Is egg curry good for weight loss?

A light egg curry made with measured oil and no cream is high in protein and low in carbs, which makes it filling and weight-loss-friendly. Use extra egg whites to lower the fat.

How do I make egg curry lower in calories?

Use a couple of whole eggs plus extra boiled egg whites, keep the oil to two teaspoons, skip cream, and bulk the gravy with vegetables.

Light Egg Curry

Name: Light Egg Curry
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Ingredients: 4 eggs (boiled and peeled); 2 medium onion (chopped); 2 medium tomato (pureed); 1 tbsp ginger-garlic; to taste cumin, turmeric, coriander, garam masala, red chilli, salt; 2 tsp oil

indian high-proteineggetarianlow-carbgluten-free

Egg curry is a quick, protein-rich dinner that fits weight loss well as long as you keep the gravy honest: measured oil, no cream, and plenty of onion and tomato for flavour. Eggs are filling for their calories, so even a simple curry holds you well.

To lower the fat without losing protein, use a couple of whole eggs plus extra boiled egg whites, and bulk the gravy with peas or spinach. Serve with a small portion of rice or a single roti and a salad.

2 Serves

10 min Prep

20 min Cook

30 min Total

easy Difficulty

Nutrition

240 Calories
14 g Protein
9 g Carbs
17 g Fat
2 g Fiber

Nutrition estimate per serving.

Ingredients

4 eggs (boiled and peeled)
2 medium onion (chopped)
2 medium tomato (pureed)
1 tbsp ginger-garlic
to taste cumin, turmeric, coriander, garam masala, red chilli, salt
2 tsp oil

Instructions

Boil and peel the eggs. Prick them lightly and, if you like, toss in a little turmeric and chilli.
Heat the oil, saute the onion and ginger-garlic until golden, then add the tomato puree and spices.
Cook until the masala thickens, add a little water for a gravy, and simmer 5 minutes.
Add the boiled eggs, simmer 5 more minutes so they soak up the masala, and serve.

Why this is weight-loss-friendly

Eggs are protein-rich and filling, and an onion-tomato gravy with measured oil keeps the curry light and low in carbs. Using extra egg whites lowers the fat while keeping the protein.

Substitutions

Use 2 whole eggs plus extra boiled egg whites to lower the fat while keeping protein.
Bulk the gravy with peas, capsicum, or spinach for more volume and fiber.

Variations

Halve the eggs before adding so more surface soaks up the masala.

Storage & meal prep

Keeps 2 days refrigerated. Store the eggs in the gravy so they stay flavourful.

Make the gravy ahead and add fresh boiled eggs when reheating.

Common mistakes

Heavy oil or cream: the gravy gets rich fast. Keep the oil to two teaspoons and skip the cream.
Too many whole egg yolks if you are watching fat: balance with extra egg whites.

FAQs

Is egg curry good for weight loss?: A light egg curry made with measured oil and no cream is high in protein and low in carbs, which makes it filling and weight-loss-friendly. Use extra egg whites to lower the fat.
How do I make egg curry lower in calories?: Use a couple of whole eggs plus extra boiled egg whites, keep the oil to two teaspoons, skip cream, and bulk the gravy with vegetables.

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