20 Delicious Low Calorie Egg Recipes Healthy

Looking for light, protein-packed meals that won’t weigh you down? Eggs are the ultimate kitchen superhero—versatile, satisfying, and naturally low in calories! Whether you’re craving a quick breakfast, a cozy dinner, or a snack that keeps you fueled, we’ve rounded up 20 deliciously healthy egg recipes that prove eating well doesn’t mean sacrificing flavor. Get ready to crack into these tasty ideas!

Fluffy Egg White Omelette with Spinach

This light and airy omelette is packed with fresh spinach and a hint of garlic—perfect for a quick, protein-packed breakfast that feels indulgent but keeps things healthy.

Ingredients:

• 4 large egg whites
• 1/2 cup fresh spinach, roughly chopped
• 1 tbsp olive oil
• 1/4 tsp garlic powder
• 1/8 tsp salt
• 1/8 tsp black pepper
• 1 tbsp grated Parmesan cheese (optional)

Instructions:

1. In a bowl, whisk the egg whites with 1/8 tsp salt and 1/8 tsp black pepper until frothy (about 30 seconds).
2. Heat 1 tbsp olive oil in a nonstick skillet over medium-low. Add the spinach and sauté for 1 minute until just wilted.
3. Pour the egg whites into the skillet, sprinkle with 1/4 tsp garlic powder, and let cook undisturbed for 2 minutes.
4. Gently lift the edges with a spatula to let uncooked egg flow underneath. Cook another 1–2 minutes until set but still slightly soft on top.
5. Sprinkle with 1 tbsp Parmesan cheese (if using), then fold the omelette in half and slide onto a plate.

The secret to this omelette’s cloud-like texture? Whisking the egg whites just enough to create tiny bubbles without overworking them. It’s like biting into a savory soufflé!

Tip: For extra fluffiness, add a pinch of cream of tartar while whisking the egg whites.

Scrambled Eggs with Cherry Tomatoes

Bright, juicy cherry tomatoes add a pop of sweetness to creamy scrambled eggs—this quick breakfast feels fancy but comes together in minutes.

Ingredients:

• 4 large eggs
• 1/2 cup cherry tomatoes, halved
• 1 tbsp unsalted butter
• 2 tbsp whole milk or heavy cream
• 1/4 tsp kosher salt
• 1/8 tsp black pepper
• 1 tbsp chopped fresh chives (optional)

Instructions:

1. Whisk together the eggs, milk, 1/4 tsp salt, and 1/8 tsp pepper in a bowl until just combined.
2. Melt the butter in a nonstick skillet over medium-low heat. Add the cherry tomatoes and cook for 1–2 minutes until slightly softened.
3. Pour in the egg mixture. Let sit for 10 seconds, then gently stir with a rubber spatula, folding from the edges toward the center. Repeat until eggs are softly set (about 3–4 minutes total).
4. Remove from heat while still slightly glossy (they’ll keep cooking). Sprinkle with chives if using.

The tomatoes burst into little pockets of warmth, balancing the rich eggs perfectly—no cheese needed!

Tip: For extra fluffiness, take the eggs off the heat a touch earlier than you think; they’ll finish setting on the plate.

Low Calorie Egg Salad with Greek Yogurt

This lightened-up egg salad swaps mayo for protein-packed Greek yogurt, giving it a tangy twist without skimping on creaminess.

Ingredients:

• 6 large hard-boiled eggs, peeled and chopped
• 1/3 cup plain nonfat Greek yogurt
• 1 tbsp Dijon mustard
• 1/4 tsp garlic powder
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 2 tbsp finely chopped red onion
• 1 tbsp chopped fresh dill (or 1 tsp dried)
• 1 tsp lemon juice

Instructions:

1. In a medium bowl, mash hard-boiled eggs with a fork until flaky but still slightly chunky.
2. Add Greek yogurt (1/3 cup), Dijon mustard (1 tbsp), garlic powder (1/4 tsp), salt (1/4 tsp), and black pepper (1/4 tsp). Stir until fully combined.
3. Fold in red onion (2 tbsp), dill (1 tbsp), and lemon juice (1 tsp).
4. Chill for at least 30 minutes to let flavors meld before serving.

The yogurt keeps this egg salad refreshingly light, while the dill and lemon add a bright pop—perfect for stuffing into lettuce cups or whole-grain wraps.

Tip: For extra crunch, stir in 1 tbsp chopped celery right before serving.

