Home Weight Loss Top 10 Egg Recipes for Weight Loss, Based on Nutritionists

Top 10 Egg Recipes for Weight Loss, Based on Nutritionists

Top 10 Egg Recipes for Weight Loss, Based on Nutritionists

Eggs are an especially nutritious food known to profit weight reduction. They’re a unbelievable source of high-quality protein, a highly satiating nutrient. Due to this fact, consuming eggs reduces overeating and snacking between meals. Moreover, eggs are relatively low in calories, with one large egg containing around 70-80 calories. Eggs are wealthy in essential nutrients corresponding to vitamins, minerals, and antioxidants, which support overall health and well-being.

Eggs are easy to arrange, and diverse recipes contain eggs. Nevertheless, though eggs can profit weight reduction, one should devour them as a part of a healthy and balanced weight loss program that features a wide range of whole grains, vegetables, and healthy fats. Overall, eggs may help support weight reduction efforts and improve overall health.

Regarding cholesterol specifically, there was some debate prior to now about whether eggs are healthy or not. Nevertheless, current pondering holds that eggs are helpful when consumed moderately because they might be an excellent source of protein and other crucial nutrients.

This text explores the dietary contents of eggs and possible advantages for weight reduction. It also provides various weight-loss-friendly recipes on eggs. 

Dietary Value of Eggs

Based on USDA, 100 grams of eggs contain the next nutrients.

  • Energy: 143 kcal
  • Carbohydrates: 0.72 g
  • Protein: 12.6 g
  • Fat: 9.51 g
  • Fibre: 0 g
  • Phosphorus: 198 mg
  • Zinc: 1.29 mg
  • Calcium: 56 mg
  • Magnesium: 12 mg
  • Potassium: 138 mg
  • Folate: 47 µg

Eggs are stuffed with nutrients. They profit the eyes, bones, muscles, brain development, metabolism, liver function, etc. Nevertheless, there may be a standard myth that egg yolks are bad for health. The reality behind egg yolks is that it’s wealthy in vitamins B12, A, D, E, and K. It also comprises several minerals like folate, riboflavin, iron, etc. As well as, egg yolk is wealthy in dietary cholesterol, which doesn’t cause blood levels of cholesterol to rise. The principal perpetrator for top cholesterol is trans fat. Dietary cholesterol in egg yolks is useful for health because it aids in producing certain hormones.

Advantages of Eggs for Weight Loss

Eggs are a dietary powerhouse. It’s low in calories. A big egg only has about 74 calories. Egg yolks are exceptionally nutrient-dense. Moreover, the high protein content of eggs makes them satiating. Based on investigations, there are several health advantages of egg protein. In comparison with diets with less protein, high-protein foods suppress hunger and improve feelings of fullness. As well as, studies suggest eggs are good for weight reduction.

The nine essential amino acids your body requires are all present in eggs. Research suggests protein is sweet for weight reduction. Also, consuming a high-protein weight loss program can speed up the thermic effect of food, which may raise metabolism by as much as 80–100 calories per day. The term “thermic effect” describes the energy the body requires to interrupt down food. Studies suggest protein has a more significant thermic effect than fat or carbohydrates. Due to this fact, high-protein foods like eggs can enhance your calorie expenditure to help with weight reduction.


Eggs are a powerhouse of nutrients. There are roughly 74 calories present in a big egg. Eggs are nutrient-dense and filling resulting from their high protein content. Research findings suggest eggs enable you reduce weight. Eggs contain all nine amino acids that your body needs. Also, eating a weight loss program high in protein can speed up the thermic motion of food, increasing metabolism. Protein has a more substantial thermogenic effect when put next to fat or carbohydrates. Due to this fact, high-protein foods like eggs can increase your calorie expenditure to enable you reduce weight.

Best Egg Recipes for Weight Loss

1. Egg Drop Soup

Servings: 6

Total time: quarter-hour 


  • Chicken stock: 4 cups
  • Salt: to taste 
  • Sesame oil: ½ tsp
  • Turmeric: ½ tsp
  • Pepper: to taste 
  • Eggs: 3


  1. Bring the chicken stock to a boil. Stir in sesame oil, salt, pepper, and turmeric.
  2. Beat the egg calmly and slowly drizzle it over the soup until you might have added all of it.
  3. Stir the soup for a few minutes.
  4. It’s able to serve.

2. Egg Sandwich

Servings: 2

Total time: 20 minutes 


  • Sliced Boiled Eggs: 2
  • Cucumber: 1 (sliced)
  • Pepper: to taste 
  • Salt: to taste 
  • Brown bread: 4 slices 


  1. Arrange the slices of cucumber and boiled egg on the brown bread. Sprinkle with salt and pepper. Place one other slice of brown bread on top.
  2. Cut the sandwiches into two halves and serve them. 

