Diet & Nutrition

A Registered Dietitian Offers 3 Healthy Spins on TikTok’s Viral Pesto Eggs

Want to give pesto eggs a try? Here, Everyday Health’s staff nutritionist shows how to get the most out of the trending TikTok recipe.

Fact-Checked
#pestoeggs鳄梨 - 多士 - 炒蛋和蓬蒿 - 帕斯托
尝试用Pesto鸡蛋饰出全粒吐司，以营养丰富，平衡的膳食。 Mariela Naplatanova/Stocksy

These days, TikTok recipe inspiration isn’t hard to come by. With成千上万的帖子标记#recipe那the video-driven social media platform has unsurprisingly become a go-to destination for food ideas.

Earlier this year, the user @liemessa made headlines on outlets such asDelishandThe Washington Postwhen她烤的羊毛膏面食食谱went viral on TikTok. (The hype also led some people to believe there was a feta shortage in Finland, where the recipe originated. It’s unclear whether that actually happened, though, asYahooreports.)

有关的：10健康和舒适的意大利面食谱

如何从Tiktok制作那些Pesto鸡蛋

Recently, another recipe began blowing up on the platform (with 134.2 million posts being hashtagged #pestoeggs迄今为止！），就像敌人的意大利面一样，鞭打令人惊讶地简单。

The dish contains pesto,eggs，盐和胡椒，它可以单独或在一片面包上用捣碎avocado。鸡蛋可以以任何方式烹饪，用pesto代替通常的烹饪脂肪。

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A Registered Dietitian’s Review of Pesto Eggs

一般来说，佩斯托蛋是开始新的一天的漂亮方式。而有争议的争议，鸡蛋是一个lean source of protein，并且富含许多维生素和矿物质。例如，一个蛋黄含有169毫克（Mg）的胆碱，据U.S. Department of Agriculture (USDA)，使其成为这种必需营养素的优秀来源。PESTO可以成为a的一部分healthy diet那too.

The main thing to look for when picking a pesto is the油的类型listed in the ingredients. Opt for a pesto rich in unsaturated fats (think橄榄油那sunflower oil, or avocado oil) or, even better, make your own by mixing pine nuts, a healthy oil, lemon juice, andbasilleaves. You may choose to add盐那garlic， 要么起司那such as Parmesan, to your pesto. Yet because the flavor of pesto is so strong, a little goes a long way, and it will help you keep overall calories and fat in check.

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3其他健康的方法可以在家里鞭打生物鸡蛋

Try these delicious variations to kick up the flavor and nutritional value with the addition of veggies and whole grains.

与夏天蔬菜的Pesto蛋煎蛋花

#pestoeggs Pesto-Frittata-with-Summer-Vegetables-1440x810
iStock

A frittata makes a great meal because it's quick and easy to prepare and can be served hot or cold and at any time of day. The eggs lend a lean source of蛋白质(白色)嗯l as valuable vitamins and minerals, such as selenium (in the yolk). Add a slice of whole-grain bread and a piece of fruit to really round out this meal.

服务6.

原料

  • 12个大蛋
  • ¼ cup fat-free milk or water
  • 1捏盐
  • 1 pinch freshly ground black pepper
  • 1茶匙橄榄油
  • 1 medium red pepper, thinly sliced
  • 1 medium summer squash, sliced
  • 3 cloves garlic, minced
  • 8 Campari tomatoes, halved
  • 2 tbsp pesto
  • 新鲜的罗勒叶，装饰（可选）

方向

  1. 将烤箱预热至400度F.
  2. Place the eggs in a medium bowl and whisk them lightly. Add the milk, salt, and pepper and whisk to combine. Set aside.
  3. Add the olive oil to a 12-inch cast-iron skillet (or any ovenproof nonstick skillet) over medium heat. Sauté the pepper and squash slices until just tender. Add the garlic and cook until fragrant, about 1 minute.
  4. 均匀地将番茄一半放在整个煎锅中。将蛋混合物倒在蔬菜上并在预热的烘箱中烘烤，直到鸡蛋设定，约20至25分钟。
  5. Drizzle the pesto over the frittata and garnish with fresh basil. Serve warm or cold.

