Put an egg on it

Featured article in the Spring 2016 Issue of Nutrition Close-Up; written by Rachel Bassler RDN, CSSD, LDN

As a foodie, registered dietitian nutritionist and egg-lover, I am thrilled with the recent trend to “put an egg on it,” or, top just about anything (especially healthy fare like vegetables and whole grains) with a nutrient-dense protein food, like eggs. 

Adding eggs to various dishes not only has tasty culinary implications by adding variety to everyday fare, but it also provides nutritional benefits as well. Eggs can:

  • Help Increase Carotenoid Absorption: Researchers found that carotenoid absorption was much higher when eggs were co-consumed with mixed vegetable salad versus when salads were served without eggs. The carotenoid content of eggs also contributed to higher levels of carotenoids in the blood following consumption of egg-containing salads.1
  • Contribute a Number of Important Nutrients: One egg has varying amounts of 13 essential vitamins and minerals, high-quality protein, and the antioxidants lutein and zeaxanthin, all for 70 calories. Eggs are also one of the few natural foods that are a good source of vitamin D, a nutrient of concern.
  • Provide 6 grams High-Quality Protein per Egg: Eggs provide one of the highest quality proteins of any food available. High-quality protein, like the protein in eggs, helps build muscles and allows people to feel full longer and stay energized, which can help them maintain a healthy weight.


Eggs can go on anything and everything – just think outside the egg carton (or box, if you prefer). You can put an egg on:

  • Fresh salads
  • Veggie pizzas or flatbreads
  • Whole grain sandwiches or grilled cheese
  • Grilled veggies
  • Breakfast or avocado toast


Plus, the American Egg Board (AEB)/Egg Nutrition Center offers recipes and tutorials for perfectly cooked eggs every time. In fact, we just launched a new Easy-Peel Hard-Boiled Eggs recipe that cook 30 percent faster than classic hard-boiling methods and have significantly easier-to-peel shells.


Find the new Easy-Peel Hard-Boiled Eggs recipe and more on our website, and explore new ways to Put an Egg on It!

1 Kim JE, Gordon SL, Ferruzzi MG, Campbell WW. Effects of egg consumption on carotenoid absorptionfrom co-consumed, raw vegetables. Am J Clin Nutr. 2015;102:75-83.

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