3. Egg Salad

Servings: 2-4

Total time: 25 minutes 


  • Boiled Egg – 3
  • Onions – 2 tbsp chopped
  • Carrot – 2 tbsp grated
  • Greek Yogurt – 2 tablespoons
  • Dijon Mustard – 1 tsp
  • Celery stalk -2 tbsp
  • Salt to taste
  • Pepper to taste


  1. Chop onions and blend them in a bowl with grated carrot, celery stalk and eggs.
  2. Whisk the yoghurt with dijon mustard, salt and pepper.
  3. Pour the yoghurt mix over the salad and blend well.
  4. Serve.

4. Healthy Egg Pizza

Servings: 2

Total time: 10 minutes 


  • Egg: 1 
  • Chia seeds: 1 tbsp
  • Flaxseeds: 1 tbsp
  • Red chilli flakes: 1 tbsp
  • Salt: to taste
  • Pepper: to taste
  • Multi-grain bread: 4 slices 
  • Olive oil: 2 tbsp
  • Onion: 1 cup (chopped)


  1. Whisk egg with chopped onions, chilli flakes, pepper, salt, chia seeds, and flaxseeds. 
  2. Heat oil and pour the egg mixture into the saucepan. 
  3. Place bread slices on top of the egg mixture and let it cook for 3-4 minutes.
  4. Gently flip the egg and cook it for one more 2 minutes.
  5. Serve it hot

5. Broccoli-eggs in a Mug

Servings: 1

Total time: 5 minutes 


  • Broccoli florets: 1 cup
  • Egg: 1
  • Salt: to taste 
  • Pepper: to taste 


  1. Boil the broccoli florets until very tender. Mash it and keep it aside. 
  2. Get a microwave-safe mug and crack an egg in it. 
  3. Add salt and pepper and beat it with a fork.  Add the mashed broccoli.
  4. Put it within the microwave for five minutes. 
  5. Serve it warm.

6. Baked Eggs Cups With Mushroom and Spinach

Servings: 6

Total time: Half-hour 


  • Eggs: 6
  • Mushrooms: 3 cups
  • Spinach: 2 cups
  • Salt: to taste
  • Pepper: to taste 


  1. First, preheat the oven for 10 minutes at 180 degrees Celsius.
  2. You should utilize small muffin cups to make this recipe. 
  3. Add egg, chopped spinach, sliced mushroom, salt, and pepper in a bowl and blend it with a fork. Add this mix into muffin cups.
  4. Place it within the oven for 15-Half-hour. 
  5. Serve it hot.

7. Savoury French Toast Stuffed With Yoghurt

Servings: 2

Total time: Half-hour 


  • Yoghurt: 1 cup
  • Eggs: 2
  • Salt: to taste
  • Pepper: to taste
  • Onion: ½ cup (chopped)
  • Chillies: 3 (chopped)
  • Olive Oil: 1 tbsp 
  • Wheat bread slices: 4


  1. Add eggs, salt, pepper, chopped onions, and chillies in a bowl and blend well. 
  2. Heat oil in a saucepan.
  3. Dip the bread slices within the egg mixture and fry it.
  4. When it’s fried, keep it on a serving plate and add two tbsp of yoghurt and serve hot. 

8. Spinach Omelette

Servings: 1

Total time: 5 minutes 


  • Eggs: 3
  • Spinach: 1 cup (Finely chopped)
  • Coriander leaves: ¼ cup
  • Salt: to taste
  • Black pepper: to taste
  • Olive oil: 1 tbsp


  1. Crack the eggs right into a bowl and whisk them.
  2. Add the finely chopped spinach and coriander leaves
  3. Add salt and pepper to taste and beat all together.
  4. Heat the pan and add some oil. 
  5. Spread the egg and spinach mixture and cook on a medium heat.
  6. Serve spinach omelette immediately.

9. Mini-egg Burgers

Servings: 4

Total time: 20 minutes


  • Eggs: 4
  • Lettuce: 4
  • Tomato: 4 slices


  1. Boil the eggs and slice them in halves horizontally. 
  2. Put lettuce and a slice of tomato in between
  3. Put a toothpick in between in order that it’s stable.
  4. Enjoy!

10. Deviled Eggs

Servings: 2

Total time: 20 minutes 


  • Eggs: 6 large
  • Greek yoghurt: ¼ cup
  • Apple cider vinegar: 1 tsp
  • Salt: to taste
  • Pepper: to taste
  • Chilli flakes: to taste


  1. Boil the eggs and take away their shells. 
  2. Slice the eggs into halves, remove the yolks, and place them in a small mixing bowl.
  3. Mix well with Greek yoghurt, apple cider vinegar, salt, and pepper. 
  4. Spoon the yolk mixture into the centre of the yolk. You’ll be able to serve the eggs with sprinkled chilli flakes.

