12 Healthy Egg Recipes for Every Meal of the Day

Ingredients (Serves 4)

• 6 eggs
• 1 can (28 oz) crushed tomatoes
• 1 onion, diced
• 3 garlic cloves, minced
• 1 red bell pepper, diced
• 2 tbsp olive oil
• 1 tsp cumin
• 1/2 tsp paprika
• Salt and pepper
• Fresh cilantro
• Cost: $1.80/serving

Instructions

1. Heat olive oil in large skillet; sauté onion and pepper 5 minutes.
2. Add garlic, cumin, and paprika; cook 1 minute.
3. Stir in crushed tomatoes.
4. Simmer sauce 10 minutes.
5. Create 6 wells in sauce.
6. Crack one egg into each well.
7. Cover skillet; simmer 8–10 minutes until whites set.
8. Garnish with cilantro.

Ingredients (Makes 12 Muffins)

• 10 eggs
• 1/2 cup milk
• 1 cup spinach, chopped
• 1/2 cup bell peppers, diced
• 1/2 cup cheese, shredded
• 4 oz ham, diced
• Salt and pepper
• Cost: $0.35/muffin

Instructions

1. Preheat oven to 350°F.
2. Whisk eggs and milk together.
3. Divide spinach, peppers, cheese, and ham among a greased muffin tin.
4. Pour egg mixture over each, filling 3/4 full.
5. Bake 20–25 minutes until set.
6. Cool 5 minutes before removing.

Ingredients (Serves 4)

• 8 eggs
• 1/4 cup milk
• 2 cups mixed vegetables — zucchini, mushrooms, tomatoes
• 1/2 cup cheese, shredded
• 2 tbsp olive oil
• 1 onion, diced
• Salt and pepper
• Cost: $1.65/serving

Instructions

1. Preheat oven to 375°F.
2. Heat olive oil in oven-safe skillet; sauté onion 3 minutes.
3. Add vegetables; cook 5 minutes.
4. Whisk eggs with milk; pour over vegetables.
5. Sprinkle cheese on top.
6. Cook on stovetop 2 minutes until edges start to set.
7. Transfer to oven; bake 12–15 minutes until center is set.
8. Slice into wedges and serve.

Ingredients (Serves 4)

• 3 eggs, beaten
• 3 cups cooked rice, chilled
• 1 cup frozen vegetables
• 3 tbsp soy sauce
• 1 tbsp sesame oil
• 2 garlic cloves, minced
• 2 tbsp vegetable oil
• 4 green onions, sliced
• Cost: $1.45/serving

Instructions

1. Heat 1 tbsp vegetable oil in wok over high heat.
2. Scramble eggs; set aside.
3. Add remaining oil; stir-fry vegetables 2 minutes.
4. Add rice, breaking up clumps.
5. Add soy sauce, sesame oil, and garlic.
6. Return eggs to wok; toss well.
7. Garnish with green onions.

Ingredients (Serves 4)

• 4 cups chicken broth
• 3 eggs, beaten
• 2 tbsp cornstarch
• 2 tbsp water
• 2 cups spinach
• 2 green onions, sliced
• 1 tsp ginger, minced
• 2 tbsp soy sauce
• Cost: $0.95/serving

Instructions

1. Heat broth in pot; add ginger and soy sauce.
2. Bring to simmer.
3. Mix cornstarch with water.
4. Slowly stir cornstarch mixture into broth.
5. Simmer 2 minutes until slightly thickened.
6. Slowly drizzle beaten eggs while stirring gently to create ribbons.
7. Add spinach; cook 1 minute.
8. Garnish with green onions.

Ingredients (Serves 2)

• 4 eggs, hard-boiled
• 1/4 cup mayonnaise
• 1 tbsp Dijon mustard
• 1 tbsp relish
• 2 green onions, finely chopped
• Salt and pepper
• 4 bread slices
• Lettuce and tomato
• Cost: $1.25/serving

Instructions

1. Hard-boil eggs: place in pot of cold water, bring to boil, remove from heat, cover 12 minutes, then ice bath.
2. Peel eggs; chop roughly.
3. Mix with mayo, mustard, relish, and green onions.
4. Season with salt and pepper.
5. Spread on bread with lettuce and tomato.

