Have an Egg-celent Day!
Scroll to the bottom for a
delicious vegetable frittata recipe.
by Jill Aida Horn, MPH
Eggs are one of nature’s most complete foods. They’ve been part of the human diet for millennia, and for good reason: eggs provide a powerhouse of nutrients in a compact, versatile package. But not all eggs are created equal—choosing organic, pasture-raised eggs makes a huge difference both for your health and for the planet. In this article, we will explore the health benefits of eggs, why it is important to purchase pasture-raised, organic eggs, and conclude with an easy baked frittata recipe for you to try at home (which is very suitable for meal prep).
1. Eggs are a complete protein powerhouse.
Eggs contain all nine essential amino acids, making them one of the highest-quality protein sources available. Just one large egg provides about 6–7 grams of protein, supporting muscle repair, hormone production, and healthy skin and hair. This protein is highly bioavailable, meaning your body can use it more efficiently than many plant or processed sources [1]. Having 2–3 eggs with your breakfast is the ideal way to build a strong protein foundation in the early part of your day, which has been linked to improved blood sugar control throughout the day, lower cortisol levels, and increased levels of satiety for the next 24 hours [2].
2. Eggs support brain, eye, metabolic, and immune health.
Egg yolks are among the richest dietary sources of choline, a nutrient critical for neurotransmitter production, cell membrane integrity, and fetal brain development [3]. They also provide lutein and zeaxanthin, carotenoids that protect eye health and may reduce the risk of age-related vision decline [4]. In addition, eggs play a role in regulating appetite and stabilizing blood sugar—research shows that eating eggs at breakfast promotes metabolic balance and reduces excess energy intake later in the day [5,6].
A single egg offers a wide spectrum of micronutrients, including vitamins A, D, B12, riboflavin, and selenium, all critical for energy metabolism, immune defense, bone strength, and antioxidant protection. This combination of nutrients works in synergy to protect cells, regulate hormones, boost immunity, and optimize long-term health [3,4].
3. Why organic and pasture-raised matters.
When it comes to consuming eggs, there is just one catch: the nutritional value of eggs depends greatly on how the hens are raised. Research shows that pasture-raised eggs contain significantly more omega-3 fatty acids, vitamin E, and beta-carotene than conventional caged eggs [5,6].
Choosing organic, pasture-raised eggs not only provides better nutrition but also avoids exposure to pesticides, antibiotics, and hormones. These farming practices are also more humane and environmentally sustainable, meaning you’re supporting both your body and the planet when you choose higher-quality eggs [5,9].
If you are going to take away just one thing, make it this: eggs are one of the most nutrient-dense foods you can eat—but the quality of the egg matters. When you choose organic, pasture-raised eggs, you’re fueling your body with optimal nutrition while supporting a more sustainable food system. Try eggs as part of a balanced breakfast for a few days this week (my favorite is scrambled eggs on toast with a side of fruit or avocado, or the frittata recipe below). And please let me know if you can feel the difference in your body!
Recipe of the Week:
Veggie Breakfast Frittata (gluten-free, high-protein)
— hearty, colorful, and nourishing.
Ingredients (serves about 6):
For the frittata:
1 medium potato, peeled and diced into small cubes
1 cup broccoli florets, chopped into bite-size pieces
1 cup cherry tomatoes, halved
4 spring onions, sliced (white and green parts)
8 large eggs
½ cup milk (or unsweetened plant-based milk)
½ cup shredded cheese of choice (optional, for extra richness)
2 tablespoons olive oil
Salt and freshly ground black pepper, to taste
1 teapson fresh or dired thyme
1 teaspoon dried oregano
Instructions:
Preheat oven to 375°F. Lightly grease a medium ovenproof skillet or baking dish.
In a skillet over medium heat, warm the olive oil. Add the diced potato and cook for 8–10 minutes, stirring occasionally, until golden and tender.
Add the broccoli, spring onions, and thyme to the pan and sauté for another 3–4 minutes until just softened. Stir in the cherry tomatoes and season with salt, pepper, and oregano. Remove from heat.
In a large mixing bowl, whisk together the eggs and milk until smooth. Fold in the cooked vegetables and cheese (if using).
Pour the mixture evenly into the prepared skillet or baking dish. Bake for 25–40 minutes, or until the frittata is set in the center and lightly golden on top.
Let cool for a few minutes before slicing into wedges. Serve warm, or enjoy cold as a grab-and-go breakfast option.
This article was constructed based on peer-reviewed, scientific literature. References used:
Hoffman JR, Falvo MJ. (2004). Protein – Which is Best? Journal of Sports Science and Medicine, 3(3):118–130.
Ratliff J, Leite JO, de Ogburn R, Puglisi MJ, VanHeest J, Fernandez ML. (2010). Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research, 30(2):96–103.
Zeisel SH, da Costa KA. (2009). Choline: an essential nutrient for public health. Nutrition Reviews, 67(11):615–623.
Johnson EJ. (2004). A possible role for lutein and zeaxanthin in cognitive function in the elderly. American Journal of Clinical Nutrition, 80(5):1018–1020.
Lopez-Bote CJ, et al. (1998). Effect of free-range feeding on the nutritional value of hen eggs. Animal Feed Science and Technology, 72(1–2):33–40.
Karsten HD, et al. (2010). Vitamins A, E and fatty acid composition of the eggs of caged hens and pastured hens. Renewable Agriculture and Food Systems, 25(1):45–54.
Vander Wal JS, et al. (2005). Short-term effect of eggs on satiety in overweight and obese subjects. Journal of the American College of Nutrition, 24(6):510–515.
Ratliff J, et al. (2010). Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research, 30(2):96–103.
Anderson KE. (2011). Comparison of fatty acid, cholesterol, and vitamin A and E composition in eggs from hens housed in cage and range production facilities. Poultry Science, 90(7):1600–1608.
