6 HEALTHY EGG RECIPES FOR MEAL PREP (2026 EDITION)
Recipes in this Video
Egg Drop Soup is a popular Chinese dish known for its simplicity and comforting qualities. Traditionally served as an appetizer, it features a delicate texture from the beaten eggs that create silky strands in the broth. This dish is often enjoyed in Chinese households and restaurants, especially during colder months or when seeking a quick, nourishing meal.
Ingredients
- โchicken broth
- โeggs
- โcornstarch
- โgreen onions
- โsoy sauce
- โwhite pepper
Instructions
- 1Bring chicken broth to a boil in a pot.
- 2Mix cornstarch with a little water to create a slurry.
- 3Stir the slurry into the boiling broth to thicken.
- 4Reduce heat to low and slowly pour in beaten eggs while stirring.
- 5Add soy sauce and white pepper to taste.
- 6Garnish with chopped green onions before serving.
Ingredient Alternatives
chicken broth
Healthier: low-sodium chicken broth
Cheaper: vegetable broth
Lower sodium option for health; vegetable broth can be more economical.
eggs
Healthier: egg whites
Cheaper: tofu
Egg whites reduce cholesterol; tofu is a budget-friendly protein alternative.
Techniques
Equipment
Also Known As
Steamed eggs, or 'zheng dan', is a popular dish in Chinese cuisine, often enjoyed for breakfast or as a light meal. This dish showcases the simplicity and elegance of cooking with eggs, transforming them into a silky custard-like texture through gentle steaming. It is commonly served with soy sauce and garnished with scallions, making it a comforting and nutritious option. Variations exist across different regions, with some adding ingredients like minced meat or vegetables, but the classic version remains a beloved staple.
Ingredients
- โeggs
- โwater
- โsalt
- โsoy sauce
- โscallions
- โsesame oil
- โwhite pepper
- โginger
Instructions
- 1Crack eggs into a bowl and beat until well mixed.
- 2Add water and salt to the eggs, and mix until combined.
- 3Strain the egg mixture through a fine sieve into a heatproof dish to ensure a smooth texture.
- 4Cover the dish with aluminum foil to prevent water from dripping in during steaming.
- 5Prepare a steamer by bringing water to a boil in a pot.
- 6Place the covered dish in the steamer and cover the pot with a lid.
- 7Steam the eggs over medium heat for about 10-15 minutes until set.
- 8Check for doneness by gently shaking the dish; the eggs should jiggle slightly but not be liquid.
- 9Remove the dish from the steamer and let it cool slightly before serving.
- 10Drizzle with soy sauce and sesame oil, and sprinkle with scallions and white pepper before serving.
Ingredient Alternatives
soy sauce
Healthier: low-sodium soy sauce
Cheaper: tamari
Low-sodium soy sauce reduces sodium intake while tamari is gluten-free.
sesame oil
Healthier: olive oil
Cheaper: canola oil
Olive oil is a healthier fat option, while canola oil is more budget-friendly.
Techniques
Equipment
Also Known As
Egg noodles have a rich history in Chinese cuisine, often used in dishes like lo mein and chow mein. They symbolize comfort and home-cooked meals, frequently served during family gatherings and celebrations. Today, egg noodles have crossed borders, inspiring variations in Italian pasta and other global cuisines, making them a beloved staple worldwide.
Ingredients
- โeggs
- โall-purpose flour
- โwater
- โsalt
- โcornstarch
- โvegetable oil
- โsoy sauce
- โgreen onions
- โgarlic
- โginger
- โcarrots
- โbell peppers
- โbroccoli
- โchicken
- โbeef
- โpork
- โshrimp
Instructions
- 1Mix eggs and water in a bowl until well combined.
- 2Gradually add flour and salt, mixing until a dough forms.
- 3Knead the dough on a floured surface until smooth, about 5-7 minutes.
