Eggs are a nutrient-dense food and they are perfectly healthy to include in a balanced diet. In this post, learn about the health benefits of eggs, the nutrients that eggs provide, and tips for including eggs in a healthy diet, all from a Registered Dietitian. Plus, find 15+ healthy egg recipes to make, including how to make perfect hard boiled eggs.

Eggs and egg shells on a grey backdrop with text overlay

Read on to learn about why eggs are healthy, or click the links below to quickly navigate to different sections.

Table of contents

Are eggs healthy?

Throughout recent history, eggs have been labeled good, bad, and everything in between. As a Registered Dietitian, I am here to set the record straight about eggs! If you love to eat eggs and egg recipes, fear not, because eggs are actually good for you.

In fact, the FDA just released a new proposed definition of “healthy” food, and eggs meet this new criteria! No matter how you prepare eggs – boiled, fried, poached, or scrambled, they will provide the same valuable nutrients.

Are brown eggs healthier?

No, contrary to what you may have been told, brown eggs are equally as healthy as white eggs. The shell color of an egg has nothing to do with the healthfulness or nutrient composition, just the genetics of the chicken that laid the egg.

Are egg whites healthier?

Egg whites are comprised of mostly water and protein. All of the fat from an egg is in the yolk, therefore egg whites are fat-free, cholesterol-free, and lower in calories than whole eggs.

However, even though it contains fat and cholesterol, the egg yolk contains several beneficial micronutrients like choline, Vitamin A, B Vitamins, Vitamin D, and selenium. Removing the yolk will of course remove these nutrients! Therefore, whole eggs are overall more nutritious than egg whites.

See the comparison between egg white nutrition and whole egg nutrition in the table below:

One Egg WhiteOne Whole Large Egg
Fat0 grams5 grams
Protein4 grams6 grams
Cholesterol0 mg186 mg
hard boiled eggs on a light grey backdrop

Eggs nutrition and health benefits

Eggs are packed with nutrients! One large egg provides 72 calories, 0.6 grams of carbohydrate, 6 grams of protein, and 5 grams of fat.

In addition, eggs are a source of several micronutrients. One large egg provides:

  • 0.229 mg riboflavin (18 percent of your daily needs)
  • 0.45 mcg Vitamin B12 (19 percent of your daily needs)
  • 23.5 mcg folate (6 percent of your daily needs)
  • 1.00 mcg Vitamin D (5 percent of your daily needs)
  • 146.9 mg choline (27 percent of your daily needs)
  • 15.35 mcg selenium (28 percent of your daily needs)

While eggs do contain saturated fat, they also have both monounsaturated and polyunsaturated fatty acids. These healthy types of fat are linked to heart health benefits, because they can help lower “bad” LDL cholesterol levels.

Eggs are an excellent vegetarian protein source to eat if you follow a plant-based diet. They provide both Vitamin B12 and Vitamin D, both nutrients which are found more abundantly in animal foods than plant foods.

Eggs and cholesterol

Since eggs are high in cholesterol, it was assumed in the past that eggs raise cholesterol levels in our bodies. High cholesterol clogs your arteries, and can lead to heart attack or stroke.

This all being said, we now know that saturated fat in the diet, not cholesterol, has the biggest impact on raising our cholesterol levels.

For most people, eating 1-2 eggs per day will not cause a significant change in cholesterol levels, especially in the context of a varied, well balanced diet. However, those with a history of heart disease, high total or LDL cholesterol, or other metabolic disorders may benefit from limiting whole egg intake and opting for recipes with egg whites.

hands holding three brown eggs

Best eggs to buy

Take a walk past the egg section in the supermarket, and you will see several designations and labels – certified organic, cage free, free range, pasture-raised, etc. These terms refer to the treatment of the chickens who laid the eggs: what they were fed and the conditions in which they were raised. For example, certified organic eggs came from chickens who were fed a certified organic diet.