Poached Eggs with Avocado Toast

This creamy, dreamy breakfast is a foolproof way to start your day with a protein-packed crunch.

Ingredients:

• 2 slices sourdough bread
• 1 ripe avocado, pitted and peeled
• 2 large eggs
• 1 tbsp white vinegar
• 1/2 tsp red pepper flakes
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 1 tbsp olive oil
• Fresh cilantro leaves (optional, for garnish)

Instructions:

1. Toast the sourdough bread until golden and crisp. Drizzle with 1 tbsp olive oil.
2. In a bowl, mash the avocado with 1/4 tsp kosher salt and 1/4 tsp black pepper. Spread evenly on the toast.
3. Fill a saucepan with 3 inches of water, add 1 tbsp white vinegar, and bring to a gentle simmer over medium heat.
4. Crack eggs one at a time into a small bowl, then slide them into the simmering water. Poach for 3 minutes until whites are set but yolks are still runny.
5. Use a slotted spoon to transfer eggs onto the avocado toast. Sprinkle with 1/2 tsp red pepper flakes and garnish with cilantro if desired.

The vinegar in the poaching water keeps the eggs neatly shaped, while the creamy avocado balances the spicy kick of the pepper flakes.

Tip: For extra flavor, rub toasted bread with a cut garlic clove before adding the avocado.

Vegetable Stuffed Egg White Cups

These fluffy egg white cups are packed with colorful veggies and make a protein-packed breakfast or snack that’s as pretty as it is tasty.

Ingredients:

• 8 large egg whites
• 1/2 cup finely diced red bell pepper
• 1/2 cup chopped baby spinach
• 1/4 cup diced red onion
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/4 cup crumbled feta cheese (optional)

Instructions:

1. Preheat oven to 375°F and lightly grease a 6-cup muffin tin with olive oil or nonstick spray.
2. In a skillet over medium heat, warm 1 tbsp olive oil. Sauté red onion for 2 minutes, then add red bell pepper and cook for 3 more minutes until softened. Stir in baby spinach until just wilted, about 1 minute. Remove from heat.
3. In a bowl, whisk egg whites with 1/2 tsp garlic powder, 1/4 tsp salt, and 1/4 tsp black pepper until frothy.
4. Divide the veggie mixture evenly among the muffin cups, then pour egg whites over each until 3/4 full. Sprinkle with feta cheese if using.
5. Bake for 18–20 minutes until the tops are set and lightly golden. Let cool 2 minutes before gently loosening with a knife.

The crisp-edged cups hold their shape beautifully, making them perfect for meal prep or serving at brunch. The feta adds a salty tang, but they’re just as good without it!

Tip: For extra fluffiness, add a pinch of cream of tartar to the egg whites before whisking.

Spicy Shakshuka with Egg Whites

This lighter twist on shakshuka swaps whole eggs for fluffy egg whites, keeping all the bold spices and saucy goodness while cutting back on richness—perfect for a protein-packed brunch.

Ingredients:

• 2 tbsp olive oil
• 1 small yellow onion, diced
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp crushed red pepper flakes
• 1 (28-oz) can crushed tomatoes
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup liquid egg whites (or whites from 6 large eggs)
• 2 tbsp chopped fresh parsley

Instructions:

1. Heat 2 tbsp olive oil in a 12-inch skillet over medium. Add onion and bell pepper; cook 5 minutes until softened. Stir in 3 cloves garlic, 1 tsp cumin, 1 tsp smoked paprika, and 1/2 tsp red pepper flakes; cook 1 minute until fragrant.
2. Pour in crushed tomatoes, 1/2 tsp salt, and 1/4 tsp black pepper. Simmer uncovered for 10 minutes, stirring occasionally, until slightly thickened.
3. Reduce heat to low. Pour 1 cup egg whites evenly over the sauce. Cover and cook 5–6 minutes until whites are set but still tender.
4. Sprinkle with 2 tbsp parsley and serve warm with crusty bread.

The egg whites soak up the smoky tomato sauce beautifully, creating a dish that’s hearty but never heavy—ideal for when you want all the comfort of shakshuka without the indulgence.

Tip: For extra kick, add a drizzle of hot honey or a sprinkle of feta cheese before serving.

Low Calorie Egg and Veggie Stir-Fry

This quick and colorful stir-fry packs in protein and veggies for a light yet satisfying meal that comes together in minutes.