- 4Wrap the dough in plastic wrap and let it rest for 30 minutes.
- 5Roll out the dough to desired thickness using a rolling pin.
- 6Cut the dough into strips to form noodles.
- 7Dust the noodles with cornstarch to prevent sticking.
- 8Boil water in a large pot and add a pinch of salt.
- 9Cook the noodles in boiling water until they float, about 3-4 minutes.
- 10Drain the noodles and rinse under cold water to stop cooking.
- 11Heat oil in a skillet over medium heat until shimmering.
- 12Add garlic and ginger, sautรฉing until fragrant, about 30 seconds.
- 13Add vegetables and protein, stir-frying until cooked through, about 5-7 minutes.
- 14Add cooked noodles and soy sauce, tossing to combine.
- 15Serve hot, garnished with green onions.
Ingredient Alternatives
all-purpose flour
Healthier: whole wheat flour
Cheaper: semolina flour
Whole wheat flour adds fiber and nutrients.
soy sauce
Healthier: tamari
Cheaper: liquid aminos
Tamari is gluten-free and adds umami flavor.
vegetable oil
Healthier: olive oil
Cheaper: canola oil
Olive oil provides healthy fats.
shrimp
Healthier: tofu
Cheaper: chicken
Tofu is a plant-based protein and more affordable.
Techniques
Equipment
Also Known As
Originating from Korea, Mayak Eggs are a popular snack known for their addictive flavor profile. The name 'Mayak' translates to 'narcotic' in Korean, reflecting how irresistible these eggs can be. Traditionally enjoyed as a side dish or appetizer, they have gained popularity beyond Korea, with many global food enthusiasts embracing this simple yet flavorful recipe.
Ingredients
- โeggs
- โsoy sauce
- โgarlic
- โgreen onion
- โsesame oil
- โsugar
- โred pepper flakes
- โblack pepper
Instructions
- 1Boil water in a pot.
- 2Carefully add eggs to boiling water.
- 3Boil eggs for 6-7 minutes for soft-boiled.
- 4Transfer eggs to an ice bath to cool.
- 5Peel the eggs gently under running water.
- 6In a bowl, mix soy sauce, garlic, green onion, sesame oil, sugar, red pepper flakes, and black pepper.
- 7Place peeled eggs in the sauce mixture.
- 8Marinate eggs for at least 30 minutes, turning occasionally.
- 9Serve eggs drizzled with marinade and garnished with extra green onion.
Ingredient Alternatives
soy sauce
Healthier: low-sodium soy sauce
Cheaper: tamari
Low-sodium soy sauce reduces sodium intake.
sesame oil
Healthier: olive oil
Cheaper: canola oil
Canola oil is a more affordable option.
Techniques
Equipment
Also Known As
Ingredients
- โ4 large eggs
- โ1/2 cup bean sprouts
- โ1/4 cup green onions, chopped
- โ1/4 cup bell pepper, diced
- โ1/4 cup mushrooms, diced
- โ1/4 cup cooked shrimp, chopped (optional)
- โ1/4 tsp salt
- โ1/4 tsp black pepper
- โ1/4 tsp soy sauce
- โ2 tbsp vegetable oil for frying
Instructions
- 1In a mixing bowl, beat the eggs until well combined.
- 2Add the bean sprouts, green onions, bell pepper, mushrooms, and shrimp (if using) to the eggs. Mix well.
- 3Season the mixture with salt, black pepper, and soy sauce. Stir to combine.
- 4Heat 1 tablespoon of vegetable oil in a non-stick skillet over medium heat.
- 5Pour half of the egg mixture into the skillet, spreading it evenly.
- 6Cook for about 2-3 minutes until the edges start to set, then flip and cook for another 2 minutes until golden brown.
- 7Remove the first omelet and repeat the process with the remaining egg mixture, adding more oil if necessary.
- 8Serve hot with additional soy sauce or your favorite sauce.
Equipment
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