Whether you're topping your avocado toast with a poached egg or whipping up a hearty breakfast scramble, it's fair to say that eggs are one of the most versatile ingredients. They're also one of the best foods for shrinking belly fat.
In addition to being chock-full of weight loss-promoting vitamins and minerals, eggs are low in calories and high in protein, which means they will help keep you full. Plus, the amino acids found in eggs can boost your metabolism, as the body needs extra energy to process protein.
To gain some insight on the best egg recipes that can help shrink belly fat, we spoke with Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, and member of our medical expert board. Read on to see what she had to say. Then, for more, check out 17 Benefits of Eating Eggs Every Day, Says Science.
Healthy Spring Vegetable Frittata
Spring has sprung—and that means it's prime time to incorporate seasonal vegetables into your diet. It also means this egg dish might become one of your go-to breakfasts this season.
"This frittata recipe is the perfect weight-loss food," Young says. "It's high in seasonal vegetables, which you can get right now, and that can add fiber, volume, and taste to your meal."
Jam-packed with vitamin-rich veggies like asparagus, leeks, red bell peppers, and spinach, this dish is bursting with nutrients that will keep you feeling energized and satisfied during the day.
Get our recipe for Healthy Spring Vegetable Frittata.
Vegetarian Black Bean Omelet
This omelet packs a punch of protein, which Young says will "keep you full for hours."
Beans are high in soluble fiber, which means they digest more slowly, ultimately promoting satiety. In fact, in a 2016 study published in Food & Nutrition, participants who ate a high-protein meal with a base of beans and peas felt more satiated than those who consumed a high-protein meal with a base of pork and veal.
Additionally, in another study conducted by Wake Forest Baptist Medical Center, researchers found that for every 10-gram increase in soluble fiber eaten daily, participants' visceral fat decreased by 3.7% over five years.
Get our recipe for Vegetarian Black Bean Omelet.
10-Minute Baked Eggs with Mushroom and Spinach
If you prefer an egg with a runny yolk, this recipe is for you. And beyond the egg, this dish also has two key weight loss-supporting ingredients.
"The spinach and mushrooms are super high in nutrients and low in calories," Young says.
According to Livestrong, one cup of cooked spinach has four grams of fiber. This can curb hunger cravings and prevent overeating. Meanwhile, the mushrooms' vitamin D content can help with weight management, as previous research has linked higher levels of belly fat to lower levels of vitamin D.
To make the recipe even more weight loss-friendly, Young recommends omitting the meat and substituting it with more vegetables.
Get our recipe for 10-Minute Baked Eggs with Mushrooms and Spinach.
Healthy Loaded Vegetable Frittata
Between the sweetness of the red peppers, the saltiness of the cheese, and the umami taste of the vegetables, this frittata boasts a complete flavor profile. As Young previously highlights, veggies also have the added bonus of being high in fiber and low in calories, helping to support your weight loss goals.
Again, to make this dish even healthier, Young advises skipping the bacon and adding more vegetables.
"The more veggies, the better. The less processed meat, the better," she says.
Get our recipe for Healthy Loaded Vegetable Frittata.
Air Fryer Egg White Frittata
If you're seeking an even lighter breakfast option, this four-ingredient frittata will do just the trick. Not only do egg whites contain almost no fat, but they can reduce appetite, help build muscle, and promote heart health.
"A perfect weight-loss food, egg whites are also low in cholesterol for those watching cholesterol levels, too," Young adds.
Simply whisk up some egg whites, stir in your veggies, and pop the mixture into the air fryer. In just eight minutes, you'll have a fluffy and filling meal.
Looking for more air fryer recipe inspiration? Check out these 11 Easy Air Fryer Recipes For Weight Loss.
Get our recipe for Air Fryer Egg White Frittata.