Eggs are a versatile food that can be eaten at any meal of the day, including supper. There are a few key factors to consider when deciding if eggs are a good supper option for you.
Are eggs considered a dinner food?
Traditionally, eggs have been thought of more as a breakfast food. However, eating eggs for supper is becoming increasingly common for several reasons:
- Eggs are a good source of protein. With 6 grams of protein per egg, they make a satisfying main course.
- Eggs can be prepared in many quick, easy ways like scrambling, frying, poaching or boiling. This makes them a convenient supper choice when time is limited.
- Eggs are versatile and pair well with many other ingredients. They can be added to soups, salads, pastas, and more for a nutrient-rich meal.
- A recent trend of having breakfast for dinner has helped drive up the popularity of eggs as an evening meal.
So while once considered a breakfast-only food by some, nutrition experts and chefs now widely agree that eggs can be a healthy, tasty and simple option for supper too.
Are there any drawbacks to eating eggs at night?
There are a couple things to keep in mind if you’re considering making eggs a regular part of your evening diet:
- Some people find eggs hard to digest later in the day. Symptoms like bloating, gas or indigestion after eating eggs in the evening may mean they are not the best supper choice for you.
- Eating a large, high-fat meal close to bedtime could disrupt sleep quality for some. Since eggs are relatively high in fat, having them late at night may negatively impact sleep.
However, adjusting portion sizes and preparation methods can help minimize these potential downsides for many people.
Nutritional benefits of eggs for dinner
Here is a look at some of the key nutrients you’ll gain from eating eggs at suppertime:
| Nutrient | Amount in 1 large egg | Benefits |
|---|---|---|
| Protein | 6g | Essential for building and repairing muscle. Keeps you feeling fuller for longer. |
| Vitamin A | 260 IU | Supports immune function and eye health. |
| Riboflavin | 0.3 mg | Helps convert food into energy. |
| Vitamin B12 | 0.6 mcg | Promotes healthy nerves and red blood cell formation. |
| Iron | 0.6 mg | Transports oxygen and supports immune function. |
As you can see, eggs provide a variety of important nutrients. There are plenty of health benefits to including them as part of your evening meal.
Quick and easy egg recipes for supper
Here are some quick, easy egg recipes to add to your dinner rotation:
Baked eggs
Crack 2-4 eggs into a buttered ramekin or oven-safe dish. Add any desired vegetables, herbs, cheese or cooked meat. Bake at 350°F for 15-20 minutes until eggs are set.
Sheet pan eggs
Crack eggs right onto a sheet pan lined with parchment. Add pre-cooked vegetables like broccoli, potatoes, Brussels sprouts or asparagus. Bake at 400°F for 10-12 minutes.
Egg drop soup
Whisk 2 eggs with 2 tsp broth in a bowl. Heat broth, vegetables and seasonings to a simmer. Pour egg mixture into the broth while continuously stirring to form egg drop strands.
Breakfast tacos
Scramble eggs with sautéed veggies and cheese. Warm corn or flour tortillas and stuff with the filling. Top with salsa, avocado and hot sauce.
Egg salad
Hard boil eggs, cool and chop. Mix with mayo, mustard, celery, onion and seasonings. Enjoy on bread, lettuce or crackers for a no-cook meal.
With minimal time required, eggs can be the perfect solution for easy, nutritious suppers.
Ideal egg supper for weight loss
Eggs can fit perfectly into a weight loss diet. To make your egg dinner support weight loss goals:
- Use low-fat cooking methods like poaching, boiling or spraying pans with oil. Avoid adding high-fat ingredients like cheese, cream and butter.
- Fill up on non-starchy veggies like leafy greens, broccoli, bell peppers or mushrooms to boost volume and nutrients.
- Enjoy eggs along with high-fiber side dishes like whole grains, beans or lentils to increase satiety.
- Flavor with herbs, spices, vinegars, mustard and hot sauce instead of high-calorie sauces.
- Stick to 1-2 eggs as the protein source and round out the meal with plant foods.
Choosing eggs for dinner can absolutely be a smart move for weight management as long as portions are controlled.
Conclusion
Eggs can be a quick, versatile, nutritious addition to your evening meal rotation. While once considered primarily a breakfast food, eating eggs for supper offers similar benefits of high-quality protein, vitamins and minerals. There are endless easy recipes that incorporate eggs for dinner, from scrambles and bakes to fried rice and soups. Just be mindful of portion sizes and preparation methods if weight loss is a goal. Overall eggs can offer an affordable, well-rounded supper full of benefits.