Eggs are a nutrient-dense powerhouse. For just 77 calories you get a whole lot of vitamins, protein, and healthy fats. And when you think about it, it makes sense. An egg is designed to turn a cell into a chicken. The benefits of eggs make it nature’s perfect food.
Benefits of Eggs:
- Functional Protein
Eggs aren’t just a source of protein, they are a source of 9 essential amino acids (the building blocks of protein). They’re called essential amino acids because we have to get them from food. They help build and repair lean muscle mass, our calorie burner.
Another essential nutrient that the body cannot make enough of on its own. Choline helps our cells maintain their structural integrity. Strong cells decrease long-term risk of illness such as cancer.
- The Whole Package
Fat-soluble vitamins A and D are important for red blood cell formation, nerve system function, and blood pressure regulation. But since they are fat soluble, they require fats to transport them throughout the body to do their job. The fats in the egg yolk help transport these vitamins so they are optimized.
How to Work Eggs into Your Diet
While plenty of baked goods have eggs in them (like brownies, mmmm), there are also a lot of tasty, healthy egg recipes.
Don’t have enough time in the morning to whip up a frittata? Make these Broccoli Egg Muffins on Sunday night and be set for the week.
Broccoli Egg Muffins
133 calories per serving
Vegetarian, dairy-free, gluten-free
Super – Level 2 difficulty
- 1 broccoli crown, chopped
- 6 eggs
- 1 jalapeño pepper, chopped
- 3-5 mushrooms, chopped
- 1-2 tbs coconut oil
- 6-12 cup muffin pan
- Scramble eggs in bowl.
- Chop up vegetables.
- Oil bottom of muffin tray well (vegetable/olive/coconut oil are fine choices).
- Pour eggs into muffin tray, filling only halfway.
This mix will expand and you’ll want room for vegetables.
- Drop in vegetables. Don’t overfill muffin tins.
Bake at 350 for 15-20 minutes.
Find more Spartan-approved egg recipes here.