Are pickled eggs healthy?

10 egg recipes for weight loss

Whether boiled, fried, poached or au gratin: eggs are real all-rounders in the kitchen and can be quickly and easily transformed into healthy dishes. How egg recipes can help you lose weight, how many you can eat daily and why they are also the perfect food for your muscles, we'll tell you here.

Healthy egg recipes for weight loss

Losing weight always works according to the same principle: you have to take in less energy than you use during the day, and then you will automatically lose weight. That is why you should choose foods that provide plenty of protein and thus fill you up for a long time - like eggs. Caution: I don't mean egg protein, of course, but proteins.

Proteins are a real miracle weapon in the fight against the kilos, because they fill you up much longer than carbohydrates or fats. And those who are full longer automatically eat less. Protein also boosts your metabolism, as your body has to use a lot of energy to digest proteins.

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In addition, your body releases less insulin after a protein-rich meal. The hormone inhibits fat loss and causes blood sugar levels to skyrocket, but then to drop again just as quickly. The result: You get hungry again shortly after eating. Protein thus inhibits appetite and protects you from food cravings.

Build muscle with protein-rich egg dishes

Proteins not only support the weight loss process, they are also essential for building muscle. The protein from the hen's egg can also be used particularly well by the body, as it has the highest biological value of all foods and is therefore considered the "gold standard". This means that your body can use 100 percent of the protein it contains. The egg protein also provides all 9 amino acids that muscles need for regeneration after training and for growth.

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By the way, most of the protein is in the egg yolk, and not in the white - as you might think. The egg yolk also contains more fat and a lot more calories, so the mix of both is ideal.

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Poached eggs are not that easy to come by, but the effort is worth it

How many eggs can I eat a day?

When it comes to recommended egg consumption, opinions differ widely. The German Nutrition Society considers 3 eggs per week to be acceptable - although this assessment is very conservative. A new study from 2020 with over 177,000 test subjects showed that eating an egg a day has no negative effects on blood lipid levels.

The fact is that eggs are nowhere near as bad as they are reputed to be, even though they contain a lot of cholesterol. For this reason, they used to be seen as a “dangerous cholesterol bomb”, but today we know that special mechanisms in the digestive system of healthy people prevent our bodies from absorbing too much cholesterol from food. Most of the cholesterol is produced by the body itself, because we need cholesterol for numerous vital body functions.

Egg recipes: quick and varied

In addition to all the advantages, eggs are incredibly diverse, so that you won't get bored on your plate that quickly. As a scrambled or fried egg, they are a quick meal, as an omelette with various fillings or toppings, they are particularly sophisticated, while hard-boiled they are the perfect protein snack. But it's best to always use organic eggs!

Are you getting hungry from reading all that? We have put together 12 incredibly delicious - and some unusual - recipes with eggs for you.

Baked avocado with egg

Ingenious keto recipe that you can enjoy for breakfast or brunch as well as part of a low-carbohydrate main meal. If you don't follow a ketogenic diet, you can of course also eat a delicious wholemeal bread.

Ingredients for 1 serving (s)
  • 2 medium egg (s)
  • 1 medium avocado (s)
  • 1 pinch of salt
  • 1 pinch of pepper
  • 0.5 tsp parsley
preparation
  1. Pre heat the oven to 180 degrees celcius.

  2. Slice the avocado, remove the stone. Slightly enlarge the resulting hollow with your fingers and slide one egg into each, season with salt and pepper. Place the avocado halves on a baking sheet lined with baking paper or alternatively in a small baking dish.

  3. Bake in the oven for about 20 minutes, depending on how soft you like your egg.

  • Calories (kcal): 599
  • Fat: 60g
  • Protein: 18g
  • Carbohydrates: 2g
Green veggie bowl with egg

Bowls are not only very popular, they are also ideal for making clever use of leftovers. Have you cooked too much quinoa from the day before or yesterday? Put it in your delicious veggie bowl!

