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21 Low-Calorie Egg Recipes

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Counting your calories? Try out these healthy breakfasts and make your very own low-calorie egg recipes. They’re yummy, nutritious, and will fill you up quickly.
low calorie eggs

Are you trying to lose weight? Then you know that low-calorie meals are essential.

But when you think of low-calorie meals, you probably think of veggies, veggies, and more veggies.

However, did you know that eggs are also low in calories? In fact, one hard-boiled egg contains less than 80 calories.

And eggs are rich in protein which helps you stay satisfied…and away from those pesky treats.

What’s more- eggs contain choline which can boost your metabolism. So, eat up those eggs.

So, today I’m sharing 21 Low-Calorie Egg Recipes. They’re not only low in calories but super delicious too.

So, let’s get cracking!

1. Bell Pepper Egg Rings

Bell Pepper Egg Rings

Credit: babaganosh.org

And talking about veggies, we could all use more veggies in our diet. And these bell pepper egg rings are a great way to have them.

A creamy, runny egg is served in a slice of bell peppers. It looks and tastes fantastic.

What’s more, you only need 3 ingredients -5 if you count the salt and pepper. So, it’s a pretty easy breakfast to make.

All it takes is 15 minutes, and you get to eat like a king (or queen)! Check out more healthy low calorie meals with under 200 calories.

Per Serving:

  • Calories: 86
  • Fats: 6g
  • Protein: 6g
  • Carbs: 1g
  • Fiber: 0g
  • Sugar: 1g

Recipe

2. Mexican Sheet Pan Eggs

Mexican Sheet Pan Eggs

Credit: foodmeanderings.com

When you have overnight guests, breakfast the next morning can be a pain- particularly when you’re making eggs.

One person could want them sunny side up, the other sunny side down, the list goes on. Before you know it, you have 5 different breakfasts to make.

These Mexican Sheet Pan Eggs won’t make you feel like a short-order cook. Yay!

Bakes sheet pan eggs are topped with jalapenos, black olives, salsa, green onions, and cheese. Then they’re served on baked tortillas.

It’s like having nachos for breakfast- but way healthier.

Best of all, one pan makes 12 servings. So, there’s plenty for everyone.

Now that’s how I like to roll.

Per Serving:

  • Calories: 83
  • Fats: 5g
  • Protein: 7g
  • Carbs: 1g
  • Fiber: 0g
  • Sugar: 0g

Recipe

3. Keto Egg Salad

Keto Egg Salad

Credit: allnutritious.com

Wondering what to have for lunch? Have some egg salad!

This egg salad is creamy and savory and contains fresh herbs. And unlike regular egg salad, it doesn’t have mayonnaise.

Instead, it contains Greek yogurt. Greek yogurt is rich in protein which keeps you satisfied.

It is also rich in calcium which is essential for healthy bones. It also contains probiotics that support a healthy immune system and digestive system.

As an added bonus, it is rich in iodine which supports thyroid health. This, in turn, supports a healthy metabolism.

To keep this little meal low in carbs, serve on lettuce leaves. Or if you like, you can serve it on some low-carb bread. This low-carb bread here contains zero net carbs, and it is high in protein too.

Check out more 300 calorie meals here.

Per Serving:

  • Calories: 264
  • Fats: 16g
  • Protein: 23g
  • Carbs: 5g
  • Fiber: 0.6g
  • Sugar: 3g

Recipe

4. Microwave Omelette in a Mug

Omelette in a Mug

Credit: foodmeanderings.com

Mornings can be pretty hectic. There’s hardly enough time to get ready, not to talk of making a good breakfast.

So, more often than not, you end up at the drive-thru on your way to work.

This Microwave Omelette in a Mug makes breakfast so easy. All it takes is 6 minutes from start to finish, and breakfast’s ready.

It’s creamy and cheesy. And the green onions and black olives add yummy flavors.

Best of all, it’s made in a cup. So it’s very portable-just grab your cup and go!

Per Serving:

  • Calories: 36
  • Fats: 2g
  • Protein: 3g
  • Carbs: 1g
  • Fiber: 1g
  • Sugar: 1g

Recipe

5. Oven-Baked Egg White Bites

Egg White Bites

Credit: slowthecookdown.com

Meal prepping your breakfasts is another great way to avoid the breakfast drive-thru. Prep once, and you have your breakfasts set for the week.

These egg white bites are full of cheesy goodness. And the addition of spinach and bell peppers adds extra nutrition- your mom will be so proud of you.

Making them is quite easy. Place your egg whites, red bell pepper, cottage cheese, spinach, and seasonings in a bowl and whisk well.

Next, pour your egg mixture into muffin tins, and bake for about 25 minutes.

To prevent your egg white bites from sticking to your muffin tins, you’ll want to use some silicone baking cups. These ones here are pretty flexible, so you can quickly release the egg white bites.

Also, to keep your egg white bites tasting fresh longer, make sure you store them in some good-quality food storage containers. I recommend these glass containers here because they are safe for you and the environment.

However, if you prefer containers that are easier to carry around, these BPA-free plastic containers are an excellent alternative.

Per Serving:

  • Calories: 42
  • Fats: 1g
  • Protein: 7g
  • Carbs: 2g
  • Fiber: 1g
  • Sugar: 1g

Recipe

6. High Protein Veggie Egg Bake

Veggie Egg Bake

Credit: skinnyfitalicious.com

Sometimes when the weekend is here, you just want to sleep in. But eventually, you need to wake up and have something to eat.

This High Protein Veggie Egg Bake is the perfect breakfast, er, brunch.

It’s scrumptious, decadent, and packed with 3 different veggies: mushrooms, broccoli, and red bell peppers- your tummy and body will thank you.

Besides being low in calories, this Veggie Egg Bake is very nutritious. It is also an excellent source of Vitamins A and C, which support your immune system.

Best of all, this Egg Bake lasts 5 days. So you even have some dinner too.

Per Serving:

  • Calories: 63
  • Fats: 2g
  • Protein: 9g
  • Carbs: 3g
  • Fiber: 1g
  • Sugar: 1g

Recipe

7. Spinach & Goat Cheese Frittata

Spinach & Goat Cheese Frittata

Credit: thehonoursystem.com

Having guests over for brunch? Serve them this Frittata.

It’s so pretty that you and your guests won’t want to eat it. And it tastes delicious.

The addition of the goat cheese really elevates this Frittata. Your guests will feel so special.

What I love most about this dish is its low sodium content. This is because you’re using goat cheese.

Besides being low in sodium, goat cheese contains more medium-chain fatty acids than cheese made from cow’s milk.

Medium-chain fatty acids are less likely to be stored as fat. This makes goat cheese a better option for you if you’re trying to lose weight.

Now that’s a win-win situation.

Per Serving:

  • Calories: 180
  • Fats: 13g
  • Protein: 12g
  • Carbs: 3g
  • Fiber: 1g
  • Sugar: 2g

Recipe

8. Homemade Egg Drop Soup

Egg Drop Soup

Credit: mommymusings.com

Are you craving Chinese food? Have some of this Egg Drop Soup.

This soup is super comforting. And it tastes even better than takeout.

It is also faster than takeout too- in fact, it takes only 15 minutes to make.

The key to the flavor is making sure you use a good bone broth. Aside from adding flavor, bone broth is good for you too.

Bone broth is rich in bone-building minerals such as calcium, magnesium, and phosphorus. And it contains gelatin which supports your digestive system.

Also, it contains glucosamine and chondroitin, which are substances that support joint health. If you need to stock up on some, you can get some here.

Per Serving:

  • Calories: 135
  • Fats: 5g
  • Protein: 9g
  • Carbs: 12g
  • Fiber: 0g
  • Sugar: 4g

Recipe

9. Bacon Egg Cups

Bacon Egg Cups

Credit: allnutritious.com

They say that breakfast is the most important meal of the day. And for a good reason: breakfast sets you up for the day.

Also, eating breakfast may help you keep the weight off for good. And that’s something we all want, right?

But we live pretty hectic lives. So, we may not have time to sit down for breakfast.

These bacon egg cups are the perfect solution. You can just grab one and put it into your bag- no cutlery needed.

They’re also bursting with flavor from the bacon, eggs, and cheddar cheese. They’re definitely a keeper.

Per Serving:

  • Calories: 209
  • Fats: 17g
  • Protein: 11g
  • Carbs: 1.2g
  • Fiber: 0.2g
  • Sugar: 0.5g

Recipe

10. Keto Bacon, Egg, & Cheese Sliders

Keto Bacon, Egg, & Cheese Sliders

Credit: moscatomom.com

I love game day, as I’m sure many of you do too. You get to cheer on your team, and of course, have some munchies.

However, munchies like potato chips are not low in calories. So, they’re bad for your waistline.

So, have some of these sliders. Crispy bacon and creamy cheddar cheese are sandwiched between egg halves. And for your condiment, you have mashed avocado.

Besides adding creaminess, avocadoes are very nutritious. They are rich in heart-healthy monounsaturated fats.

