Nutrient Filled Recipes with Eggs 

Leading a healthy lifestyle is key to preventing chronic diseases and illnesses such as diabetes, heart disease, and stroke. When you are looking to incorporate healthy habits into your lifestyle, Conway Regional has resources to help.  

The Conway Regional Wellness and Diabetes Education team have services available to assist you with:  

• Heart health and wellness 

• Weight management 

• Tobacco cessation 

• Diabetes education, prevention, and management 

• Nutrition and lifestyle changes 

To learn more about Conway Regional Wellness and Diabetes Education visit https://crhs.healthcare/healthandwellness.  

Egg Bites 

Ingredients: 

• 8 large eggs 

• 1 c. shredded cheddar cheese 

• 1/3 c. milk 

• 1/3 c. diced tomatoes 

• 1/3 c. chopped mushrooms 

• ½ c. chopped spinach 

• Salt & pepper to taste 

• Cooking spray 

Directions: 

1. Preheat oven to 350°F and spray a 12-count muffin tin with cooking spray. 

2. In a large bowl, whisk eggs with milk, salt, & pepper. Stir in shredded cheese and set aside.  

3. Distribute tomatoes, mushrooms, and spinach equally among the 12 tins. Pour egg mixture over each.  

4. Bake for 14-17 minutes until light golden.  

Get creative with this recipe – feel free to use your favorite cheese or substitute different vegetables! Egg bites can be prepared in advance and stored in the freezer for up to 2 months, making them a convenient option for individuals on the go. 

Loaded Veggie Frittata 

Ingredients: 

• 2 slices bacon, chopped 

• 1 1/2 c. sliced mushrooms  

• 1/2 c. chopped onion 

• 1/2 c. chopped red sweet pepper 

• 1/2 medium summer squash 

• 1 c. broccoli, chopped 

• 6 eggs 

• 4 egg whites 

• 2 Tbsp chopped fresh basil 

• 1/4 tsp salt 

• 1/4 tsp black pepper 

• 1/4 c. shredded cheddar cheese 

Directions:  

1. Preheat broiler. In a broiler-safe 10-inch skillet, cook bacon over medium heat until browned and crisp. Remove bacon to drain on a paper-towel-lined plate, reserving drippings. 

2. Add mushrooms, onion, and red sweet pepper to skillet; cook 3 minutes. Quarter squash lengthwise and cut into 1/4-inch-thick slices. Add squash and broccoli; cook 3 to 4 minutes more or until vegetables are crisp-tender. Stir in reserved bacon. 

3. In a medium bowl, whisk together eggs, egg whites, basil, salt, and pepper. Pour egg mixture over vegetables in skillet. Cook over medium heat. As mixture sets, run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting edges until egg mixture is almost set (surface will be moist). Sprinkle with cheese. 

4. Place the skillet under broiler 4 to 5 inches from heat. Broil 1 to 2 minutes, or until the top is just set and the cheese is melted. (Or bake in a 400°F oven for 5 minutes until the top is set.) 

This nutrient-dense recipe is a great way to incorporate vegetables into your diet. Add a few dashes of your favorite hot sauce for an extra kick! Pair it with a carbohydrate source such as fruit, oatmeal, or whole wheat toast for a balanced breakfast. 

Breakfast Pizza 

Ingredients: 

• 1⁄2 Tbsp butter 

• 6 eggs, beaten 

• Salt and black pepper to taste 

• 4 oz ham, cut into thin strips 

• 4 whole wheat or multigrain English muffins, split & toasted 

• 1 c. salsa 

• 1 c. shredded cheese 

 Directions: 

1. Preheat broiler. 

2. Heat the butter in a large nonstick pan. 

3. Once butter has melted, season the eggs with salt and pepper, then add to the pan, along with the ham strips. 

4. Cook using a wooden spoon or rubber spatula to keep stirring the eggs as they set. 

5. Remove the pan from the heat about 30 seconds before the eggs are fully done (they'll continue to cook in the pan and in the oven). 

6. Slather each English muffin half with a spoonful of salsa. 

5. Divide the eggs among the English muffins, then top with cheese. 

6. Place all the English muffins on a baking sheet and broil (6" from the heat is ideal) until the cheese is fully melted and browned around the edges. 

Breakfast pizzas are a fun and balanced breakfast the entire family will enjoy! Protein from the eggs and fiber from the whole wheat English muffins work together to keep you feeling fuller for longer.  

Greek Yogurt Egg Salad with Dill 

Ingredients: 

• 1/4 c. Greek yogurt (plain, nonfat) 

• 1 Tbsp lemon juice or red wine vinegar 

• 1 Tbsp fresh dill, chopped 

• 1/4 tsp kosher salt or to taste 

• Pinch of black pepper 

• 4 hardboiled eggs, chopped 

Directions: 

1. Stir all ingredients except for eggs in a bowl until it reaches a smooth consistency. Add the chopped eggs and stir to coat well. 

2. Taste and adjust seasonings as necessary. 

3. Serve on soft whole wheat bread or with crackers. 

In this egg salad, mayonnaise is replaced with Greek yogurt, significantly reducing fat content and adding protein and probiotics! This recipe can be doubled and used for lunch throughout the week.   

Chef’s Salad-Style Eggs on a Stick 

Ingredients: 
 

• 4 oz low-sodium deli turkey, cut into 1- to 1 1/2-inch cubes 

• 8 cherry or grape tomatoes 

• 4 hardboiled eggs, peeled 

• 1/2 small English cucumber, cut into (4) 1-inch slices 

• 2 oz part-skim mozzarella cheese, cut into 4 chunks 

• 1/2 small romaine heart, cut crosswise into 4 pieces 

• (4) 12-inch wooden skewers 

• Paprika 

• Salt and pepper to taste 

• Light ranch salad dressing (optional) 

Directions: 

1. Thread turkey, tomatoes eggs, cucumber, cheese, and romaine onto skewers. Sprinkle eggs with paprika. Season with salt and pepper. Dip in ranch dressing, if desired. 

This recipe requires no heat, making it a fast, protein-packed snack. 

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