Give 20%, Get $20
"No Return Necessary" Money-Back Guarantee | Free Shipping & Returns | Save 20%
Free Shipping | 100% Money-Back Guarantee"No Return Necessary" Money-Back Guarantee | Save 20%
Legion BOGO Sale Legion BOGO Sale Legion BOGO Sale

7 Healthy (and Delicious) Egg Recipes That Are Under 500 Calories

Eggs are a nutritional powerhouse. The white packs a lot of high-quality protein and the yolks contain healthy fats and cholesterol as well as micronutrients like vitamin A, calcium, and phosphorous.

What also makes eggs awesome is how versatile they are. These healthy egg recipes combine them with other nutritious ingredients like avocado, mushrooms, chili peppers, and oats, as well as several other sources of protein like shrimp and turkey.


Poached Eggs in Chile Broth

healthy-egg-recipes Picture courtesy of Two Blue Lemons

This is delicious recipe on its own, or it makes a hearty brunch whether it’s served with warm tortillas, over rice, or on thick toast.

The Fresh Egg Cookbook not only has 100+ more egg recipes like it, but it also has helpful tips on raising hens so you can harvest eggs in your own backyard.


Serves 8


1 can (16 oz.) fire-roasted crushed tomatoes

3 cups chicken stock

2 Tbsp. olive oil

1 medium yellow onion, sliced

1 tsp. salt

1 tsp. freshly ground black pepper

2 garlic cloves, minced

1 jar (7 1/2 oz.) roasted red peppers, chopped

1 can (7 oz.) green chiles, chopped

8 large eggs

1/2 cup shredded manchego cheese

1/2 cup low-fat sour cream


1. In a large bowl, combine the crushed tomatoes and a cup of the stock.

2. Heat the olive oil in a large skillet over medium-high heat, and sauté the onion with the salt and pepper until golden, about 10 minutes. Add the garlic and cook for another minute longer. Add the roasted pepper, green chiles, tomato-broth mixture, and the remaining 2 cups of stock. Bring to a boil; then simmer for 5 minutes.

3. Gently crack the eggs into the simmering broth (for an extra-careful approach, crack the eggs into a cup before sliding them into the broth). Cook for 6 – 8 minutes, basting occasionally with the broth. The exact time will depend on how well done you like the yolk.

4. With a slotted spoon, scoop out the eggs and place one in each soup bowl. Ladle the broth over the eggs. Garnish with cheese and a spoonful of sour cream before serving.

Nutrition Facts (Per Serving)

Calories: 179

Protein: 8 grams

Carbs: 10 grams

Fat: 12 grams

Sausage & Kale Quiche with Spaghetti Squash Crust

healthy-egg-recipe Picture & recipe courtesy of Food Done Light

If you’re looking for a gluten-free alternative to crust so you can still have quiche, try this recipe which features an ingenious use of spaghetti squash.

Shred it, season it lightly, and spread it out into a pie pan or tart dish. Then bake it for 15 minutes to turn it into a crust that’s craving a savory filling so you can have a healthy breakfast or brunch.

Serves 4



1 large spaghetti squash (about 4 lb.)

1/2 tsp. kosher salt

1/8 tsp. freshly ground black pepper


1 tsp. oil

8 oz. turkey (or chicken) sausage

3 cups baby kale mix

3 large eggs

6 egg whites

1 cup low-fat milk

4 oz. sharp cheddar cheese, shredded

1/2 tsp. kosher salt

1/8 tsp. freshly ground black pepper


1. Prick spaghetti squash all over with a fork. Microwave on high for 15 minutes, and let cool slightly.

2. Preheat the oven to 425°F.

3. Place the spaghetti squash on a cutting board, and cut it in half. Scoop out and discard the seeds.

4. Using a fork, shred the remaining squash. Place into some paper towels or a clean kitchen towel; squeeze out as much water as possible. Transfer the squash to a bowl, and mix in salt and pepper.