They also have potassium which you need for healthy blood pressure. As an added bonus, they’re rich in fiber which helps keep you full. So, eat up those avocados.

Per Serving:

  • Calories: 237
  • Fats: 18g
  • Protein: 15g
  • Carbs: 3g
  • Fiber: 1g
  • Sugar: 1g

Recipe

11. Avocado Deviled Eggs

Avocado Deviled Eggs

Credit: thelittlepine.com

I enjoy hosting dinner parties, as I’m sure many of you do too. But if you’re trying to lose weight,

hosting a dinner party can be a recipe for disaster.

That’s because most party foods tend to be high in taste…and also high in calories.

With these avocado deviled eggs, you can eat your cake and have it too.

They’re savory, creamy, and decadent. The coolness of the avocados balances the heat from the jalapenos.

Your guests will be popping them in their mouths…and so will you. Thank goodness they only contain 118 calories.

Per Serving:

  • Calories: 118
  • Fats: 9g
  • Protein: 6g
  • Carbs: 3g
  • Fiber: 2g
  • Sugar: 0g

Recipe

12. Egg-Stuffed Breakfast Tomatoes

Egg-Stuffed Breakfast Tomatoes

Credit: healthyrecipesblogs.com

Are your dinner guests staying overnight? Serve them these Egg-Stuffed Breakfast Tomatoes for breakfast.

The juiciness and sweetness of the baked tomatoes complement the savory of the eggs. And the Parmesan cheese makes these stuffed tomatoes mmm mmm good.

Besides making an excellent breakfast, they’re also good for lunch. Just serve with a side Garden Salad. Yum!

Per Serving:

  • Calories: 148
  • Fats: 10g
  • Protein: 6g
  • Carbs: 10g
  • Fiber: 2g
  • Sugar: 0.1g

Recipe

13. Egg Muffin Cups With Veggies

Egg Muffin Cups With Veggies

Credit: allnutritious.com

When it comes to staying on track with our diets, the office is often a danger zone. Coworkers may bring in muffins or donuts to share.

And when that happens, that apple you have in your lunch bag doesn’t stand a chance. Just saying.

These egg muffin cups are personal trainer-approved. They’re moist and savory.

And the bell peppers add a hint of natural sweetness. You definitely won’t miss the donuts that are lying in the lunchroom.

What’s more, you can eat one, and be totally satisfied.

Per Serving:

  • Calories: 81
  • Fats: 3.7g
  • Protein: 6g
  • Carbs: 6.1g
  • Fiber: 1.6g
  • Sugar: 2.9g

Recipe

14. Korean Steamed Egg

Korean Steamed Egg

Credit: kirbiecravings.com

Are you tired of Craving some Korean food? Then be sure to try this Korean Steamed Egg.

It’s fluffy, creamy, and has nice umami flavors. The scallions add freshness and brightness.

Scallions are also good for you too. They are rich in Vitamin K, which helps your blood clot.

And they contain antioxidants that fight free radical damage.

This Korean Steamed Egg is great just the way it is. But if you like, you can add some shrimp to it too.

Per Serving:

  • Calories: 90
  • Fats: 5g
  • Protein: 9g
  • Carbs: 1g
  • Fiber: 1g
  • Sugar: 1g

Recipe

15. Spinach & Mozzarella Egg Bake

Spinach & Mozzarella Egg Bake

Credit: kalynskitchen.com

Getting your kiddos to eat their veggies can be a hassle. Sometimes, it’s so tiresome that you want to give up.

This Spinach & Mozzarella Egg Bake is a dish that your kids will devour. You’ll wonder if your kids were replaced by aliens.

The combination of ooey-gooey mozzarella cheese hides, ahem, disguises the spinach nicely.

Besides being low in calories, it’s also rich in protein. This makes it great for growing kids.

And it takes only 10 minutes of cook time. Then you let your oven do the baking.

Per Serving:

  • Calories: 201
  • Fats: 14g
  • Protein: 15g
  • Carbs: 3g
  • Fiber: 1g
  • Sugar: 1g

Recipe

16. Cloud Eggs

Cloud Eggs

Credit: bellyfull.net

Looking for a new way to make your eggs? Give these Cloud Eggs a try.

In case you don’t know what Cloud Eggs are, they are simply eggs that have been made so that the egg whites puff up; hence the name: Cloud Eggs.

These Cloud Eggs are as good as they come. They’re airy, sunny, and cheesy.

Besides being low in calories, they’re also low in carbs. So, they’re perfect for a low-carb lifestyle.

