10 Protein-Packed Egg Meal Ideas

Avocado and Smoked Salmon Egg Toast

This delightful open-faced sandwich combines creamy avocado, rich smoked salmon, and perfectly poached eggs for a protein-rich meal.

Ingredients:

• 2 slices of whole-grain bread
• 1 ripe avocado
• 4 slices of smoked salmon
• 2 large eggs
• Salt and pepper to taste
• Lemon juice (optional)
• Fresh dill for garnish

Cooking method:

1. Toast the slices of whole-grain bread until they're golden and crisp.
2. Halve the avocado, remove the pit, and scoop out the flesh. Mash it in a bowl with a fork, adding a pinch of salt, pepper, and a squeeze of lemon juice if desired.
3. Spread the mashed avocado evenly on the toasted bread slices.
4. Lay the smoked salmon slices over the avocado.
5. Poach the eggs by bringing a pot of water to a simmer, then gently cracking the eggs into the water. Cook for about 3-4 minutes until the whites are set but the yolks are still runny.
6. Carefully remove the eggs with a slotted spoon and place them on top of the salmon.
7. Season with a little salt, pepper, and garnish with fresh dill before serving.

Spinach and Feta Scramble

A quick and nutritious breakfast option, this scramble combines fresh spinach and tangy feta cheese with eggs for a satisfying protein boost.

Ingredients:

• 4 large eggs
• 1 cup fresh spinach leaves
• 1/4 cup crumbled feta cheese
• 2 tablespoons milk
• Salt and pepper to taste
• 1 tablespoon olive oil

Cooking method:

1. Beat the eggs with milk, salt, and pepper in a bowl.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Add the spinach and cook until wilted.
4. Pour in the egg mixture and cook, stirring occasionally, until the eggs are almost set.
5. Sprinkle the feta cheese over the eggs and cook until fully set but not dry.
6. Serve hot, garnished with extra feta if desired.

Egg and Quinoa Breakfast Bowl

This protein-packed bowl combines fluffy quinoa with eggs and fresh veggies for a wholesome start to your day.

Ingredients:

• 1/2 cup quinoa
• 2 large eggs
• 1/2 cup cherry tomatoes, halved
• 1/4 cucumber, diced
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking method:

1. Cook the quinoa according to the package instructions.
2. Meanwhile, heat olive oil in a pan over medium heat and fry the eggs to your liking.
3. In a bowl, combine the cooked quinoa, cherry tomatoes, cucumber, and fried eggs.
4. Season with salt and pepper, and drizzle with a little more olive oil before serving.

Shakshuka with Eggs

A Middle Eastern classic, this dish features poached eggs in a spicy tomato sauce, perfect for breakfast or brunch.

Ingredients:

• 4 large eggs
• 1 can (14 oz) diced tomatoes
• 1 red bell pepper, chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh parsley for garnish

Cooking method:

1. Heat olive oil in a large skillet over medium heat. Add onion and bell pepper, cooking until soft.
2. Stir in garlic, cumin, and paprika and cook for 1 minute.
3. Pour in the diced tomatoes, season with salt and pepper, and simmer for 10 minutes.
4. Make small wells in the sauce and crack an egg into each.
5. Cover the skillet and cook until the eggs are set to your liking.
6. Garnish with fresh parsley before serving.

Egg-Stuffed Bell Peppers

These vibrant bell peppers are filled with eggs and veggies, making them an attractive and nutritious meal.

Ingredients:

• 4 bell peppers, halved and seeded
• 8 large eggs
• 1/2 cup chopped spinach
• 1/4 cup grated cheese (cheddar or your choice)
• Salt and pepper to taste
• 1 tablespoon olive oil

Cooking method:

1. Preheat your oven to 375°F (190°C).
2. Place the bell pepper halves on a baking sheet and drizzle with olive oil.
3. In a bowl, beat the eggs, then mix in the spinach, cheese, salt, and pepper.
4. Pour the egg mixture into each bell pepper half.
5. Bake for 20-25 minutes, or until the eggs are set.
6. Serve warm, garnished with additional cheese if desired.

Zucchini and Egg Frittata

This light and fluffy frittata is loaded with zucchini and herbs, creating a flavorful dish suitable for any meal.

Ingredients:

• 6 large eggs
• 1 zucchini, thinly sliced
• 1/4 cup grated Parmesan cheese
• 1 tablespoon fresh basil, chopped
• Salt and pepper to taste
• 1 tablespoon olive oil

Cooking method:

1. Preheat your oven to 350°F (175°C).
2. In a non-stick skillet, heat olive oil over medium heat and add zucchini slices. Cook until soft.
3. In a bowl, beat the eggs and mix in the Parmesan, basil, salt, and pepper.
4. Pour the egg mixture over the zucchini, ensuring an even layer.
5. Transfer the skillet to the oven and bake for 15-20 minutes until the frittata is set.
6. Let it cool for a few minutes before slicing and serving.

Egg Drop Soup

A simple yet flavorful soup, this egg drop recipe is quick to make and perfect for a light lunch or dinner.

Ingredients:

• 4 cups chicken or vegetable broth
• 3 large eggs, beaten
• 1 tablespoon soy sauce
• 1 teaspoon cornstarch mixed with 2 tablespoons water
• 2 green onions, sliced
• Salt and pepper to taste

Cooking method:

1. Bring the broth to a boil in a pot.
2. Stir in the soy sauce and cornstarch mixture, reducing the heat to a simmer.
3. Slowly drizzle the beaten eggs into the simmering broth while gently stirring.
4. Cook until the eggs form silky ribbons.
5. Season with salt and pepper, and garnish with green onions before serving.

Egg and Black Bean Tacos

These vegetarian tacos are filled with scrambled eggs and black beans, offering a protein-packed twist on a classic dish.

Ingredients:

• 4 large eggs
• 1 can (15 oz) black beans, drained and rinsed
• 1/2 cup salsa
• 4 small corn tortillas
• 1/4 cup shredded cheese
• Salt and pepper to taste
• 1 tablespoon olive oil

Cooking method:

1. Scramble the eggs in a bowl, seasoning with salt and pepper.
2. Heat olive oil in a pan over medium heat, and cook the eggs until just set.
3. Warm the tortillas in a separate pan or microwave.
4. Fill each tortilla with scrambled eggs, black beans, and salsa.
5. Top with shredded cheese before serving.

Mushroom and Herb Omelette

This classic omelette is filled with sautéed mushrooms and fresh herbs, providing a tasty and protein-rich meal.

Ingredients:

• 3 large eggs
• 1 cup sliced mushrooms
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon butter
• Salt and pepper to taste

Cooking method:

1. In a non-stick skillet, melt the butter over medium heat.
2. Add the mushrooms and cook until they are browned and tender.
3. Beat the eggs with salt and pepper in a bowl, then pour into the pan.
4. Cook until the eggs are nearly set, then sprinkle with parsley.
5. Fold the omelette in half and serve hot.

Egg Salad Lettuce Wraps

A fresh and low-carb option, these lettuce wraps are filled with a classic egg salad for a refreshing meal.

Ingredients:

• 4 large eggs, hard-boiled
• 1/4 cup mayonnaise
• 1 tablespoon Dijon mustard
• Salt and pepper to taste
• Butter lettuce leaves

Cooking method:

1. Peel and chop the hard-boiled eggs and place in a bowl.
2. Mix in the mayonnaise, Dijon mustard, salt, and pepper until well combined.
3. Spoon the egg salad onto the butter lettuce leaves.
4. Wrap and serve as a light and refreshing meal.