5. Press the squash into a tart pan to evenly cover the bottom. Bake for 15 minutes, and let cool. Reduce oven to 325°F.

6. Add oil to a skillet, and place over medium-high heat. Add sausage, and break up into small pieces. Once it’s cooked completely, the sausage will be browned and no longer pink.

7. Add kale, and cook until the greens have fully wilted, about 3 minutes. Remove from heat, and let cool.

8. In a large bowl, mix together eggs, egg whites, milk, cheese, salt, and pepper. Stir in the sausage and kale.

9. Pour the filling into the prepared crust, and bake for about 45 minutes. Once eggs are set, remove the quiche from the oven.

Nutrition Facts (Per Serving)

Calories: 345

Protein: 30 grams

Carbs: 14 grams

Fat: 20 grams


Vanilla Egg Protein Custards

healthy-recipes-egg Picture & recipe courtesy of Sugar-Free Mom

Every now and then, you’ll find a new way to integrate protein powder into your diet that will blow your mind. This dessert is definitely on that list.

It’s satisfying with stevia, but you can also use honey or maple syrup if you need the real sugar. Just keep in mind that it will add about 85 calories per serving.

Serves 5


3 cups unsweetened almond milk

4 large eggs

1 scoop WHEY+ vanilla protein isolate

2 tsp. pure vanilla extract

1/4 tsp. salt

1 tsp. liquid vanilla stevia (or 1/2 cup honey)

Cinnamon or nutmeg


1. Preheat the oven to 350°F. Grease six ramekins, and arrange ramekins on a 9” x 13” baking dish.

2. In a saucepan over medium-high, heat the milk until it’s steaming but not boiling.

3. In a stand mixer, beat together eggs, protein powder, vanilla extract, stevia (or other sweetener), and salt until well blended.

4. Slowly stir some hot milk into the egg mixture to temper it. This will prevent the heat from cooking the eggs. Then, slowly and gradually mix in the remaining milk.

5. Pour the egg custard mixture into the prepared ramekins. Sprinkle cinnamon or nutmeg over the top, and place the dish in the center of the oven.

6. Pour hot water into the baking dish until the ramekins are halfway covered. Bake for 25–30 minutes.

7. Remove the dish from the oven, and then transfer the ramekins to a wire cooling rack. Let cool for 10 minutes.

8. Enjoy warm, or refrigerate.

Nutrition Facts (Per Serving)

Calories: 98

Protein: 10 grams

Carbs: 2 grams

Fat: 5 grams

Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Avocado Egg Salad and Salmon Sandwich

healthy-recipe-egg Picture & recipe courtesy of Skinnytaste

Egg salad is not known for being an exciting lunch, but nothing with smoked salmon can qualify as boring. This sandwich also has avocado mixed in with the egg salad, plus a layer of sliced cucumber for a crisp and cool finish.

The recipe recommends making this an open-faced egg salad sandwich, but if you don’t mind the extra carbs, you can go ahead and enjoy it with a second slice of bread.

Serves 4


2 large hard-boiled eggs

2 large hard-boiled egg whites

1/2 (2 oz.) medium avocado, cut into 1/2 inch dice

1 Tbsp. light mayonnaise

1/2 tsp. Dijon mustard

1/2 tsp. caper brine (optional)

1/2 Tbsp. finely chopped fresh chives or dill

1/4 tsp. salt

Pinch of freshly ground black pepper

12 thin slices cucumber

4 slices (4 oz.) Wild Nova Scotia salmon (or lox)

4 slices whole-grain sliced bread, toasted


1. In a bowl, add the egg yolks, avocado, light mayo, mustard, caper brine, chives, salt, and pepper. Mash with a fork.

2. Chop the egg whites, and mix them in with the yolks. Adjust the seasonings as needed.

3. To assemble, place 1 oz. salmon on each slice of bread. Top with the cucumber, and evenly divide the egg salad between the bread or toasts.

Nutrition Facts (Per Serving)

Calories: 226

Protein: 17 grams

Carbs: 23 grams

Fat: 8 grams


Smashing Savory Oats and Eggs

egg-recipes-healthy Picture & recipe courtesy of Train Eat Gain

Can’t decide between oatmeal and eggs for breakfast? Have them both with this dish. For added nutrition – not to mention flavor – there’s also fresh spinach, bell peppers, and garlic powder.

