Egg recipes for weight loss: Ways to add this high-protein food to your diet

Are you looking for protein-rich foods for weight loss? Start eating eggs to lose weight. Here are some healthy egg recipes for weight loss you can try at home.
View All Images nutritional differences between eggs v/s avocados
Eggs are a great breakfast option, but avocados are no less. Image courtesy: Adobe stock
Natalia Ningthoujam Published: 18 Aug 2023, 05:00 pm IST
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Got weight loss on your mind? Start working towards it with your diet. Yes, exercising is equally important, but what you eat matters too. Fitness enthusiasts often recommend eating high-protein foods as they are good for weight loss. Eggs happen to be full of protein and other nutrients, making them a superfood you shouldn’t ignore. It is the protein in eggs that may help satisfy your hunger and improve satiety. This in turn may help reduce food intake later in the day, as per a 2020 National Library of Medicine. So, eating eggs for breakfast is a good idea. But wondering how to go beyond omelette 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’s check out how this protein-rich foods helps shed the extra kilos.

1. Rich in protein

Eggs are an excellent source of high-quality protein, which is known to increase feeling of fullness. This can help to reduce overall calorie intake, says Sukanya Poojary, Nutritionist at Cloudnine Group of Hospitals, Malleswaram, Bengaluru.

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 choice for those looking to include low-calorie foods in their diet while getting essential nutrients.

3. Nutrient density

Eggs are packed with essential nutrients, including B vitamins, minerals like selenium and phosphorus, and antioxidants (lutein and zeaxanthin). Getting a wide range of nutrients from whole foods like eggs can support overall health and well-being, which can positively impact your weight loss journey, the expert tells Health Shots.

4. Regulated blood sugar levels

Including eggs in your meals may help to stabilise blood sugar levels and reduce insulin spikes. This can help control hunger and cravings, making it easier to stick to a balanced eating plan, says Poojary.

5. Muscle preservation

When you are on a weight loss journey, it’s important to remember to make efforts to preserve lean muscle mass. The protein in eggs can help maintain muscle tissue while promoting fat loss, especially when combined with regular exercise.

Egg recipes for weight loss

It’s time to wear your chef outfit and start cooking. Here are the egg recipes for weight loss that you must try:

1. Egg stuffed capsicum


• 2 bell peppers
• 2 eggs
• 2 fistfuls of spinach
• Salt and pepper for seasoning

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  • Preheat oven and take a baking tray with tin foil or greaseproof paper so the bell peppers won’t stick while you are cooking them.
  • Cut the bell pepper in half, remove the seeds from inside and discard them.
  • Keep the peppers on the baking try.
  • Heat a pan on medium heat and add the spinach, which should be cooked until it turns soft.
  • Once the spinach gets cooked, stuff it into bell pepper.
  • Crack one egg into each slice of bell pepper.
  • Season with salt and pepper.
  • Cook it in the middle of the pre-heated oven for around 20 minutes then serve it.

2. Egg and lentil soup


  • 1 cup of red lentils
  • 4 to 5 cups of vegetable broth
  • 2 eggs
  • 1 onion, finely chopped
  • 2 tomatoes, diced
  • 3 to 4 cloves of garlic, minced
  • 1 teaspoon of ginger, grated
  • 1 teaspoon of cumin powder
  • 1 teaspoon of coriander powder
  • 1/2 teaspoon of turmeric powder
  • 1/2 teaspoon of red chili powder
  • Salt and pepper to taste
  • Fresh parsley, chopped, for garnish


  • Take a large pot and heat oil in it. Add the onion and sauté until it becomes translucent.
  • Stir grated garlic and ginger. Sauté for another minute.
  • Add the tomatoes, cumin powder, coriander powder, turmeric powder, and red chili powder. Cook the tomatoes until they soften and the spices release their aroma.
  • Add the red lentils to the vessel. Stir well to coat the lentils with the spices.
  • Pour in the water or vegetable broth. Bring the mixture to a boil, then reduce the heat. Cover the vessel and let the lentils cook until they are soft and tender, about 20 to 25 minutes.
  • When the lentils are cooking, prepare the eggs. You can either hard boil them separately or poach them directly in the soup. To poach, gently crack an egg into the simmering soup, cover the pot, and let it cook until the egg whites are set but the yolk is still slightly runny.
  • Once the lentils are cooked, use blender to partially blend the soup. This will create a creamy base while leaving some lentils whole for texture.
  • Season the soup with salt and pepper.
  • Serve the soup into 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 teaspoon of mustard
  • 2 tablespoons of finely chopped celery
  • 2 tablespoons of finely chopped onion
  • Salt and black pepper to taste.
  • 1 tablespoon of chopped fresh dill.


  • In a bowl, combine the chopped hard-boiled eggs, mayonnaise, mustard, chopped celery and chopped onion then mix well.
  • Add salt and black pepper to taste, and add dill then mix well.
  • Serve the keto egg salad on lettuce leaves or on low-carb bread.

4. Spinach and mushroom omelette


  • 2 whole eggs
  • 1/4 cup of sliced mushrooms
  • 1/2 cup of fresh spinach leaves
  • 2 tablespoons of onions
  • Salt and pepper to taste
  • Cooking oil


  • In a non-stick pan, sauté the sliced mushrooms and diced onions until tender.
  • Add the fresh spinach leaves and cook properly.
  • Take a bowl, crack the eggs and season with pepper and salt.
  • Take pan add little oil and pour the beaten eggs into the pan.
  • Cook the eggs on medium flame.
  • Fold the omelette to half.
  • Cook for another minute or until the cheese melts and the omelette is fully cooked.
  • Slide the omelette onto a plate and serve with a side salad or whole-grain toast.

5. Whole wheat egg roll


  • 2 whole eggs
  • 1 whole-grain tortilla
  • 1/4 cup of sliced mushrooms
  • 1/4 cup of diced zucchini
  • 2 tablespoons of diced onions
  • 2 tablespoons of diced tomatoes
  • 1/4 cup of baby spinach
  • Salt and pepper to taste


  • In a non-stick pan, sauté the mushrooms, zucchini and onions until they’re tender.
  • Add diced tomatoes and baby spinach to the pan and cook until spinach.
  • In a bowl, beat the eggs, season with salt and pepper, and pour over the cooked vegetables.
  • Scramble the mixture until the eggs are fully cooked.
  • Warm the whole-grain tortilla and place the scrambled egg and vegetable mixture inside.
  • Roll up the tortilla and enjoy a satisfying breakfast roll.

Healthy adults can safely eat dishes with one or two eggs everyday, depending on cholesterol level. But If you already have high cholesterol or other risk factors for heart disease, then bring down the number to 4 to 5 eggs per week.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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