21 Low-Calorie Egg Recipes You’re Going to Love

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Bell Pepper Egg Rings

Bell Pepper Egg Rings is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 large bell peppers, cored and cut into rings
• 4 large eggs
• 1/4 cup shredded cheddar cheese (optional)
• 2 tablespoons olive oil or cooking spray
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons chopped fresh herbs (optional)

Instructions

1. 1. Preheat the oven to 375F (190C) and line a baking sheet with parchment paper.
2. 2. Prepare pepper rings by slicing the peppers into uniform rings and removing seeds and membranes.
3. 3. Lightly brush or spray the rings with olive oil and season with salt and pepper.
4. 4. Place the rings on the baking sheet and carefully crack one egg into the center of each ring.
5. 5. Bake for 14–18 minutes, or until the egg whites are set and the yolks reach your desired doneness.
6. 6. Optional: sprinkle cheddar on top during the last minute of bake and garnish with fresh herbs before serving.

2. Mexican Sheet Pan Eggs

Mexican Sheet Pan Eggs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 tablespoon olive oil
• 1 cup diced red bell pepper
• 1 cup diced white onion
• 1 cup canned black beans, drained and rinsed
• 1 cup corn kernels (optional)
• 2 cups salsa or crushed tomatoes
• 8 large eggs
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• 1 cup shredded cheddar cheese
• Fresh cilantro for garnish

Instructions

1. 1. Preheat the oven to 400F (200C) and line a large sheet pan with parchment.
2. 2. Toss peppers and onion with the olive oil; roast on the sheet pan for 8–10 minutes until just tender.
3. 3. Scatter black beans and corn (if using) over the vegetables and spread into an even layer.
4. 4. Create shallow wells among the vegetables and crack one egg into each well (you should fit eight eggs for 4 servings).
5. 5. Pour the salsa over the pan and sprinkle with cumin, chili powder, salt, and pepper.
6. 6. Bake 12–15 minutes until eggs are set; sprinkle cheese over the pan and bake 1–2 minutes more to melt.
7. 7. Garnish with cilantro and serve with additional salsa if desired.

3. Keto Egg Salad

Keto Egg Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 6 large hard-boiled eggs, peeled and chopped
• 1/4 cup mayonnaise
• 1 tablespoon yellow mustard
• 1 celery stalk, finely diced
• 1 small pickle, minced
• 1/4 avocado, mashed (optional)
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• Paprika for garnish

Instructions

1. 1. Place chopped hard-boiled eggs in a medium bowl and mash lightly.
2. 2. In a separate bowl, whisk together mayonnaise, mustard, salt, and pepper.
3. 3. Add celery, pickle, and avocado to the eggs and mix to combine.
4. 4. Fold in the mayo mixture until everything is well coated.
5. 5. Taste and adjust seasoning; refrigerate if not serving immediately.
6. 6. Serve on lettuce wraps or as a filling for keto-friendly sandwiches; dust with paprika.

4. Microwave Omelette in a Mug

Microwave Omelette in a Mug is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 8 large eggs
• 1/2 cup milk (dairy or non-dairy)
• 1 cup diced vegetables (bell peppers, onions, mushrooms)
• 1/2 cup shredded cheese
• 1/2 cup diced cooked ham or bacon (optional)
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Instructions

1. 1. Lightly grease four microwave-safe mugs with nonstick spray.
2. 2. In a bowl, whisk eggs with milk, salt, and pepper.
3. 3. Divide vegetables and ham among the four mugs.
4. 4. Pour the egg mixture into each mug, filling about 3/4 full.
5. 5. Microwave on high for 1 minute, then rotate and cook in 30-second intervals until the eggs are puffed and set.
6. 6. Top with cheese, let stand 1 minute to melt, then serve.

5. Oven-Baked Egg White Bites

Oven-Baked Egg White Bites is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 8 large egg whites
• 1/2 cup shredded cheese
• 1 cup finely chopped vegetables (spinach, bell peppers, onion)
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil or cooking spray
• Optional: 1/4 cup cooked turkey sausage or diced chicken

Instructions

1. 1. Preheat the oven to 350F (175C) and grease a muffin tin.
2. 2. Whisk egg whites with salt and pepper until frothy.
3. 3. Stir in vegetables and cheese; fold in meat if using.
4. 4. Spoon mixture into muffin cups, filling about 3/4 full.
5. 5. Bake 14–18 minutes, or until centers are set and tops are lightly golden.
6. 6. Let cool briefly, then remove bites from the tin and serve.