Cage free vs free range vs pasture-raised eggs

  • Cage free means the hens who laid the eggs are raised in hen houses, so they are not caged up individually. However, these facilities are often packed with hens, and while the are able to move around freely, it is crowded with little space to do so. Hens are not likely to have any access to the outdoors in cage free facilities.
  • Free range eggs indicate that the hens laying the eggs are granted some access to the outdoors, but it does not specify the amount of time, quality, and quantity of the outdoor space.
  • Pasture-raised eggs come from hens who are given at least 108 feet of space each to roam each day, and are able to feed on grass, bugs, and anything they can forage themselves in addition to chicken feed. There is some research to show that pasture-raised eggs may contain higher levels of Vitamin E and omega-3 fatty acids when compared to eggs from caged hens. Unfortunately, pasture-raised eggs tend to cost a few dollars more than other types of eggs.

If you are able to spend a few extra dollars, I recommend buying pasture-raised eggs at the supermarket when you can. Besides the potential nutrition benefits, they are the best eggs to buy from an animal welfare standpoint, too.

Healthy egg recipes

Find healthy recipes to make with eggs, below!

plate of mushroom scrambled eggs and whole wheat toast slices on a striped tea towel

Mushroom & Herb Scrambled Eggs with Cottage Cheese

I’ve got an easy trick for how to make creamy and fluffy scrambled eggs: add cottage cheese! These mushroom & herb cottage cheese scrambled eggs taste like a fancy breakfast dish you’d order at a restaurant, yet they are so easy to make. Eggs and cottage cheese are both protein-rich foods, so this recipe packs 20 grams of protein to keep you full all morning.

savory cottage cheese breakfast bowl on light grey backdrop surrounded by ingredients

10-Minute Protein-Packed Cottage Cheese Breakfast Bowl

This savory cottage cheese bowl is loaded with high quality protein from cottage cheese and soft boiled eggs to keep you full for hours. Paired with crunchy cucumber, fresh tomato, and seasoned simply with olive oil and everything bagel seasoning, this high-protein breakfast recipe takes just 10 minutes to prepare for busy mornings.

plate of spinach feta cottage cheese egg bites

30-Minute Cottage Cheese Egg Bites with Spinach and Feta

You’re going to love these moist and flavorful egg bites with cottage cheese for a healthy breakfast or snack. Baked in the oven with a DIY steam bath, they have a soft, custardy texture (similar to the popular sous vide Starbucks egg bites)! Cottage cheese egg bites are simply seasoned with salt, pepper, and oregano and flavored with spinach and feta cheese.

Quick & Easy Zucchini Omelette

This zucchini omelette with mozzarella cheese and basil is quick, simple, and delicious. It’s perfect when you are craving a protein-packed breakfast, brunch, or lunch for one. Pair it with your favorite side salad and some toast for a well-balanced meal.

Fried egg sandwich with mashed avocado on a toasted english muffin with spinach leaves

10-Minute Avocado Egg Sandwich

This vegetarian breakfast sandwich is such a delicious way to enjoy avocado. You need just about 10 minutes to prepare the flavorful and healthy fried egg sandwich. This egg sandwich is delicious on a toasted english muffin or your favorite bread!

healthy egg salad on toast with lettuce on a plate. small bowl of leftover egg salad is to the side

Healthier Egg Salad Recipe (No Mayo)

This protein-packed healthy egg salad recipe is made with Greek yogurt instead of mayonnaise, so it’s still creamy and delicious! It’s an easy recipe that comes together quickly, and made with a handful of simple ingredients.

veggie cottage cheese frittata in a white rectangular dish surrounded by some ingredients

Oven-Baked Vegetable Cottage Cheese Frittata

Looking for a healthy high-protein breakfast recipe? Try this baked vegetable frittata with cottage cheese! Adding cottage cheese to frittatas makes them super creamy and gives an additional boost of protein. Ready to eat in 45 minutes – just assemble, bake, and slice it up to enjoy!

spinach potato frittata in a cast iron skillet on a light grey backdrop surrounded by a few ingredients

Protein-Packed Spinach & Potato Frittata

This fluffy vegetable frittata is a nutritious breakfast, brunch, or lunch dish. It’s cooked in a cast iron skillet on the stovetop and finished off in the oven, and ready in about 30 minutes. You’ll love this protein-packed egg and veggie frittata!

broccoli frittata sliced in a cast iron skillet with one serving on a plate beside it

30-Minute Nutritious Broccoli Cheese Frittata

This simple one-pan frittata features nutritious broccoli and two types of cheeses: cheddar and gruyere. Start by cooking it on the stovetop and finishing it in the oven to yield a fluffy vegetable frittata that’s perfect for breakfast, lunch, or dinner!

