Low Carb Meals for Your Budget: Eggs | Atkins

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Low Carb Meals for Your Budget: Eggs


Written by Colette Heimowitz, M.Sc. on July 21, 2023.

Scientifically reviewed by

Jonathan Clinthorne, PhD Human Nutrition


July 21, 2023

Make the most of this affordable, nutrient-rich source of protein for every meal.

Eggs are budget-friendly for a few good reasons. They are generally less expensive than other protein sources, offering high nutritional value for a relatively low cost. They also have a pretty good shelf life when stored in the refrigerator, which means you can purchase larger quantities, usually at discounted prices, and use them over an extended time. Eggs also provide a host of health benefits.

The Health Benefits of Eggs

Eggs are:

  • Low in carbs. One egg contains less than 1 gram of carbs.
  • High in protein. One egg contains a little over 6 grams of protein.
  • Nutrient-rich. Eggs feature vitamins B12, D and A, minerals folate, iron, selenium and zinc and antioxidants lutein and zeaxanthin.
  • A good source of healthy fats. This includes omega-3 fatty acids, which support heart health, cognitive function and reduce inflammation.
  • A great way to satisfy your appetite and keep you full for longer, thanks to their protein and healthy fats. According to a study in the Journal of the American College of Nutrition, people who ate eggs for breakfast felt more satisfied and were likelier to eat fewer calories at lunchtime. Compared to bagel eaters, egg eaters lost 65% more weight and had a 51% greater reduction in BMI.
  • A potential weight loss tool. In a study in the International Journal of Obesity, people on a reduced-calorie diet and ate eggs for breakfast felt more energetic and lost weight than those on a reduced-calorie diet who ate bagels for breakfast.

Egg Recipes for Breakfast, Lunch, Dinner and Snacks

Eggs are versatile and can be prepared in many ways, whether you prefer hard-boiled, poached, scrambled, or added to stir-fries, salads or bowls.

Eggs Scrambled with Sauteed Mushrooms and Zucchini

You can use any veggies you have on hand for a breakfast scramble. This scramble uses zucchini, which is currently in season.

Mexican-Stuffed Breakfast Portobello Mushrooms

This hearty breakfast uses smoked Italian turkey sausage, but you can swap it out for vegetarian sausage for a plant-based version.

Yellow Squash and Gruyere Frittata

This fresh frittata is perfectly appropriate for breakfast, lunch or dinner. Pair it with a green salad if you’re serving it for lunch or dinner.

Mediterranean Vegetable and Egg Salad

Savor all the flavors of the Mediterranean, including artichokes and capers, tossed in a red wine vinaigrette and topped with hard-boiled eggs. Make extra hard-boiled eggs for protein-packed snacks.

Classic Egg Salad

Make this egg salad in advance and pile it on a lettuce leaf or a piece of low carb or keto bread or grab a low carb or keto cracker and dip away for a quick snack or easy lunch.

Low Carb Fried Cauliflower Rice

Red bell pepper and zucchini add color and flavor to this dish, but you can use any vegetable you have. Feel free to add other protein sources, such as diced chicken or shrimp.

Beef Enchilada Topped with an Egg over Spaghetti Squash

Taco Tuesday gets a new twist with this enchilada dinner on a bed of spaghetti squash and topped with a fried egg.



Colette Heimowitz, M.Sc.

Vice President of Nutrition & Education

Colette Heimowitz, M.Sc. is a former Director of Nutrition at The Atkins Center for Complementary Medicine in New York City. With 20+ years of experience as a nutrition expert, the NY Times best-selling author is the current Vice President of Nutrition & Education at Simply Good Foods Company.

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