5 delicious and protein-rich egg recipes

When it comes to breakfast, we are often looking for quick and easy recipes. Whether omelette or boiled eggs, eggs are the perfect choice because they are rich in protein. However, enjoying the same old omelette repeatedly can become monotonous. But fear not! To put a tasty twist on your morning routine and make breakfast more exciting, we have come up with some delicious egg recipes that you can prepare effortlessly 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. Proteins are essential for building and repairing muscle tissue, but also 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 body 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. Research has shown that eating eggs can increase HDL (good) cholesterol and decrease LDL (bad) cholesterol. Eggs can also help reduce inflammation and improve blood vessel function.

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

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

6. Muscle health: The high-quality proteins in eggs are particularly beneficial for maintaining and building muscle mass, making eggs a good choice for people 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. Additionally, it provides a feeling of fullness and sustained energy, which can be 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. Eggshakshuka

Egg shakshuka is a North African dish made with poached 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.

Ingredients:

3 teaspoon oil
1 medium onion, diced
1 red pepper, diced
4 cloves garlic, minced
2 teaspoons paprika powder
1 teaspoon cumin
¼ teaspoon chili powder
1 cup tomato paste, crushed by hand
6 large eggs
¼ cup chopped fresh coriander leaves
Salt and pepper to taste

Instructions:

• Heat the oil in a large frying pan over medium heat.
• Add the onion, bell pepper and garlic and cook until soft, about 5 minutes.
• Add the paprika, cumin and chili powder and cook for another 1 minute.
• Add the crushed tomatoes and bring to the boil. Reduce heat to low and simmer for 15 minutes, or until sauce has thickened.
• Make 6 wells in the sauce with a spoon. Crack an egg into each hole.
• 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 coriander.
• Serve immediately with bread or rice.

Also read: Egg Recipes for Weight Loss: Ways to Add This Protein-Rich Food to Your Diet

2. Egg aflatun sweet

Egg aflatun sweet is a variation on 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 put 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 firm.
• 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 of sugar
1 teaspoon soy sauce
1 teaspoon mirin
¼ teaspoon of salt
1 tablespoon vegetable oil

Instructions:

• In a bowl, beat the eggs, dashi, sugar, soy sauce, mirin and salt until well combined.
• Heat a tamagoyaki pan or small nonstick skillet 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 base 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 egg mixture.
• Slide the rolled omelet to the side of the pan and pour the new egg mixture underneath.
• Once the base of the new egg mixture has set, roll it up around the existing omelet.
• 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 a heartier tamagoyaki, you can add more soy sauce to the egg mixture.
• If you don’t have a tamagoyaki pan, you can use a small nonstick skillet. However, it may be more difficult to roll the omelette.

4. Toast with eggs and avocado

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

Ingredients:

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

Instructions:

• Toast the bread.
• Spread the mashed avocado over the toast.
• Brush with the egg and season with salt and pepper. To enjoy!

5. Egg muffins with vegetables

Ingredients:

5 whole eggs
1 cup spinach, chopped
½ cup red pepper, chopped
½ cup green pepper, chopped
2 green chillies, chopped
½ cup scallion greens, chopped
½ tablespoon black pepper powder
½ tablespoon chaat masala powder
3 to 4 tablespoons cheese, grated
Oil, if necessary

Instructions:

• Heat ½ tablespoon of oil in a kadai and add all the vegetables including red and green bell pepper, spring onion and spinach.
• Fry for 2 minutes and turn off the heat. Let it cool.
• On the other hand, take a bowl and break all the eggs, beat them well and add green chillies, black pepper powder, chaat masala and salt to taste.
• Grease the muffin tin with the rest of the oil.
• Once the vegetables have cooled, mix them with eggs.
• Place the egg mixture into the muffin tin with a spoon and sprinkle some grated cheese over it.
• Bake for 15 minutes or until the muffin cup is crispy in texture. Serve fresh and hot.

Some egg recipes for your toddlers

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

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

2. Mini Vegetarian Omelette Bites: Make mini omelet bites by beating eggs and pouring them into a muffin tin. Add chopped vegetables, such as 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 it into bite-sized pieces for little hands.

4. Egg salad sandwich: Mix the chopped boiled eggs with a little mayonnaise and mustard. Spread it on whole wheat bread for a tasty and protein-rich sandwich.

5. Sweet Potato and Egg Hash: Fry the grated sweet potatoes and stir the 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 beaten eggs to make simple, flourless pancakes. Cook in small batches for toddler-sized pancakes.

7. Egg and Vegetable Muffin Cups: Mix the beaten eggs with finely chopped vegetables. Pour the mixture into a muffin tin and bake until firm. These mini muffin cups are easy for toddlers to grip.

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