Eggs can be part of a sensible meatless diet. They are a good source of protein, as well as vitamin B12, iron and good amounts of the mineral selenium. On the flip side, eggs have dietary cholesterol. The American Heart Association recommends that healthy people consume less than 300 mg of cholesterol a day from all sources. Large eggs have 185 mg each. If you’re healthy and know that your cholesterol is at a desirable level, you can eat an egg a day. But be sure to have your cholesterol level tested.
There are a couple of good tricks for making egg dishes that don’t tip the cholesterol scales. One is to use eggs as a binder for other healthful ingredients, rather than as the centerpiece of a dish. The other trick is to use a combination of whole eggs and egg whites. A small amount of egg yolk (where all of the cholesterol resides) is all it takes to give egg flavor to an egg mixture such as that in scrambled eggs, frittata, and even omelets. Create your own meatless frittata using our easy recipe infographic below. It's a great way to use up leftovers!