Ingredients:

• 2 tsp olive oil
• 4 large eggs, lightly beaten
• 1 cup sliced bell peppers (any color)
• 1 cup broccoli florets
• 1/2 cup shredded carrots
• 2 tbsp low-sodium soy sauce
• 1 tsp minced garlic
• 1/2 tsp red pepper flakes (optional)
• 1/4 tsp black pepper

Instructions:

1. Heat 1 tsp olive oil in a large nonstick skillet over medium-high. Add the eggs and scramble for 2–3 minutes until just set. Transfer to a plate.
2. In the same skillet, heat the remaining 1 tsp olive oil. Add bell peppers, broccoli, and carrots, stirring frequently for 4–5 minutes until crisp-tender.
3. Add garlic, red pepper flakes (if using), and black pepper, stirring for 30 seconds until fragrant.
4. Return the eggs to the skillet. Pour in soy sauce and toss everything together for 1 minute until evenly coated.

The trick here? Scrambling the eggs first keeps them fluffy, while the quick veggie sauté preserves their crunch. A perfect balance of textures!

Tip: Swap soy sauce for coconut aminos if you’re avoiding gluten.

Hard-Boiled Eggs with Mustard Dip

These creamy, tangy hard-boiled eggs with mustard dip are a protein-packed snack that comes together in minutes—perfect for picnics or quick lunches.

Ingredients:

• 6 large eggs
• 1/4 cup mayonnaise
• 2 tbsp Dijon mustard
• 1 tbsp whole-grain mustard
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 tbsp chopped fresh chives (optional)

Instructions:

1. Place eggs in a saucepan and cover with cold water by 1 inch. Bring to a boil over high heat, then cover, remove from heat, and let sit for 12 minutes.
2. Drain eggs and transfer to a bowl of ice water for 5 minutes to cool. Peel and slice in half lengthwise.
3. In a small bowl, whisk together mayonnaise, Dijon mustard, whole-grain mustard, garlic powder, salt, and black pepper until smooth.
4. Arrange egg halves on a plate and dollop each with a teaspoon of the mustard dip. Sprinkle with chives if using.

The double-mustard punch gives this dip a bold, zesty kick that balances the richness of the eggs—no boring deviled eggs here!

Tip: For extra-clean peeling, use eggs that are a few days old (not super fresh).

Egg White Frittata with Zucchini

This light and fluffy frittata is packed with fresh zucchini and herbs, making it a perfect protein-packed breakfast or brunch centerpiece.

Ingredients:

• 8 large egg whites
• 1 medium zucchini, thinly sliced (about 1.5 cups)
• 1/4 cup grated Parmesan cheese
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp dried oregano
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 tbsp chopped fresh basil (optional)

Instructions:

1. Preheat oven to 375°F. In a medium bowl, whisk egg whites until slightly frothy. Stir in Parmesan cheese, garlic powder, oregano, salt, and black pepper.
2. Heat olive oil in a 10-inch oven-safe skillet over medium heat. Add zucchini and sauté for 3–4 minutes until slightly softened.
3. Pour egg mixture over zucchini, tilting the pan to distribute evenly. Cook undisturbed for 2 minutes, then transfer to the oven.
4. Bake for 12–15 minutes until the center is set and edges are lightly golden. Garnish with fresh basil if using.

The Parmesan adds a savory depth to the fluffy egg whites, while the zucchini keeps every bite fresh and tender. Serve warm or at room temperature for a crowd-pleasing dish.

Tip: For extra flavor, swap Parmesan with crumbled feta or goat cheese.

Low Calorie Deviled Eggs with Hummus

These creamy, protein-packed deviled eggs get a healthy twist with hummus for extra flavor and a silky texture—perfect for guilt-free snacking or entertaining!

Ingredients:

• 6 large eggs
• 1/4 cup plain hummus
• 1 tbsp Dijon mustard
• 1 tsp lemon juice
• 1/4 tsp smoked paprika
• 1/8 tsp salt
• Fresh chives, finely chopped (for garnish)

Instructions:

1. Hard-boil the eggs: Place eggs in a saucepan, cover with cold water, and bring to a boil. Remove from heat, cover, and let sit for 12 minutes. Transfer to an ice bath to cool completely.
2. Prep the eggs: Peel and halve lengthwise. Gently remove yolks and transfer to a bowl.
3. Make the filling: Mash yolks with hummus, Dijon mustard, lemon juice, smoked paprika, and salt until smooth.
4. Fill and garnish: Spoon or pipe the mixture into egg whites. Sprinkle with chives and a pinch of smoked paprika.

