Pesto Eggs TikTok: A Dietitian Offers 3 Spins on the Viral Recipe Everyday Health MenuNewslettersSearch Diet & Nutrition News A Registered Dietitian Offers 3 Healthy Spins on TikTok s Viral Pesto EggsWant to give pesto eggs a try? Here, Everyday Health’s staff nutritionist shows how to get the most out of the trending TikTok recipe. By Kelly Kennedy, RDNFor My Health StoryMay 26, 2021Everyday Health BlogsFact-CheckedTry topping whole-grain toast with pesto eggs for a nutritious, balanced meal.Mariela Naplatanova/StocksyThese days, TikTok recipe inspiration isn’t hard to come by. With thousands of posts tagged #recipe, 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 as Delish and The Washington Post when her baked feta pasta recipe 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, as Yahoo reports.) RELATED: 10 Healthy and Comforting Pasta Recipes How to Make Those Pesto Eggs From TikTok Recently, another recipe began blowing up on the platform (with 134.2 million posts being hashtagged #pestoeggs to date!), and, like the feta pasta, it’s surprisingly simple to whip up. The dish contains pesto, eggs, salt, and pepper, and it may be served alone or on top of a slice of bread with mashed avocado. The eggs can be cooked any way you like, with the pesto in place of the usual cooking fat. RELATED: The Skinny on Fat: What Are the Best and Worst Sources? A Registered Dietitian s Review of Pesto Eggs In general, pesto eggs are a pretty healthy way to start your day. While controversial, eggs are a lean source of protein, and are rich in many vitamins and minerals. For instance, one egg yolk contains 169 milligrams (mg) of choline, according to the U.S. Department of Agriculture (USDA), making it an excellent source of this essential nutrient. Pesto can be part of a healthy diet, too. The main thing to look for when picking a pesto is the type of oil listed in the ingredients. Opt for a pesto rich in unsaturated fats (think olive oil, sunflower oil, or avocado oil) or, even better, make your own by mixing pine nuts, a healthy oil, lemon juice, and basil leaves. You may choose to add salt, garlic, or cheese, 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. RELATED: A Scientifically Proven Way to Lose 1 Pound of Weight 3 Other Healthy Ways to Whip Up Pesto Eggs at Home Try these delicious variations to kick up the flavor and nutritional value with the addition of veggies and whole grains. Pesto Egg Frittata With Summer Vegetables iStockA 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 protein (in the white) as well 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. Serves 6 Ingredients12 large eggs¼ cup fat-free milk or water1 pinch salt1 pinch freshly ground black pepper1 teaspoon olive oil1 medium red pepper, thinly sliced1 medium summer squash, sliced3 cloves garlic, minced8 Campari tomatoes, halved2 tbsp pestoFresh basil leaves, for garnish (optional) DirectionsPreheat the oven to 400 degrees F.Place the eggs in a medium bowl and whisk them lightly. Add the milk, salt, and pepper and whisk to combine. Set aside.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.Evenly place the tomato halves throughout the skillet. Pour the egg mixture over the vegetables and bake in the preheated oven until the eggs are set, about 20 to 25 minutes.Drizzle the pesto over the frittata and garnish with fresh basil. Serve warm or cold. Nutrition info per serving: 225 calories, 11g carbohydrates, 2.8g fiber, 14g fat, 3.8g saturated fat, 16g protein RELATED: 10 Creative Ways to Enjoy Eggs for Every Meal Avocado Toast With a Pesto Egg Mariela Naplatanova/StocksyIs there anything more beautiful than when two healthy recipes get together? Whole-grain toast and avocado bring healthy monounsaturated fat, B-vitamins, and loads of fiber to 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! Serves 1 Ingredients1 slice 100 percent whole-grain bread⅓ avocadoLemon juice (optional)Salt and pepper to taste2 teaspoons pesto1 large egg DirectionsToast 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.Place a small nonstick skillet over medium-high heat. Add the pesto and stir to evenly coat the skillet. Cook the egg to your desired doneness and place it on top of the avocado toast. Season with additional salt and pepper if desired. Nutrition info per serving: 343 calories, 24g carbohydrates, 7.6g fiber, 22g fat, 4.3g saturated fat, 14g protein RELATED: 10 Healthy Recipe Ideas Featuring Avocado Green With Envy Grain Bowl With a Basil Pesto Poached Egg iStockGrain bowls are as easy to prepare as they are delicious and nutritious. This grain bowl recipe features quinoa, but you can feel free to use any whole grain you have on hand. Likewise, it calls for poaching the egg, but if that isn’t your style, an egg over-easy or over-hard is just as nutritious. Serves 2 Ingredients¾ cup quinoa, dry1½ cups fat-free, no-salt-added chicken or vegetable broth12 spears asparagus, trimmed of tough ends2 large eggs1 cup baby spinach½ avocado, sliced2 tablespoons pestoSalt and pepper to taste DirectionsThoroughly rinse and drain the quinoa. Bring a small pot of water to a boil and then lower heat to a low simmer.In a medium saucepan, bring the broth to a boil. Add the quinoa and stir. Return the mixture to a boil, then lower the heat to simmer, and cover and cook until most of the liquid has been absorbed, about 17 minutes.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.While the quinoa is cooking, crack the eggs into 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.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. Nutrition info per serving: 507 calories, 51g carbohydrates, 10.3g fiber, 25g fat, 4.6g saturated fat, 23g protein RELATED: 10 New Ways to Enjoy Quinoa Important: The views and opinions expressed in this article are those of the author and not Everyday Health.See More NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. 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