Low-Calorie Egg Recipes

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

Staff Picks

Flat-Belly Salad

Rating: Unrated
3
This salad is a helpful tool for weight loss because it provides a good balance of fiber, protein and healthy fats from loads of veggies and beans, all tossed in a tangy apple-cider vinaigrette. To meal-prep these for lunch throughout the week, pack the dressing and the salad separately and make sure your veggies are thoroughly dried before packing them together.
By Hilary Meyer

Easy Loaded Baked Omelet Muffins

Rating: Unrated
8
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.
By Carolyn Casner

Muffin-Tin Quiches with Smoked Cheddar & Potato

Rating: Unrated
26
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.
By Carolyn Casner

Mozzarella, Basil & Zucchini Frittata

Rating: Unrated
10
This vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette.
By EatingWell Test Kitchen

Spinach & Egg Scramble with Raspberries

Rating: Unrated
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.
By Robin Bashinsky

Avocado-Egg Toast

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

Parmesan & Vegetable Muffin-Tin Omelets

Rating: Unrated
2
These simple veggie muffin-tin "omelets" are easy to make in the morning--or mix up the batter the night before. They're perfect for company or to take for an easy breakfast on the go.
By Carolyn Casner

Cauliflower & Kale Frittata

Rating: Unrated
2
Inspired by traditional Spanish tortillas made with potatoes, this healthy frittata recipe swaps potatoes for low-carb cauliflower. Serve it along with kale (or your favorite greens) for brunch or an easy breakfast-for-dinner.
By EatingWell Test Kitchen

Greek Muffin-Tin Omelets with Feta & Peppers

Rating: Unrated
4
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!
By Carolyn Casner

"Egg in a Hole" Peppers with Avocado Salsa

Rating: Unrated
3
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.
By Abbie Gellman, M.S., RD, CDN

Easy Pea & Spinach Carbonara

Rating: Unrated
5
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.
By Adam Hickman

Parmesan Cloud Eggs

Rating: Unrated
7
These light and fluffy eggs are loaded with Parmesan and scallions for tons of flavor, plus there's a luscious runny yolk on top. And don't worry, this impressive brunch recipe is easy enough for anyone to master.
By Carolyn Casner

Inspiration and Ideas

Quiche Lorraine

Quiche Lorraine

Rating: Unrated
1
Quiche Lorraine is a classic French dish that makes for a hearty breakfast, lunch or dinner.
Eggs in Tomato Sauce with Chickpeas & Spinach

Eggs in Tomato Sauce with Chickpeas & Spinach

Rating: Unrated
9
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.
Broccoli, Ham & Cheese Sheet-Pan Eggs

Broccoli, Ham & Cheese Sheet-Pan Eggs

Mini Brie & Apple Quiches

Mini Brie & Apple Quiches

Rating: Unrated
2
Spring Green Frittata

Spring Green Frittata

Tomato & Feta Quiche with Spaghetti Squash Crust

Tomato & Feta Quiche with Spaghetti Squash Crust

Vegetable-Filled Omelets

Rating: Unrated
1

Enjoy this vegetable omelet for breakfast or dinner. Pair it with potatoes or slice of toast for a complete meal.

All Low-Calorie Egg Recipes

Scrambled Eggs with Vegetables

This fridge-clean-out meal is the perfect way to use up whatever vegetables you have on hand. Chop up anything that's been left behind in your veggie drawer for this quick scramble that's the perfect healthy dinner for one.
By Erin Alderson

Avocado Egg Salad Sandwiches

Rating: Unrated
3
Lighten up classic egg salad by swapping in creamy avocado instead of using mayonnaise. Sandwich it between toasted whole-wheat bread and you've got an easy, packable lunch ready for work or school.
By Carolyn Casner

Classic Quiche

Rating: Unrated
1
This healthy quiche recipe is perfect for entertaining--the quiche can be made ahead and is just as flavorful served warm or at room temperature. Filled with caramelized onions and Parmesan cheese, this healthy quiche with a whole-grain crust is perfect for breakfast or brunch, or served with a light salad for lunch.
By Stacy Fraser

Cheesy Egg Stuffed Peppers

Rating: Unrated
1
Bake up omelets in a pepper for a healthy, veggie-packed breakfast. Sweet bell peppers are filled with a cheesy egg filling with all the fixings of a classic Denver omelet. If you're cooking for a crowd, this recipe is easy to double!
By Hilary Meyer

Baked Eggs in Tomato Sauce with Kale

Rating: Unrated
2
You can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don't forget some whole-wheat bread for dipping.
By Lauren Grant

Green Shakshuka

Shakshuka, or eggs poached in an aromatic tomato sauce, is a fast, one-pan breakfast staple in Northern Africa and Israel. This healthy recipe features spinach, herbs and tomatillos. Garnish with a touch of harissa--a fiery chile paste--and dip some toasted whole-grain country bread into the jammy yolks.
By Carolyn Malcoun

