+ Best Healthy Egg Recipes For Weight Loss
Delicious egg recipes for weight loss. An egg is one of the most effective foods when it comes to weight loss, but you must eat it in the right way. Here are some of the easy recipes that can be made in just 10 minutes and pave the way for weight loss.
But you cant rely on super fatty or high-calorie recipes to get you there fast. So these 30+ healthy recipes for weight loss include lower-calorie, high-protein choices for breakfast, lunch, dinner, and even dessert. Theyll help you stick to a low-calorie, low-carb eating plan without feeling hungry .
One cup of this best healthy potato salad recipe is just 180 calories and has 12.4g of protein! The Best Healthy Potato Salad Recipe. This homemade potato salad recipe is easy to make and quite the crowd pleaser! Make this potato salad with eggs for backyard BBQs, pot lucks, and picnics.
Each of these delicious meals contains at least 15 grams of protein and 6 grams of fiber per servinga combination that research shows can help promote healthy weight loss and keep you feeling satisfied, not starved, in the process. Recipes like our Grilled Blackened Shrimp Tacos and Green Goddess Salad with Chickpeas are healthy and flavorful.
Tips For Making Pureed Classic Egg Salad:
- You don’t need a blender or a food processor, although these appliances are quicker to use, simply mash the hard-boiled eggs with a fork if you need to.
- You can use any mayonnaise you wish. You can use half Greek yogurt in place of half the mayo to lower the fat content if you wish.
- Use any herbs and spices you wish to season.
Place hard-boiled eggs in a food processor
Chop eggs until there are no longer large pieces
Add mayonnaise, Greek Yogurt, and seasonings
How To Make This Salad
Let me show you how easy it is to whip up this tasty lunch!
Once you have all of your ingredients out and ready to go, egg salad is as easy as stirring everything together in a large bowl.
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What To Eat With Egg Salad
Thats all it takes to make this easy peasy Healthy Egg Salad. Its full of flavor, very fast to make and super filling with all that protein! And now you can enjoy it any way youd like!
Like in sandwich with an everything bagel. This is everything!
Or in a lettuce cup. This ones for anyone currently doing a keto or low-carb diet or if you just want to eat more vegetable servings and cut down on bread.
On top of toasted sliced baguettes. This is fun for brunch with friends as a hand-held dish.
Or how about just in a salad?! A Healthy Egg Salad Salad. Gotta love that!
A Couple Egg Salad Tricks
There are some tricks I like to deploy when constructing an egg salad sandwich. The eggs are a soft component, so I like to introduce crunch and structure wherever possible, for contrast. So, in this recipe you have crunch celery and onions. Good quality, extra toasty slices of bread bring more crunch and structure. And I like to add a few sturdy, fresh lettuce leaves between thread and the egg salad to keep the bread from going soft.
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What Makes This Recipe Healthy
This healthy egg salad is very similar to the classic egg salad recipe. But I make it healthier by:
- Swapping the mayo for Greek yogurt. Greek yogurt has lower calories, lower fat and higher protein making it very diet friendly. Plus its super creamy, so it creates a rich consistency that we all know . However, if youre doing a Whole30 or prefer to eat paleo and/or dairy free, simply use a healthy, whole food mayonnaise. I like Primal Kitchen Real Mayo made with avocado oil.
- Adding chives or green onion to the mix. This addition bulks up the egg salad so it feels like were eating more quantity, but the calories are actually less per serving. It also gives the egg salad a nice crunch, which is so good.
- Serving options. Get creative with how you serve egg salad. I love topping rice cakes with my egg salad and they add very little calories to my meal. You can also go low-carb , and serve the egg salad in a lettuce wrap or on top of a bed of greens, which makes it perfect for those following a keto or Whole30 diet.
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Nutritional Value Of Egg White And Whole Egg
| Nutritional Fact Of Egg White | Nutritional Fact Of Whole Egg |
| Protein 10.8g |
How to boil an egg?
- Firstly, in a pan, place the egg.
- Fill it up with enough water so that eggs can dip into it.
- Add a pinch of salt, and heat the pan over a high flame.
- As soon as the water is almost boiling, gently stir the egg.
- Now, keep the flame low and let the water just bubbles, but not rapidly boil. Now, stir it again.
- Turn off the flame and remove the eggs from the hot water.
- Let it cool for 2 minutes and peel it carefully.
How long to boil an egg?
