Low-Calorie Egg Recipes

Find healthy, delicious low-calorie egg recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Easy Loaded Baked Omelet Muffins

Rating: 4.55 stars 15
Protein-packed omelet muffins, or baked mini omelets, are a perfect breakfast for busy mornings. Make a batch ahead and freeze for the days when you don't have time for your typical bowl of oatmeal. You can also serve these fresh with fruit salad for a simple weekend brunch.

Christmas Breakfast Casserole

Rating: 5 stars 1
Enjoy this Mediterranean-inspired Christmas-morning casserole while you open presents. Breakfast casseroles are perfect for when you have a crowd to feed, and you can make the prep even quicker by tearing the bread into pieces the night before.

Sheet-Pan Eggs with Spinach & Ham

Rating: 4.5 stars 4
Making a big batch of eggs has never been easier with this one-pan oven-baked eggs recipe. Whether you are making brunch for a crowd or just want to meal-prep healthy breakfasts for the week, you'll have 12 servings ready in just 45 minutes.

Avocado-Egg Toast

Rating: 5 stars 6
Try it once and we think you'll agree: Topping avocado toast with an egg is a near-perfect breakfast.

Muffin-Tin Quiches with Smoked Cheddar & Potato

Rating: 4.61 stars 34
Potatoes, cheese and greens make this mini quiche recipe delicious and satisfying. Bake up a batch over the weekend and you'll have breakfast available in a hurry for the rest of the week.

Easy Pea & Spinach Carbonara

Rating: 3.67 stars 7
Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.

Tomato-Parmesan Mini Quiches

Rating: 4 stars 5
These individual mini quiches are a fun take on a traditional quiche. Leftovers can be refrigerated or frozen for an easy breakfast later in the week.

Ham and Broccoli Breakfast Casserole

Rating: 4.67 stars 5
Prepare this easy ham and broccoli casserole the evening before, and in the morning just pop it in the oven for a delicious breakfast.

Greek Muffin-Tin Omelets with Feta & Peppers

Rating: 4.33 stars 10
These Greek-inspired baked mini omelets are the perfect breakfasts on the go. Mix the batter the night before, and they'll be ready to bake in the morning. Once they're baked, you can keep these tasty omelet muffins in your fridge or freezer for future meals. Double score!

Eggs in Tomato Sauce with Chickpeas & Spinach

Rating: 4.6 stars 11
Simmer eggs in a rich tomatoey cream sauce studded with chickpeas and silky spinach for a super-fast vegetarian dinner. Serve with a piece of crusty bread to soak up the sauce. Be sure to use heavy cream; a lower-fat option might curdle when mixed with acidic tomatoes.

Creamy Scrambled Eggs with Chives

The secret to getting these scrambled eggs creamy is whisking plain kefir into the uncooked eggs. Using the French method for soft curds, the beaten eggs are cooked slowly. For the best results, use a nonstick pan.

Spinach & Egg Scramble with Raspberries

Rating: 4.5 stars 1
This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines weight-loss power foods, eggs and raspberries, with filling whole-grain toast and nutrient-packed spinach. The protein and fiber help fill you up and the whole meal clocks in at just under 300 calories.
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Inspiration and Ideas

Mediterranean Egg and Tomato Skillet with Pita (Shakshouka)
Rating: Unrated 2
Shakshouka is a North African dish that is usually eaten for breakfast or lunch. Made up of tomatoes, onions, pepper, eggs and spices; this recipe is tasty and simple to make.
Crab Louie Salad
At the Bayside Cafe in Morro Bay, California, this classic West Coast salad is made with Dungeness crab caught in the coastal waters. Lump crabmeat is a good substitute.
"Egg in a Hole" Peppers with Avocado Salsa
Rating: 4.4 stars
5

Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast.