Easy To Make High-Protein, Low-Carb Egg Recipes Under 300 Calories
Rich in vitamins A, B and D, eggs are also a great source of protein. A versatile ingredient, they’ve been shown to help with weight loss, which is one reason they’re a top-logged food in any persons fitness lifestyle. These high-protein, low-carb recipes all contain less than 300 calories per serving and is easy to make.
Tofu “Egg” Salad Stuffed Tomatoes
Active time: 25 minutes Total time: 25 minutes
Tofu, crumbled and seasoned, makes a tasty “egg” salad, with lots of protein and no cholesterol. It makes a pretty, summery side salad when stuffed in a juicy tomato and provides 45% of your daily vitamin C and 37% of vitamin A.
- 3 large tomatoes, 3 1/2–4 inches (10cm) across
- 1/2 pound (230g) extra firm tofu, drained
- 3 tablespoons (45ml) Veganaise or other eggless mayonnaise
- 1 tablespoon Dijon mustard
- 1 teaspoon dried dill
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon turmeric
- 1 large green onion, finely chopped
- 1 rib celery, finely chopped
- 3 sprigs fresh parsley, for garnish
Prep the tomatoes. Spread a kitchen towel on a large plate and reserve. Use a paring knife to cut a circle in the top of the tomato and pull out the core. Use a spoon to scoop out the seeds, pulp, and flesh from the tomato, leaving the walls. Place the tomato, cut-side down, on the towel-lined plate. Continue until all the tomatoes are draining on the towel.
Drain the tofu and wrap in a kitchen towel. Place a heavy pot on the tofu to press out the excess liquid.
In a medium bowl, combine the mayonnaise, Dijon mustard, dill, pepper and turmeric. Stir to mix well. Add the green onions and celery and crumble the tofu into the bowl. Stir gently to mix.
Spoon about 1/2 cup filling into each tomato, rounding the top. Place on a serving plate and garnish each tomato with a parsley sprig. Serve immediately, or cover tightly and refrigerate for up to 2 days.
Serves: 3 | Serving Size: 1 tomato + 1/2-cup filling
Nutrition (per serving): Calories: 187; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 227mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein: 8g
Spinach & Tomato Frittata
Simplify your morning with our frittata recipe using kitchen staples, egg, veggies and cheese. This breakfast-worthy egg dish is ready in 20 minutes or less, and you one need one piece of equipment to make it: an oven-friendly skillet. Serve with a side of nonfat plain Greek yogurt and slice of whole-grain toast for a boost of protein, fiber, and calories.
- 6 large eggs
- 1/4 cup (60g) skim (1%) milk
- 1/4 teaspoon salt
- 1/4 teaspoon coarsely ground black pepper, divided
- 1 teaspoon olive oil
- 1/2 small red onion, halved and thinly sliced
- 1 (5-ounce or 140g) container spinach leaves
- 12 cherry tomatoes, halved
- 1/4 cup (28g) shredded part-skim mozzarella cheese
Place oven rack in upper third of oven, about 10 inches away from heat; preheat broiler.
Whisk together eggs, milk, salt, and 1/8 teaspoon pepper. Set aside.
Heat oil in a 10-inch ovenproof nonstick skillet (such as cast iron) over medium heat. Add onion and cook, stirring often, 3 or until tender. Stir in spinach; cover and cook, tossing occasionally with tongs, 2 minutes or until wilted.
Pour egg mixture over spinach mixture. Fold gently with a rubber spatula to combine. Sprinkle top with tomatoes. Cook over medium heat for 4 minutes or until edges begin to set and bottom is cooked. Place in oven.
Broil 3 minutes until frittata is golden brown and center is set. Remove from oven; sprinkle with mozzarella cheese and remaining 1/8 teaspoon pepper. Broil 1 minute or until cheese melts.
Cut into 6 (3 1/2-inch) wedges (remember handle will be hot when serving). Serve immediately.
Serves: 6 | Serving Size: 1 (3 1/2-inch wedge) or 75 grams
Nutrition (per serving): Calories: 113; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 215mg; Sodium: 225mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 9g
Nutrition Bonus: Potassium: 215mg; Iron: 10%; Vitamin A: 46%; Vitamin C: 15%; Calcium: 10%
Spaghetti Squash Egg Cups
Spaghetti squash is a unexpected, yet delicious way to fit veggies into breakfast. Add common ingredients like egg and flour to transform this squash into a memorable meal. Green onion gives these egg cups their flavor, but you can also sub in your favorite spices instead.