6. High Protein Veggie Egg Bake

High Protein Veggie Egg Bake is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 8 large eggs
• 1 cup milk
• 1 cup chopped vegetables (spinach, peppers, onions, mushrooms)
• 1 cup shredded cheese (cheddar or Monterey Jack)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil

Instructions

1. 1. Preheat oven to 375F (190C) and lightly grease a baking dish.
2. 2. Whisk eggs with milk, salt, pepper, and garlic powder.
3. 3. Sauté vegetables in olive oil until just tender; add to the dish.
4. 4. Stir in the cheese and spread evenly.
5. 5. Pour the egg mixture over the vegetables and cheese.
6. 6. Bake 25–35 minutes until the center is set and the edges are golden.
7. 7. Let rest for 5 minutes before slicing; serve.

7. Spinach & Goat Cheese Frittata

Spinach & Goat Cheese Frittata is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 8 large eggs
• 1/2 cup milk
• 2 cups fresh spinach, roughly chopped
• 1/2 cup goat cheese crumbles
• 1/4 cup diced onion
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. 1. Preheat oven to 375F (190C).
2. 2. Sauté onion in olive oil over medium heat until translucent.
3. 3. Add spinach and cook until wilted; season with a pinch of salt.
4. 4. Whisk eggs with milk, salt, and pepper.
5. 5. Stir in goat cheese and the sautéed vegetables.
6. 6. Pour into a greased ovenproof skillet and cook on the stove for 4–5 minutes to set the edges.
7. 7. Transfer to the oven and bake 8–12 minutes until the center is set.
8. 8. Rest briefly, slice, and serve.

8. Homemade Egg Drop Soup

Homemade Egg Drop Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 cups chicken broth
• 2 cups water
• 4 large eggs, beaten
• 1 tablespoon cornstarch dissolved in 2 tablespoons water (optional for thickening)
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon grated fresh ginger
• 2 scallions, sliced
• Salt and white pepper to taste

Instructions

1. 1. In a pot, bring broth and water to a gentle boil.
2. 2. Whisk in ginger and soy sauce.
3. 3. With a slow steady stream, drizzle the beaten eggs into the simmering broth to form ribbons.
4. 4. Stir gently until eggs are cooked through.
5. 5. If using, stir in the cornstarch slurry to achieve desired thickness.
6. 6. Finish with sesame oil and scallions; season to taste and serve hot.

9. Bacon Egg Cups

Bacon Egg Cups is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 slices bacon
• 4 large eggs
• 1/4 cup shredded cheddar cheese
• Salt and pepper to taste
• Chopped chives for garnish (optional)

Instructions

1. 1. Preheat oven to 375F (190C) and grease a muffin tin.
2. 2. Line each cup with a bacon slice, wrapping slightly up the sides.
3. 3. Crack one egg into each bacon-lined cup.
4. 4. Top with a sprinkle of cheese and season with salt and pepper.
5. 5. Bake 12–15 minutes until whites set and yolks reach desired doneness.
6. 6. Let cool briefly before removing; garnish with chives if desired and serve.

10. Keto Bacon, Egg, & Cheese Sliders

Keto Bacon, Egg, & Cheese Sliders is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 small keto-friendly cloud bread buns or buns
• 4 slices bacon, cooked until crisp
• 4 large eggs (fried or sunny-side up)
• 4 slices cheese (sharp cheddar or Swiss)
• 1 tablespoon butter for toasting buns
• Salt and pepper to taste
• Optional toppings: lettuce, tomato slices

Instructions

1. 1. Toast the cloud bread buns in a skillet with a little butter until lightly golden.
2. 2. Cook bacon until crispy; set aside.
3. 3. In the same pan, fry eggs to your preferred doneness; top each with a cheese slice to melt.
4. 4. Assemble each slider by layering bun, egg with melted cheese, bacon, and any toppings; season with salt and pepper.
5. 5. Top with the other half of the bun and serve immediately.

