written by Nicole Clemmer, Dietetic Student, Milligan College
edited by Elizabeth Hall, MS, RDN, LDN, Food City Registered Dietitian

May is national egg month! There are many reasons to love a good egg. It’s an affordable, ovo-vegetarian source of protein, which can help with satiety and to delay hunger cues. Though small in size, eggs are still full of important nutrients like vitamin D, zinc, and iron. Here are some delicious ways to incorporate eggs at any meal!

BREAKFAST: FRITTATA
Eggs are a staple in breakfast meals, but rather than frying or scrambling, try making a frittata! Whisk together eggs, milk, cheese, and chopped vegetables. Put the mixture in a cast iron pan or baking dish and bake in the oven at 350º for 20-25 minutes. Serve alongside roasted potatoes and top with salsa or fresh herbs. Using a muffin tin to make mini frittatas are great idea for a nutritious, on-the-go breakfast too! 

LUNCH: EGG SALAD
Eggs can also be a good protein source in salads at lunch. Add a hard-boiled egg to a bowl of salad greens or make a classic egg salad! To make boiled eggs, bring a pot of water to a boil and carefully place eggs in the water. After 7-8 minutes, drain boiling water and put the eggs in an ice water to cool. Peel, chop, and mix the eggs with chopped celery, onion, small bits of bacon, white vinegar, Greek or plain yogurt, and seasoning. Pair your egg salad with crackers, a piece of whole grain bread, or romaine lettuce! 

DINNER: SHAKSHUKA
Who said that eggs can’t be eaten for dinner? Shakshuka is a Middle-Eastern dish that is satisfying to eat and easy to make. Sauté onion, garlic, and red pepper in a cast iron pan. Add canned or fresh diced tomatoes, tomato paste, and seasoning. After simmering for 5-10 minutes, create small dips in the dish with a spoon and crack an egg into each dip. The shakshuka is done when the eggs are cooked. Serve with hot, toasted whole grain bread.

Eggs are an easy, versatile, and affordable protein source, so try these recipe ideas to add nutrient density to any meal. You can’t go wrong with a good egg!