Creative Ways to Enjoy Nutritious Eggs for Dinner Any Night of the Week

The Nutritional Benefits of Eggs

Before diving into the recipes, let's take a quick look at why eggs are such a healthy, powerful addition to your diet:

• High in protein - One large egg provides about 6 grams of protein, helping to keep you full and satisfied.
• Loaded with nutrients - Eggs contain vitamins A, D, E, K, B6, B12, iron, zinc, calcium and more.
• Antioxidants - Egg yolks contain the antioxidants lutein and zeaxanthin which support eye health.
• Choline - Eggs are one of the best sources of choline, an essential nutrient for brain and liver health.

The American Heart Association and Dietary Guidelines for Americans now encourage eating whole eggs due to their stellar nutritional profile. The old myth about eggs and cholesterol has been debunked - eggs can absolutely be part of a healthy diet!

Healthy Fats in Eggs

A large part of what makes eggs such a nutritional powerhouse is their fat content. The majority of the fat found in eggs comes from healthy unsaturated fats like:

• Oleic acid
• Palmitoleic acid
• Linoleic acid

These fats help reduce inflammation and cholesterol levels when consumed in place of saturated fats. Eggs also contain omega-3 fatty acids, though the amount can vary based on the hen's diet.

Cholesterol in Eggs

Egg yolks do contain a high amount of cholesterol - about 185 mg per large egg. However, studies show that dietary cholesterol has very little effect on blood cholesterol levels for most people. Saturated and trans fats tend to be much bigger culprits when it comes to elevated cholesterol.

So don't be afraid to enjoy whole eggs, yolks and all! They provide so many valuable nutrients that far outweigh any potential negatives.

Quick Egg Cooking Guide

Before we get to the recipes, let's go over some key tips for cooking eggs perfectly every time:

• Use a nonstick pan to prevent sticking.
• Cook over medium-low heat to prevent burning.
• For scrambled eggs, constantly scrape along the bottom and sides of the pan as the eggs cook.
• For fried/over easy eggs, use a spatula to gently flip the egg once the whites are set.
• For hard boiled eggs, cook in simmering water for 6-8 minutes before cooling in an ice bath.

Learning to cook eggs properly ensures the best texture and flavor in any dish you make. Now let's look at some delicious ways to enjoy eggs for dinner!

1. Veggie Frittata

Frittatas make for an easy, versatile egg dish. This veggie-packed version combines eggs with zucchini, spinach, mushrooms and goat cheese for a quick, protein-rich meal any night of the week. Serve with a side salad for a light dinner.

Ingredients

• 8 eggs
• 1 tablespoon olive oil
• 1 zucchini, diced
• 8 ounces mushrooms, sliced
• 2 cups baby spinach
• 1/4 cup crumbled goat cheese
• 1/4 cup fresh basil, chopped
• Salt and pepper to taste

Instructions

1. Preheat oven to 350F.
2. Heat olive oil in a 10-inch ovenproof nonstick skillet over medium heat. Add diced zucchini and mushrooms. Cook for 5 minutes until softened.
3. Add spinach and continue cooking until just wilted, about 2 minutes.
4. Whisk eggs in a bowl. Season with salt and pepper.
5. Add eggs to the skillet and stir gently with a spatula to evenly distribute the vegetables.
6. Sprinkle goat cheese and basil on top.
7. Transfer skillet to oven and bake for 12-15 minutes until frittata is set.
8. Let cool for 5 minutes before slicing and serving.

2. Shakshuka

Shakshuka is a classic Middle Eastern and North African dish made of eggs poached in a spicy tomato sauce. It's easy to make for dinner in just one skillet. The runny egg yolks pair perfectly with the rich, tangy sauce.

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 2 teaspoons cumin
• 1 teaspoon paprika
• Pinch of cayenne pepper
• 28 ounce can crushed tomatoes
• 4 eggs
• Chopped parsley for garnish
• Crumbled feta cheese

Instructions

1. Heat olive oil in skillet over medium heat. Add onions and bell pepper. Cook for 5 minutes until soft.
2. Add garlic, cumin, paprika and cayenne. Cook 30 seconds more.
3. Pour in crushed tomatoes. Simmer sauce for 10-15 minutes to allow flavors to blend.
4. Create wells in the sauce and crack an egg into each well. Cover and cook for 5-8 minutes until egg whites are set but yolks are still runny.
5. Garnish with chopped parsley and feta. Enjoy immediately with warm pita or crusty bread.

3. Enchilada Casserole

For a hearty meal all baked together in one dish, try this easy enchilada casserole. Layers of tortillas, salsa, beans, cheese and eggs are combined for a Mexican-inspired dinner that's sure to satisfy.

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, diced
• 2 cloves garlic, minced
• 2 (15 ounce) cans black beans, drained and rinsed
• 1 (10 ounce) can enchilada sauce
• 8 small corn tortillas
• 1 cup shredded Mexican blend cheese
• 4 eggs
• Chopped cilantro, avocado, green onion for garnish

Instructions

1. Preheat oven to 375F.
2. Heat olive oil in a skillet over medium heat. Add onions and cook 5 minutes until translucent. Add garlic and cook 30 seconds more.
3. In a bowl, mash half of the black beans. Leave the other half whole.
4. Spread 1/4 cup enchilada sauce in the bottom of a greased 8x8 baking dish. Layer 2 tortillas, beans, onion/garlic mixture, 1/4 cup sauce, and 1/4 cup cheese. Repeat layers 2 more times.
5. In a bowl, whisk together eggs. Pour evenly over casserole.
6. Bake 30-40 minutes until casserole is set. Let cool 5 minutes.
7. Garnish with cilantro, avocado and green onion before serving.

