As a registered dietitian, I am often asked if eggs fit in a plant-based diet. My answer: eggs not only fit but serve an integral role in a plant-forward eating plan. Contrary to popular belief, eating “plant-based” does not mean “only plants.” In fact, there is no “official” definition of the term “plant-based diet.” The way that I define “plant-based” is a style of eating that includes mainly plant foods like fruits, vegetables and whole grains. And I fully endorse consuming more plant-foods because Americans don’t eat the daily recommended amounts of them!
You do not need to completely cut out meat and animal products to be plant-based. In fact, completely cutting out all meat and animal products could mean not getting enough nutrients like vitamin B12, calcium, vitamin D, omega-3s, iron and protein. Not getting enough of these nutrients could put you at risk of dangerous nutrient deficiencies as these are nutrients that the body needs to support vital functions such as blood flow, bone health and brain integrity.
Now that we know plant-based eating doesn’t necessarily mean removing all animal products from your diet, here’s a delicious and easy plant-based dish that includes one of my favorite ingredients – eggs! I really love this recipe because it shows how versatile eggs can be. In my Primavera Egg Stuffed Bell Peppers, bell peppers are stuffed with a mixture of vegetables, cheese, and eggs and then baked for a super easy, delicious, and colorful plant-based meal loaded with essential nutrients. Watch the video below to learn how to make my Primavera Egg Stuffed Bell Peppers.
Eggs are a wonderful complement to a plant-based lifestyle as they can help you consume more vegetables. Plus, eggs can help you absorb more of the fat-soluble vitamins and antioxidants found in plant foods such as vitamin E and carotenoids. Finally, pairing plant foods with high-quality protein foods – like eggs – can help meet daily protein needs to support healthy muscles and strong bones and help achieve optimal vitamin and mineral intake to keep your body running the way it should.