Are you looking for a quick, easy, and delicious way to boost your protein intake? Look no further than eggs! Not only are they a versatile ingredient, but they’re also packed with nutrients like vitamin D, B12, and iron. In this article, we’ll explore 20 mouth-watering high protein egg recipes that will keep you satisfied and energized all day long.
From classic scrambled eggs to innovative breakfast bowls and omelettes, these recipes showcase the incredible diversity of eggs as an ingredient. Whether you’re a busy professional looking for a quick morning meal or a fitness enthusiast seeking a post-workout snack, there’s something on this list for everyone.
So why not crack open (pun intended) and start cooking? Here are the top 20 high protein egg recipes to get you started…
Scrambled eggs with spinach and feta
A classic breakfast dish gets a boost of flavor with the addition of wilted spinach and crumbly feta cheese. This simple recipe is perfect for a quick morning meal or brunch.
Ingredients:
– 2 eggs
– 1/4 cup fresh spinach leaves, chopped
– 1 tablespoon butter
– 1/4 cup crumbled feta cheese
– Salt and pepper to taste
Instructions:
1. Crack the eggs into a bowl and whisk them together with a fork. Set aside.
2. Heat the butter in a non-stick skillet over medium heat.
3. Add the chopped spinach and cook until wilted, about 30 seconds.
4. Pour in the egg mixture and stir gently to distribute the spinach evenly.
5. Cook for 2-3 minutes, stirring occasionally, until the eggs are almost set.
6. Sprinkle the feta cheese over the top and stir gently to combine.
7. Continue cooking for an additional minute, until the eggs are fully cooked and the cheese is melted.
8. Serve hot and enjoy!
Cooking Time: 5-7 minutes
Boiled eggs with avocado and chili flakes
Take your breakfast game to the next level with this simple yet flavorful recipe combining boiled eggs, creamy avocado, and a kick of chili flakes.
Ingredients:
– 4 large eggs
– 1 ripe avocado, diced
– 1/2 teaspoon chili flakes
– Salt and pepper, to taste
– Optional: lemon wedges and chopped fresh herbs (e.g., parsley, cilantro) for garnish
Instructions:
1. Place the eggs in a single layer in a saucepan or pot.
2. Add enough cold water to cover the eggs by about an inch.
3. Bring the water to a boil, then reduce heat to a simmer and cook for 10-12 minutes for large eggs.
4. Remove the eggs from the water with a slotted spoon and transfer them to an ice bath to stop cooking.
5. Once cooled, peel the eggs and halve or quarter them, depending on your desired bite size.
6. In a small bowl, mix together the diced avocado and chili flakes.
7. Serve the boiled eggs alongside the avocado mixture and add salt and pepper to taste.
8. Garnish with lemon wedges and chopped fresh herbs, if desired.
Cooking Time: 12 minutes (egg cooking time)
Egg white omelette with mushrooms and peppers
This recipe makes a flavorful and healthy omelette packed with sautéed mushrooms and peppers, perfect for a quick breakfast or snack. The use of egg whites eliminates the richness of traditional omelettes, making it an excellent option for those watching their calorie intake.
Ingredients:
– 4 large egg whites
– 1/2 cup sliced mushrooms (such as button, cremini, or shiitake)
– 1/2 cup sliced bell peppers (any color)
– 1 tablespoon butter or oil
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley or chives for garnish
Instructions:
1. Crack the egg whites into a bowl and whisk until frothy.
2. Heat the butter or oil in a non-stick skillet over medium heat.
3. Add the mushrooms and peppers, cooking until tender, about 3-4 minutes.
4. Pour the egg whites over the vegetables, allowing them to set slightly.
5. Use a spatula to gently fold the omelette in half.
6. Cook for an additional minute, until the eggs are almost set.
7. Slide the omelette onto a plate and serve hot.
Cooking Time: 8-10 minutes
Baked eggs in tomato sauce with herbs
A twist on traditional eggs in tomato sauce, this recipe adds a burst of freshness from fragrant herbs and the convenience of baking. Perfect for a quick and flavorful breakfast or brunch!
Ingredients:
– 4 large eggs
– 1 cup fresh tomato sauce (homemade or store-bought)
– 2 tbsp olive oil
– 1 tsp dried oregano
– 1/2 tsp dried basil
– Salt and pepper, to taste
– Fresh parsley leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Crack the eggs into a shallow baking dish or ramekins.
3. Pour the tomato sauce over the eggs, making sure they’re fully coated.
4. Drizzle with olive oil and sprinkle with oregano, basil, salt, and pepper.
5. Bake for 12-15 minutes, or until the whites are set and the yolks are still slightly runny.
6. Garnish with chopped parsley leaves, if desired.
Cooking Time: 12-15 minutes
Egg and cottage cheese pancakes
Start your day with a fluffy and nutritious breakfast treat! These pancakes are packed with protein from eggs and cottage cheese, making them an excellent option for fitness enthusiasts or anyone looking for a healthy morning meal.
