyond easily upping your daily protein count— each 85-calorie eggs packs a solid 7 grams of the muscle-builder—eggs also boost your health. They’re loaded with amino acids, antioxidants and iron. Don't just reach for the whites, though; the yolks boast a fat-fighting nutrient called choline, so opting for whole eggs can actually help you trim down.
When you're shopping for eggs, pay attention to the labels. You should be buying organic, when possible. These are certified by the USDA and are free from antibiotics, vaccines and hormones. As for color, that's your call. The difference in color just varies based on the type of chicken—they both have the same nutritional value, says Molly Morgan, RD, a board certified sports specialist dietician based in upstate New York.
Here are 8 ways to work this breakfast staple into your diet all day long. Breakfast for dinner, anyone?
Make a Dinner Frittata
Breakfast for dinner doesn't have to mean a sad plate of scrambled eggs. Try this frittata recipe: Beat 6 eggs with black pepper, a pinch of salt and Parmesan cheese. Sauté 1/2 cup of chopped asparagus and 1/2 cup of chopped lean ham in 1 teaspoon of melted butter or coconut oil for 3 minutes in an oven-safe pan. Add the egg mixture to the pan and stir gently. Cook until the egg mixture has set on the bottom, about 4 minutes, and sprinkle with parsley. Place the pan in the oven and broil for about 3 minutes, or until the frittata is lightly browned. Serves 3.
Top off Your Sandwich
Slipping some egg onto your sandwich is an easy way to boost your midday protein intake and ward off mid-afternoon hunger pangs. Try topping a lunch BLT with avocado slices and an egg for a slimming protein-and-healthy-fat combo. Dining at home? Cook an egg sunny side up for your sandwich. The yolk makes a sauce for the whole dish that's worth breaking out the fork and knife.
Scramble Fried Rice
Yes, you can make your own fried rice quickly and easily. This recipe is perfect on those rights when you need some energizing—stat! Boil 1 cup of water with 1/2 teaspoon of salt and 2 tablespoons of low-sodium soy sauce. Add 1 cup of instant rice and stir. Remove from heat, cover and let sit for 5 minutes. Meanwhile, heat 1 teaspoon of sesame oil in a wok or skillet over medium heat, before sautéing 1/2 cup each of onions, green beans and bean sprouts and 2 garlic cloves for 2 to 3 minutes. Pour in 1 beaten egg and scramble for 2 minutes before stirring in the rice and mix. Top it off with 2 finely chopped green onions and a dash of pepper. Top with stir-fried chicken breast or grilled shrimp.
Whip Up Healthy Huevos Rancheros
Huevos rancheros doesn't have to be a weekend-only dish. Try this quick and healthy version for energy to get through that mid-week hump. Sauté 1/2 cup chopped onions, a diced tomato and 2 tablespoons green chiles in a pan with a dash each of cumin, salt and freshly ground pepper. Then, in a separate pan, spritz corn tortillas with oil and warm on both sides; set aside. Fry eggs and top each tortilla with one egg and tomato mixture. Sprinkle cheddar cheese and cilantro on each, and you're ready to eat.
Thicken Your Basic Breakfast
A big bowl of oatmeal is your morning go-to now, right? Right? Good! Now take that big boost of energy to the next level with a cooking trick. Get a little extra protein by stirring in a whole egg while your oats are cooking. (Tip: Add some sweetness before serving by drizzling it all with vanilla extract and a sprinkle of cinnamon.) Similarly, you can thicken up broths and soups by adding a beaten egg at the end of cooking; just stir and remove from heat.
Lighten Up French Toast
There's an easier way to get protein while enjoying your favorite sweet breakfast items without making chalky protein powder pancakes. Lighten up your favorite French toast recipe by using non-fat milk, whole-grain bread and cooking spray instead of butter when preparing. It's that simple.
Upgrade Your Omelet
We love the combination of salmon and egg in the morning; it not only packs a serious dose of healthy fats, but also boosts your energy with a serious injection of protein. Just beat two eggs while heating a tablespoon of olive oil in your frying pan, then add eggs and turn heat to low. Cook 3-5 minutes before topping with two slices of smoked salmon and 1/4 avocado, diced. Finally, fold the omelet over with a spatula and cook for 30 seconds more on each side.
Stuff a Pita
Nothing is easier than scrambling up some eggs in the morning, so why not toss them inside a whole-wheat pita for a quick breakfast sandwich that's easy to eat on the go? If you love breakfast any time of day, you can also use this trick with hard-boiled eggs and a pita for lunch.
Courtesy of Men's Fitness