4 Foods to Eat with Eggs to Boost Nutrition Benefits

Eggs are one of the most nutrient-dense foods you can add to your breakfast plate. Not only are they an affordable source of protein, but they’re rich in many nutrients Americans tend to underconsume, including choline and vitamin D. But as nutritious as eggs are, they can’t meet all of your needs on their own. Pairing your eggs with the right foods can help maximize nutrient absorption, balance your blood sugar and support satiety.

“When I work with clients one-on-one, I encourage them to think of eggs as a breakfast anchor to build around, rather than a complete meal on their own,” says Malina Malkani, MS, RDN, CDN. “Because eggs are so versatile and work well in both savory and sweet settings, it’s easy to pair them with a variety of fiber-rich foods that provide complementary nutrients and balance out the plate.”

Here are 4 dietitian-approved foods to eat with your eggs in the morning and ideas for how you can incorporate them into a scrumptious breakfast.

Oatmeal

Whether you enjoy oatmeal on the side or stir it into a fun scrambled oat breakfast, eggs and oats are the ultimate breakfast duo. Research has not found a direct relationship between eating eggs and elevated blood cholesterol levels. However, the saturated fat in the foods eggs are commonly served with, like sausage, can increase blood cholesterol levels. The fiber in oats can help mitigate these effects. “Whole grains are a great source of fiber, which helps trap and remove cholesterol from the gut and benefits the cardiovascular system,” says Malkani.

The particular fiber found in oats makes them one of the best whole grains to enjoy with eggs. Unlike many other whole grains, oats are a rich source of beta-glucans, a soluble fiber that’s been found to reduce total cholesterol and LDL cholesterol levels when eaten regularly. Enjoying scrambled eggs alongside a bowl of oatmeal or topping a bowl of savory oats with a soft-boiled egg are both great ways to create a nutrient-rich and heart-healthy breakfast.

Avocado

“Avocado is one of my favorite foods to pair with eggs because it provides heart-healthy monounsaturated fats, fiber, vitamins and minerals,” shares Maggie Bell, MS, RN, RDN. Beyond essential fats, just one-half of an avocado (100 grams) provides 6 grams of fiber. It also serves as a good source of potassium, vitamin C, vitamin E and several B vitamins. “Together, eggs and avocado create a balanced meal that promotes satiety and sustained energy,” says Bell, who loves adding eggs to avocado toast.

The combination of fats and fiber from eggs and avocado helps your body better absorb fat-soluble vitamins like vitamins D and E. This combination can also help you stay satisfied for longer. Numerous studies have found that including avocado with a meal increases both satisfaction and satiety.

While avocado toast is a great way to pair the two, you can also swap mayo for avocado in a creamy egg salad or add both to a breakfast sandwich.

Apples and Almond Butter

“Apples with almond butter are another great addition to an egg-based breakfast,” says Bell. “The apple provides fiber and natural carbohydrates, while the almond butter contributes healthy fats.”

One medium apple has 25 grams of carbohydrates with 4 grams of fiber and is rich in antioxidants and bioactive compounds you can only get from plant foods. On its own, an apple won’t fill you up. The healthy fats and protein from almond butter and eggs help slow the digestion of the apple’s natural sugars for a more filling meal.

Spinach

If you’re already making eggs, adding a serving of leafy greens, like spinach, is an effortless way to give your meal a significant nutrient boost. A single serving adds fiber and vitamin C, folate, potassium and antioxidant compounds like lutein and zeaxanthin.

While those stats are impressive on their own, the real magic happens when you eat both eggs and spinach together. “The fat in egg yolks helps the body absorb fat-soluble vitamins and carotenoids from greens,” says Whitney Stuart, MS, RDN, CDCES, who likes to wilt spinach in the pan before adding her eggs. Egg yolks and spinach are both rich sources of lutein, a carotenoid that plays a significant role in eye and brain health. While your body already absorbs a fair amount of lutein from egg yolks, thanks to the fat content, combining eggs with spinach helps your body absorb more lutein from the leafy green than it could on its own.

Ways to Enjoy Eggs

• A veggie-packed scramble or omelet. If you have a hard time fitting veggies into your day, try adding them to scrambled eggs or an omelet. Folding veggies like peppers, onions, mushrooms, tomatoes and leafy greens into eggs adds a boost of nutrition.
• Make a batch of hard-boiled eggs for the week. If you need a quick, on-the-go protein source, add hard-boiled eggs to your weekly meal prep. Pair one or two with an apple, a cup of berries and yogurt for an easy, filling breakfast.
• Add an egg to a savory grain bowl. A soft-cooked egg on top of a savory bowl of oats or grains is a satisfying option. Bowls are easy to customize with your preferred vegetables, beans and sauces, which add nutrients and flavor.

Our Expert Take

Eggs are a nutrient-dense and affordable way to add protein and nutrients like choline and vitamin D to your breakfast. However, because eggs don’t provide fiber, carbohydrates or certain micronutrients, pairing them with foods like oats, avocado, apples and spinach can help fill in the nutritional gaps. Plus, these foods can support nutrient absorption by pairing sources of fat with fat-soluble vitamins. Try eggs on toast, savory grain bowls or as part of a veggie omelet for a satisfying and nutrient-dense breakfast.