15 Protein-Packed Egg Recipes for a Healthy Boost

You're looking for ways to boost your protein intake, and eggs are a great place to start. You can scramble them with smoked salmon or spinach, bake them with sweet potatoes, or mix them with quinoa and veggies.

These options will give you a healthy start - but what other egg recipes can you try to keep your diet interesting?

1. Scrambled Eggs With Smoked Salmon

Smoked salmon adds a rich flavor to scrambled eggs.

Ingredients

• 4 eggs
• 1/4 cup smoked salmon, diced
• 1 tablespoon butter
• 1 tablespoon chopped fresh dill
• Salt and pepper to taste

Instructions

1. Crack the eggs into a bowl and whisk them together with a fork.
2. Add a pinch of salt and pepper to the eggs and mix well.
3. Heat the butter in a non-stick pan over medium heat.
4. Pour the egg mixture into the pan and cook until the edges start to set.
5. Add the diced smoked salmon to the eggs and gently fold it in.
6. Continue cooking the eggs until they are almost set.
7. Stir in the chopped fresh dill.
8. Serve the scrambled eggs hot, garnished with additional dill if desired.

2. Egg and Avocado Toast

Egg and Avocado Toast is a protein-rich breakfast option.

Ingredients

• 2 eggs
• 1 ripe avocado
• 2 slices whole grain bread
• Salt and pepper to taste
• 1 tablespoon olive oil
• Optional: cherry tomatoes, red pepper flakes

Instructions

1. Toast the bread until lightly browned.
2. Mash the avocado and spread on the toast.
3. Fry the eggs in a non-stick pan with olive oil.
4. Season the eggs with salt and pepper to taste.
5. Place the fried eggs on top of the avocado toast.
6. Add optional cherry tomatoes and red pepper flakes for extra flavor.

3. Spinach and Feta Omelette

A delicious and healthy omelette packed with spinach and feta cheese.

Ingredients

• 2 eggs
• 1/2 cup fresh spinach
• 1/4 cup crumbled feta cheese
• 1 tablespoon butter
• Salt and pepper to taste

Instructions

1. Crack the eggs into a bowl and whisk them together with a pinch of salt and pepper.
2. Heat the butter in a non-stick pan over medium heat.
3. Add the fresh spinach to the pan and cook until wilted.
4. Pour the whisked eggs over the spinach and cook until the edges start to set.
5. Sprinkle the crumbled feta cheese over half of the omelette.
6. Use a spatula to gently fold the other half of the omelette over the feta cheese.
7. Cook for an additional minute and then slide the omelette out of the pan onto a plate.
8. Serve hot and enjoy.

4. Poached Eggs With Quinoa and Vegetables

A nutritious and filling breakfast dish featuring poached eggs, quinoa, and sautéed vegetables.

Ingredients

• 1 cup quinoa
• 2 cups water
• 2 tablespoons olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 cup mixed vegetables
• 2 eggs
• Salt and pepper, to taste

Instructions

1. Rinse the quinoa and cook it in water according to package instructions.
2. Heat olive oil in a pan and sauté the diced onion and minced garlic until softened.
3. Add mixed vegetables to the pan and cook until tender.
4. Bring a pot of water to a boil and poach the eggs.
5. To assemble the dish, place cooked quinoa on a plate, top with sautéed vegetables, and place a poached egg on top.
6. Season with salt and pepper to taste, and serve hot.

5. Breakfast Burrito With Scrambled Eggs

A breakfast burrito filled with scrambled eggs and savory fillings.

Ingredients

• 4 large eggs
• 1/2 cup shredded cheese
• 1/2 cup cooked sausage
• 1/2 cup canned black beans
• 1 tablespoon olive oil
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 4 large tortillas
• Chopped fresh cilantro

Instructions

1. Crack the eggs into a bowl and whisk them together with a fork.
2. Heat the olive oil in a large skillet over medium heat.
3. Add the cooked sausage to the skillet and stir to combine.
4. Pour the eggs over the sausage and scramble them until they are cooked through.
5. Add the black beans, salt, and pepper to the skillet and stir to combine.
6. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Spoon about 1/2 cup of the egg mixture onto the center of each tortilla.
8. Sprinkle shredded cheese over the egg mixture.
9. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the burrito up tightly.
10. Serve the burritos hot, garnished with chopped cilantro.

6. Egg and Mushroom Fried Rice

Egg and Mushroom Fried Rice is a protein-rich Chinese dish.