Ingredients for 2 serving (s)
  • 80 g quinoa
  • 2 medium egg (s)
  • 150 g broccoli
  • 120 g Brussels sprouts
  • 2 handfuls of baby spinach
  • 0.5 medium avocado (s)
  • 1 teaspoon flaxseed
  • 2 tbsp rapeseed oil
  • 1 tbsp balsamic vinegar
  • 1 teaspoon honey
  • 1 teaspoon mustard
preparation
  1. Prepare the quinoa according to the instructions on the packet.

  2. Boil eggs - how long, you decide based on your personal preferences.

  3. In the meantime, wash the Brussels sprouts and broccoli (or use frozen food) and cook them together in salted water until they are firm to the bite (or use leftovers from the day before.

  4. Halve, core and slice the avocado. 1/4 avocado per serving.

  5. Mix the dressing ingredients together, preferably in a small screw-top jar, then you can shake the whole thing well.

  6. Put the finished quinoa in a bowl or a deep plate ("bowl"), add a handful of fresh spinach, vegetables and avocado next to it. Cut open the egg and top the bowl with it. Finally sprinkle the linseed on top and serve with dressing.

  • Calories (kcal): 529
  • Fat: 35g
  • Protein: 21g
  • Carbohydrates: 34g
Sweet potato rösti with fried egg and avocado salsa

This recipe could become your new favorite food. The sweet and savory pancakes are paired with two delicious companions: fried eggs and avocado salsa.

Ingredients for 2 serving (s)
  • 200 g sweet potato (s)
  • 1 medium potato (s)
  • 2 tbsp cornstarch
  • 2 pinches of salt
  • 1 pinch of pepper
  • 1 pinch of nutmeg
  • 2 tbsp rapeseed oil
  • 2 medium egg (s)
  • 1 medium avocado (s)
  • 1 medium shallot (s)
  • 1 pinch of chilli flakes
  • 1 tbsp lime juice
  • 1 pinch of salt
preparation
  1. Peel and grate sweet potatoes and potato (s). Mix with a pinch of salt in a bowl and let steep for about 10 minutes. Pour off the resulting liquid and squeeze the potatoes well.

  2. Mix the potatoes with the cornstarch and spices well.

  3. Put half of the oil in a pan and add about 1 tbsp per buffer to the pan. Press a little flat and fry on both sides until crispy.

  4. Put the remaining oil in a second pan and fry the fried eggs.

  5. Halve the avocado, remove the stone, remove the pulp from the skin and dice. Peel and finely dice shallot. Wash the coriander, pat dry and chop finely.

  6. Mix the prepared ingredients with lemon juice and spices and season to taste.

  • Calories (kcal): 608
  • Fat: 43g
  • Protein: 12g
  • Carbohydrates: 45g
Tomato and mozzarella omelette

Eggs are real protein bombs and are incredibly versatile in the kitchen. How about an omelette again, for example?

Ingredients for 1 serving (s)
  • 3 medium egg (s)
  • 60 g cocktail tomato (s)
  • 0.5 scoop of mozzarella
  • 50 ml of milk
  • 1 teaspoon parsley
  • 1 teaspoon butter
preparation
  1. Quarter tomatoes, cut mozzarella into slices.

  2. Whisk the eggs with the milk, mix in the parsley.

  3. Put half of the butter in a pan and let the egg mixture set in it. Add tomatoes and mozzarella, season and cover and leave to set for another 3 to 5 minutes.

  4. If you like, you can have a slice of bread with it.

  • Calories (kcal): 476
  • Fat: 36g
  • Protein: 33g
  • Carbohydrates: 7g
Green shakshuka

Low carb & tasty: Instead of the classic tomato, this "green shakshuka" is prepared with spinach, spring onions and zucchini. The shredded fried eggs should of course not be missing.

Ingredients for 2 serving (s)
  • 1 bunch of spring onion (s)
  • 1 medium zucchini (s)
  • 500 g baby spinach
  • 2 cloves of garlic
  • 1 teaspoon cumin
  • 1 pinch of chili powder
  • 100 ml vegetable stock
  • 4 medium egg (s)
  • 1 pinch of salt
  • 1 pinch of pepper
  • 1 pinch of nutmeg
preparation
  1. Clean the spring onions and cut into thin rings. Peel the garlic and finely chop or press. Clean the zucchini and cut into small cubes. Wash, sort and roughly chop the spinach - or use frozen leaf spinach.