Actually, the timing to boil an egg depends on the type of boiled egg you want. So, the timings are different as below:
- For completely soft-boiled yolk and set white 3 Minutes
- For slightly set yolk and set white 4 Minutes
- For a medium cooked yolk and white 5 Minutes
- For hard-boiled with soft yolk 6 Minutes
- For Firmly hard-boiled egg 8 Minutes
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Fun Fact
Most people think, packaged juice is a healthy option to have for breakfast to have with your egg salad. They prefer juice, thinking they are consuming something natural and healthy. Read More
Contact Us Today
Though, your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, Contact us today if you are looking for a Diet Plan with cheat meals. Also, we will discuss how we can help you in achieving your weight loss goal.
Disclaimer
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What Youll Find In This Article:
Helpful Tip for Shopping: Take a screenshot of the shopping list to your phone. This way you have it at your fingertips the next time you go grocery shopping.
Recipe Card Uses: You can email yourself this recipe card so you can easily search for it Or print it so you have it handy, and can make notes. You can even pin this simple egg salad recipe to Pintrest so it is safely stored for you.
Up next, a shopping list for easy egg salad recipes
Healthy Egg Salad Not Your Standard Salad
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Our healthy egg salad recipe isnt your bog standard egg salad full of mayonnaise, ready to load into a sandwich.
We have created a unique egg salad, with slightly-soft boiled eggs, beetroot, quinoa and fresh leaves! Its colourful, full of flavour and super duper healthy.
And it only takes 15 minutes to put together!
The base of leafy greens is wonderfully crunchy, while the beetroot adds a pop of colour and a sharp tang, which offsets the mild flavour of jammy eggs.
The very first time I tried this recipe there was something missing I felt hungry 30 minutes later. And thats not a pleasant feeling when you have a busy day in front of you. Something was missing.
It turns out quinoa was the key.
Quinoa gives this salad some bulk, making it more filling than a standard salad of just veggies. The feta cheese sprinkled over the top is rich and salty, the perfect addition. Couscous works just as well, too.
If your mouth is already watering at the thought of all those lovely flavours, textures and colours wait until you hear about how healthy it is! Youll be drooling!
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Egg Salad With Dill: A 5
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Quinoa And Black Bean Stuffed Sweet Potatoes
Sweet potatoes make a great base for plant-based lunches. They provide energizing carbs, plenty of fiber, and the pigment beta carotene, which can help you meet your needs for vitamin A to help support your immune system .
Plus, stuffed sweet potatoes can be packed up to enjoy at the office or put together quickly if you work from home. Bake the sweet potatoes and prep the filling in advance, then store them in containers in the fridge. Assemble the potatoes and reheat them when youre ready to eat.
This recipe for stuffed sweet potatoes uses Southwest seasonings and offers tips for vegan topping alternatives if needed.
Many people find that a low carb or keto diet helps them lose weight. This style of eating involves limiting high carb foods and increasing your intake of fats and proteins.
Some research backs the potential role of low carb eating to help you lose weight, suggesting that limiting your carb intake may improve your blood sugar regulation in a way that promotes weight loss .
That said, these diets may also lead to weight regain when discontinued. Also, high carb, fiber-containing whole grains may help keep you feeling fuller for longer, so a lack of carbs at lunch may cause you to feel unsatisfied soon after meals.
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Eggs Are Cheap And Easy To Prepare
Incorporating eggs into your diet is very easy.
They are inexpensive, widely available, and can be prepared within minutes.
Eggs are delicious almost every way you make them, but they are most often boiled, scrambled, made into an omelet, or baked.
A breakfast omelet made with a couple of eggs and some vegetables makes for an excellent and quick weight-loss-friendly breakfast.
You can find plenty of low carb breakfast ideas, many of which feature eggs, on this page.
Summary
Hearty Weight Loss Salad Recipes
A healthy AND high-protein egg salad. The most stand out feature of this salad is that it has 24g protein per serving!! Thats basically half the average recommended amount of between 46-56g depending on your sex and weight.
This is a tasty and easy alternative to traditional egg salad with mayonnaise. Hummus adds creaminess, flavor, and healthy fats. Mix 3 tablespoons of hummus with 4 chopped hard-boiled egg whites or 1 chopped hard-boiled egg, 2 tablespoons of diced celery, 1 tablespoon of diced onion, and black pepper.
Thats it. Keep doing that and you will lose weight, slowly, but surely. It takes time to put weight on, so dont rush to take it off. So today I wanted to share with you some easy vegan recipes for weight loss. If you are on a similar journey as me then hopefully you find some scrumptious deliciousness here.
The egg fast is a variation of the fat fasting technique that prioritizes one of the best foods for keto: eggs.. After learning that eggs have an ideal mix of amino acids, choline, and other nutrients that may boost fat loss, Jimmy Moore of Livin La Vida Low Carb devised a diet plan based around eggs and ketosis.
