Protein is having its moment, and TikTok’s latest viral trend, “6 Eggs 6 Ways,” is putting it front and center. The challenge, started by creator @alexkhosieyo, features six halved hard-boiled eggs topped with different sauces or spreads for a low-carb, high-protein snack. The internet has gone wild for combos like:
- The MEGG: Egg + mayo for a classic egg salad vibe.
- The PEGG: A pickle chip adds crunch and tang.
- The BEGG: Cream cheese + everything seasoning for a bagel-inspired bite.
- The PB&JEGG: Peanut butter and jelly—yes, on an egg—and fans swear it works.
- The TEGG: Tzatziki for a refreshing Mediterranean twist.
- The BREGG: Ground beef, ketchup, and mustard for a burger-inspired snack.
Other favorites include soy sauce (SEGG), spicy mayo (SPEGG), and even yogurt-topped eggs (YEGG).
So, is this trend dietitian-approved? Surprisingly, yes—with caveats. “Eggs are an excellent source of high-quality protein, iron, B vitamins, and choline,” says registered dietitian Lisa Moskovitz, RD. “This trend encourages creativity and can make protein-rich snacks more appealing.”
Moskovitz warns to watch the toppings—pairing with nutrient-rich spreads beats loading on salt-heavy or sugary options. And while eggs are a great protein source, she recommends mixing in other animal and plant-based proteins for variety.
One practical note: eggs aren’t cheap. Many people adapt the trend using just three eggs (halved) with six toppings to keep costs down.
If the idea of PB&J on an egg makes you cringe, you can still boost your protein with alternatives like overnight oats, avocado toast, smoothies, or Greek yogurt bowls. For adventurous snackers, though, “6 Eggs 6 Ways” might be the most egg-citing food trend yet..