Complete with a sunny-side up fried egg on top, this is one of the most comforting healthy breakfasts there is.

Serves 1


1/2 cup steel-cut oats

1 cup milk

2 Tbsp. grated Parmesan cheese

1/8 cup fresh spinach

1/2 red bell pepper, diced

1 egg

Salt and freshly ground black pepper to taste

1 tsp. red pepper flakes

1 tsp. garlic powder

1 tsp. extra virgin olive oil


1. In a saucepan on the stove, bring milk to a boil. Stir in the oats, and reduce the heat to medium. Cook for about five minutes, checking to stir a couple times.

2. Lightly coat a non-stick frying pan with olive oil, and cook the egg to your liking. For sunny-side up eggs, prepare the pan over medium-high heat. Carefully crack the eggs into the pan, and season with salt and pepper. Once the whites are opaque and the yolk looks as firm as you like,

3. Optionally, if you want the yolks to be more cooked, cover the pan for a few moments.

4. Meanwhile, place another pan over medium heat with a small amount of oil. Cook the bell pepper for a few minutes, and once softened, throw the spinach and seasonings into the pan. Remove from heat one the spinach starts to wilt, about 2 minutes.

5. While the oats are hot, stir in the Parmesan. Top with the veggies, and finish by sliding the egg on top. Serve immediately, garnishing with extra grated cheese, if desired.

Nutrition Facts (Per Serving)

Calories: 452

Protein: 27 grams

Carbs: 51 grams

Fat: 16 grams


Asian Prawn Omelette

OLYMPUS DIGITAL CAMERA Picture & recipe courtesy of Smaggle

Omelettes aren’t only great for enjoying eggs–they’re also a tasty vehicle for other nutritious ingredients like veggies, meat, cheese, and many others. And that’s why you can think outside of the box when it comes to omelette fillings.


This omelette is a classic fusion of French technique and Asian flavors. The mushrooms, shallots, garlic, and sweet chili sauce makes for a standout single-serving breakfast.

Serves 1


1 large egg

1 egg white

1 Tbsp. skim milk

2 shallots, diced

1 clove garlic, crushed

1/2 red chili pepper, diced

3 oz. green prawns

2/3 cup button mushrooms, sliced

1 Tbsp. sweet chili sauce


1. Heat a frying pan over medium, and spray with oil. Add garlic, shallot, and chili. Cook until fragrant, about 2–3 minutes.

2. Add prawns, and cook until they turn pink. Add the mushrooms, and once they turn soft, transfer all ingredients to a bowl. Set aside.

3. In a medium bowl, whisk eggs and milk. Season with salt and pepper. Spray more oil in the frying pan, and add the egg mixture to make an omelette.

4. When the omelette is almost cooked, the edges starting to brown and pull away from the pan, sprinkle the stir fry filing on one half. Fold the omelette over to form a pouch.

5. Slide the omelette onto a plate once the eggs are done to your liking. Serve with sweet chili sauce like Sriracha.

Nutrition Facts (Per Serving)

Calories: 351

Protein: 34 grams

Carbs: 35 grams

Fat: 7 grams


Ham & Egg Fried Rice

egg-healthy-recipes Picture & recipe courtesy of The Recipe Critic

Fried rice is a must-have to complete any assortment of Chinese food. But when it includes both eggs and meat, it’s basically a dish unto itself.

This is a healthy and easy take on what would typically be greasy takeout. That’s because at home you can control the ingredients: keep a light hand with the oil, use brown rice, and add leftover meat like diced ham.

Serves 8


2 cups diced cooked ham

3 cups cooked brown rice

3 eggs, lightly beaten

2 Tbsp. sesame oil

1 small white onion, chopped

1 cup frozen peas and carrots, thawed

2 Tbsp. soy sauce (add more to taste)


1. Heat a large skillet or wok over medium heat. Pour sesame oil in the bottom. Add white onion, chopped ham, peas, and carrots, frying until tender.