  2. Heat the olive oil in a pan and fry the spring onions, garlic and zucchini for a few minutes while stirring.

  3. Season with cumin and chilli flakes and fry briefly.

  4. Deglaze with vegetable stock, gradually fold in the spinach and let it collapse. A large part of the broth should boil off.

  5. For each egg, make a small kind of hollow in the spinach and beat it in.

  6. Simmer over medium heat until the eggs have set but the egg yolks are still soft. Season with salt, pepper and nutmeg and serve.

  • Calories (kcal): 257
  • Fat: 14g
  • Protein: 24g
  • Carbohydrates: 9g
Quick shakshuka

Shakshuka is THE Israeli national dish. The eggs cook here in an aromatic sauce made from tomatoes, peppers and onions - delicious and low carb!

Ingredients for 2 serving (s)
  • 150 g roasted pickled peppers
  • 5 medium tomato (s)
  • 1 pinch of sea salt
  • 4 cloves of garlic
  • 1 medium onion (s)
  • 2 tbsp olive oil
  • 1 tbsp tomato paste
  • 1.5 tbsp harissa
  • 1 pinch of pepper
  • 4 medium egg (s)
  • 4 tbsp Greek yogurt
preparation
  1. Puree the peppers and tomatoes.

  2. Peel the garlic, sprinkle with sea salt and mash with the back of a knife on a board to a beige mass. Finely dice the onion.

  3. Heat the oil over medium heat, add the garlic and onions and cook for 1 minute while stirring.

  4. Add the harissa and tomato paste and cook for 1 more minute. Add tomato and pepper puree, stir well and season to taste.

  5. Beat the eggs in a cup, move the sauce aside in the middle of the pan and add the eggs to the pan. Cook over medium heat until the egg whites solidify but the egg yolks are still tender. Salt and pepper.

  6. Top with yogurt and serve immediately. Flatbread is also delicious with it (tip).

  • Calories (kcal): 418
  • Fat: 28g
  • Protein: 19g
  • Carbohydrates: 22g
Healthy egg salad without mayonnaise

You can safely leave the finished egg salad with greasy mayo in the supermarket and rather make your own "protein spread" with just a few ingredients. Perfect for breakfast, brunch or dinner!

Ingredients for 4 serving (s)
  • 2 medium egg (s)
  • 5 medium-sized gherkin (s)
  • 2 tbsp cottage cheese
  • 2 tbsp natural yogurt
  • 0.5 tsp mustard
  • 1 teaspoon of chives
  • 1 spring onion (s)
  • 1 pinch of salt
  • 1 pinch of pepper
preparation
  1. Boil the eggs hard for about 7 to 10 minutes, rinse and peel them off. Then cut into small cubes or pass through an egg slicer twice (“normal” and laid across to make cubes). Put the eggs in a bowl.

  2. Also chop the pickles, chop the chives (or use frozen herbs), cut the spring onions into rolls. Add everything to the eggs.

  3. Now add the yoghurt, cottage cheese and mustard, mix everything together and season with salt and pepper. Enjoy as a spread.

  • Calories (kcal): 71
  • Fat: 4g
  • Protein: 6g
  • Carbohydrates: 4g
Crunchy bacon and egg muffins

Muffins for brunch (or breakfast) are not a sin, they are a real protein bomb!

Ingredients for 6 piece (s)
  • 0.5 tsp rapeseed oil
  • 3 slices of toast
  • 12 strips of bacon
  • 3 teaspoons of grated cheese (e.g. Emmentaler)
  • 6 medium egg (s)
  • 1 medium tomato (s)
  • 1 pinch of salt
  • 1 pinch of pepper
preparation
  1. Preheat the oven to 200 ° C top / bottom heat (170 ° C convection).

  2. Wet a muffin tin with a little oil or use a silicone mold.

  3. Punch two round slices from each of the toast slices. Put one slice on the bottom of your muffin tins - it's best to look for a glass or something similar in the cupboard that is the approximate size. If necessary, you can roughly cut out the circle with the knife.