Smoked salmon frittata in a white baking dish with raw ingredients surrounding the dish on a light grey backdrop

Healthy & Protein-Packed Smoked Salmon Frittata

This smoked salmon and vegetable frittata is a nutritious and delicious breakfast or brunch recipe. Ready to eat in 45 minutes, you can prepare this protein-packed frittata ahead of time for your next brunch at home!

12 mini frittatas in a muffin tin with different veggies and cheese

Mini Frittatas in a Muffin Tin – Five Ways

Mini frittatas baked in a muffin tin are an easy protein-packed breakfast or snack that are ready to eat in under 45 minutes. Try these five different vegetable and cheese flavor combinations. Make a batch ahead of time and store in the fridge for a week of healthy meals!

Asparagus and Leek Frittata with Goat Cheese

This asparagus and leek frittata with goat cheese makes the most delicious healthy brunch! Filled with spring vegetables and tangy goat cheese, everyone will love this light and flavorful frittata. My favorite savory brunch item is a vegetable-packed frittata. Frittatas are easy to make but look and feel impressive. Frittatas are not only delicious, they

Baked veggie egg white frittata in a white ceramic dish on a grey backdrop with a linen dish cloth and some veggie ingredients surrounding the dish

Egg White Frittata with Spinach, Tomatoes, and Feta

This veggie-filled egg white frittata recipe is packed with protein but doesn’t compromise on flavor. Baked in the oven, this frittata is easy to prepare and makes a delicious healthy breakfast or brunch dish. This will be your new favorite way to eat egg whites!

Summer Vegetable Shakshuka

This summer vegetable shakshuka is a fresh, flavorful, and super healthy meal! It’s easy to make for any time of day. It’s a great way to celebrate the flavors of fresh summer vegetables.

Close up shot of banana bread baked oats in a white ramekin on a white marble surface

Banana Bread Blended Baked Oats – Air Fryer

This blended baked oatmeal recipe tastes just like freshly baked banana bread studded with chocolate chunks. Preparing baked oats in the air fryer saves on cooking time – ready in less than 20 minutes!

Hand pouring maple syrup onto a stack of pancakes

Three Ingredient Banana Pancakes with Oats

These healthy pancakes are made with just three ingredients – bananas, oats, and eggs! Blend everything together to make your batter, and your pancakes are ready in just about 15 minutes.

Let me know if you love this post by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
hard boiled eggs on a light grey backdrop

Yes, Eggs are Good for You. Here’s Why: Perfect Hard Boiled Eggs

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews
  • Author: Alex Aldeborgh
  • Prep Time: 3 minutes
  • Cook Time: 11 minutes
  • Total Time: 14 minutes
  • Yield: 4 eggs 1x
  • Category: breakfast
  • Method: stovetop
  • Cuisine: American
  • Diet: Vegetarian
Save Recipe


Eggs are a nutrient-dense food and they are perfectly healthy to include in a balanced diet. In this post, learn about the health benefits of eggs, the nutrients that eggs provide, and tips for including eggs in a healthy diet, all from a Registered Dietitian. Plus, find 15+ healthy egg recipes to make, including how to make perfect hard boiled eggs.


  • 5 cups of water
  • 4 large eggs


  1. Bring water to a rolling boil in a saucepan.
  2. Reduce heat so the water is at a more gentle boil.
  3. Gently lower the eggs into the boiling water using a slotted spoon.
  4. Boil eggs for 11 minutes.
  5. Immediately transfer them to a bowl filled with ice water using the slotted spoon.
  6. Let the eggs cool for at least 5 minutes before peeling.
  7. To peel hard boiled eggs, roll them along the countertop to create small cracks. Easily peel off the shells.