5 Delicious and High Protein Egg Recipes

When it comes to breakfast, we often crave quick and simple recipes. Whether it’s an omelette or boiled eggs, eggs are the perfect choice for being high in protein. However, eating the same old omelette over and over again makes a difference. But fear not! To add a tasty twist to your morning routine and make breakfast more exciting, we’ve come up with some delicious egg recipes that you can make at home effortlessly.

Benefits of eating eggs

1. Excellent source of proteinEggs are a complete protein, meaning they contain all nine essential amino acids that your body cannot produce on its own. Protein is needed for building and repairing muscle tissue, as well as for the production of hormones and enzymes.

2. Rich in vitamins and mineralsEggs are a good source of many important vitamins and minerals such as vitamin A, vitamin D, vitamin B12, choline, iron, selenium and phosphorus. These nutrients are important for a variety of bodily functions, including vision, immune health, bone health, and brain development.

3. Improves heart health: Eggs have a positive effect on heart health. Studies have found that eating eggs can increase HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels. Eggs also help reduce inflammation and improve vessel function.

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4. May help with weight managementEggs are a filling and satisfying food that makes you feel full and helps reduce your overall calorie intake. Eggs are a good source of protein, which helps boost metabolism and promote muscle growth.

5. Boosts brain healthEggs are a good source of choline, an important nutrient for brain development and function. Choline is also important for memory and learning.

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6. Muscle health: The high-quality protein in eggs is especially beneficial for maintaining and building muscle mass, making eggs a good choice for those engaged in physical activity.

7. Good for pregnant womenEggs are an excellent source of high-quality protein, which is crucial for the proper development of a baby’s tissues, muscles and organs. Furthermore, it helps in providing fullness and sustained energy, which is beneficial for controlling appetite during pregnancy.

Overall, eggs are a nutritious and healthy food that can be enjoyed as part of a balanced diet.

Here are 5 delicious egg recipes

1. Egg Shakshuka

Egg Shakshuka is a North African dish made with fried eggs in a spicy tomato sauce. It is usually served with bread or rice and is a delicious and hearty breakfast, lunch or dinner option.

What’s needed,

3 teaspoons of oil
1 medium onion, sliced
1 red bell pepper, sliced
4 cloves garlic, finely chopped
2 teaspoons chili powder
1 teaspoon cumin seeds
¼ teaspoon chili powder
1 cup tomato puree, crushed by hand
6 large eggs
¼ cup chopped fresh coriander leaves
Salt and pepper to taste

Instructions:

• Heat oil in a large skillet over medium heat.
• Add onion, bell pepper and garlic and cook until softened, about 5 minutes.
• Add chilli, cumin and chilli and cook for another 1 minute.
• Add chopped tomatoes and let it boil. Reduce heat to low and simmer for 15 minutes or until sauce thickens.
• Use a spoon to create 6 wells in the sauce. Crack an egg into each well.
• Cover the skillet and cook over low heat for 5-8 minutes, or until the eggs are cooked to your liking.
• Season with salt and pepper and sprinkle with cilantro.
• Serve immediately with bread or rice.

Also Read: Egg recipes for weight loss: Ways to incorporate this high-protein food into your diet

2. Egg Flatun Sweet

Egg Aflatun Sweet is a variation of the classic Aflatun Sweet recipe that uses eggs to add richness and flavor. It is a popular dessert and is often served on special occasions.

Required:

1 cup mava
½ cup of sugar
2 eggs
¼ cup ghee
¼ cup of rava
¼ cup chopped nuts (almonds, pistachios and cashews)

Instructions:

• Grate the mava and keep it in a bowl.
• Add sugar, eggs, ghee and rava to the mava and mix well.
• Add chopped nuts and mix again.
• Grease a baking dish and pour the aflatun mixture into it.
• Bake in a preheated oven at 180 degrees Celsius for 20-25 minutes or until the flatun is golden brown.
• Allow the aflatun to cool completely before cutting into squares and serving.

3. Tamagoyaki

Tamagoyaki, also known as Japanese rolled omelette, is a popular dish in Japan and around the world. It is a sweet, rolled omelette made with eggs, sugar, soy sauce and mirin (sweet rice wine). Tamagoyaki is often served for breakfast, lunch or dinner and can also be used as a filling in sushi.