4. Thai Chicken and Egg Bowl

This 15 minute meal combines eggs with sauteed vegetables and chicken breasts for a quick and easy weeknight dinner. Thai-inspired flavors like ginger, lime juice, chili sauce and soy sauce make it bursting with flavor.

Ingredients

• 2 boneless skinless chicken breasts, cut into strips
• 2 tablespoons low sodium soy sauce
• 2 teaspoons chili garlic sauce
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 3 cups broccoli florets
• 1 red bell pepper, sliced
• 4 eggs, lightly beaten
• Juice from 1 lime
• Chopped cilantro and green onion for garnish

Instructions

1. Marinate chicken strips 15 minutes in soy sauce and chili garlic sauce.
2. Heat olive oil in a large skillet over medium-high heat. Add chicken and marinade and cook 5 minutes until no longer pink.
3. Push chicken to the sides of the pan. Add garlic, ginger, broccoli and bell pepper to center. Cook 5 minutes.
4. Pour beaten eggs over vegetables. Use a spatula to scramble everything together, breaking up egg chunks.
5. Once eggs are cooked, remove from heat. Stir in lime juice.
6. Divide between bowls and garnish with cilantro and green onion.

5. Spinach and Goat Cheese Omelet

For a quick, protein-packed dinner, look no further than the classic omelet. This version is filled with sauted spinach and creamy goat cheese for an easy meal any night of the week.

Ingredients

• 1 tablespoon olive oil
• 3 cups baby spinach
• 1/4 cup crumbled goat cheese
• 3 eggs, lightly beaten
• 2 tablespoons milk or water
• Salt and pepper to taste

Instructions

1. Heat olive oil in a small nonstick skillet over medium heat. Add spinach and cook until just wilted, about 2 minutes. Transfer to a plate.
2. Whisk together eggs, milk and a pinch of salt and pepper in a bowl.
3. Spray skillet with cooking spray and return to medium heat. Pour in egg mixture. As edges start to set, use a spatula to push cooked egg towards center.
4. When mostly set, sprinkle spinach and goat cheese on one half of the omelet. Fold omelet over filling.
5. Cook 1-2 minutes more until cheese is melted. Slide omelet onto plate and enjoy.

6. Egg Drop Soup

Egg drop soup is a classic Chinese appetizer, but makes for a great light dinner too. Eggs are whisked into hot chicken broth to create wispy egg ribbons. Simple, soothing and delicious.

Ingredients

• 4 cups chicken broth
• 1 inch fresh ginger, grated
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 eggs, lightly beaten
• 2 green onions, sliced
• Sesame seeds and chili oil for garnish

Instructions

1. Heat chicken broth, ginger and garlic in a pot over medium heat. Simmer for 5 minutes to infuse flavors.
2. Remove from heat and stir in soy sauce and sesame oil.
3. Slowly drizzle in beaten eggs while stirring constantly. The eggs will cook immediately and form ribbons.
4. Ladle soup into bowls and garnish with green onions, sesame seeds and chili oil.

7. Egg Salad Sandwich

For a lighter dinner, whip up a batch of egg salad for a satisfying sandwich. Hard boiled eggs are chopped and combined with yogurt, herbs and crunchy vegetables for a portable, protein-packed meal.

Ingredients

• 6 hard boiled eggs, peeled and chopped
• 1/4 cup plain Greek yogurt
• 1 celery rib, diced
• 2 tablespoons chopped fresh dill
• 1 green onion, sliced
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 4 slices whole grain bread
• Lettuce leaves
• Sliced tomato

Instructions

1. In a bowl, combine chopped eggs, yogurt, celery, dill, green onion and lemon juice. Season with salt and pepper.
2. Spread egg salad mixture evenly over 2 slices of bread. Top with lettuce and tomato.
3. Close sandwiches and enjoy!

8. Breakfast for Dinner Tostadas

Why should breakfast foods be limited to just the morning? Bring on the eggs, bacon and hash browns any time with these fun breakfast tostadas! The sunny side up egg on top is the star.

Ingredients

• 4 corn tostada shells
• 1/2 pound bacon, cooked and crumbled
• 1 potato, diced and fried into hash browns
• 1/2 cup shredded cheddar cheese
• 4 eggs
• Hot sauce
• Chopped green onion and cilantro for garnish

Instructions

1. Heat oven to 400F.
2. On each tostada, layer crumbled bacon, hash browns and cheddar cheese. Arrange on a baking sheet.
3. Bake 5 minutes until cheese is melted. Remove from oven.
4. Cook eggs sunny side up. Place one on top of each tostada.
5. Drizzle with hot sauce and garnish with green onion and cilantro.

9. Croque Madame

This French-inspired sandwich is like a grilled ham and cheese but taken up a notch with the addition of an over easy egg. Creamy bchamel sauce adds even more richness. It's gooey, decadent and perfect for dinner!

Ingredients

• 2 tablespoons butter
• 2 tablespoons flour
• 1 cup milk
• Salt and pepper to taste
• 8 slices bread
• 1/4 pound ham, sliced
• 8 ounces Gruyre cheese, sliced
• 2 tablespoons butter, softened
• 4 eggs

Instructions

1. In a small saucepan, melt 2 tablespoons butter. Whisk in flour and cook 2 minutes.
2. Gradually whisk in milk. Bring to a simmer and cook until thickened, about 5 minutes. Season with salt and pepper. This makes the bchamel sauce.
3. Butter the outsides of the bread slices. Place 4 slices buttered-side down. Layer ham, cheese and bchamel on each.
4. Close sandwiches with the remaining 4 bread slices, buttered-side up. Press together.
5. Melt 2 tablespoons butter in a skillet over medium heat. Fry sandwiches until

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.