Ingredients:
– 1 cup all-purpose flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1 large egg
– 1/2 cup cottage cheese
– 1/4 cup milk
– 2 tablespoons butter, melted
– Maple syrup or honey (optional)
Instructions:
1. In a bowl, whisk together flour, sugar, baking powder, and salt.
2. In another bowl, whisk together egg, cottage cheese, milk, and melted butter until smooth.
3. Add the wet ingredients to the dry ingredients and mix until just combined. Do not overmix.
4. Heat a non-stick skillet or griddle over medium heat. Drop tablespoonfuls of batter onto the skillet.
5. Cook for 2-3 minutes, until bubbles appear on the surface and edges start to dry. Flip and cook for another minute.
6. Serve warm with maple syrup or honey, if desired.
Cooking Time: Approximately 15-20 minutes for 8-10 pancakes.
Poached eggs on whole grain toast
A classic breakfast or brunch option that’s easy to make and packed with protein and fiber. This recipe is perfect for a quick and satisfying meal.
Ingredients:
– 4 eggs
– 2 slices whole grain toast (such as whole wheat or rye)
– Salt and pepper, to taste
– Optional: chopped fresh herbs like parsley or chives
Instructions:
1. Bring a large pot of water to a simmer.
2. Crack an egg into the water and cook for 3-4 minutes, or until the whites are set and the yolks are cooked to your desired doneness.
3. Remove the egg with a slotted spoon and drain off excess water.
4. Toast the whole grain bread until lightly browned.
5. Place a poached egg on top of each slice of toast.
6. Season with salt, pepper, and any additional herbs you like.
Cooking Time:
– Poaching eggs: 3-4 minutes
– Toasting bread: 2-3 minutes
Egg and turkey bacon breakfast muffins
Start your day with a flavorful and filling breakfast treat that’s perfect for on-the-go or a weekend brunch. These egg and turkey bacon muffins are packed with protein, eggs, and crispy turkey bacon.
Ingredients:
– 12 large eggs
– 6 slices of turkey bacon, cooked and crumbled
– 1 cup all-purpose flour
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1/4 cup milk
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together eggs, flour, baking powder, and salt.
3. Add crumbled turkey bacon and stir until well combined.
4. Divide the mixture evenly among the muffin cups.
5. Bake for 18-20 minutes or until golden brown and set.
Cooking Time: 18-20 minutes
Deviled eggs with Greek yogurt and paprika
Elevate your deviled eggs game with the addition of Greek yogurt and paprika, adding a tangy and smoky flavor to this classic snack.
Ingredients:
– 6 large eggs, hard-boiled and peeled
– 1/2 cup Greek yogurt
– 1 tablespoon Dijon mustard
– 1 teaspoon paprika
– Salt and pepper, to taste
– Chopped chives or paprika, for garnish (optional)
Instructions:
1. Cut the eggs in half lengthwise and carefully remove the yolks.
2. In a bowl, combine the yogurt, Dijon mustard, and paprika. Mix until smooth.
3. Add the yolks to the yogurt mixture and mash until well combined.
4. Season with salt and pepper to taste.
5. Spoon the yolk mixture evenly into the egg white halves.
6. Garnish with chopped chives or a sprinkle of paprika, if desired.
Cooking Time: 10-15 minutes
Egg and quinoa breakfast bowl
Start your day with a nutritious and delicious Egg and Quinoa Breakfast Bowl! This protein-packed bowl combines fluffy scrambled eggs, nutty quinoa, and sautéed spinach for a meal that will keep you going all morning.
Ingredients:
– 1 cup cooked quinoa
– 2 eggs
– 1 tablespoon olive oil
– 1/4 cup fresh spinach leaves
– Salt and pepper to taste
– Optional: chopped cherry tomatoes, crumbled feta cheese, or sliced avocado for added flavor
Instructions:
1. Cook the quinoa according to package instructions.
2. In a separate pan, heat the olive oil over medium heat. Crack in the eggs and scramble until cooked through.
3. Add the fresh spinach leaves to the egg mixture and cook until wilted.
4. To assemble the bowl, place the cooked quinoa in the bottom of a bowl, followed by the scrambled egg and spinach mixture.
