Eggs are low-calorie (80 cal. in a large egg), a great source of protein (6 grams each), raises your good HDL cholesterol, have Omega-3 fatty acids (when from free-range chickens). They are very versatile and can be eaten for breakfast (scrambled, boiled, omelet, frittata), lunch (great on salads, egg sandwich) or dinner (used in soups, soufflés, and recipes).
However, eggs have a bad reputation because of the cholesterol in the yolk which is about 186 mg. The average person with normal cholesterol levels should limit their cholesterol from foods to no more than 300 mg per day. The problem is that two eggs is a typical serving so at 372 mg, you’ve blown your cholesterol budget for the day.
So, it’s ok to eat about 2 eggs per week and maintain healthy cholesterol. However, if you LOVE eating eggs everyday for breakfast, you should include egg whites and egg-substitute in your meal plan.
Eat your Eggs but without Cholesterol
The good news is that egg whites and egg-substitute have no cholesterol so you can eat them guilt-free, but not all egg-beaters products are created equally. There are varying levels of taste and quality. If you tried a brand and hated them, try a different brand. I normally buy “Crystal Farms Brand – All Whites”, “Egg Beaters” or “Better ‘n Eggs” but was at Wal-Mart and decided to try their brand of Egg Whites – Great Value Brand. They were really disgusting to me and to my hubby who eats egg whites every day too. I purchased two large cartons and I am not wasteful, so we finished off both cartons but I will never buy that brand again and sacrifice quality and taste. I will stick to the brands that I know are good.
Liquid Eggs – Good Choices:
- Crystal Farms – All Whites (100% egg whites)
- Crystal Farms – Better n’ Eggs (ingredients: 98% egg whites, 2% other ingredients)
- Eggland’s Best – 100% Liquid Egg Whites
- Egg Beaters – Original, Southwestern and Egg Whites (Egg Beaters Original ingredients: 99% egg whites, 1% other ingredients)
(Note: the above products that are not 100% egg whites, have added vitamins that were lost by removing the yolk.)
Add these ingredients to make your liquid eggs more flavorful:
- Whisk in a teaspoon of dijon mustard and your egg-whites will look like real eggs and taste like a deviled-egg. You can also sprinkle in some paprika. Delicious!
- Add a dash of Sriracha or Texas Pete hot sauce for heat. Caution: Once you start adding hot sauce to your eggs, it is hard to eat eggs without it and I learned the hard way that most restaurants don’t have hot sauce for your eggs in the mornings so you’ll need to carry your own bottle.
- Add a dash of milk and whip your eggs to make them fluffier like real eggs
- Add a little salt and pepper, for sure
- Sauté chopped banana peppers from a jar in a skillet sprayed with non-stick spray and then add your liquid eggs (one of my favorite ways to eat liquid eggs!)
- Sauté your favorite veggies such as onions, red or green bell peppers and mushrooms before adding the liquid eggs
- Add sundried tomatoes, oregano, basil, cherry or grape tomatoes
- Top your cooked eggs with a little salsa and reduced-fat sour cream
- Reduced fat cheddar cheese
- Bacon bits
Do you travel? You can ask for egg whites and egg substitute at most restaurants. They are commonly available now and will help you stay on target while traveling.