Eggs are a cost-effective ingredient, surprisingly with many health benefits. In fact, ProMedica Wellness dietitian Liz Satterthwaite, RDN, LDN, eats eggs every day. “They provide a great source of protein, with a high amount of essential amino acid leucine, B vitamins, unsaturated fats, omega-3 fatty acids, and choline, which is great for brain health,” she says.
Although eggs were once considered troublesome for heart health, Satterthwaite says that’s no longer the case. “In well-controlled studies egg consumption does not negatively affect heart health as once thought,” she explains. However, it’s good to be mindful of the amount and type of butter or oil you’re cooking with.
If you’re looking for a quick grab-and-go protein snack, hard boiled eggs are the way to go, but the best way to eat them, says Satterthwaite, is with veggies. “I’m prone to the lazy way–just scrambling the eggs and veggies in a pan together and calling it a day,” she says. “But you can make a crustless quiche with almost any veggies, an over easy egg or two on top of veggies, or have a classic omelet.”
Try this crustless quiche recipe and let us know what you think in the comments below! View the recipe below or download it here.
- 8 eggs (or less with additional egg whites)
- 8 ounces fat-free cottage cheese (optional)
- Cooking spray
- 2 sliced tomatoes
- 1 cup chopped yellow onion
- 1 cup finely chopped green bell pepper (about 1 pepper)
- 1/2 cup chopped fresh parsley
- Salt, pepper, garlic optional
- Preheat oven to 400°
- Beat eggs in a large bowl until fluffy. Add cottage cheese, if desired.
- Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add veggies and sauté for five minutes or until tender. Add veggies to egg mixture.
- Pour mixture into a 3-quart casserole dish coated with cooking spray. Arrange tomato slices over the top.
- Bake at 400° for 15 minutes. Reduce oven temperature to 350° but do not remove dish from oven. Bake for 25-35 minutes at 350° or until lightly browned on top and set.
Recipe Tip: This recipe is very adaptable. Be adventurous with meat, cheese and all colors of veggies!