HealthifyMe Suggestions

The high protein content in egg frittatas can promote satiety and reduce cravings, making them a superb option for weight management. As well as, frittatas are an awesome strategy to use leftover vegetables and meats. Whisk eggs with milk, add cooked veggies and lean meat, and bake in a skillet for a straightforward and nutritious meal. For extra nutrition, serve with a side salad made with fresh ingredients.

The Final Word

Eggs are jam-packed with goodness. It’s wealthy in vitamins, protein, and minerals. So, eggs are a superb food alternative for people trying to improve their health and support weight reduction efforts. As well as, eggs may help to advertise satiety and reduce the likelihood of overeating. Moreover, eggs are versatile and might be incorporated into various meals, making them a straightforward and convenient food so as to add to your weight loss program. Whether boiled, curried, or omelette, eggs are a highly nutritious and delicious food that gives quite a few health advantages when consumed as a part of a balanced and healthy weight loss program.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to switch medical advice from professionals. For further information, please contact our certified nutritionists Here.

Ceaselessly Asked Questions (FAQs)

Q: Are eggs an excellent food to eat when attempting to reduce weight?

A: Eggs are a superb alternative for people attempting to reduce weight. They usually are not only low in calories but high in protein. Also, eggs are called  a whole protein since they contain all nine essential amino acids. 

Q: What are some healthy ways to cook eggs for weight reduction?

A: You’ll be able to have poached or boiled eggs in case your watching your weight. Because it doesn’t include extra calories, it is good for weight reduction. Boiled eggs are convenient to eat and are a no-fuss meal addition. Nevertheless, at all times restrict the 2 whole eggs per day.  

Q: Can I eat eggs on daily basis if I need to reduce weight?

A: Yes, you possibly can include an egg on daily basis. Adding eggs to your weight loss program can be certainly one of the only things you possibly can do. They’re wealthy in protein that can keep you feeling full for a very long time and encourage you to devour fewer calories throughout the day. 

Q: What number of calories are in an egg?

A: Eggs are incredibly low in calories. 100 grams of eggs contain 145 calories. An egg of medium size typically has 60 calories, whereas an egg of small size has 55 calories. 

Q: Is it higher to eat the entire egg or simply the egg white when attempting to reduce weight?

A: Egg yolks usually are not detrimental to weight reduction. You’ll be able to include one or two whole eggs without eliminating any a part of it for weight reduction. Nevertheless, limit your intake to not greater than 2 whole eggs per day when attempting to reduce weight. 

Q: What are some easy and healthy egg-based meals for weight reduction?

A: Some easy and healthy egg-based meals for weight reduction include egg salad, scrambled egg, broccoli eggs in a mug, baked eggs with mushroom and spinach, omelette, egg sandwich, etc. 

Q: Can I eat eggs for breakfast on daily basis if I need to reduce weight?

A: You’ll be able to eat eggs for breakfast on daily basis. Eggs are filled with protein, fibre, vitamins, and minerals, boosting energy. As well as, including eggs in your breakfast are good for weight reduction. 

Q: Are boiled eggs good for weight reduction?

A: Yes, boiled eggs are a superb alternative for weight reduction. It doesn’t contain any extra fat that increases its calorie content. You’ll be able to cut the boiled egg into slices and add it to your salad, soups, or quinoa bowls. 

Q: Can I eat eggs as a snack when attempting to reduce weight?

A: Eggs might be a super snack option for weight watchers. There are different recipes for eggs; some recipes, like spinach and egg cups, hard-boiled eggs, scrambled eggs, egg sandwiches, etc., might be ideal for snacking. It provides good-quality protein. 

Q: Are there any egg-based recipes that usually are not good for weight reduction?

A: Consuming eggs that get prepared using an excessive amount of fat or oil just isn’t suitable for weight reduction; for instance, egg biriyani, egg butter masala, egg fried rice, fried egg noodles, egg paratha, egg pakora, deviled eggs, etc. These are primarily fried, high in calories and unhealthy fat, and detrimental to weight reduction. 

Research Sources

1. Data by the US Department of Agriculture on eggs |FDC ID: 171287| 


2. Puglisi MJ, Fernandez ML. The Health Advantages of Egg Protein. Nutrients. 2022 Jul 15;14(14):2904. doi: 10.3390/nu14142904. PMID: 35889862; PMCID: PMC9316657.


3. Ruxton, C.H.S. & Derbyshire, Emma & Gibson, Sigrid. (2010). The dietary properties and health advantages of eggs. Nutrition & Food Science. 40. 263-279. 10.1108/00346651011043961. 


4. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Food plan-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.


5. Pesta DH, Samuel VT. A high-protein weight loss program for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014 Nov 19;11(1):53. DoI: 10.1186/1743-7075-11-53. PMID: 25489333; PMCID: PMC4258944.



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