5. Season with salt and pepper to taste.
6. Add any optional toppings you like and serve immediately.
Cooking Time: 10-12 minutes
Shakshuka with chickpeas and feta
This North African-inspired dish combines the flavors of chickpeas, tomatoes, and feta cheese in a spicy and savory skillet. Perfect for brunch or dinner, this recipe is quick to make and packed with protein.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 2 cups mixed tomatoes (canned or fresh)
– 1 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper
– Salt and pepper to taste
– 6 eggs
– 1/2 cup crumbled feta cheese
– Fresh parsley, chopped (optional)
Instructions:
1. Heat a large cast-iron skillet over medium-high heat.
2. Add onions and garlic; cook until softened, about 5 minutes.
3. Add chickpeas, tomatoes, smoked paprika, and cayenne pepper. Season with salt and pepper.
4. Create 6 wells in the mixture for the eggs.
5. Crack an egg into each well. Cook for 8-10 minutes or until whites are set and yolks still slightly runny.
6. Sprinkle feta cheese over the top.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 15-20 minutes
Egg and black bean breakfast burrito
Start your day with a flavorful and filling breakfast burrito packed with scrambled eggs, black beans, and cheese.
Ingredients:
– 2 large eggs
– 1/2 cup cooked black beans, rinsed and drained
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 tablespoon chopped fresh cilantro (optional)
– 1 whole wheat tortilla (8-10 inches)
– Shredded cheese (Monterey Jack or Cheddar work well)
Instructions:
1. In a medium bowl, whisk together eggs, salt, and pepper.
2. Heat the olive oil in a non-stick skillet over medium-high heat. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Add the garlic, cumin, and cooked black beans to the skillet. Cook for an additional 1-2 minutes.
4. Pour the whisked eggs into the skillet and scramble until cooked through.
5. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the burrito by spooning the egg mixture onto one half of the tortilla, followed by shredded cheese.
7. Fold the tortilla in half to enclose the filling.
Cooking Time: 15 minutes
Egg and salmon scramble with dill
This recipe combines the richness of salmon with the simplicity of a scrambled egg dish, all tied together with the brightness of fresh dill. Perfect for a quick morning meal or brunch.
Ingredients:
– 2 eggs
– 1/4 cup cooked salmon (flaked)
– 1 tablespoon butter
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
Instructions:
1. Crack the eggs into a bowl and whisk until smooth.
2. Heat the butter in a non-stick skillet over medium heat.
3. Pour in the eggs and scramble until almost set, about 2-3 minutes.
4. Add the flaked salmon and chopped dill to the eggs. Stir gently to combine.
5. Season with salt and pepper to taste.
6. Cook for an additional 30 seconds to 1 minute, until the salmon is heated through.
7. Serve hot.
Cooking Time: 5-7 minutes
Egg and sweet potato hash
This recipe combines the natural sweetness of roasted sweet potatoes with the richness of eggs, creating a satisfying breakfast or brunch dish. Perfect for a quick morning meal or a weekend indulgence.
Ingredients:
– 2 large sweet potatoes
– 4 eggs
– 1/4 cup olive oil
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley or chives) for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce the sweet potatoes with a fork several times and roast for 45-50 minutes, or until soft.
3. Crack the eggs into a bowl and whisk lightly. Season with salt and pepper.
4. Heat olive oil in a large non-stick skillet over medium-high heat.
5. Pour in the eggs and scramble them until cooked through (about 3-4 minutes).
6. Once sweet potatoes are done, let them cool slightly before mashing or cubing to desired texture.
7. Combine the roasted sweet potatoes with the scrambled eggs in the skillet.
8. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 1 hour 15 minutes (45-50 minutes for sweet potatoes and 10-15 minutes for eggs)
Egg and kale frittata
Start your day with a nutritious and flavorful egg frittata packed with fresh kale and a hint of garlic. This easy-to-make recipe is perfect for breakfast, brunch, or even dinner.
Ingredients:
– 6 eggs
– 2 cups chopped kale (curly or lacinato work well)
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute, until fragrant.
4. Pour in the chopped kale and cook until wilted, about 3-5 minutes.
5. In a large bowl, whisk together eggs and salt. Pour the egg mixture over the kale mixture in the skillet.
6. Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the eggs are set and the frittata is golden brown.
7. Remove from the oven and let cool for a few minutes before slicing and serving.
Cooking Time: 20-25 minutes
Egg and tuna salad lettuce wraps
A refreshing twist on a classic salad, these lettuce wraps combine the creaminess of eggs and tuna with the crunch of fresh greens.
Ingredients:
– 1 can of tuna (drained)
– 2 hard-boiled eggs, diced
– 1/4 cup mayonnaise
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
– 4-6 lettuce leaves (your choice of type)
Instructions:
1. In a medium bowl, combine tuna, eggs, mayonnaise, and dill. Mix until well combined.
2. Season with salt and pepper to taste.
3. Lay a lettuce leaf flat on a plate or serving surface.
4. Spoon about 1/4 cup of the tuna mixture onto the center of the lettuce leaf.
5. Fold the lettuce in half over the filling, then fold in the sides and roll up the wrap to enclose.
6. Repeat with remaining ingredients and serve immediately.
Cooking Time: None! This is a no-cook recipe.