营养信息每份营养信息：225卡路里，11g碳水化合物，2.8g纤维，14g脂肪，3.8gsaturated fat那16g protein

有关的：10种创意方式可以为每餐享用鸡蛋

鳄梨吐司与香蒜酱鸡蛋

#pestoeggs鳄梨 - 多士 - 炒蛋和蓬蒿 - 帕斯托
Mariela Naplatanova/Stocksy

有什么比两个健康食谱聚在一起的东西吗？全谷物吐司和鳄梨带来健康的单一饱和脂肪，B-vitamins和负载fiberto your pesto eggs, making this meal more complete. The balance of protein and healthy fat in this nutritious dish will also aid satiety, keeping you full longer. Have extra veggies lying around? Feel free to add a few slices of tomato or a handful of spinach to your toast for even more nutrition per bite!

服务1

原料

  • 1 slice 100 percent whole-grain bread
  • ⅓鳄梨
  • 柠檬汁（可选）
  • Salt and pepper to taste
  • 2茶匙PESTO
  • 1个大鸡蛋

方向

  1. Toast the bread. Place the avocado on top of the toast and mash it with a fork. Drizzle a few drops of lemon juice, if desired, over the avocado and season with salt and pepper. Set aside.
  2. 在中高温下放置一个小的非胶虫煎锅。加入pesto并搅拌均匀涂上煎锅。将鸡蛋煮到所需的捐赠，并将其放在鳄梨吐司之上。如果需要，季节与额外的盐和胡椒。

每份营养信息：343卡路里，24g碳水化合物，7.6g纤维，22g脂肪，4.3g饱和脂肪，14g蛋白质

有关的：10个健康食谱想法，特色鳄梨

Green With Envy Grain Bowl With a Basil Pesto Poached Egg

#pestoeggs quinoa-vocado-芦笋 - 偷猎 - 蛋和pesto
iStock

谷物碗易于准备，因为它们很美味和营养。这个谷物碗配方功能藜麦，但您可以随意使用您手头的任何全谷物。同样，它呼吁煮鸡蛋，但如果这不是你的风格，那么一个容易或过度努力的鸡蛋就像营养丰富。

服务2

原料

  • ¾ cup藜麦那dry
  • 1½杯无脂肪，无盐鸡或蔬菜肉汤
  • 12矛芦笋那trimmed of tough ends
  • 2个大鸡蛋
  • 1 cup baby spinach
  • ½ avocado, sliced
  • 2 tablespoons pesto
  • Salt and pepper to taste

方向

  1. 彻底冲洗并沥干藜麦。将一盆水煮沸，然后将热量较低到低煮沸器。
  2. 在中等平底锅中，将肉汤煮沸。添加藜麦并搅拌。将混合物送至沸腾，然后将热量降低以煮沸，并覆盖并烹饪，直到大部分液体被吸收，约17分钟。
  3. When just a little bit of liquid remains in the quinoa, add the asparagus on top, cover and continue to cook 3–4 minutes. Remove from the heat and set aside.
  4. 藜麦是烹饪,裂纹鸡蛋到two small cups or bowls. Very gently add the bowls, one at a time, to the simmering water. Turn off the heat, cover the pot and allow the eggs to sit steaming for four minutes. Then, remove the cover and carefully remove the egg bowls from the water using a slotted spoon.
  5. Assemble the grain bowls by evenly dividing the quinoa, asparagus, spinach, and avocado. Top each bowl with a egg, one tablespoon of pesto, and a sprinkling of salt and pepper.

每份营养信息：507 calories, 51g carbohydrates, 10.3g fiber, 25g fat, 4.6g saturated fat, 23g protein

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Important:The views and opinions expressed in this article are those of the author and not Everyday Health.
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