Here are the top egg snack ideas for you to enjoy, yes there's more than just boiled eggs! These awesome snack ideas to make with eggs are nutrition-rich and a great source of protein! Here are recipes that use whole food ingredients to energize your body, and they are simple to make in your own kitchen.
Snacks with eggs are brilliant, a great way to satisfy hunger between meals and support your blood sugar levels.
Each week one of my favorite things to meal prep for snacks is a savory recipe with the main ingredient being eggs. Here in this blog post, I've compiled a list of the best healthy egg recipes to make and then eat as a wholesome snack.
Jump to:
- Health Benefits of Eggs
- Fun, Exciting, & Delicious Egg Snack Recipes
- Farmers' Market Quiche
- Boiled Eggs
- Easy Veggie Egg Bites
- Spinach and Feta Quesadilla
- Zucchini Feta Egg Bake
- Bacon and Egg Galette
- Korean Marinated Eggs
- Hash Brown Sausage and Egg Cups
- Deviled Eggs
- Deviled Egg Salad
- Baked Egg Taco Cups
- Egg Yolk VS Egg White Nutritional Insight
- What Are the Best Eggs to Buy?
- FAQ
- On the hunt for other great snacks?
- Danika Vanderpyl, C.H.N
Health Benefits of Eggs
Eggs vary in size, here is an average estimation of the nutritional facts for 1 medium egg:
- 75 calories
- 6 grams of protein
- 5 grams of fat
Eggs contain choline which is important for the brain, specifically giving insulation to nerves.
Biotin in eggs is important for skin and nails.
Eggs are a good source of essential fatty acids (DHA and EPA) which are essential for the brain and nervous system.
Vitamin D and A are needed for immune function, they also help with the absorption and utilization of minerals in the body.
About 50% of an egg is protein containing all the amino acids which our body can easily use. Worldwise eggs are commonly consumed as a good source of protein.
Where and how eggs are raised, along with how they are cooked can alter their nutritional value. However, eggs are one of the cheapest ways to obtain nutrient-dense food.
Fun, Exciting, & Delicious Egg Snack Recipes
These egg snack ideas are perfect to prep ahead and keep in the fridge or the freezer when you need to grab a nourishing and filling snack! Enjoy these easy recipes!
Farmers' Market Quiche
A beautiful egg pie filled with onions, cherry tomatoes, zucchini and cheese! This quiche makes 8 servings, the best part? It tastes good cold but it also reheats super easily to make the perfect warm snack.
Boiled Eggs
Hard-boiled eggs are a go-to snack at our house! They are so easy to prep as busy parents and pack along on hikes, to school, or to work. Boiled eggs are so versatile, I compiled a list of all the things to eat boiled eggs!
I may be biased but I think this is the easiest recipe for boiled eggs that peel well!
Easy Veggie Egg Bites
These are simple to prep ahead of time and store in the fridge or the freezer for a quick bite to eat! Make these little egg muffins with whatever fresh veggies (broccoli, bell peppers, mushrooms, or spinach) you have at home this week!
This is my personal favorite way to snack prep before a baby comes - make a triple batch of these egg bites in muffin pans and pop them in the freezer!
Spinach and Feta Quesadilla
Next level quesadilla, not just cheese but add some eggs to make this a high protein bite to fill you up! Make these with whole wheat or corn tortillas quickly in your frying pan.
Zucchini Feta Egg Bake
5 simple ingredients (and salt and pepper) make this high-protein super tasty egg bake. It can be prepped in 15 minutes or less and thrown in the oven! Cut into squares and enjoy a protein-packed snack. It's tasty plain or with sourdough bread!
Bacon and Egg Galette
Only a few ingredients are needed to make these easy egg pastries! They can be made ahead of time when food prepping and stored in the freezer for a quick grab-and-go snack! What a fun way to eat eggs!
Korean Marinated Eggs
Delicious soft-boiled eggs marinated in soy sauce base with chillies and sesame seeds. Simple to make and enjoy: a mouth-watering Asian egg snack.
Hash Brown Sausage and Egg Cups
It's fried egg and hash, but next level making it easy to eat these on the run! With shredded cheese, sausage, and onion these bites are 10 grams of protein per cup. Make it to your preference with runny yolks or with a fully solid cooked egg.
Deviled Eggs
Here's a classic favorite on how to enjoy boiled eggs! A yummy egg mixture made with simple ingredients! These are a great source of healthy fats and a wonderful afternoon snack!
Deviled Egg Salad
A fun and tasty spin on the classic recipe for egg salad. With paprika, black pepper, a little hot sauce and Dijon mustard you can't go wrong! Make this on the weekend and snack on it for the next 3-4 days as a nutrient-rich snack.
Baked Egg Taco Cups
Simple 5-ingredient egg cups, baked until golden brown in a muffin tin, with a crispy bite from the flour tortillas or corn tortillas! These can be prepped and ready for the oven in 10 minutes! Make them at the beginning of the week and enjoy them later on at any time of day!
Egg Yolk VS Egg White Nutritional Insight
Here is the breakdown of egg yolk vs egg whites health facts. Separating to eat only the yolk or the white can depend on your nutritional goals, needs, or for a particular recipe or dish.
Egg Yolks:
- Higher in Calories (about 55 calories)
- Higher in Fat
- 2.7 g protein
- Vitamins A, D, E, K, B6, B12, & folate
- A source of calcium, phosphorus, zinc, selenium, choline
- Very Nutrient dense
Egg Whites:
- Lower in calories (about 17 calories)
- They almost contain no fat
- 3.6 g of protein
- They contain small amounts of vitamins and minerals but most are in the egg yolk
- Commonly eaten as a high-protein and low-fat food source
What Are the Best Eggs to Buy?
For the best quality eggs buy pasture-raised eggs (according to humnutrition.com) because the chickens have room to roam outside, they have access to clean water and nonchemical food with no added stimulants, antibiotics, or hormones.
Pasture raised is not only the best for the chickens but these eggs would most likely be the most nutrient-dense. Here's an article to learn more about the words you will find on egg cartons at the grocery store.
I buy and eat local small farm eggs whenever possible. They can be hard to find, but the taste and bright yellow yolk speak to the quality of the eggs!
To find local farm eggs in your area ask in Facebook community groups or at the health food store!
FAQ
Yes, eggs do not have any gluten in them. Eggs are completely 100% gluten-free. Looking for gluten-free recipes with eggs? Try these egg bites or these blackberry muffins made with oat flour!
On the hunt for other great snacks?
Find all the best healthy recipes! Try these:
I sincerely hope you found the best egg recipes to make for this week's healthy snacks. Let me know down below if I'm missing any great ideas! I wanna hear from you.
Here I share all the best snack ideas and recipes with nutrition tips coming right from my education at the Canadian School of Natural Nutrition. Hang out and get all the healthy eating insight, join the mailing list here!
Danika Vanderpyl, C.H.N
I create snack recipes with healthy ingredients that are mostly already in your kitchen. Let's make snacktime nutrient-dense, and well, easy.
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