Holiday Eggs at Your Table

By Victoria Shanta Retelny, RDN

The Egg Nutrition Center partnered with Victoria Shanta Retelny, RDN to write this blog post. 

It’s the holiday season – time for celebrating with good food, family and friends. With plenty of seasonal celebrations and gatherings filled with indulgent dishes, there’s an opportunity to include more nutrient-dense, filling foods that are naturally lower in calories, too.  This is where eggs come into play – one large egg is just 70 calories and provides a bevy of important nutrients, such as high-quality protein, vitamins A, D, B12 and folate; iron, zinc, selenium and antioxidant carotenoids like lutein and zeaxanthin. Beyond the obvious holiday classic, egg nog, there are many other ways eggs can be added to your festive favorites for a delicious nutrient boost.

Protein Power Through the Holidays  

A large egg has 6 grams of high-quality protein and all 9 essential amino acids, which can help you feel full and satisfied, and possibly lead to better appetite control, making eggs a smart choice at breakfast or snack time. And since typical holiday foods feature carbohydrate-heavy foods, focusing on balancing your menu with high-quality protein sources is a good bet. With almost half of an egg’s protein in the yolk, it’s good to eat the whole egg. Try serving deviled eggs as appetizers, or adding eggs to salads, stuffing, potato casseroles, soups, and of course baked goods like pies and cakes.

Plant-forward festivities

As plant foods take center stage on many holiday tables, eggs go well with plant-based main and side dishes as they are a tasty carrier for less consumed vegetables and they can help absorb the nutrients found in plant foods, such as vitamin E and carotenoids. Plus, baking eggs into a holiday vegetable frittata or string bean casserole contributes choline, an essential nutrient for brain health and cognition, which is not found in high quantities in many foods.

Eggs are holiday time savers

Eggs are easy to plan ahead, too.  During the busy holiday season, egg dishes are a great way to go as they can be cooked ahead of time, stored in the refrigerator or freezer, and served later. Whether you are a party goer or thrower, you can easily and quickly jazz up your holiday table with eggs. Enjoy a happy and healthy holiday season!

Here are some tasty ways to add eggs to your holiday table:

Jammy Deviled-ish Eggs

Stuffed Quinoa Peppers with Eggs

Bacon, Spinach and Sweet Onion Quiche

Sun-Dried Tomato and Kale Frittata