Egg and lentil protein patties
These bite-sized patties are a great source of protein and fiber, making them an excellent addition to any meal or snack. With a boost from eggs and lentils, you’ll be fueling your body with wholesome goodness.
Ingredients:
– 1 cup cooked lentils
– 2 large eggs
– 1/4 cup rolled oats
– 1/4 cup grated carrot
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: your favorite seasonings or herbs (e.g., paprika, cumin, oregano)
Instructions:
1. Preheat a non-stick skillet or grill pan over medium-high heat.
2. In a large bowl, mash the cooked lentils with a fork until coarsely textured.
3. Add the eggs, oats, carrot, olive oil, onion, garlic, salt, and pepper to the bowl. Mix well.
4. Using your hands, shape the mixture into 6-8 patties, depending on desired size.
5. Cook the patties for 3-4 minutes per side, or until golden brown and cooked through.
6. Serve immediately, or store in an airtight container in the refrigerator for up to 3 days.
Cooking Time: 12-16 minutes
Egg and chicken sausage breakfast skillet
Start your day with a flavorful breakfast skillet filled with scrambled eggs, juicy chicken sausage, and crispy bell peppers.
Ingredients:
– 1 lb chicken sausage, sliced
– 4 large eggs
– 1 large bell pepper, diced
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: cheddar cheese, sour cream, or chopped cilantro for topping
Instructions:
1. Heat the olive oil in a large cast-iron skillet over medium-high heat.
2. Add the chicken sausage and cook until browned, about 5 minutes. Remove from the skillet.
3. Add the bell pepper and onion to the skillet; cook until tender, about 5 minutes.
4. Crack in the eggs and scramble them with a spatula until almost set.
5. Add the cooked chicken sausage back into the skillet and stir to combine.
6. Cook for an additional minute or until the eggs are fully set.
7. Season with salt and pepper to taste.
8. Serve hot, topped with your desired garnishes (such as cheddar cheese, sour cream, or chopped cilantro).
Cooking Time: 20-25 minutes
Egg and zucchini crustless quiche
A delicious and healthy quiche recipe that’s perfect for breakfast, lunch, or dinner. This crustless version is easy to make and packed with nutritious ingredients.
Ingredients:
– 6 eggs
– 1 medium zucchini, diced
– 1/2 cup shredded cheddar cheese
– 1/4 cup chopped fresh parsley
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the diced zucchini and cook until tender, about 3-4 minutes.
3. In a separate bowl, whisk together eggs, salt, and pepper.
4. Add the cooked zucchini, cheese, and parsley to the egg mixture. Stir well.
5. Pour the egg mixture into a greased 9-inch pie dish or quiche pan.
6. Bake for 35-40 minutes, or until the edges are golden brown and the center is set.
Cooking Time: 35-40 minutes
Egg and almond flour protein muffins
These gluten-free muffins are a great way to start your day with a boost of protein and flavor. Made with eggs, almond flour, and a hint of vanilla, they’re perfect for fitness enthusiasts or anyone looking for a healthy breakfast option.
Ingredients:
– 6 large eggs
– 1 cup almond flour
– 1/2 cup granulated sugar
– 1/4 cup unsweetened almond milk
– 1/4 teaspoon baking powder
– 1/2 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together eggs and sugar until well combined.
3. Add almond flour, baking powder, vanilla extract, and salt. Whisk until smooth.
4. Gradually add almond milk, stirring until batter is free of lumps.
5. Divide batter evenly among muffin cups.
6. Bake for 18-20 minutes or until edges are lightly golden brown.
Cooking Time: 18-20 minutes
Egg and chia seed pudding
This recipe combines the creamy richness of eggs with the nutritional benefits of chia seeds, creating a delicious and healthy breakfast or snack option.
Ingredients:
– 2 large eggs
– 1/4 cup chia seeds
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
Instructions:
1. In a small bowl, whisk together the eggs and a pinch of salt until well beaten.
2. Add the chia seeds to the egg mixture and stir until they are evenly distributed.
3. If desired, add the honey or maple syrup and stir to combine.
4. Pour the mixture into a jar or container with a lid.
5. Refrigerate for at least 30 minutes to allow the pudding to set.
6. Serve chilled, garnished with fruit or nuts if desired.
Cooking Time: 30 minutes (chilling time)
Summary
Elevate your breakfast game with these 20 delicious and nutritious high-protein egg recipes! From classic scrambled eggs with spinach and feta to innovative baked eggs in tomato sauce with herbs, there’s something for every taste bud. Other highlights include deviled eggs with Greek yogurt and paprika, egg and turkey bacon breakfast muffins, and shakshuka with chickpeas and feta. Whether you’re a busy morning person or just looking for a protein-packed snack, these recipes are sure to satisfy your cravings while keeping you full and energized throughout the day.
