Eggs Benedict
Avoid this egg dish completely if you're trying to pick a healthy option, Stephan says. "Eggs Benedict would be the highest calorie dish out of these options," he explains. "English muffins can pack a lot of carbs plus the bacon and hollandaise sauce can add in a lot of extra calories from fat." FYI, a traditional eggs Benny packs more than 600 calories and 40 grams of fat. This doesn't mean you can never enjoy this delicious breakfast dish. Just remember, all things in moderation.
Quiche
This egg-filled pie is a brunch classic, and with good reason the mix of eggs, vegetables, meats, and spices nestled in a flaky crust is irresistible. But you might want to resist a little, Stephan says. "A quiche can have healthy veggies and protein in it, but the extra calories from the milk, cream, and flour can really add up fast," he explains. For a healthier version, try our Crustless Vegetable Quiche or splurge and make our fabulous Brunch Quiche.
Frittatas
Mixing your veggies, cheese, and meats into the eggs and then baking it all together, gives it a whole different flavor profile and mouth-feel than an omelette, even though they're essentially the same dish. Because they're baked for a longer period of time you may also be able to use veggies you couldn't in an omelette, like artichokes or broccoli. The issue with frittatas is that you can quickly go overboard with extra ingredients, Stephan says. Some recipes use a bottom crust, which adds calories and simple carbs, or add extra cheese on top, so make sure you're cooking yours as simply as possible. Need ideas? Try our Spinach Tomato Fritatta, Broccoli Red Pepper Fritatta, Southwestern Fritatta or just our Basic Fritatta.
Fried Eggs
It's amazing how a different cooking method can totally change the taste of an egg. For people who can't stand the smell or texture of a hard-boiled egg, or want to put their egg on a sandwich, fried eggs are your next best option, Stephan says. However, frying your eggs in calorie- and fat-packed butter or oil can easily double the number of calories in that egg of yours. So make sure you're "frying" them using a zero-calorie cooking spray. You'll still get those delicious, crispy edges but without the extra calories.
Scrambled Eggs
This is by far the easiest way to prepare eggs—it's practically impossible to mess it up. Simply add eggs to a hot pan and stir until cooked through. The nutrition comes in what you add to them. You can eat them plain, which would put them on par health- and nutrition-wise with a boiled egg. But most people prefer to add a little flavor. Use this as an opportunity to add chopped veggies or a handful of spinach, Stephan says. A little cheese is fine but watch your serving size as it's easy to go overboard. A slice of chopped ham also adds quick flavor and a little extra protein. Expect roughly 300 calories, 25 grams of protein, and 20 grams of fat. Most carbs and fiber will come from veggie add-ins.
Omelettes
The trick is to think "packed with healthy veggies" not "smothered in cheddar and bacon." Stephan points out that omelettes are an easy way to "hide" vegetables you may not love, like mushrooms or asparagus, making them more palatable. And for the veggies lovers among you, feel free to go nuts with what you want to throw in there. "My go-to egg omelette is a two whole eggs, tons of multi-colored bell peppers, onions, spinach, and a sprinkle of feta cheese," he says. "Just watch the calories and don't add too much cheese or processed meats." Stephan's omelette packs 209 calories, 16 grams of protein, 12 grams of fat, seven grams of carbs, and two grams of fiber. (Learn how bone broth can help you lose weight with Women's Health's Bone Broth Diet.)
Hard Boiled Eggs
This is the gold standard for clean protein, Stephan says. "You can’t add any extra calories simply boiling an egg in water," he explains. "It’s an egg in it’s natural form." It can be eaten hot or cold, added to other foods to amp up the nutrition (hey Cobb salad!), and is super portable. Expect roughly 70 calories, six grams of protein, and five grams of fat from each egg.
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