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Healthy and Delicious Egg Recipes for Brunch
Until recently, eggs got a bad rap because of their cholesterol content. But the new USDA Dietary Guidelines have dropped a decades-old cholesterol restriction; dietary cholesterol doesn't necessarily mean more cholesterol in the blood. Rejoice! I asked my dietitian colleagues to share their favorite ways to eat this nutrient-rich food. Try one of their 10 healthy and delicious egg recipes the next time you enjoy a weekend brunch.
Amy Gorin Nutrition
Baked Butternut Squash French Toast
This recipe is a go-to for brunch—whether I'm entertaining or it's just me. Butternut squash is a good source of blood-pressure-controlling potassium and offers lots of vitamin A for eye health, as well as vitamin C for strong immunity. Bonus: The pecans contain healthy monounsaturated fat.
Get the recipe: Baked Butternut Squash French Toast
Zucchini Quiche Quesadilla
Here's a breakfast dish that offers a whole serving of vegetables per slice. "Zucchini amps up the filling factor and is rich in antioxidants manganese and vitamin C," says Kelli Shallal, M.P.H., R.D., a dietitian, certified personal trainer, and blogger at HungryHobby.net.
Get the recipe: Zucchini Quiche Quesadilla
Food, Pleasure & Health
Fried Egg & Avocado Sandwich
"Even though this recipe has 'fried' eggs in the title, it calls for very little butter," says Dixya Bhattarai, R.D., clinical dietitian and food blogger at FoodPleasureandHealth.com. "And avocado is a nutrient-dense fruit providing substantial amounts of vitamins, minerals, and other nutrients with relatively few calories, with proper portion control. One-fifth of a medium avocado has 50 calories and contributes nearly 20 vitamins and minerals."
Get the recipe: Fried Egg & Avocado Sandwich
"Shakshuka is a traditional Israeli breakfast dish but can be enjoyed for any meal," says Jessica Fishman Levinson, R.D., culinary nutrition consultant and founder of Nutritioulicious.com. "It's super flavorful, satiating, and full of nutrients thanks to the eggs, tomato sauce, and any additional vegetables you add. We know cooked tomatoes are a rich source of the antioxidant lycopene, which has been shown to have protective effects against prostate cancer." Shakshuka also contains the antioxidant and anti-inflammatory spice turmeric.
Get the recipe: Summer Shakshuka
KISS in the Kitchen
"This egg scramble has high-quality protein from using whole eggs, plus additional lean protein and low-fat dairy," says Shannon Garcia, M.D.S., R.D., blogger at KISS in the Kitchen. "It also has fresh veggies, making this breakfast a huge nutrition win the whole family will enjoy!"
Get the recipe: Breakfast Scramble
The Foodie Dietitian
Truffle Mushroom Eggs Benedict
"This better-for-you Benedict boasts fiber-packed whole-wheat biscuits, swaps out Canadian bacon for meaty, savory mushrooms, adds an antioxidant punch with the addition of spinach, and saves on calories and fat by swapping butter for Greek yogurt in the hollandaise," says Kara Lydon, R.D., dietitian, registered yoga teacher, and blogger at KaraLydon.com. "Plus, that truffle oil! Well, that just makes it taste so much more delicious."
Get the recipe: Truffle Mushroom Eggs Benedict
The Delicious Crescent
Moroccan-Style Poached Eggs
This warm recipe is so nutritious for so many reasons. "It has the satisfying high-quality egg protein poached in the antioxidant-rich tomato sauce and laced with the heart-healthy and cancer-fighting flavonoids of the leeks!" says Roxana Begum, Ph.D., R.D., a Georgia-based dietitian and blogger at TheDeliciousCrescent.com.
Get the recipe: Moroccan-Style Poached Eggs
Goodness Gracious Living
"The protein and fat contained in eggs keeps you satiated longer than any refined-grain breakfast bar, allowing you to feel fueled for a morning of thinking and moving," says Beth Rosen, M.S., R.D., blogger at GoodnessGraciousLiving.com. "Adding vegetables like red peppers, zucchini, or kale boosts the nutrient content and helps you to reach the recommendation of 2 1/2 cups of vegetables per day in an easy and delicious meal."
Get the recipe: Egg Cups
Nourish Breathe Thrive
Chicken Sausage, Kale and Broccoli Frittata
"My personal opinion is that chicken sausage makes any dish better—it is a staple in my house," says Katie Cavuto, M.S., R.D., of NourishBreatheThrive.com. "But if you aren't into that, you can make a vegan or vegetarian version that will be equally as yummy and nutritious." Frozen veggies are nutrient-dense and super affordable, making this a cost-efficient and healthy dish.
Get the recipe: Chicken Sausage, Kale and Broccoli Frittata
Quick Breadless Quiche
"This is the slimmed-down version of a traditional quiche without the high calories and saturated fat from a pastry crust," says Erin Palinski-Wade, R.D., C.D.E., author of Belly Fat Diet for Dummies. "The chopped vegetables add additional fiber and antioxidants. And since this is the perfect make-ahead meal, it's a great way to start your day off with a protein-packed breakfast even when you are short on time or on the go."
Get the recipe: Quick Breadless Quiche