Ingredients

• 2 cups cooked rice
• 1 cup mixed mushrooms
• 2 eggs
• 1 tablespoon vegetable oil
• 1 small onion
• 2 cloves garlic
• 1 teaspoon soy sauce
• Salt and pepper to taste

Instructions

1. Crack the eggs into a bowl and whisk them together.
2. Heat the vegetable oil in a large skillet or wok over medium-high heat.
3. Add the diced onion and minced garlic and stir-fry until they are translucent.
4. Add the mixed mushrooms and stir-fry until they are tender.
5. Push the mushroom mixture to one side of the skillet.
6. Pour the whisked eggs into the other side of the skillet and scramble them until they are cooked through.
7. Mix the eggs with the mushroom mixture.
8. Add the cooked rice to the skillet, breaking up any clumps with a spatula.
9. Stir-fry the rice with the egg and mushroom mixture for about 5 minutes.
10. Add soy sauce to taste and season with salt and pepper.
11. Serve the Egg and Mushroom Fried Rice hot.

7. Boiled Eggs With Turkey and Cheese Wrap

A protein-packed wrap filled with boiled eggs, turkey, and cheese.

Ingredients

• 2 boiled eggs
• 2 slices of turkey breast
• 1 slice of cheese
• 1 large tortilla
• Lettuce
• Tomato
• Mayonnaise

Instructions

1. Lay the tortilla flat on a clean surface.
2. Slice the boiled eggs into wedges.
3. Arrange the sliced turkey breast and cheese on one half of the tortilla.
4. Add the sliced eggs on top of the turkey and cheese.
5. Add lettuce, tomato, and mayonnaise as desired.
6. Fold the tortilla in half to enclose the filling.
7. Serve immediately and enjoy.

8. Shakshuka With Sausage and Eggs

Spicy North African dish with eggs poached in a flavorful tomato sauce and sausage.

Ingredients

• 1 large onion, chopped
• 2 large bell peppers, chopped
• 2 large tomatoes, diced
• 1 pound sausage, sliced
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin
• Salt and pepper, to taste
• 4 large eggs
• Crusty bread, for serving
• Fresh parsley, chopped, for garnish

Instructions

1. Heat oil in a large cast-iron skillet over medium-high heat.
2. Add sausage and cook until browned, about 5 minutes.
3. Add onion and bell peppers, cook until tender, about 5 minutes.
4. Add garlic, smoked paprika, and cumin, cook for 1 minute.
5. Add diced tomatoes and season with salt and pepper, stir to combine.
6. Create 4 wells in the mixture and crack an egg into each well.
7. Transfer skillet to the oven and bake at 400°F for 15-20 minutes, or until eggs are cooked to desired doneness.
8. Serve with crusty bread and garnish with chopped parsley.

9. Egg and Spinach Quiche

A delicious and healthy Egg and Spinach Quiche perfect for breakfast.

Ingredients

• 1 9-inch pie crust
• 3 large eggs
• 1 1/2 cups fresh spinach
• 1 cup grated cheddar cheese
• 1/2 cup heavy cream
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

1. Preheat the oven to 375°F (190°C).
2. Roll out the pie crust and place it in a 9-inch tart pan.
3. In a large bowl, whisk together the eggs, heavy cream, salt, and pepper.
4. Add the grated cheddar cheese and chopped spinach to the bowl and stir to combine.
5. Pour the egg mixture into the pie crust.
6. Bake the quiche for 35-40 minutes, or until the edges are golden brown and the center is set.
7. Remove the quiche from the oven and let it cool for 10 minutes before serving.

10. Fried Eggs With Grilled Chicken and Veggies

A protein-rich breakfast dish featuring fried eggs, grilled chicken, and sautéed veggies.

Ingredients

• 4 eggs
• 2 boneless chicken breasts
• 1 cup mixed veggies
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions

1. Preheat a grill or grill pan to medium-high heat.
2. Season the chicken breasts with salt and pepper.
3. Grill the chicken for 5-6 minutes per side, or until cooked through.
4. In a pan, heat olive oil over medium heat.
5. Add mixed veggies and cook until tender, about 3-4 minutes.
6. Crack eggs into the same pan and fry until the whites are set.
7. Serve fried eggs with grilled chicken and sautéed veggies.

11. Eggs Benedict With Ham and Hollandaise Sauce

Eggs Benedict With Ham and Hollandaise Sauce is a decadent breakfast dish.

