Healthy Egg Recipes
These simple, healthy egg recipes are easy to make. They're also nutrient-dense and provide a healthy breakfast or light lunch. You'll find baked eggs, frittatas, omelets, and other classic recipes.
What are healthy eggs?
Eggs are an affordable, accessible, nutrient-dense food. But not all eggs provide the same nutritional punch. Indeed, the healthiest eggs come from chickens who are raised on fresh pasture with plenty of room to forage and who are able to eat a natural, varied diet that includes plenty of grasses, sprouts, and bugs.
Eggs that come from these free-roaming birds are called pastured eggs or pasture-raised eggs in reference to how the chickens are raised. Eggs from these birds are lower in cholesterol, richer in omega-3 fatty acids, and a better source of vitamins A and E. They're also a rich source of beta carotene, which accounts for the vivid orange-gold color of their yolks.
In essence, the real key to making healthy egg recipes is to start with healthy eggs. And those come from pasture-raised chickens eating their natural diet and with plenty of freedom to move safely outside.
You can find pasture-raised eggs at most farmer's markets and at farm stands, especially during the spring. You may also find them in well-stocked natural foods stores throughout the year. They tend to be more expensive than eggs from conventionally raised hens, but the price is worth it.
Tips for cooking eggs
Cooking healthy eggs from hens raised on pasture is the same as cooking eggs from conventionally raised hens. Keep in mind that while the egg white is rich in protein, most of the egg's nutrition (and almost all of its vitamins and minerals) rest in the yolk. So, when making egg recipes, make sure to use the yolk rather than discard it.
These healthy egg recipes are easy-to-make and relatively affordable. Baked eggs are perfect for brunch, while frittatas make an excellent light lunch, especially when partnered with a crisp green salad.