5 Healthy Add-Ins to Spice Up Eggs

Have you jumped on the “Eggs Are Great” bandwagon yet? I see a lot of people using scrambled or fried eggs as a breakfast, lunch, or even dinner option. I have always liked eggs and was never fully convinced that eggs were terrible for you. And like so many things, what is bad for you one day may be declared good for you another day.

Egg Basket

Here is a quick nutritional rundown of a scrambled egg, according to the USDA Nutritional Database.

Nutrition Facts for one scrambled egg:
  • Calories 87
  • Total Fat 4 g
  • Saturated Fat 2 g
  • Polyunsaturated Fat 0 g
  • Monounsaturated Fat 0 g
  • Cholesterol 215 mg
  • Sodium 65 mg
  • Potassium 0 mg
  • Total Carbohydrate 0 g
  • Dietary Fiber 0 g
  • Sugars 0 g
  • Protein 9 g

Some of the latest research shows that eggs are not a leading cause of high cholesterol and that most healthy adults can eat eggs on a regular basis without fear of seeing their cholesterol skyrocket. (Disclaimer: Always follow your doctor’s advice)

We have eggs several times a week and although I was hoping we would be able to get chickens this year, our budget won’t allow for it. So, I’m regulated to eggs from the grocery store for now. I am sad about not having chickens but John is thrilled because he thinks they will be too much work. I’m sure he’s wrong. . .

If you and your family like eggs but are getting bored of having them scrambled or fried all by themselves, I’ve got five healthy add-ins to enhance the nutrition and taste of your average eggs.

1. Potato, Red Peppers, and Onion

Potatoes Onions Peppers

 

Saute the thinly sliced or finely diced potatoes, red peppers, and onion in a bit of olive or coconut oil until the potatoes and peppers are soft and the onions are translucent. Set aside while you scramble the eggs. Add the potatoes and onion to the cooked eggs.

2. Minced Garlic and Cayenne Pepper

Minced Garlic

 

I usually use coconut oil or real butter when I scramble eggs for the family. After the oil has heated, I throw the minced garlic into the pan for a few minutes. Then I add the eggs and scrambled the whole thing together. Sprinkle some cayenne pepper on before you serve the eggs. Cayenne pepper is a spice that some people say helps with weight loss. I say it just perks everything up!

3. Rosemary and Paprika

Rosemary Paprika Egg

We like this combination best on a sunny side up egg, but it would work with scrambled eggs as well. Simply fry your egg and add some chopped rosemary and a bit of paprika on top of the egg. This is a great way to have eggs for dinner if you include roasted veggies along side the egg.

4. Green Peppers and Chives

Green Pepper and Chive

 

This is one of our favorites, especially if I serve it like this – on top of a toasted piece of bread. Simply add in chopped green peppers and finely minced chives as you are almost done scrambling the eggs. With this treatment, I like to feel the crunch of the peppers instead of having them soft. Your choice.

5. Cream Cheese

cream cheese

 

Cream cheese in eggs is a little secret that gives eggs a creamy, delicious mouth feel without drastically changing the flavor. I use about a tablespoon of low-fat cream cheese per two eggs. Add the cream cheese right as the eggs are about to be done and toss until the cream cheese is melted. Season the eggs with sea salt and pepper.

Eggs are not only relatively low in calories, but the protein in eggs helps keep you full. I’d love to hear any ideas you have for spicing up eggs! Diane

4 thoughts on “5 Healthy Add-Ins to Spice Up Eggs

  1. Heather says:

    When you give the calorie count for a scrambled egg, does that include anything added to the eggs? I know some people add milk or cream or a little oil to their scrambled eggs. Do you do that?

  2. Mandy Cat says:

    Scrambled eggs topped with a mild salsa, low-fat sour cream and chopped green onions is one of our favorites.

    P.S. We don’t plan to get any chickens (our Homeowner’s Association would be at our front door with burning torches and pitchforks.) But I was amused earlier this week to see a “Chicken Chalet Kit” at Sam’s Club. The display looked like the most glamorous chicken coop ever, a palace for fowls.

    If you do decide to become a chicken farmer, check your county or city ordinances first. Some cities, including our own, have tweaked their animal restriction code to allow chickens but there are still some rules you have to follow.

  3. Leah (Goodnight, Cheese) says:

    Frittatas/crustless quiches are so easy to make, and so delicious. I just throw eggs, a splash of milk, cheese, spices, and lots of veggies into a dish, and bake until the middle doesn’t jiggle. Versatile and they also freeze great.

    Calorie-wise, I’ve seen nutrition facts that say anything from 60 for a small egg to 85 for a large one, so I think it varies a lot by size.

  4. Lucy says:

    Make a frittata by adding sauted leeks, roasted sweet potato and crumbled feta into a small frying pan. Add 6 or so whisked eggs (plus pepper but no salt as feta is salty) and cook slowly. When nearly cooked through to top, put under grill for 5 minutes to finish cooking the top. As an alternative, I also like ham, mushroom and cheddar with sauted white potatoes instead of sweet potato. ☺

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