11. Avocado Deviled Eggs

Avocado Deviled Eggs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 8 large eggs, hard-boiled and peeled
• 1 ripe avocado, mashed
• 2 tbsp mayonnaise
• 2 tbsp plain Greek yogurt
• 1 tbsp lime juice
• 1 tsp Dijon mustard
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp chopped fresh cilantro or chives
• Paprika, for garnish

Instructions

1. 1. Place eggs in a large saucepan and cover with water; bring to a boil, then simmer 9–10 minutes. Cool under cold water and peel.
2. 2. Slice the eggs in half lengthwise and scoop yolks into a bowl; set whites aside.
3. 3. Mash yolks with the mashed avocado until smooth.
4. 4. Stir in mayonnaise, Greek yogurt, lime juice, Dijon mustard, salt, and pepper until creamy.
5. 5. Spoon or pipe the filling into the hollowed egg whites.
6. 6. Garnish with cilantro and a light sprinkle of paprika.
7. 7. Chill for about 20 minutes before serving.

12. Egg-Stuffed Breakfast Tomatoes

Egg-Stuffed Breakfast Tomatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 medium ripe tomatoes
• 4 large eggs
• 1/2 cup shredded cheddar cheese
• 2 tablespoons finely chopped onion
• 2 tablespoons chopped fresh parsley
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

1. 1. Preheat oven to 375°F (190°C). Lightly oil a baking sheet.
2. 2. Slice the tops off the tomatoes and scoop out the centers, creating a hollow.
3. 3. In a bowl, whisk eggs with cheese, onion, parsley, salt, and pepper.
4. 4. Divide the egg mixture among the four tomato hollows.
5. 5. Place tomatoes on the sheet and brush lightly with olive oil.
6. 6. Bake 20–25 minutes, or until the eggs are set to your liking.
7. 7. Remove and allow to cool briefly before serving.

13. Egg Muffin Cups With Veggies

Egg Muffin Cups With Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 large eggs
• 1/4 cup milk (any kind)
• 1/2 cup diced bell pepper
• 1/2 cup chopped spinach
• 1/4 cup shredded cheddar cheese
• 1 tablespoon finely chopped onion
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• Olive oil or nonstick spray for greasing

Instructions

1. 1. Preheat oven to 350°F (175°C). Lightly grease a 4-c cup muffin tin.
2. 2. Whisk eggs with milk, salt, and pepper.
3. 3. Stir in bell pepper, spinach, and cheddar cheese.
4. 4. Evenly distribute the mixture into four muffin cups.
5. 5. Bake 18–22 minutes until set. Remove to cool slightly.
6. 6. Run a knife around the edges to loosen and pop out.
7. 7. Serve warm.

14. Korean Steamed Egg

Korean Steamed Egg is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 large eggs
• 1 cup water or stock
• 1/2 teaspoon salt
• 1/4 teaspoon sesame oil
• 1 green onion, sliced
• Optional: 1 clove garlic, minced

Instructions

1. 1. In a bowl, whisk eggs with water and salt.
2. 2. Lightly oil a shallow, heatproof dish or ramekin.
3. 3. Pour egg mixture into the dish.
4. 4. Steam over simmering water or in a steamer for 8–10 minutes until just set.
5. 5. Gently stir to break up any clumps, then drizzle sesame oil and sprinkle green onion.
6. 6. Optional: sprinkle sesame seeds and serve hot.

15. Spinach & Mozzarella Egg Bake

Spinach & Mozzarella Egg Bake is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 6 large eggs
• 1 cup fresh spinach, roughly chopped
• 1/2 cup shredded mozzarella cheese
• 1/4 cup ricotta cheese
• 1/4 cup milk
• 1 clove garlic, minced
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Instructions

1. 1. Preheat oven to 375°F (190°C). Lightly grease a baking dish.
2. 2. Sauté spinach in olive oil until wilted; season with a pinch of salt.
3. 3. Whisk eggs with milk, garlic, salt, and pepper.
4. 4. Stir in mozzarella and ricotta until combined.
5. 5. Fold in the spinach and pour the mixture into the dish.
6. 6. Bake 25–30 minutes until the top is lightly golden and set.
7. 7. Let rest 5 minutes before slicing.

16. Cloud Eggs

Cloud Eggs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 large eggs
• 1/4 teaspoon cream of tartar
• 2 tablespoons grated Parmesan cheese
• Salt and pepper to taste
• Chopped fresh chives, for garnish

Instructions

1. 1. Preheat oven to 450°F (230°C) and line a baking sheet with parchment.
2. 2. Separate the whites from the yolks.
3. 3. Beat whites with cream of tartar until stiff peaks form.
4. 4. Fold in Parmesan gently and season with a pinch of salt.
5. 5. Scoop mounds onto the parchment to form small nests, leaving a well in the center.
6. 6. Bake for 3 minutes, then carefully remove and place a yolk into each nest.
7. 7. Return to the oven for 3–4 minutes until yolks reach desired set.
8. 8. Garnish with chives and serve.

