5 delicious and high protein egg recipes

When it comes to breakfast, we often seek quick and simple recipes. Be it omelette or boiled eggs, eggs are the perfect choice for being protein-rich. However, repeatedly indulging in the same old omelette can become monotonous. But fear not! To add a flavourful twist to your morning routine and make breakfast more exciting, we’ve come up with a few delightful egg recipes that you can effortlessly whip up at home.

Benefits of eating eggs

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

2. Rich in vitamins and minerals: Eggs are a good source of many essential vitamins and minerals, including 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. May improve heart health: Eggs have been shown to have a positive impact on heart health. Studies have found that eating eggs can increase levels of HDL (good) cholesterol and lower levels of LDL (bad) cholesterol. Eggs may also help to reduce inflammation and improve blood vessel function.

4. May support weight management: Eggs are a filling and satisfying food that can help you feel full and reduce your overall calorie intake. Eggs are also a good source of protein, which can help boost metabolism and promote muscle growth.

5. May boost brain health: Eggs are a good source of choline, an essential nutrient that is important for brain development and function. Choline is also important for memory and learning.

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

7. Good for pregnant women: Eggs are an excellent source of high-quality protein, which is crucial for the proper development of the baby’s tissues, muscles, and organs. Moreover, it helps provide a feeling of fullness and sustained energy, which can be beneficial for managing 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 eggs poached in a spicy tomato sauce. It is typically served with bread or rice and is a delicious and hearty breakfast, lunch, or dinner option.

Ingredients:

3 teaspoon oil
1 medium onion, diced
1 red bell pepper, diced
4 garlic cloves, finely chopped
2 teaspoons paprika
1 teaspoon cumin
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 the oil in a large skillet over medium heat.
• Add the onion, bell pepper, and garlic and cook until softened, about 5 minutes.
• Add the paprika, cumin, and chili powder and cook for 1 minute more.
• Add the crushed tomatoes and bring to a simmer. Reduce the heat to low and simmer for 15 minutes, or until the sauce has thickened.
• 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 to taste and sprinkle with cilantro.
• Serve immediately with bread or rice.

Also read: Egg recipes for weight loss: Ways to add this high-protein food to your diet

2. Egg aflatun 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.

Ingredients:

1 cup mawa
½ cup sugar
2 eggs
¼ cup ghee
¼ cup rawa
¼ cup chopped nuts (almonds, pistachios, and cashews)

Instructions:

• Grate the mawa and place it in a bowl.
• Add the sugar, eggs, ghee, and rawa to the mawa and mix well.
• Add the chopped nuts and mix again.
• Grease a baking dish with ghee and pour the aflatun mixture into it.
• Bake in a preheated oven at 180 degrees Celsius for 20–25 minutes, or until the aflatun is golden brown and set.
• Let the aflatun cool completely before cutting it 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

Ingredients:

4 large eggs
1 tablespoon dashi (Japanese soup stock)
1 teaspoon sugar
1 teaspoon soy sauce
1 teaspoon mirin
¼ teaspoon salt
1 tablespoon 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 a 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 is set, use chopsticks or a spatula to roll it up into a log.
• Add a small amount of oil to the pan and pour in another thin layer of egg mixture.
• Slide the rolled-up omelet to the side of the pan and pour the new egg mixture underneath.
• Once the bottom of the new egg mixture is set, roll it up around the existing omelet.
• Repeat steps 5-7 until all of the egg mixture is used up.
• Once the tamagoyaki is cooked through, 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 a more savory 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, it may be more difficult to roll the omelet.

4. Egg and avocado toast

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

Ingredients:

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 the mashed avocado on the toast.
• Top with the egg and season with salt and pepper to taste. Enjoy!

5. Egg muffins with vegetables

Ingredients:

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

Instructions:

• Heat ½ tablespoon oil in a kadai and add all vegetables, including red and green capsicum, spring onion, and spinach.
• Sauté for 2 minutes and turn 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 chilies, black pepper powder, chaat masala, and salt to taste.
• Grease the muffin tray with the rest of the oil.
• Once the vegetables cool down, mix them with eggs.
• Add the egg mixture to the muffin tray using a spoon, and sprinkle some grated cheese on it.
• Bake for 15 minutes or until the head of the muffin is crispy in texture. Serve fresh and hot.

Some egg recipes for your toddlers

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

1. Scrambled egg muffins: Whisk eggs and pour into greased muffin tins. Add diced veggies and cheese. Bake until the eggs are set. These bite-sized muffins are easy for toddlers to handle.

2. Mini veggie omelette bites: Make mini omelette bites by whisking eggs and pouring them into a muffin tin. Add finely chopped veggies 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-sized pieces for little hands.

4. Egg salad sandwich: Mix chopped boiled eggs with a bit of mayo and mustard. Spread it on whole-grain bread for a tasty and protein-packed sandwich.

5. Sweet potato and egg hash: Saute grated sweet potatoes and scramble eggs in a pan. Mix them together for a nutritious and colorful hash.

6. Banana pancakes with eggs: Mash a ripe banana and mix it with whisked eggs to make simple, flourless pancakes. Cook in small portions for toddler-sized pancakes.

7. Egg and veggie muffin cups: Mix whisked eggs with finely chopped veggies. Pour into a muffin tin and bake until set. These mini muffin cups are easy for toddlers to pick up.

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