Per Serving:

  • Calories: 108
  • Fats: 7g
  • Protein: 10g
  • Carbs: 1g
  • Fiber: 0g
  • Sugar: 1g

Recipe

17. Baked Eggs & Spinach in Sweet Potato Boats

Baked Eggs & Spinach in Sweet Potato Boats

Credit: happyhealthymama.com

Do you have a sweet tooth? I do too.

So you probably prefer sweet breakfasts like muffins and donuts. But those baked goods are high in refined carbs.

And when you eat foods that are high in refined carbs, you get a sugar rush. This is followed by a sugar crash, which leaves you craving even more sweets…and the cycle continues.

This dish is the perfect way to indulge your sweet tooth. The sweetness of the sweet potatoes balances the savory of the eggs.

Besides adding sweetness, sweet potatoes are good for you too. They’re rich in immune-boosting minerals such as Vitamins A and C.

They are also excellent sources of manganese, which you need for healthy bones. They also contain B vitamins which are essential for brain health.

Per Serving:

  • Calories: 159
  • Fats: 7g
  • Protein: 7g
  • Carbs: 17g
  • Fiber: 3g
  • Sugar: 4g

Recipe

18. Avocado Eggs

Avocado Eggs

Credit: lilluna.com

Do you prefer savory breakfasts? I’ve got you covered.

On the menu are eggs which have been baked in avocado halves. All topped with crispy bacon and creamy cheese-eating healthy doesn’t get much tastier than this.

All you need to make them are 5 ingredients: avocados, eggs, cooked bacon, salt, and low-fat cheese. Making them is quite easy.

Start by slicing your avocado in half and taking out the pit. This avocado slicer should come in handy.

Next, scoop out part of the avocado, and place it in a muffin pan. This will help hold up your avocado.

Then crack your egg into your avocado halve. Finally, top with cheese, salt, and cooked bacon.

Bake for about 15 minutes.

Per Serving:

  • Calories: 125
  • Fats: 9g
  • Protein: 8g
  • Carbs: 0g
  • Fiber: 0g
  • Sugar: 0g

Recipe

19. Bacon & Egg Cups

Bacon & Egg Cups

Credit: seasonalcravings.com

Need a healthy breakfast that you can eat on the run? Try these Bacon & Egg Cups.

They’re packed with pleasant flavors and textures. The crispy bacon is wrapped around the creamy egg- I bet you can’t have just one.

Making them is a piece of cake, ahem, egg. Cook your bacon for about 10 minutes, making sure to remove it before it gets crisp.

That’s because you want your bacon to still be flexible. Next, line your greased muffin tins with the bacon.

Then crack an egg in the middle of each muffin tin. Top with chives, salt, and pepper, and bake for about 14 minutes.

 Want to cut the calories down even more? Use turkey bacon instead!

Per Serving:

  • Calories: 155
  • Fats: 13g
  • Protein: 8g
  • Carbs: 1g
  • Fiber: 0g
  • Sugar: 1g

Recipe

20. Spaghetti Squash Egg Nests

Spaghetti Squash Egg Nests

Credit: inquiringchef.com

When it’s cold outside, nothing beats having a hot breakfast before you rush out the door. These Spaghetti Squash Egg Nests are like a warm hug on a cold day.

Creamy eggs are nestled in a warm “nest” of cooked spaghetti squash.

Besides being tasty, spaghetti squash is nutritious too. It is rich in beta-carotene and Vitamin C, which are antioxidants that fight free radicals.

It is also rich in fiber which promotes healthy digestion. And it’s low in calories, so it can help you lose weight.

Per Serving:

  • Calories: 126
  • Fats: 8g
  • Protein: 11g
  • Carbs: 1g
  • Fiber: 0g
  • Sugar: 1g

Recipe

21. Mediterranean Scrambled Eggs With Spinach, Tomato & Feta

Scrambled Eggs With Spinach

Credit: aheadofthyme.com

It’s also nice to dream of warmer climes, warmer climes like Greece.

This dish is sure to transport you to Greece. The saltiness of the feta cheese offsets the sweetness of the tomatoes.

And the spinach adds extra freshness. Spinach is also highly nutritious too.

It is an excellent source of zeaxanthin and lutein, which are substances that promote eye health. It also contains nitrates which promote healthy blood pressure. On top of it, it is even rich in calcium which is essential for healthy bones. So, eat up that spinach.

Per Serving:

  • Calories: 199
  • Fats: 16g
  • Protein: 11.4g
  • Carbs: 2.4g
  • Fiber: 0g
  • Sugar: 1.4g

Recipe

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