With the right strategy, creating keto meals is easy. One way is to start by picking a protein source, such as meat, fish, seafood, eggs, or tofu. Then, to complete your meal, choose two low-carb vegetables and add a healthy source of fat.
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/11potato And Egg Salad
This potato and egg salad recipe is an American salad recipe. Boiled eggs and potatoes are tossed together with creamy mayonnaise, dijon mustard and sun-dried tomatoes. It is a simple salad recipe that is easy to make without many efforts. You can try the basic potato and egg salad to which you can also add your favourite veggies and make it more interesting and tastier.
Mistake : You Dont Add Enough Veggies
Lettuce leaves don’t have to be the only veggie in your salad bowl.
“When a salad lacks veggies and is mostly made of other foods, your salad game will be weak,” says Burak, adding, “the main point of eating a salad is to increase your veggie intake and get more nutrients, antioxidants and fiber.”
With that in mind, most of your salad should be a base of raw or cooked veggies. Aim for at least 3 cups worth, Burak says. Think of it like this: The more fiber-rich veggies you add, the fuller you’ll feel.
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Brain Food Can Help The Whole Body
The choline found in eggs is imperative to brain development, especially before birth and in early childhood, Pincus states. But another nutrient found in eggs, lutein, has some hidden brainpower as well. Its also present in the brain and has been linked to optimal cognition in older adults and academic performance in children, says Amanda Baker Lemein, MS, RD, LDN, a registered dietitian based in Chicago.
And there could be a connection between healthy brain function and maintaining a healthy weight, according to Harvard Health. Eating processed, sugary foods could be detrimental to brain health and contribute to anxiety or other mental health issues.
Egg Diet Meal Plan With Extra Eggs
Its good to remember that eggs also count as part of your lean protein and this diet plan includes more eggs.
- Breakfast: 2 hard-boiled eggs with half a grapefruit or other citrus fruit.
- Lunch: One serving of turkey breast with a selection of steamed vegetables.
- Dinner: 2 poached eggs with a warm green salad.
At the end of the article, you will learn why eating more than 2 eggs a day for a long period of time on the egg diet may be unsafe for you.
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How To Cook Jammy Eggs
If you dont know what jammy eggs are, they are basically eggs that have been boiled to the point that the yolk is almost completely hard, but still a bit soft and sticky right in the centre.
The perfect egg in my opinion!
How long to boil an egg for can be something of a mystery. A seemingly simple task and yet Im sure weve all peeled an egg we believed to be cooked through, only to discover that its practically raw.
There are many variables that can affect how long it takes for an egg to cook: size, temperature etc
However, when prepping this recipe, we worked out that a pretty safe bet is 6 minutes 30 seconds for a very soft boiled egg, and 7 minutes for a firmer but still jammy egg. Hopefully that helps!
We recommend going for firmer eggs for this healthy egg salad, as this is a salad and you probably dont want yolk all over your leaves! But really, thats up to you!
Enjoy!
/11sweet Potato And Egg Salad
Sweet potato in itself is a nutritious food. They are a great source of fibre, vitamins and minerals, also they are rich in antioxidants that protect your body from free radicals. Sweet potato and egg salad is a great combination of taste and health. The recipe is easy-to-make and mayonnaise combined with sweet potato gives the salad a mouthwatering taste.
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Mistake : You Choose The Wrong Kind Of Protein
While protein is an essential part of a healthy salad, the kind you choose makes all the difference when it comes to weight loss.
If you need proof, just browse a restaurant menu like The Cheesecake Factory, where some of the salads run upwards of 1,000 calories, Burak says. Most of the calories come from the excessive saturated fat counts in fried proteins, bacon, deli meats and cheeses.
Not only are these fatty proteins bad for your waistline, but eating foods that are high in saturated fats can also raise your bad cholesterol, which increases your risk of heart disease, per the USDA.
âFix it:â To keep your bowl of greens from becoming a high-calorie bomb, choose lean proteins like grilled chicken, shrimp and fish, Burak says. Plant-based options like legumes and tofu are terrific too.
In fact, people who eat more plant protein may enjoy a longer life and a reduced risk of heart disease, according to a July 2020 meta-analysis in âThe BMJ.â
Keto Egg Salad Ingredients
What are the ingredients for keto egg salad? Heres what you need:
- Hard boiled eggs
- Chipotle lime mayonnaise
- Salt and pepper
I also recommend having some butterhead lettuce on hand to use for keto egg salad wraps. You will need a to use a Paleo and Whole30 compatible mayo. Primal Kitchen mayo is a good option.
As always, quantities of specific ingredients are located in the recipe card at the bottom of the post!
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