Eggs are a powerhouse ingredient, offering versatility, flavor, and nutrition all in one.
When you’re watching your calorie intake, they become even more valuable, ensuring you get enough protein without a lot of calories to work with.
In this roundup, you’ll find a collection of creative and flavorful low-calorie egg recipes that are perfect for every meal of the day.
All these recipes contain less than 300 calories and make eggs the star ingredient. Here are 16 of our favorite.
Menemen – Turkish Scrambled Eggs with Tomatoes
Menemen, a beloved Turkish dish, is a one-pan wonder combining eggs, tomatoes, peppers, and onions with aromatic spices.
It’s simple to make too. Sauté onions and green peppers, add fresh tomatoes, and season with paprika, cumin, and chili flakes.
Once softened, stir in beaten eggs for a creamy, scrambled texture. Serve hot, garnished with fresh parsley, alongside crusty bread to soak up the juices.
Whether enjoyed plain or with the addition of cheese or sucuk, Menemen is a satisfying and wholesome choice for any table.
Breakfast Skillet Recipe
This camping breakfast skillet is a quick, hearty, and low-carb option perfect for mornings outdoors.
With diced bell peppers, onions, ham, and an egg, it’s a deliciously simple meal made in a single skillet.
Sauté the vegetables and ham in olive oil until softened, crack an egg over the mixture, and cook to your liking.
Top with shredded cheese, season with salt and pepper, and enjoy this warm and satisfying dish as you gear up for a day of camping adventures!
Scrambled Eggs with Cottage Cheese
This quick and protein-packed breakfast combines eggs and cottage cheese for a fluffy, satisfying dish that’s ready in under five minutes.
Whisk two eggs with cottage cheese, then cook gently in a lightly oiled non-stick skillet over medium heat, stirring softly with a spatula until the eggs are set.
Season with salt and pepper to taste, and serve immediately with toast, avocado, or fresh fruit for a balanced start to your day.
Protein-Packed Egg Muffins
These easy-to-make protein-packed egg muffins are a nutritious and delicious breakfast option perfect for meal prep or busy mornings.
Made with pastured eggs, wild mushrooms, asparagus, fresh herbs, and a touch of Parmigiano Reggiano, these mini frittatas deliver 15 grams of protein per muffin for a satisfying start to the day.
Begin by sautéing onions, garlic, mushrooms, prosciutto, salami, and asparagus with olive oil, then combine the cooled mixture with beaten eggs, cheese, parsley, chives, and hemp hearts. Pour into a lined muffin tin and bake at 350°F for 30 minutes.
They are the ideal wholesome snack when you’re on the go.
Air Fryer Egg Salad
This air fryer egg salad transforms the classic dish into an effortlessly prepared, creamy delight.
Combined with mayonnaise, mustard, minced sweet onion, dill, paprika, and seasoning, the result is a flavorful mix perfect for sandwiches, salads, or dips.
Versatile and customizable, feel free to add additional ingredients like bacon, celery, or sriracha – whatever you’re feeling that day.
Egg Stir Fry
This egg stir fry is a quick, high-protein dish combining fluffy scrambled eggs, crunchy onions, and bell peppers in a savory sauce.
Whisk eggs with spring onions and salt, fry them in hot oil until firm, and set aside.
Sauté onions and peppers to your desired texture, then mix everything with a glossy sauce made of cornstarch, soy sauce, and oyster sauce (or substitutes like soy sauce or hoisin for vegetarians).
Perfect as a standalone meal or a side dish, this easy recipe is ideal for weeknights or as a customizable base with additions like prawns or ham.
Spinach Feta Wrap
This homemade spinach feta wrap replicates the popular breakfast item using simple ingredients.
Fresh spinach is sautéed and combined with cream cheese, sun-dried tomatoes, and seasoning to create a creamy base.
Egg whites are cooked to perfection, layered with the spinach mixture and crumbled feta on a whole wheat tortilla, then folded into a wrap.
Air fry or pan-toast for a crispy finish. With under 30 grams of protein per serving and easy meal-prep options, this recipe is a delicious, cost-effective wrap.
Crispy Feta Fried Eggs
This viral crispy feta fried eggs recipe combines crumbled feta cheese with a perfectly cooked egg on a small tortilla for a savory breakfast or quick meal.
