Why Eggs Are an Eggs-cellent Food Choice 

You may be looking at the price of eggs lately and wondering if they still deserve a place in your weekly shopping cart. The answer is yes! Despite their current cost (primarily due to the ongoing bird flu outbreak, along with some new state regulations requiring cage-free egg production), eggs remain one of the most versatile and nutrient-dense foods available, offering an unbeatable combination of value and nourishment.

Eggs are a nutritional powerhouse, packed with high-quality protein, essential vitamins, and minerals that support overall health. From fueling muscle growth to boosting brain function and supporting heart health, eggs provide vital benefits that make them worth every penny. Here are some reasons why you get the most nutrition for your money with eggs.

Eggs-ceptional Nutrition

• Eggs provide affordable high-quality protein compared to other protein sources (like meat and seafood) and offer one of the best nutrient-to-cost ratios. Each egg contains about 6 grams of complete protein, essential for muscle growth and repair.  
• Eggs provide vitamin B12, riboflavin, selenium, and iodine, supporting energy, immunity, and thyroid health. 
• Eggs promote brain health. Eggs are one of the best dietary sources of choline, which is essential for supporting brain development and memory. 
• Despite past myths, eggs contain heart-healthy fats and may even help improve cholesterol profiles in some individuals.

Budget-Friendly Food

• Eggs keep you full longer, reducing the need for extra snacks and meals, which can save money over time. 
• Eggs have a long shelf life and can stay fresh for weeks in the refrigerator, making them a convenient and less wasteful grocery item. 
• Eggs are a versatile ingredient providing delicious, nutrient-rich recipe options for breakfast, lunch, dinner, and snack time. They are quick and easy to cook – whether scrambled, boiled, poached, or baked, and when added to salads, sandwiches, rice bowls, or toast, you get a budget-friendly protein and nutrient boost.  

As you plan special spring celebrations, remember that eggs provide a nutritious and delicious experience to make your meals and recipes fresh and vibrant. Here are a dozen ways to enjoy eggs in your spring meals, from Easter brunch to garden picnics: 

Deviled Eggs with a Twist: Everyone loves deviled eggs, so serve this fan favorite with a twist. Take these Party Perfect Deviled Eggs or these colorful Mediterranean Style Deviled Eggs to your next spring soirée. 

Broccoli Quinoa Frittata: Riced broccoli and quinoa add extra nutrients to a traditional cheese frittata. Served with a simple green salad mixed with fresh herbs, this frittata is an effortless yet impressive spring brunch or light lunch. 

Asparagus & Parmesan Muffin Tin Egg Bites: Two spring favorites – asparagus and eggs – pair perfectly in these egg bites. Prepare a batch on the weekend so they’ll be ready for a quick and healthy weekday breakfast or snack on the go. 

Egg and Ham Egg Salad: No waste here! This is an easy, satisfying recipe that uses up all the leftover ham and hard-boiled eggs from your Easter celebration.  

Bacon and Egg Tomato Quiche: Perfect for a light lunch or a weekend brunch. Enjoy with refrigerated orange juice or a frozen fruit smoothie. Check out our Smoothie Recipe Formulations infographic!  

Easter Bunny Egg Bowls: These adorable egg bowls will make your friends and family so hoppy! 

Easter Egg Braids: Colorful egg braids will add the perfect holiday touch to your Easter celebration. Made with frozen bread dough and your colored easter eggs. So easy! 

California Style Eggs Benedict: Whether you’re hosting a weekend brunch, or treating your family to a special breakfast, this delicious eggs Benedict recipe uses the convenience of refrigerated bagels, sliced Canadian bacon, and fresh eggs.   

Spring Herb Popovers: Crispy, warm popovers with fresh herbs will be a delicious addition to your next meal. Serve a batch with a green salad or seasonal soup.  

Egg Puzzle Cookie: Get your kids involved in making this fun and colorful egg puzzle cookie. It’s a perfect edible centerpiece.

For more recipe inspiration using the delicious budget-friendly health benefits of eggs, visit our egg recipe collection!

About the Author: Shari Steinbach, MS RDN

Shari is a nationally recognized food and nutrition consultant with over 25 years of experience as a health professional with two major supermarket chains in the Midwest. She specializes in crafting unique programs for her clients that provide meaningful nutrition and meal planning solutions for today’s consumers. Shari holds a Bachelor of Science Degree in Dietetics from Central Michigan University and a Master of Science Degree in Human Nutrition from Andrews University in Michigan.