2. Slide the onion, peas and carrots to the side, and pour the beaten eggs onto the other side. Using a spatula, scramble the eggs. Once cooked, mix the eggs with the vegetable mix.

3. Add the rice to the veggie, ham and egg mixture. Pour the soy sauce on top. Stir and fry the rice and veggie mixture until heated through and combined. Add chopped green onions, if desired.

Nutrition Facts (Per Serving)

Calories: 358

Protein: 12 grams

Carbs: 59 grams

Fat: 8 grams


What did you think of these healthy egg recipes? Have anything else to share? Let me know in the comments below!

Want to know how to build muscle and lose fat eating delicious foods like these?

"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Click Here to Learn How


What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

If you enjoyed this article, get weekly updates. It's free.

100% Privacy. We don't rent or share our email lists.

You May Also Like

Our Most Popular Evidence-Based Articles

You don't need supplements to build muscle, lose fat, and get healthy. But the right ones can help.

Take our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.

Take the Quiz No thanks, I don't want help choosing supplements.

Follow the Diet Plan that Helped Nikita Lose 15 Pounds in 3 Months

"I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan." And if he can do it, why not you?

Take the Quiz No thanks, I don't want to lose weight or build muscle.

Our "No Return Necessary"
Money-Back Guarantee

If you don’t like something of ours, guess what happens next?

No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.

We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say "yes" now and decide later.

Free Worldwide Shipping & Returns

Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!

Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, and if you live elsewhere, your order ships free when it’s over $199.

Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.

Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.

We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.

That means you can say “yes” now and decide later. You really have nothing to lose.

Clinically Effective Doses

Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.

That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.

Clinically Effective Doses

You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.

100% Natural Ingredients

“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.

That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.

Made in USA

If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.

That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.

Lab Tested

Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?

That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.

Naturally Sweetened & Flavored

While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.

That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.

Science-Backed Ingredients

Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.

No Chemical Junk

“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.

That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.

Buy now, pay later.

Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.

payment break down 25% today, 25% 2 weeks, 25% 4 weeks, 25% 6 weeks


2 weeks

4 weeks

6 weeks

Here's how to Sezzle

Step 1 - shop the store


Shop and add items to your cart as normal!

Step 2 - checkout at the store


Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.

Step 3 - Select Sezzle and Sezzleit

Sezzle it

Your order will be shipped out right away* and your payments will be split up over 6 weeks.

*shipping times subject to merchant shipping policy

Download the App

Shop directory. Reschedule payments. Plus more!

Waiver and Release of Liability

In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:

I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.

I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.

I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.

I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.


Security Check

Please click the checkbox below. We apologize for the inconvenience.

Some popular pre-workouts are all-natural. Some contain the right mix of high-quality ingredients. Some provide clinically effective doses. But only Pulse checks each of these boxes.

Pulse doesn’t just “contain natural ingredients''—every ingredient is naturally sourced from plants and animals. Pulse contains no artificial or synthetic substances of any kind.

Every serving of Pulse contains 14.9 grams of active ingredients that have been shown to be safe and effective in peer-reviewed scientific research.

Every active ingredient in Pulse is backed by published scientific studies that show benefits in healthy humans.

Pulse contains no harsh stimulants that wind you up and burn you out. Instead, it contains a 1:1 ratio of caffeine and L-theanine, which produces a smooth energy rush and comfortable comedown.

We carefully examined 508 pages of scientific research to find out exactly what should and shouldn’t be in a pre-workout drink.

Every bottle of Pulse is guaranteed to provide exactly what the label claims and nothing else—no heavy metals, microbes, allergens, or other contaminants.

While these types of chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health. And that’s why we don’t put any of them into our products.

Before you buy a sports supplement, you should know that it's clean, safe, and transparent. And that's exactly what Labdoor's third-party testing and certification means.

It's hard to know for sure, but this probably makes Pulse the most-popular all-natural pre-workout supplement in the world.

If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.

Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor, the gold standard of third-party lab testing.

Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.

This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.

Fact Checked

Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.

Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.

This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.

Evidence Based

We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.

First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.

Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.

Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.