The feta melts into a salty, golden crust while the egg cooks to your desired doneness, ideally leaving the yolk runny for maximum flavor.
Topped with mashed avocado, lime juice, black pepper, and red chili flakes, it’s served over a charred tortilla for a crispy finish.
With just a few ingredients and 7 minutes, this breakfast taco is a simple, indulgent treat perfect for any time of day.
Egg White Wraps with Smoked Salmon, Spinach, and Feta
These egg white wraps are a quick, protein-packed breakfast featuring smoked salmon, baby spinach, and crumbled feta.
Whisk egg whites with green onion and Dijon mustard, cook into a flat omelet, and layer onto a whole-grain tortilla with salmon, spinach, and feta.
Wrap tightly and toast for a crispy finish. Perfect for busy mornings, this healthy option is rich in omega-3s, fiber, and flavor.
Slow Cooker Pork Carnitas and Eggs Breakfast Tacos
These slow cooker pork carnitas and eggs breakfast tacos combine crispy, flavorful pork with creamy scrambled eggs, black beans, and fresh toppings like avocado, radishes, and cilantro, all wrapped in warm tortillas.
The carnitas, slow-cooked to tender perfection and crisped under the broiler, pair beautifully with the soft eggs, creating a satisfying balance of textures and flavors.
Perfect for brunch or meal prep, these tacos are highly customizable with your favorite salsas, cheeses, or veggies, making them an irresistible way to start your day with a touch of Latin flair.
Skillet Breakfast Scramble
This quick and hearty skillet breakfast scramble is a fresh spin on classic diner-style breakfasts, balancing comfort and health.
Fluffy scrambled eggs are combined with tender hash brown potatoes, bell peppers, onions, and corn, then topped with melted cheese and smoky bacon.
Customize it with your favorite proteins, cheeses, or toppings like salsa or cilantro.
Green Shakshuka Recipe
This vibrant green shakshuka is a quick, nutrient-packed breakfast or brunch option, perfect for when you’re craving something light yet satisfying.
With fresh greens, tender asparagus, sweet peas, and perfectly poached eggs, this dish is as visually stunning as it is delicious. Seasoned with cumin and fresh dill, it’s bursting with fresh, earthy flavors.
Best of all, it’s dairy-free, gluten-free, and comes together in just 15 minutes! Pair it with crusty bread for some extra heartiness.
Baked Spinach and Egg Cups
Baked spinach and egg cups are a quick and elegant dish perfect for breakfast or brunch, combining fresh spinach, eggs, heavy cream, and a pinch of paprika in a ramekin.
Simply layer two eggs with torn spinach leaves in each ramekin, drizzle with cream, and season with paprika, salt, and pepper before baking.
Serve directly from the ramekin or pair with crusty bread or a fresh salad for a complete meal.
Mediterranean Frittata with Sun-Dried Tomato and Kale
This Mediterranean frittata combines fluffy eggs, sautéed kale, sun-dried tomatoes, and crumbled feta.
Made in a single skillet, this recipe starts with onions and kale softened in olive oil, followed by whisked eggs with milk poured over the mix.
Sun-dried tomatoes and feta are added for bursts of savory Mediterranean flavor, and the frittata is baked until set in the center and lightly golden around the edges.
Serve warm with a fresh salad or bread.
Cottage Cheese Eggs
Cottage cheese eggs are a high-protein, low-calorie breakfast option combining egg whites, a whole egg, fat-free cottage cheese, and vegetables like spinach and mushrooms for added volume.
With 247 calories, 41 grams of protein, and just 9 grams of carbs per serving, this dish has a ton of protein without needing meat.
Simply whisk the ingredients, cook in a skillet until the water from the cottage cheese evaporates, and serve with fruits or toast for a balanced meal.
Cheesy Bacon Potato Breakfast Casserole
This hearty breakfast casserole combines crispy roasted potatoes, bacon, onions, eggs, cream, milk, and sharp cheddar cheese for a comforting dish perfect for feeding a crowd.
Start by roasting the potatoes until golden brown, then mix with sautéed bacon and onions.
Layer the mixture in a casserole dish with cheese, pour a seasoned egg and cream mixture over it, and top with more cheese before baking.
Ideal for make-ahead meals, the casserole can be prepared and refrigerated overnight or frozen, ideal for any meal prep you’re doing.