17. Baked Eggs & Spinach in Sweet Potato Boats

Baked Eggs & Spinach in Sweet Potato Boats is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 medium sweet potatoes
• 2 cups fresh spinach
• 1/2 cup crumbled feta cheese
• 4 large eggs
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• pinch paprika (optional)

Instructions

1. 1. Preheat oven to 400°F (200°C). Prick potatoes and bake until tender, about 45–50 minutes.
2. 2. Halve potatoes lengthwise and scoop out some flesh to create boats.
3. 3. Sauté spinach briefly in a little oil until wilted; season.
4. 4. Mash a portion of potato flesh with a touch of oil and season.
5. 5. Fill boats with a layer of potato mash, then spinach.
6. 6. Crack one egg into each boat; top with feta, salt, pepper, and paprika if desired.
7. 7. Return to oven and bake 12–15 minutes until eggs are set to your liking.

18. Avocado Eggs

Avocado Eggs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 ripe avocados, halved and pitted
• 4 large eggs
• 1/4 cup shredded cheddar cheese
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1/4 teaspoon paprika
• Fresh cilantro and lime wedges for serving (optional)

Instructions

1. 1. Preheat oven to 425°F (220°C).
2. 2. Scoop a little more flesh from each avocado to widen the cavity.
3. 3. Place avocado halves in a casserole or baking dish and crack one egg into each cavity.
4. 4. Top with cheddar, salt, pepper, and paprika.
5. 5. Bake 12–15 minutes until egg whites are set to your preference.
6. 6. Garnish with cilantro and serve with lime.

19. Bacon & Egg Cups

Bacon & Egg Cups is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 slices bacon
• 4 large eggs
• 1/2 cup shredded cheddar cheese
• 2 tablespoons chopped green onions
• Salt and pepper to taste
• Olive oil spray (for greasing)

Instructions

1. 1. Preheat oven to 375°F (190°C).
2. 2. Line 4 muffin cups with bacon slices to form cups; bake 6–8 minutes until bacon just begins to render.
3. 3. Crack an egg into each bacon-lined cup.
4. 4. Top with cheddar and green onions; season with salt and pepper.
5. 5. Bake 12–15 minutes until eggs are set to your liking.
6. 6. Let rest a couple of minutes before removing from tin.

20. Spaghetti Squash Egg Nests

Spaghetti Squash Egg Nests is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 medium spaghetti squash
• 4 large eggs
• 2 tablespoons olive oil
• 1/2 cup grated Parmesan cheese
• 1/4 cup chopped fresh herbs (parsley or basil)
• Salt and pepper to taste

Instructions

1. 1. Preheat oven to 400°F (200°C). Prick the squash and bake until tender, about 40–45 minutes.
2. 2. Scrape the strands into a bowl to create spaghetti-like texture.
3. 3. Mix squash strands with 1 egg (lightly beaten), 1 tablespoon oil, half the Parmesan, herbs, salt, and pepper.
4. 4. Create four nests on a parchment-lined sheet and press the mixture into circular mounds.
5. 5. Bake nests for 12–15 minutes until set. Create a small well in each nest and crack an egg into it.
6. 6. Bake 7–9 minutes more, until eggs are set to your liking.
7. 7. Sprinkle with remaining Parmesan and serve.

21. Mediterranean Scrambled Eggs With Spinach, Tomato & Feta

Mediterranean Scrambled Eggs With Spinach, Tomato & Feta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 8 large eggs
• 2 cups fresh baby spinach, roughly chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup feta cheese, crumbled
• 2 tablespoons extra-virgin olive oil
• 1/4 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 2 tablespoons chopped fresh parsley (optional)

Instructions

1. 1. In a bowl, whisk eggs with salt and pepper until lightly blended.
2. 2. Heat olive oil in a large skillet over medium heat; add spinach and sauté until wilted, about 1–2 minutes.
3. 3. Add tomatoes and cook 1 minute more to soften slightly.
4. 4. Pour in eggs and scramble gently until just set.
5. 5. Sprinkle feta over the eggs and stir until melted and creamy.
6. 6. Remove from heat, finish with parsley if using, and serve hot.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.