- 1 medium (350g) spaghetti squash
- 2 teaspoons cooking oil
- 2 stalks (25g) green onions, chopped
- 1 large (30g) egg white
- 1/4 teaspoon salt
- Black pepper, to taste
- 1/4 cup (30g) all-purpose flour
- 1/2 cup (40g) shredded cheddar cheese
- 8 large (50g each) eggs
Preheat the oven to 425°F (218ºC). Spray a 12-well muffin tin with cooking spray.
Wash the spaghetti squash, and use a knife to poke 8–10 holes into it. Place squash into a microwaveable dish. Microwave for 7 minutes; turn over and microwave for an additional 7 minutes. Allow squash to cool for 5 minutes. Cut off the ends of the squash and cut in half. Remove seeds, and use a fork to scrape pulp into a mesh strainer. Press down on squash pulp to drain liquid.
Heat cooking oil in a medium skillet on medium-low heat. Reserve a handful of green onions for garnish. Add remaining onions to the pan, and sauté for about 5 minutes, or until soft.
Put squash, green onions, egg white, salt, pepper, flour and cheese into mixing bowl. Combine until well mixed. Evenly divide mixture into 8–10 muffin-tin wells (depending on size of your squash). Press down on the bottom and sides of each well to create a “nest.” Bake for 15 minutes, until the edges become golden and crispy.
Reduce the heat to 375°F. Remove muffin tin from oven, and carefully crack 1 egg into each well. Bake an additional 10–12 minutes, or longer depending on how you like your eggs. Garnish with green onions, and serve.
Serves: 4 | Serving Size: 2 squash cups
Nutrition Information (per serving): Calories: 288; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Cholesterol: 389mg; Sodium: 424mg; Carbohydrate: 13g; Dietary Fiber: 1g; Sugar: 3g; Protein: 19g
Nutrition Bonus: Potassium: 178mg; Iron: 14%; Vitamin A: 20%; Vitamin C: 3%; Calcium: 23%
Energizing Tips (optional)
- Serve with 1 slice 100% whole-grain bread plus 1 teaspoon butter for more calories, carbs and fiber. (Per serving: Calories: 398; Fat: 19g; Carbohydrate: 33g; Dietary Fiber: 4g; Sugar: 7g; Protein: 24g)
- Serve with a side of sautéed spinach (about 1 cup) for more calories, fiber and valuable vitamins and minerals. (Per serving: Calories: 329; Fat: 18g; Carbohydrate: 20g; Dietary Fiber: 5g; Sugar: 4g; Protein: 24g)
Egg Salad Provencal in Lettuce Wraps
Egg salad doesn’t have to be loaded with mayonnaise when you borrow the flavors of a Provencal salad. A lean vinaigrette, fragrant fresh basil and tangy olives give the salad plenty of zip — and juicy grape tomatoes keep it moist and delicious. Skip the bread and roll it in a tender leaf of bibb lettuce, for a high-protein snack you’ll crave again and again.
- 6 large eggs, boiled and peeled
- 3 ounces (75 g) grape tomatoes, about 3/4 cup chopped
- 6 medium pitted green olives, chopped
- 2 tablespoons (30 ml) red onion, chopped
- 2 tablespoons (30 ml) fresh basil, chopped
- 1 tablespoon (15 ml) olive oil
- 1 tablespoon (15 ml) white wine vinegar
- 1/4 teaspoon (1.25 ml) salt
- 8 medium bibb lettuce leaves
Peel and chop the eggs and place in a medium bowl. Add the chopped tomatoes, olives, red onion and basil. In a cup, stir the olive oil, vinegar and salt and pour over the egg mixture. Stir to mix.
Scoop into lettuce leaves by rounded 1/4-cup servings. Roll to close.
Serves: 4 | Serving Size: 2 egg-salad filled leaves
Nutrition (per serving): Calories: 157; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 279g; Sodium: 310g; Carbohydrate: 4g; Dietary Fiber: 1g; Sugars: 2g; Protein: 10g