7 Boiled Egg Recipes to Lose Weight

The easiest way to enjoy eggs is to boil them. All you have to do is wait for them to boil in water until the whites and yolks are the consistency you want. They can be hard boiled with the yolks firm and fully cooked, or “soft boiled,” where the yolks remain slightly runny. Hard boiled eggs have several health benefits, including weight loss. So you can eat them in the morning or get a protein boost later in the day. Pairing hard boiled eggs with toast isn’t the only way to eat them. For National Nutrition Week, which is celebrated September 1-7, try some hard boiled egg recipes for weight loss.

Eggs for weight loss

Eating hard-boiled eggs is one of the best and healthiest ways to lose weight. “Unlike frying or scrambling, hard-boiled eggs do not require additional fats like butter or oil, making them naturally low in calories and high in nutrients,” says the dietitian My life is beautiful.

As for the nutritional value of eggs, 100 grams of hard-boiled eggs contain 12.6 grams of protein and 155 calories, according to United States Department of Agriculture.

In a 2016 study published in Advances in Nutritionresearchers have found a link between regularly eating an egg breakfast and weight loss. A study published in Missouri Medicine magazine in 2014 found that the consumption of high protein diets leads to significant improvements in body weight management.

“The protein in eggs helps build and maintain muscle mass, and their satiating effect prevents you from overeating or snacking on unhealthy foods,” says Gorey. Including eggs in your breakfast can kick-start your metabolism and keep you full until lunchtime, reducing the need for mid-morning snacking.

Boiled Egg Recipes For Weight Loss

You can experiment with these boiled meats egg based recipes to help lose weight.

1. Masala Egg Salad

Ingredients

• 4 hard boiled eggs chopped
• 1 medium tomato, diced
• 1 small onion, chopped
• 1 small cucumber, diced
• 1 tablespoon fresh coriander
• 1 teaspoon lime juice
• ¼ teaspoon black salt
• ½ tsp chaat masala

Method

• Mix the hard boiled eggs with the tomato, onion, cucumber and fresh coriander.
• Add lime juice, black salt and chaat masala to enhance the flavours.
• Mix all the salad ingredients in a bowl and serve cold for a light but satisfying meal.

2. Egg chaat

Ingredients

• 4 hard boiled eggs
• ½ tsp chaat masala
• ¼ teaspoon cumin powder
• 1 onion, finely chopped
• 1 small tomato, chopped
• 1 chopped green chili pepper
• 1 tablespoon fresh coriander
• 1 tbsp tamarind chutney
• 1 teaspoon lemon juice

Method

• To make this street food inspired dish that helps you lose weight, mix hard boiled eggs with chaat masala, cumin powder, onion, tomato, green chili and fresh coriander.
• Add a drizzle of tamarind chutney and lemon juice for a tangy kick.

3. Egg and Palak (Spinach) Curry

Ingredients

• 4 hard boiled eggs
• 2 cups of spinach
• 2 chopped tomatoes
• 1 inch of ginger
• 4 cloves of garlic
• 1 tablespoon oil
• ½ teaspoon garam masala
• Salt to taste

Method

• Blend the spinach with the tomatoes, ginger and garlic cloves until you obtain a puree.
• Heat the oil, add the puree and cook until the oil has separated.
• Add the garam masala, salt to taste and gently fold in the eggs.
• Do it with brown rice or multigrain roti or Indian unleavened bread.

4. Egg bhurji wrap

Ingredients

• 4 hard boiled eggs
• 1 onion
• 1 tomato
• 3 peppers
• 1 tablespoon oil
• ½ teaspoon turmeric
• 1/2 teaspoon cumin
• 1/2 teaspoon coriander powder
• 1 whole wheat piadina
• 2 tablespoons of yogurt

Method

• Instead of using scrambled eggs, chop hard-boiled eggs and mix them with onion, tomato and peppers sautéed in oil.
• Season with turmeric, cumin and coriander powder.
• Use this mixture as a filling for a whole wheat wrap and add yogurt for an even more intense flavor.

5. Upma with boiled egg and quinoa

Ingredients

• 1 cup quinoa
• 2 cups of water
• 1 teaspoon mustard seeds
• 5 or 6 curry leaves
• 1 tablespoon oil
• 1 chopped carrot
• 3 chopped beans
• 4 hard boiled eggs
• Juice of a lemon

Method

• Cook the quinoa with water and set aside.
• In a pan, toast the mustard seeds and curry leaves in oil.
• Add the carrots and beans and sauté until tender.
• Add the cooked quinoa, the sliced ​​hard-boiled eggs and season with lemon juice.

6. Eggs and vegetables stir-fried

Ingredients

• 4 hard boiled eggs
• 3 peppers
• 1 courgette
• 1/2 broccoli
• 1 carrot
• 1 tablespoon olive oil
• 1 tablespoon soy sauce
• 2 cloves of garlic, minced
• A pinch of black pepper

Method

• Sauté the slices of hard-boiled eggs in a pan with olive oil, along with peppers, courgettes, broccoli and carrots.
• Season with soy sauce, garlic cloves and a pinch of black pepper.

7. Anday ka pulao (egg-based rice dish)

Ingredients

• 1 cup brown rice
• 2 cups of water
• 1/2 teaspoon cumin powder
• 1/4 teaspoon turmeric powder
• 1/2 tsp garam masala
• ½ cup green peas
• ½ cup chopped carrots
• 1/2 cup chopped beans

Method

• To prepare this one-dish meal, mix brown rice with water.
• Add a mix of spices like cumin, turmeric and garam masala.
• Add peas, carrots and beans.
• Towards the end, add the sliced ​​hard boiled eggs and cook until the flavours have blended.

Boiled eggs are a great source of nutrition and help you lose weight. You can start your day with a healthy egg salad or end it with a comforting boiled egg curry. So, choose these boiled egg recipes for weight loss.