  4. Briefly fry the bacon in a pan and let it cool down. Don't fry it until crispy, just put it in the hot pan for about 10 seconds, otherwise you won't be able to shape it well.

  5. You use the bacon to line the “walls” of the muffin pan (2 slices per muffin).

  6. Put 1/2 teaspoon cheese in each mold

  7. Finally slide an egg into each well, top with salt and pepper. Attention: take Gr. S or M, otherwise the egg white will run over the edge of the muffin pan.

  8. Optional: cut and add tomatoes, not a must - tastes good without.

  9. Place the tin on a baking rack and slide it into the oven on the lowest rail.

  10. Bake for around 15 minutes, then the egg is still nice and liquid. Bake for another 2 to 3 minutes if you prefer the yolks to be firm.

  • Calories (kcal): 261
  • Fat: 20g
  • Protein: 14g
  • Carbohydrates: 7g
Chickpea salad with poached egg

Green leaves meet fried chickpeas and poached eggs - the top class among egg dishes. But as the saying goes: if you don't dare, you won't win. And this recipe is definitely worth the effort.

Ingredients for 2 serving (s)
  • 2 handfuls of lettuce
  • 6 medium-sized cocktail tomato (s)
  • 0.5 medium-sized cucumber (s)
  • 100 g chickpeas, can
  • 1 teaspoon olive oil
  • 1 pinch of salt
  • 1 pinch of pepper
  • 1 pinch of paprika powder
  • 2 medium egg (s)
  • 2 tbsp white vinegar
  • 1 tbsp white balsamic vinegar
  • 2 tbsp olive oil
  • 1 teaspoon mustard
  • 1 teaspoon honey
  • 1 pinch of salt
  • 1 pinch of pepper
preparation
  1. Put the salad mix on a plate.

  2. Wash tomatoes and cut in half. Halve, quarter and dice the cucumber.

  3. Heat olive oil in a pan and fry the chickpeas all over with salt, pepper and paprika powder.

  4. Bring the water to a simmer (not a boil) in a saucepan and add white wine vinegar.

  5. Beat eggs one by one in a bowl. As soon as the water boils, create a strudel with a spoon and pour the egg exactly into the middle. Simmer for about 3 minutes, then remove from the water with a slotted spoon and set aside. Do the same with the other eggs.

  6. Mix all ingredients together and season to taste.

  7. Mix with the lettuce leaves, tomatoes and cucumber. Spread the chickpeas and poached egg on top and enjoy.

  • Calories (kcal): 360
  • Fat: 25g
  • Protein: 12g
  • Carbohydrates: 18g
Zucchini egg fritters with yogurt and mint dip

Hey, that's delicious. This recipe is not only low-carb, but a real quickie for morning, noon and evening.

Ingredients for 2 serving (s)
  • 2 medium zucchini (s)
  • 1 spring onion (s)
  • 2 medium egg (s)
  • 2 tbsp corn
  • 20 g parmesan cheese
  • 3 tbsp chickpea flour
  • 1 pinch of salt
  • 1 pinch of pepper
  • 4 sprigs of parsley
  • 1 tbsp rapeseed oil
  • 200 g natural yogurt
  • 2 sprigs of mint
  • 1 squirt of lemon juice
  • 1 pinch of salt
  • 1 pinch of pepper
preparation
  1. Roughly grate the zucchini, then add salt to a bowl and wait around 10 minutes - the salt draws the water out of the zucchini and comes out. Now squeeze out the water well with the help of a clean kitchen towel or with your hands.

  2. Grate the parmesan. Clean the spring onions and cut into thin slices. Chop the parsley.

  3. Knead the zucchini, eggs, parmesan, flour, corn, parsley, spring onions, salt and pepper to form a dough.

  4. Heat oil in a pan. For each fitter, add about 1 tablespoon of batter to the pan and flatten it a little.Fry on both sides until golden brown on the outside and cooked on the inside. The finished fritters can be wonderfully kept warm in the oven.

  5. Chop the mint very finely.

  6. Mix with yogurt, lemon juice, salt and pepper, season to taste and serve with the fritters.

  • Calories (kcal): 346
  • Fat: 20g
  • Protein: 20g
  • Carbohydrates: 21g