The hummus adds a rich, savory depth while keeping these deviled eggs light—no mayo required! They’re just as satisfying as the classic version.

Tip: For extra tang, stir in a dash of hot sauce or a sprinkle of za’atar before filling.

Spinach and Egg White Breakfast Wrap

This protein-packed wrap is your secret weapon for busy mornings—light, fluffy, and ready in just 10 minutes!

Ingredients:

• 3 large egg whites
• 1 cup fresh baby spinach, roughly chopped
• 1 tbsp olive oil
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/8 tsp black pepper
• 1 whole wheat tortilla (8-inch)
• 2 tbsp crumbled feta cheese (optional)

Instructions:

1. Heat olive oil in a nonstick skillet over medium heat. Add spinach and sauté for 1 minute until just wilted.
2. In a bowl, whisk egg whites with garlic powder, salt, and black pepper. Pour into the skillet with spinach and scramble for 2–3 minutes until set.
3. Warm the tortilla in the skillet for 10 seconds per side. Spoon the egg mixture onto the center, sprinkle with feta cheese (if using), and fold tightly into a wrap.

The garlic powder gives the eggs a savory kick without overpowering the fresh spinach—perfect for grab-and-go mornings!

Tip: For extra crispness, toast the wrapped tortilla in the skillet for 30 seconds per side.

Low Calorie Egg Drop Soup

Ingredients:

• 4 cups low-sodium chicken broth
• 1 teaspoon grated fresh ginger
• 2 cloves garlic, minced
• 1 tablespoon low-sodium soy sauce
• 1/2 teaspoon sesame oil
• 1/4 teaspoon white pepper
• 2 large eggs, lightly beaten
• 2 green onions, thinly sliced
• 1/4 teaspoon salt (optional)

Instructions:

1. In a medium pot, combine chicken broth, ginger, garlic, soy sauce, sesame oil, and white pepper. Bring to a gentle boil over medium-high heat, then reduce to a simmer for 5 minutes to infuse the flavors.
2. While stirring the broth in a circular motion, slowly drizzle in the beaten eggs to create delicate ribbons. Cook for 1 minute—the eggs will set almost instantly.
3. Remove from heat and stir in green onions. Taste and add salt if needed.

The magic here? The swirling technique creates silky egg strands that melt into the savory, ginger-kissed broth. It’s restaurant-worthy without the fuss!

Tip: For extra richness, swap one egg with an extra egg white—same protein, fewer calories.

Egg White Pancakes with Berries

These light-as-air pancakes pack a protein punch, and the juicy berries add just the right touch of sweetness—perfect for a wholesome weekend brunch.

Ingredients

• 1 cup egg whites (about 8 large eggs, separated)
• 1 cup oat flour
• 1/2 cup unsweetened almond milk
• 1 tbsp maple syrup
• 1 tsp vanilla extract
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1 cup mixed fresh berries (strawberries, blueberries, raspberries)
• 1 tbsp coconut oil (for cooking)

Instructions

1. In a large bowl, whisk the egg whites until frothy (about 1 minute). Add the oat flour, almond milk, maple syrup, vanilla extract, baking powder, and salt. Stir until just combined—don’t overmix.
2. Heat a nonstick skillet over medium-low heat and add 1 tsp coconut oil. Pour 1/4 cup batter per pancake, cooking 2-3 at a time. Sprinkle a few berries onto each pancake while the first side sets.
3. Cook for 2-3 minutes until bubbles form on the surface, then flip and cook another 1-2 minutes until golden. Repeat with remaining batter, adding more coconut oil as needed.

The secret? Whipping the egg whites creates an almost soufflé-like texture—no dense pancakes here! Top with extra berries and a drizzle of maple syrup.

Tip: For extra-fluffy results, let the batter rest for 5 minutes before cooking—the oat flour will thicken slightly.

Baked Eggs with Mushrooms and Herbs

These cozy baked eggs are a fuss-free way to turn simple ingredients into a rustic, herb-kissed breakfast or brunch star.