Summer Skillet Vegetable & Egg Scramble

Don't toss out those almost-past-their-prime vegetables and fresh herbs. Toss them into this skillet egg scramble for a quick vegetarian meal. Nearly any vegetable will work in this easy skillet recipe, so choose your favorites or use what you have on hand.
By Jackie Newgent, RDN

Spaghetti Frittata

Rating: Unrated
6
Here's a creative way to use leftover cooked spaghetti: try mixing it with eggs for a filling Italian omelet. If you don't want to buy separate bunches of fresh herbs, look for an Italian blend package that may contain some of each or use one-third the amount of dried.
By EatingWell Test Kitchen

Egg-Stuffed Breakfast Potatoes

Rating: Unrated
1
A make-ahead breakfast perfect for camping or a busy morning--just reheat over campfire coals or in the microwave. Filled with red bell pepper, eggs and cheese, these russet potato boats are bursting with flavor for a breakfast you'll be excited to wake up for.
By Hilary Meyer

Tomato-Parmesan Mini Quiches

Rating: Unrated
4
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.
By Diabetic Living Magazine

Broccoli Frittata

Repurpose your stale bread and make this quick and easy breakfast frittata.
By Diabetic Living Magazine

Green Shakshuka with Spinach, Chard & Feta

Rating: Unrated
1
The inspiration for this green shakshuka recipe comes from HaBasta, a popular restaurant on the edge of Carmel Market in Tel Aviv, where the shakshuka is packed with green chard and spinach and a little hot pepper provides just a touch of spice. Serve with pita or crusty bread to sop up the sauce for a quick dinner or for brunch.
By Adeena Sussman

Avocado Egg Chilaquiles

Rating: Unrated
1
Crisp tortilla strips are baked with salsa and green chile peppers and topped with a fried egg, chopped avocado, cilantro, and red onion.
By Diabetic Living Magazine

Rainbow Frittata

Rating: Unrated
4
This delicious frittata is loaded with heart-healthy, omega-3 enriched eggs and a medley of colorful vegetables. Start cooking the vegetables on the stove and finish them up in the oven with the egg mixture. To serve, top with avocado slices, grape tomatoes and a touch of sriracha.
By Diabetic Living Magazine

Easy Cauliflower Fried Rice

This vegetarian faux fried rice uses riced cauliflower in place of white or brown rice to pack in extra veggies and cut down on carbs. Chile-garlic sauce pumps up the heat, and fresh ginger adds a bright, warm bite. If you don't like the heat of the chile-garlic sauce, leave it out and add a bit more tamari or soy sauce for a rich, fermented tang.
By Hilary Meyer

Mediterranean Egg and Tomato Skillet with Pita (Shakshouka)

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.
By Diabetic Living Magazine

Savory Oatmeal with Cheddar, Collards & Eggs

Have you tried savory oats yet? It's a nice change-up from the sweet way oatmeal is typically served, plus you get a full serving of vegetables. Serve with hot sauce, if desired.
By Breana Killeen

Asparagus-Cheese Omelet

This cheesy-asparagus omelet is easy-to-prepare, satisfies your hunger, and looks beautiful, too!
By Diabetic Living Magazine

Korean Steak, Kimchi & Cauliflower Rice Bowls

Rating: Unrated
9
Using riced cauliflower as the base of these "grain bowls" is an easy (and tasty!) way to up your vegetable servings. If you've ever wondered how to make those jammy eggs served with ramen, here you go! Let them simmer for 3 minutes more if you prefer a hard-set yolk.
By Hilary Meyer

Baked Eggs, Tomatoes & Chiles (Shakshuka)

Rating: Unrated
4
This popular Israeli breakfast or brunch skillet recipe features eggs cooked on a bed of roasted tomato sauce. Serve with warm crusty bread and hot sauce.
By Kathy Gunst

Ham and Broccoli Breakfast Casserole

Rating: Unrated
2
Prepare this easy ham and broccoli casserole the evening before, and in the morning just pop it in the oven for a delicious breakfast.
By Diabetic Living Magazine

General Tso's Chicken

Rating: Unrated
6
In this healthy version of a General Tso's Chicken recipe, we cut the fat and sodium in half from the original version by not frying the chicken and by using half as much soy sauce in this Chinese-takeout favorite. Serve with steamed baby bok choy or sautéed spinach and steamed brown rice.
By EatingWell Test Kitchen

Avocado Egg-in-a-Hole Toasts

Love avocado toast? Make it even better with this easy and attractive brunch recipe. We use the same concept as a traditional egg-in-a-hole toast, but add avocado for an even more satisfying and deliciously creamy breakfast toast. Don't toss the bread from the hole, it's perfect for dipping into the runny yolk.
By Carolyn Casner

Egg & Bacon Cauliflower English Muffin Breakfast Sandwiches

Use English muffins made with riced cauliflower in place of wheat English muffins to make a tasty breakfast sandwich that's far lower in carbs than traditional versions. With the addition of a runny egg, crisp bacon, creamy avocado and juicy tomato, you have a satisfying healthy breakfast that will keep you full until lunch.
By Carolyn Casner
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