Are you thinking of losing weight? Start working in this direction with your diet. Yes, exercising is equally important, but what you eat also matters. Fitness lovers often recommend eating high-protein foods as they are good for weight loss. Eggs are rich in protein and other nutrients, making them a superfood that you shouldn’t ignore. It is the protein present in eggs that can help satisfy your hunger and improve satiety. According to the 2020 National Library of Medicine, this may help reduce food intake later in the day. Hence, it is a good idea to have eggs for breakfast. But wondering how to go beyond omelets 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 us see how this protein-rich food item helps in shedding extra kilos.

1. Rich in Protein

Eggs are an excellent source of high-quality protein, which is known to increase feelings of satiety. This may help reduce overall calorie intake, it says. Sukanya PujariNutritionist in Cloudnine Group of Hospitals, Malleswaram, Bangalore.

boiled eggs
Eggs are good for weight loss. Image Courtesy: Adobe Stock.

2. Low in Calories

Eggs are relatively low in calories, making them a great option for people who want to incorporate low-calorie foods into their diet. essential nutrients,

3. Nutrient Density

Eggs are rich in essential nutrients, including B vitamins, minerals like selenium and phosphorus, and antioxidants (lutein and zeaxanthin). Experts tell Health Shots that getting a wide range of nutrients from whole foods like eggs can help with overall health and wellness, which can have a positive effect on your weight loss journey.

4. Controlled Blood Sugar Levels

Including eggs in your diet may help with sustainability blood sugar level and reduce insulin spikes. This can help control hunger and cravings, says Pujari, making it easier to stick to a balanced eating plan.

5. Preservation of muscles

When you’re on a weight loss journey, it’s important to remember to make an effort to preserve lean muscle mass. The protein in eggs can help promote as well as maintain muscle tissue. fat lossEspecially when combined with regular exercise.

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egg recipes for weight loss

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

1. Egg Stuffed Capsicum


• 2 capsicum
• 2 eggs
• 2 handfuls spinach
• Salt and pepper for seasoning


  • Preheat the oven and take a baking tray lined with tin foil or greaseproof paper so that the capsicum does not stick while cooking.
  • Cut the capsicum in half, take out the seeds from inside and remove them.
  • Put the peppers on the baking sheet and try.
  • Heat a pan on medium heat and add spinach, cook till it becomes soft.
  • When spinach is cooked, stuff it in capsicum.
  • Break an egg into each piece of capsicum.
  • Season with salt and pepper.
  • Cook 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 broth
  • 2 eggs
  • 1 onion, finely chopped
  • 2 tomatoes, cut into pieces
  • 3 to 4 garlic cloves, finely chopped
  • 1 tsp ginger, grated
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chili powder
  • Salt and pepper to taste
  • fresh parsley, chopped, for garnish


  • Take a big vessel and heat oil in it. Add onions and fry till translucent.
  • Add grated garlic and ginger and mix. Fry for one more minute.
  • Add tomatoes, cumin powder, coriander powder, turmeric powder and red chili powder. Cook the tomatoes till they become soft and the spices release their aroma.
  • Add red lentils to the pot. Stir well to coat the dal in the spices.
  • Add water or vegetable broth. Bring the mixture to a boil, then reduce the heat. Cover the pot and let the dal cook till it becomes soft for about 20 to 25 minutes.
  • While the lentils are cooking, prepare the eggs. You can either boil them separately or add them directly to the soup. To poach, gently crack an egg into the simmering soup, cover the pot and let it cook until the egg white is set but the yolk is still slightly runny.
  • Once the lentils are cooked, use a blender to partially blend the soup. This will create a creamy base while leaving some of the pulses whole for texture.
  • Add salt and pepper to the soup.
  • Serve 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 of mayonnaise
  • 1 tsp mustard
  • 2 tbsp finely chopped celery
  • 2 tbsp finely chopped onion
  • Salt and pepper as per taste.
  • 1 tbsp chopped fresh dill.


  • In a bowl, add chopped boiled eggs, mayonnaise, mustard, chopped celery and chopped onion and mix well.
  • Add salt and pepper as per taste and mix well after adding dill.
  • Serve keto egg salad on lettuce leaves or on low-carb bread.

4. Spinach and Mushroom Omelet


  • 2 whole eggs
  • 1/4 cup chopped mushrooms
  • 1/2 cup fresh spinach leaves
  • 2 tbsp onion
  • Salt and pepper to taste
  • cooking oil


  • In a non-stick pan, sauté the sliced ​​mushrooms and chopped onions till they are soft.
  • Add fresh spinach leaves and cook properly.
  • Take a bowl, crack eggs and add black pepper and salt.
  • Take a pan and put some oil in it and put the beaten eggs in the pan.
  • Cook the eggs on medium heat.
  • Fold the omelet in half.
  • Cook for another minute or until the cheese has melted and the omelette is cooked through.
  • Place omelet on a plate and serve with a side salad or whole grain toast.

5. Whole Wheat Egg Rolls


  • 2 whole eggs
  • 1 whole grain tortilla
  • 1/4 cup chopped mushrooms
  • 1/4 cup chopped zucchini
  • 2 tbsp chopped onion
  • 2 tbsp chopped tomatoes
  • 1/4 cup baby spinach
  • Salt and pepper to taste


  • In a non-stick pan, sauté the mushrooms, zucchini and onions till they are soft.
  • Add chopped tomatoes and baby spinach to the pan and cook till the spinach is cooked.
  • Beat eggs in a bowl, add salt and pepper and add cooked vegetables.
  • Whisk the mixture until the eggs are completely cooked.
  • Warm a whole grain tortilla and top with the scrambled egg and vegetable mixture.
  • Roll up the tortilla and enjoy a satisfying breakfast roll.

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

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