Ingredients:

• 2 tbsp unsalted butter
• 8 oz cremini mushrooms, thinly sliced
• 2 cloves garlic, minced
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 tbsp fresh thyme leaves
• 1 tbsp chopped fresh parsley
• 4 large eggs
• 2 tbsp heavy cream
• 1/4 cup grated Parmesan cheese

Instructions:

1. Preheat oven to 375°F. Melt 2 tbsp unsalted butter in a 10-inch ovenproof skillet over medium heat. Add mushrooms and cook, stirring occasionally, until softened (about 5 minutes). Stir in 2 cloves minced garlic, 1/4 tsp salt, and 1/4 tsp black pepper; cook 1 minute until fragrant.
2. Remove from heat and sprinkle with 1 tbsp fresh thyme and 1 tbsp parsley. Make 4 small wells in the mushroom mixture and crack an egg into each. Drizzle with 2 tbsp heavy cream and top with 1/4 cup Parmesan.
3. Bake for 12–15 minutes until egg whites are set but yolks are still slightly runny. Garnish with extra herbs if desired.

The creamy yolks mingle with the garlicky mushrooms and nutty Parmesan for a dish that feels indulgent but comes together in one pan.

Tip: For a golden crust, broil for the last 1–2 minutes—just keep an eye on it!

Low Calorie Egg and Quinoa Bowl

Packed with protein and fiber, this vibrant bowl is a satisfying meal that keeps things light without skimping on flavor.

Ingredients:

• 1/2 cup uncooked quinoa, rinsed
• 1 cup water
• 1 tsp olive oil
• 2 large eggs
• 1 cup baby spinach, loosely packed
• 1/4 cup diced cucumber
• 1/4 cup halved cherry tomatoes
• 1/4 avocado, sliced
• 1 tbsp lemon juice
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/8 tsp crushed red pepper flakes (optional)

Instructions:

1. In a small saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork and set aside.
2. Heat olive oil in a nonstick skillet over medium. Crack eggs into the pan and cook sunny-side up for 3–4 minutes, or until whites are set but yolks are still runny.
3. Divide cooked quinoa between two bowls. Top with spinach, cucumber, cherry tomatoes, and avocado. Drizzle with lemon juice and sprinkle with salt, black pepper, and red pepper flakes (if using).
4. Gently place a cooked egg on each bowl. Serve immediately.

The creamy yolk mingling with the lemony quinoa and crisp veggies makes every bite feel indulgent—yet it’s under 350 calories!

Tip: For extra crunch, sprinkle with toasted sesame seeds or a handful of microgreens.

Egg White Scramble with Bell Peppers

This fluffy, protein-packed scramble is a bright and easy way to start your day—loaded with colorful peppers for a little crunch.

Ingredients:

• 1 tbsp olive oil
• 1/2 cup diced red bell pepper
• 1/2 cup diced green bell pepper
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp black pepper
• 6 large egg whites
• 1 tbsp chopped fresh chives

Instructions:

1. Heat olive oil in a nonstick skillet over medium heat. Add red bell pepper and green bell pepper; sauté for 3–4 minutes until slightly softened.
2. Sprinkle in garlic powder, salt, and black pepper, stirring to coat the peppers evenly.
3. Pour egg whites into the skillet. Let them set for 10 seconds, then gently scramble with a spatula, folding occasionally until just set (about 2–3 minutes).
4. Remove from heat and top with chives.

The trick? Letting the egg whites sit briefly before scrambling—this keeps them tender instead of rubbery. Serve with toast or avocado for a satisfying bite!

Tip: For extra flavor, swap olive oil with a pat of butter in the skillet.

Low Calorie Egg and Turkey Bacon Sandwich

This protein-packed sandwich keeps things light but never skimps on flavor—perfect for a quick, satisfying breakfast or lunch.

Ingredients:

• 2 slices whole-grain bread (toasted if preferred)
• 2 large eggs
• 2 slices turkey bacon
• 1/4 cup baby spinach
• 1 tbsp light mayonnaise
• 1/8 tsp black pepper
• 1/8 tsp garlic powder
• 1 tsp olive oil

Instructions:

1. Heat olive oil in a nonstick skillet over medium heat. Add turkey bacon and cook for 2–3 minutes per side until crispy. Transfer to a paper towel-lined plate.
2. In the same skillet, crack eggs and sprinkle with black pepper and garlic powder. Cook for 2–3 minutes for runny yolks or 4–5 minutes for firm, flipping once.
3. Spread light mayonnaise on one slice of bread. Layer spinach, turkey bacon, and eggs, then top with the second slice.