Ingredients

• 4 eggs
• 4 English muffins
• 4 slices of ham
• 1 cup of hollandaise sauce
• Salt and pepper to taste

Instructions

1. Toast the English muffins and top each with a slice of ham.
2. Poach the eggs in simmering water until the whites are set and the yolks are cooked to desired doneness.
3. Warm the hollandaise sauce over low heat.
4. Assemble the Eggs Benedict by placing a poached egg on top of each ham-topped English muffin.
5. Spoon the warmed hollandaise sauce over the eggs.
6. Season with salt and pepper to taste.
7. Serve immediately and enjoy.

12. Baked Eggs With Sweet Potato and Black Beans

Baked eggs with sweet potato and black beans offer a nutritious and filling breakfast option.

Ingredients

• 2 large sweet potatoes
• 1 can black beans, drained and rinsed
• 4 large eggs
• 1/4 cup diced onion
• 1/4 cup diced bell pepper
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. Pierce the sweet potatoes with a fork a few times and bake for 45 minutes, or until tender.
3. In a pan, heat the olive oil and sauté the diced onion and bell pepper until softened.
4. Add the black beans to the pan and stir to combine with the onion and bell pepper.
5. Slice the sweet potatoes in half lengthwise and fluff the flesh with a fork.
6. Create a well in each sweet potato half and add a spoonful of the black bean mixture.
7. Crack an egg into each sweet potato half, on top of the black bean mixture.
8. Season with salt and pepper to taste.
9. Return the sweet potatoes to the oven and bake for an additional 15-20 minutes, or until the eggs are cooked to desired doneness.
10. Serve immediately and enjoy.

13. Egg and Veggie Frittata

A delicious egg and veggie frittata perfect for breakfast or brunch.

Ingredients

• 6 eggs
• 1 onion
• 2 bell peppers
• 2 cloves of garlic
• 1 cup diced tomatoes
• 1 cup shredded cheese
• Salt and pepper to taste

Instructions

1. Preheat the oven to 375°F (190°C).
2. Chop the onion, bell peppers, and garlic, and sauté them in a skillet until tender.
3. In a large bowl, whisk the eggs and season with salt and pepper.
4. Add the diced tomatoes and shredded cheese to the bowl and mix well.
5. Pour the egg mixture over the sautéed vegetables in the skillet.
6. Transfer the skillet to the preheated oven and bake for 20-25 minutes or until the eggs are set.
7. Remove the frittata from the oven and let it cool for a few minutes before slicing and serving.

14. Omelette With Bacon and Cheddar Cheese

A savory omelette filled with crispy bacon and melted cheddar cheese.

Ingredients

• 2 eggs
• 2 slices of bacon
• 1/4 cup of cheddar cheese, shredded
• Salt and pepper to taste
• 1 tablespoon of butter

Instructions

1. Crack the eggs into a bowl and whisk them together with a fork.
2. Add a pinch of salt and pepper to taste, and mix well.
3. Heat the butter in a non-stick pan over medium heat.
4. Add the sliced bacon to the pan and cook until crispy.
5. Remove the cooked bacon from the pan and set aside.
6. Pour the whisked eggs into the pan and cook until the edges start to set.
7. Sprinkle the shredded cheddar cheese over half of the omelette.
8. Add the cooked bacon on top of the cheese.
9. Use a spatula to fold the other half of the omelette over the filling.
10. Cook for an additional minute and serve hot.

15. Breakfast Tacos With Scrambled Eggs and Salsa

Breakfast tacos filled with scrambled eggs and fresh salsa.

Ingredients

• 6 eggs
• 1/2 cup salsa
• 6 tacos shells
• 1/4 cup shredded cheese
• 1/4 cup chopped cilantro
• Salt and pepper to taste

Instructions

1. Crack the eggs into a bowl and whisk them together with a fork.
2. Heat a non-stick skillet over medium heat and add the eggs.
3. Scramble the eggs until they are cooked through, then set aside.
4. Warm the tacos shells according to package instructions.
5. Assemble the tacos by spooning scrambled eggs into each shell.
6. Top the eggs with salsa, shredded cheese, and chopped cilantro.
7. Season with salt and pepper to taste, then serve immediately.

Conclusion

You've cracked open a world of possibilities with these 15 protein-packed egg recipes, a golden nugget of nutrition to kick-start your day. Like a masterpiece on a plate, each dish is a brushstroke of flavor, painting a picture of a healthy and delicious meal that will leave you feeling satisfied and energized.