Required:

4 large eggs
1 tablespoon dashi (Japanese soup stock)
1 teaspoon of sugar
1 teaspoon of soy sauce
1 teaspoon mirin
¼ teaspoon salt
1 tablespoon of vegetable oil

Instructions:

• In a bowl, whisk together the eggs, dashi, sugar, soy sauce, mirin, and salt until well combined.
• Heat a tamagoyaki pan or small non-stick frying pan over medium heat. Add a small amount of oil to the pan and coat the bottom evenly.
• Pour a thin layer of the egg mixture into the pan and swirl to coat the bottom.
• Once the bottom of the egg mixture has set, use chopsticks or a spatula to roll it into a log.
• Add a small amount of oil to the pan and pour in another thin layer of the egg mixture.
• Slide the rolled omelet to the side of the pan and pour the new egg mixture underneath.
• Once the new egg mixture has set on the bottom, wrap it around the existing omelette.
• Repeat steps 5-7 until all the egg mixture is used up.
• Once the tamagoyaki is cooked, slide it onto a plate and let it cool slightly.
• Cut the tamagoyaki into bite-sized pieces and serve.

Other tips to keep in mind:

• For a sweeter tamagoyaki, you can add more sugar to the egg mixture.
• For more delicious tamagoyaki, you can add more soy sauce to the egg mixture.
• If you don’t have a tamagoyaki pan, you can use a small, non-stick frying pan. However, rolling an omelette is very difficult.

4. Egg and avocado toast

Egg and avocado toast is a quick, easy, and delicious breakfast or lunch option that’s packed with nutrients. It’s a good source of protein, healthy fats, and fiber, which will help keep you full and satisfied until your next meal.

Required:

1 slice of whole wheat bread
¼ avocado, mashed
1 egg, fried, poached or scrambled
Salt and pepper to taste

Instructions:

• Toast the bread.
• Spread mashed avocado on toast.
• Add the egg on top and season with salt and pepper to taste. Have fun!

5. Egg muffins with vegetables

Required:

5 whole eggs
1 cup spinach, chopped
½ cup red bell pepper, chopped
½ cup green bell pepper, chopped
2 green chillies, chopped
½ cup spring onion greens, chopped
½ tbsp black pepper powder
½ tbsp chaat masala powder
3 to 4 tablespoons cheese, grated
Oil, as required

Instructions:

• Heat ½ tbsp oil in a kadai and add all the vegetables including red and green capsicum, spring onion and spinach.
• Fry for 2 minutes and switch off the flame. Let it cool down.
• On the other hand, take a bowl and crack all the eggs, beat them properly and add green chillies, black pepper powder, chat masala and salt to taste.
• Grease a muffin tray with remaining oil.
• Once the vegetables have cooled, mix them with the egg.
• Spoon the egg mixture into the muffin tray and sprinkle the grated cheese over it.
• Bake for 15 minutes or until muffin top is crisp. Serve fresh and hot.

Some egg recipes for your toddler

Here are some simple and nutritious egg recipes that toddlers will enjoy:

1. Scrambled Egg Muffins: Beat the eggs and pour into greased muffin tins. Add chopped vegetables and cheese. Bake until the eggs are set. These bite-sized muffins are easy for toddlers to handle.

2. Mini Veggie Omelet Bites: Make mini omelette bites by beating eggs and pouring them into a muffin tin. Add finely chopped vegetables like bell peppers and spinach. Bake until set.

3. Egg and Cheese Quesadilla: Make a toddler-friendly quesadilla by placing scrambled eggs and cheese between two small tortillas. Cut into bite size pieces for little hands.

4. Egg Salad Sandwich: Mix the chopped boiled eggs with a little mayo and mustard. Spread it on whole-grain bread for a delicious and protein-packed sandwich.

5. Sweet Potato and Egg Hash: Add the grated sweet potatoes and scrambled eggs to the pan. Mix them together for a nutritious and colorful hash.

6. Banana Pancakes with Eggs: Mash a ripe banana and mix it with eggs to make flourless pancakes. Cook in small batches for toddler-sized pancakes.

7. Egg and Veggie Muffin Cups: Mix the beaten eggs with finely chopped vegetables. Pour into a muffin tin and bake until set. These mini muffin cups are easy for toddlers to scoop out.

Enjoy these delicious and nutritious egg recipes with your little one!