The garlic-kissed eggs and smoky turkey bacon make this sandwich feel indulgent, while the whole-grain bread keeps it hearty and wholesome.

Tip: For extra crunch, lightly toast the bread and add a thin slice of tomato!

Egg White and Veggie Muffins

These fluffy, protein-packed muffins are a genius way to sneak in veggies while keeping breakfast light and satisfying.

Ingredients:

• 1 ½ cups liquid egg whites (or about 12 large egg whites)
• 1 cup finely chopped baby spinach
• ½ cup diced red bell pepper
• ¼ cup crumbled feta cheese
• 2 tbsp grated Parmesan cheese
• 1 tbsp olive oil
• ½ tsp garlic powder
• ½ tsp kosher salt
• ¼ tsp black pepper

Instructions:

1. Preheat oven to 350°F. Lightly grease a 12-cup muffin tin with olive oil or nonstick spray.
2. In a large bowl, whisk together egg whites, garlic powder, salt, and black pepper until slightly frothy.
3. Fold in spinach, red bell pepper, feta, and Parmesan until evenly distributed.
4. Divide mixture evenly among muffin cups, filling each about ¾ full.
5. Bake for 20–22 minutes until centers are set and edges are lightly golden. Let cool for 5 minutes before removing.

The Parmesan adds a savory depth that balances the brightness of the veggies—no bland egg whites here!

Tip: These freeze beautifully! Pop cooled muffins in a zip-top bag and reheat in the microwave for 30–45 seconds.

Low Calorie Egg and Kale Salad

This bright, protein-packed salad is a lunchtime hero—light enough to keep you energized but hearty enough to satisfy.

Ingredients

• 4 large eggs
• 4 cups chopped kale (stems removed)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1/2 tsp honey
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 tbsp grated Parmesan cheese
• 1/4 cup thinly sliced red onion

Instructions

1. Hard-boil the eggs: Place eggs in a saucepan, cover with cold water, and bring to a boil. Remove from heat, cover, and let sit for 10 minutes. Transfer to ice water, peel, and slice into quarters.
2. Massage the kale: In a large bowl, combine kale, olive oil, lemon juice, honey, salt, and black pepper. Use your hands to gently massage the kale for 1–2 minutes until softened and glossy.
3. Assemble: Top the kale with sliced eggs, red onion, and Parmesan. Toss lightly just before serving.

The magic here? Massaging the kale tenderizes it without cooking, while the honey-lemon dressing balances its earthiness perfectly.

Tip: For extra crunch, add 2 tbsp toasted sunflower seeds—they’re low-cal but big on texture!

Herb-Infused Poached Eggs with Asparagus

These elegant yet easy poached eggs get a fresh lift from aromatic herbs and tender asparagus—perfect for a lazy weekend brunch or a light dinner.

Ingredients:

• 1 lb fresh asparagus, tough ends trimmed
• 4 large eggs
• 2 tbsp white vinegar
• 2 tbsp unsalted butter
• 1 tbsp chopped fresh chives
• 1 tbsp chopped fresh dill
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1/4 tsp red pepper flakes (optional)

Instructions:

1. Fill a deep skillet with 3 inches of water, add the white vinegar, and bring to a gentle simmer over medium heat.
2. Meanwhile, melt the butter in a separate pan over medium heat. Add the asparagus and sauté for 4–5 minutes until bright green and crisp-tender. Sprinkle with 1/4 tsp of the salt and 1/8 tsp of the black pepper, then transfer to a plate.
3. Crack each egg into a small bowl, then gently slide them one at a time into the simmering water. Poach for 3–4 minutes until the whites are set but yolks are still runny.
4. Use a slotted spoon to lift the eggs onto the asparagus. Sprinkle with the remaining 1/4 tsp salt, 1/8 tsp black pepper, chives, dill, and red pepper flakes (if using).

The herb-infused butter from the asparagus mingles with the silky yolks, creating a luxe sauce without any extra effort.

Tip: For extra flavor, swap the butter for garlic-infused olive oil and finish with a squeeze of lemon.

Conclusion

With these 20 delicious low-calorie egg recipes, eating healthy has never been easier—or tastier! Whether you’re whipping up a quick breakfast or a satisfying dinner, there’s something here for everyone. Give them a try, and don’t forget to share your favorites in the comments below. Loved this roundup? Pin it to your Pinterest board so you can come back anytime for inspiration. Happy cooking!