The easiest way to enjoy eggs is to boil them. All you need to do is wait for them to boil in water until the whites and yolks reach the desired consistency. They can be either hard-boiled with firm, fully cooked yolks, or "soft-boiled," where the yolks remain slightly runny. Boiled eggs have several health benefits, including weight loss. So you can have them in the morning or get a protein boost later in the day. Pairing boiled eggs with toast is not the only way to eat them. For National Nutrition Week, which is observed from September 1 to September 7, give some boiled egg recipes for weight loss a shot.

Eggs for weight loss

Consuming boiled eggs is one of the healthiest and best ways to lose weight. "Unlike frying or scrambling, boiling eggs doesn’t require additional fats like butter or oil, making them naturally low in calories and high in nutrients," says dietitian Varsha Gorey.

Boiled eggs are good for weight loss. Image courtesy: Shutterstock

When it comes to the nutrition in eggs, 100 grams of boiled eggs consist of 12.6 grams of protein and 155 calories, according to the US Department of Agriculture.

During a 2016 study published in Advances in Nutrition, researchers found a link between regular consumption of an egg-based breakfast and weight loss. A study published in the Missouri Medicine journal in 2014 found that consumption of high protein diets leads to significant improvements in body weight management.

"The protein in eggs helps in building and maintaining muscle mass, and its satiating effect prevents overeating or snacking on unhealthy foods," says Gorey. Including eggs in your breakfast can kickstart metabolism and keep you full until lunchtime, reducing the need for mid-morning snacks.

Boiled egg recipes for weight loss

You can experiment with these boiled egg recipes to help in losing weight.

1. Masala egg salad

Ingredients

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

Method

• Combine boiled eggs with 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 chilled for a light yet satisfying meal.

2. Egg chaat

Ingredients

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

Method

• To prepare this street-food-inspired dish for weight loss, mix boiled eggs with chaat masala, cumin powder, onion, tomato, green chili, and fresh coriander.
• Drizzle tamarind chutney and lemon juice for tanginess.

3. Egg and palak (spinach) curry

Ingredients

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

Method

• Blend spinach with tomatoes, ginger, and garlic cloves to make a puree.
• Heat oil, add the puree, and cook until the oil separates.
• Add garam masala, salt to taste, and gently stir in the eggs.
• Have it with brown rice or multigrain rotis or Indian flatbread.

4. Egg bhurji wrap

Ingredients

• 4 boiled eggs
• 1 onions
• 1 tomato
• 3 bell peppers
• 1 tablespoon of oil
• ½ teaspoon turmeric
• 1/2 teaspoon of cumin
• 1/2 teaspoon of coriander powder
• 1 whole wheat wrap
• 2 tablespoons of yogurt

Method

• Instead of using scrambled ones, chop boiled eggs and mix with sautéed onion, tomato, and bell peppers in oil.
• Season with turmeric, cumin, and coriander powder.
• Use this mixture as a filling for a whole wheat wrap, and add yogurt for added flavour.

5. Boiled egg and quinoa upma

Ingredients

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

Method

• Cook quinoa with water and set it aside.
• In a pan, roast mustard seeds and curry leaves in oil.
• Add carrots and beans and sauté until they become tender.
• Add the cooked quinoa, sliced boiled eggs, and drizzle it with lemon juice.

Enjoy boiled eggs with vegetables. Image Courtesy: Adobe Stock.

6. Egg and vegetable stir-fry

Ingredients

• 4 boiled eggs
• 3 bell peppers
• 1 zucchini
• 1/2 broccoli
• 1 carrots
• 1 tablespoon of olive oil
• 1 tablespoon of soy sauce
• 2 minced garlic cloves
• A pinch of black pepper

Method

• Stir-fry slices of boiled eggs with bell peppers, zucchini, broccoli, and carrots in olive oil.
• Season with soy sauce, garlic cloves, and a pinch of black pepper.

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

Ingredients

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

Method

• To make the one-pot meal, combine brown rice with water.
• Add a mix of spices like cumin, turmeric and garam masala.
• Stir in green peas, carrots, and beans.
• Add sliced boiled eggs towards the end and cook until the flavours meld together.

Boiled eggs are a major source of nutrition, and help in losing weight. You can start your day with a wholesome egg salad or end it with a comforting curry with boiled eggs. So, pick these boiled egg recipes for weight loss.

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