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Eggs Are an Easy, Delicious Source of Nutrition

Every day at Metro Diner, we serve eggs — one of the most versatile, protein-packed foods that happens to taste delicious. As you can imagine, we cook many dozens a day for appreciative people across all our diners nationwide.

How many dozens, you might ask? Our latest estimate is nearly 1.2 MILLION dozen eggs served annually. Read on and you’ll see why.

Packed With Benefits

According to the USDA, just one egg offers 6.3 grams of protein and 6% of your recommended daily allowance of Vitamin A — but only 75 calories.

Multiply that by 2 or 3 and you can imagine how quickly the benefits add up for anyone trying to consume lots of protein for workouts, activities and play.

Egg protein has also been shown to aid satiety, increase muscle mass and increase skeletal muscle health. It protects against infection, lowers blood pressure and even has anti-cancer effects.

One study even suggests that chicken eggs can help humans who are allergic to cats.

Metro Diner's Western Benedict

Ways to Serve Egg Breakfast

Eggs boast an amazing concentration of nutrients and health benefits, but even better is how easily you can make use of them in everyday cooking.

Let’s run through just a few of the many ways to prepare “the incredible, edible egg.”

Scrambled Eggs

So easy, even a kid can make them — though many adults have found it’s never too late to learn. Just beat the yolks and whites together and cook them in a skillet or pan. It’s up to you whether they’re soft and creamy or hard-scrambled. Add butter, pepper or salt to taste.

Hard-Boiled Eggs

The ultimate in portable protein — and the basis of many delicious dishes such as egg salad, tuna salad and chicken salad. This may a surprise to some, but boiling eggs perfectly is trickier than it seems. The final consistency of the yolk and white are affected by time and temperature.

Sunny Side Up Eggs

With the yolk unbroken and slightly runny, this dish resembles a cheerful sun but adds serious nutritional value to your breakfast.

Fried Eggs

To some, the fried egg is the foundation of the egg breakfast. It’s also good on a sandwich! Cooked in butter or bacon grease in a skillet, there are many acceptable outcomes — depending on your preference. Eggs over easy are fried in a pan to set the white — then flipped to cook the yolk somewhat. The yolk remains a bit runny. Eggs over hard have the yolk cooked all the way through.


The omelet is the taste-filled titan of the brunch world, with flavor and versatility that many people are happy to enjoy any time of day. It takes some skill to cook these beaten eggs in a skillet until they’re just the right consistency for folding in the other ingredients — like cheeses, meats, vegetables or mushrooms — but the results can be impressive.


This is somewhat like the omelet but cooked with fillings mixed in with the eggs instead of folded in separately. Another difference is that cooking starts in the skillet but finishes in the oven.


Baked in a pie crust with other ingredients, a quiche is a richly delicious way to prepare eggs. Quiche Lorraine is the most popular variation and includes ham or bacon, chives, cheese and heavy cream.

Poached Eggs

This delicate method is cooked outside the shell, resulting in a mostly solid egg white around a soft yolk. This becomes the basis for many classic American egg dishes, such as Eggs Benedict.

Come To Metro Diner for the Ideal Egg Breakfast

A good way to celebrate National Egg Day is to visit Metro Diner and have us do all the work. You won’t have to lift a finger to enjoy the best breakfast in town.

May we suggest our classic two-egg breakfast? Pick two eggs (any style) and your choice of bacon, sausage links, sausage patties, turkey sausage or Canadian bacon. Hashbrowns and toast complete the meal.

Feeling a bit hungrier? The next step up, logically, is the three-egg breakfast.

But that’s not all we have to offer egg lovers:

Find a Metro Diner location near you and come in for a filling breakfast that won’t fill you with guilt. Be sure to bring your friends or family, because we have great meals for every taste. Choose from a wide menu of classic diner favorites — all prepared to perfection.

Holidays for Egg Lovers

Did you know that there are official holidays for celebrating eggs? Every June 3 is National Egg Day — dedicated to the taste and nutritional value of this culinary staple.

Also, October 11, 2024, is the International Egg Commission’s World Egg Day — also celebrating the high-quality protein and affordable deliciousness of eggs.

Of course, in popular culture, Easter has become associated with the egg. Millions and millions of hard-boiled eggs (with characteristic traces of bright, colorful dyes) will make their way into lunchboxes and home-cooked dishes for days and days after this holiday.

And while it’s nice to give eggs the spotlight, we (and our customers) enjoy the amazing egg all year ‘round. And we hope you’ll visit soon to celebrate with us — and sample any of the egg dishes that we’re so proud of.


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