Ingredients (Serves 4)

• 6 eggs
• 1 can (28 oz) crushed tomatoes
• 1 onion, diced
• 2 cups vegetables — zucchini, eggplant, peppers
• 3 garlic cloves, minced
• 2 tbsp olive oil
• 1 tsp cumin
• Salt and pepper
• Fresh parsley
• Cost: $1.95/serving

Instructions

1. Heat olive oil in large skillet; sauté onion and vegetables 8 minutes.
2. Add garlic and cumin; cook 1 minute.
3. Stir in tomatoes; simmer 10 minutes.
4. Create 6 wells; crack one egg into each.
5. Cover; simmer 8–10 minutes until whites set.
6. Garnish with fresh parsley.

Ingredients (Serves 4)

• 6 eggs, beaten
• 3 cups mixed vegetables — broccoli, snap peas, carrots
• 2 garlic cloves, minced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 2 tbsp vegetable oil
• Cooked rice for serving
• Cost: $1.50/serving

Instructions

1. Heat 1 tbsp vegetable oil in wok; stir-fry vegetables 4 minutes; set aside.
2. Add remaining oil; scramble eggs; set aside.
3. Return vegetables to wok.
4. Add garlic, soy sauce, and sesame oil.
5. Return eggs; toss everything together.
6. Serve over rice.

Ingredients (Serves 2)

• 2 avocados
• 2 eggs
• 1/4 cup cheese, shredded
• Salt and pepper
• Fresh cilantro
• Cost: $1.80/serving

Instructions

1. Preheat oven to 425°F.
2. Cut avocados in half; scoop out a small center portion.
3. Place avocado halves in a baking dish.
4. Crack one egg into each avocado center.
5. Sprinkle cheese and seasonings.
6. Bake 12–15 minutes until eggs set to desired doneness.
7. Garnish with cilantro.

Ingredients (Serves 6)

• 8 eggs
• 1/2 cup milk
• 1.5 cups ham, diced
• 1 cup cheese, shredded
• 1/2 onion, diced
• 2 tbsp butter
• Salt and pepper
• Cost: $1.90/serving

Instructions

1. Preheat oven to 350°F.
2. Heat butter in oven-safe skillet; sauté onion 2 minutes.
3. Add ham; cook 2 minutes.
4. Whisk eggs with milk; pour into skillet.
5. Sprinkle cheese on top.
6. Cook on stovetop 2 minutes.
7. Transfer to oven; bake 12–15 minutes until set.
8. Slice into wedges and serve.

Ingredients (Serves 6)

• 8 oz egg noodles
• 6 eggs
• 1 cup milk
• 1.5 cups ham or bacon, cooked
• 1 cup cheese, shredded
• 1/2 cup breadcrumbs
• 2 tbsp butter, melted
• Salt and pepper
• Cost: $2.10/serving

Instructions

1. Preheat oven to 350°F.
2. Cook noodles according to package directions; drain.
3. Whisk eggs with milk; season with salt and pepper.
4. Mix noodles, ham, and cheese in baking dish.
5. Pour egg mixture over.
6. Mix breadcrumbs with melted butter; sprinkle on top.
7. Bake 35–40 minutes until golden and set.

Ingredients (Serves 4)

• 6 eggs, beaten
• 8 oz ground beef
• 1 onion, diced
• 2 cups mixed vegetables
• 2 tbsp vegetable oil
• 1 tsp Worcestershire sauce
• Salt and pepper
• Fresh parsley
• Cost: $2.45/serving

Instructions

1. Heat 1 tbsp oil in large skillet; brown ground beef, breaking apart; drain excess fat.
2. Remove beef; set aside.
3. Add remaining oil; sauté onion and vegetables 5 minutes.
4. Return beef to skillet.
5. Pour beaten eggs over everything.
6. Stir gently until eggs are set, about 5 minutes.
7. Season with Worcestershire sauce, salt, and pepper.
8. Garnish with fresh parsley.