Try these egg recipes for weight loss

Do you have weight loss in mind? Start working towards it with your diet. Yes, exercise is just as important, but what you eat is also important. Fitness enthusiasts often recommend eating protein-rich foods as they are good for weight loss. Eggs are packed with protein and other nutrients, making them a superfood you shouldn’t ignore. It’s the proteins in eggs that can help satisfy your hunger and improve satiety. This, in turn, can help reduce food intake later in the day, according to a 2020 National Library of Medicine report. So eating eggs for breakfast is a good idea. But wondering how to go beyond omelet and boiled eggs? Today we are sharing some interesting egg recipes for weight loss that you must try.

Benefits of eggs for weight loss

Before we move on to healthy egg recipes for weight loss, let’s see how this protein-rich food helps shed the extra pounds.

1. Rich in proteins

Eggs are an excellent source of high-quality protein, which is known to increase feelings of satiety. This can help reduce overall calorie intake, says Sukanya Poojary, nutritionist at Cloudnine Group of Hospitals, Malleswaram, Bengaluru.

Eggs are good for weight loss. Image courtesy: Adobe Stock.

2. Low in calories

Eggs are relatively low in calories, making them an excellent choice for people who want to incorporate low-calorie foods into their diet while getting essential nutrients.

3. Nutrient density

Eggs are packed with essential nutrients, including B vitamins, minerals such as selenium and phosphorus, and antioxidants (lutein and zeaxanthin). Obtaining a wide range of nutrients from whole foods like eggs can support overall health and well-being, which can positively impact your weight loss journey, the expert tells Health Shots.

4. Regulated blood sugar levels

Including eggs in your meals can help stabilize blood sugar levels and reduce insulin spikes. This can help control hunger and cravings, making it easier to stick to a balanced eating plan, says Poojary.

5. Muscle preservation

When you’re on the path to weight loss, it’s important to remember that you’re making an effort to maintain lean muscle mass. The protein in eggs can help maintain muscle tissue while promoting fat loss, especially when combined with regular exercise.

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Egg recipes for weight loss

It’s time to put on your chef outfit and start cooking. Here are the egg recipes for weight loss that you must try:

1. Egg-stuffed peppers


• 2 peppers
• 2 eggs
• 2 handfuls of spinach
• Salt and pepper for seasoning


  • Preheat the oven and line a baking tray with aluminum foil or baking paper so that the peppers do not stick while cooking.
  • Cut the pepper in half, remove the seeds and discard.
  • Save the peppers when baking.
  • Heat a pan over medium heat and add the spinach, which should be cooked until it softens.
  • Once the spinach is cooked, put it in the pepper.
  • Break an egg into each slice of pepper.
  • Season with salt and pepper.
  • Bake it in the center of the preheated oven for about 20 minutes and then serve.

2. Egg and lentil soup


  • 1 cup red lentils
  • 4 to 5 cups vegetable stock
  • 2 eggs
  • 1 onion, finely chopped
  • 2 tomatoes, diced
  • 3 to 4 cloves garlic, minced
  • 1 teaspoon ginger, grated
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon red chili powder
  • Salt and pepper to taste
  • Fresh parsley, chopped, for garnish


  • Take a large pan and heat the oil in it. Add the onion and fry until it becomes translucent.
  • Stir in grated garlic and ginger. Cook for another minute.
  • Add the tomatoes, cumin powder, coriander powder, turmeric powder and red chili powder. Cook the tomatoes until they soften and the herbs release their aroma.
  • Add the red lentils to the barrel. Stir well so that the lentils are coated with the herbs.
  • Add the water or vegetable stock. Bring the mixture to a boil and reduce the heat. Cover the vessel and let the lentils cook until soft and tender, about 20 to 25 minutes.
  • Once the lentils are cooking, prepare the eggs. You can hard boil them separately or poach them directly in the soup. To poach, carefully crack an egg into the boiling soup, cover the pan and let it cook until the egg white has set but the yolk is still slightly runny.
  • Once the lentils are cooked, use the blender to partially blend the soup. This creates a creamy base, while leaving some lentils whole for texture.
  • Season the soup with salt and pepper.
  • Serve the soup in bowls. Carefully place a poached egg on top of each bowl.
    Garnish with chopped parsley.
Try these healthy egg recipes. Image courtesy: Adobe Stock.

3. Keto egg salad


  • 3 hard-boiled eggs, peeled and chopped
  • 1 tablespoon mayonnaise
  • 1 teaspoon mustard
  • 2 tablespoons chopped celery
  • 2 tablespoons finely chopped onion
  • Salt and black pepper to taste.
  • 1 tablespoon chopped fresh dill.


  • In a bowl, combine the chopped hard-boiled eggs, mayonnaise, mustard, chopped celery and chopped onion and mix well.
  • Add salt and black pepper to taste, add dill and mix well.
  • Serve the keto egg salad on lettuce leaves or on low-carb bread.

4. Omelette with spinach and mushrooms


  • 2 whole eggs
  • 1/4 cup sliced ​​mushrooms
  • 1/2 cup fresh spinach leaves
  • 2 tablespoons of onions
  • Salt and pepper to taste
  • Boiling oil


  • In a non-stick pan, fry the sliced ​​mushrooms and diced onions until done.
  • Add the fresh spinach leaves and cook well.
  • Take a bowl, break the eggs and season with salt and pepper.
  • Take the pan, add a little oil and pour the beaten eggs into the pan.
  • Boil the eggs over medium heat.
  • Fold the omelet in half.
  • Cook for another minute or until the cheese melts and the omelet is fully cooked.
  • Slide the omelet onto a plate and serve with a salad or whole wheat toast.

5. Whole wheat spring roll


  • 2 whole eggs
  • 1 whole wheat tortilla
  • 1/4 cup sliced ​​mushrooms
  • 1/4 cup diced zucchini
  • 2 tablespoons diced onions
  • 2 tablespoons diced tomatoes
  • 1/4 cup baby spinach
  • Salt and pepper to taste


  • In a non-stick pan, fry the mushrooms, zucchini and onions until done.
  • Add the diced tomatoes and baby spinach to the pan and cook until spinach.
  • Beat the eggs in a bowl, season with salt and pepper and pour over the cooked vegetables.
  • Stir the mixture until the eggs are completely cooked.
  • Heat the whole wheat tortilla and add the scrambled eggs and vegetable mixture.
  • Roll up the tortilla and enjoy a delicious breakfast sandwich.

Healthy adults can safely eat dishes containing one or two eggs every day, depending on cholesterol levels. But if you already have high cholesterol or other risk factors for heart disease, reduce that amount to 4 to 5 eggs per week.

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