Crack into these easy egg recipes to increase protein intake
by Carol Saldanha on Sunday 11 February 2024
6 min read
We can’t talk about muscle growth and a healthy body without discussing protein. Protein is an important nutrient for cell growth, repair and recovery after a workout. It plays a crucial role in maintaining a well-balanced and nutritious diet. But how do you get enough of the stuff without mortgaging your house to buy protein powder? When it comes quick and healthy protein you already have at home, you can put all your eggs in one basket.
Eggs! Your MVP (most valuable protein)
Eggs aren’t just breakfast champions; they deliver a powerhouse of essential nutrients. One large egg contains:
- 6 grams of protein
- Vitamins A, D, and B
- Essential minerals selenium, phosphorus, and iron.
Egg yolks are also full of healthy fats, including lutein and zeaxanthin, supporting eye health.
Now you know why they’re good for you, let’s eggs-plore how to get more into your diet with 5 easy and delicious egg dishes. These 30-minute egg recipes will satisfy your taste buds, boost your protein intake, and make you feel full for longer.
Quick and easy air fryer frittata
This fuss-free recipe is perfect for busy mornings or when craving a speedy yet wholesome meal. Here’s how to zap a delicious frittata cooked to perfection in your air fryer.
Get these ingredients ready for a frittata for two:
- 4 large eggs
- 1 teaspoon of olive oil
- 2 spring onions finely chopped
- ½ a red capsicum
- ½ cup of grated cheese. We recommend mozzarella, but you can use crumbled feta, parmesan, or your favourite cheese.
- Broccoli florets – the quantity is up to you. Once you master the recipe, you can be creative and replace it with other veggies.
- Salt and pepper to taste
- Fresh parsley to garnish.
- Line the basket with either baking paper or a silicone mat, and lightly drizzle with olive oil (optional).
- Then preheat your air fryer to 180°C.
- Crack the eggs directly onto the prepared surface, season with salt and pepper, and then add the broccoli florets, finely chopped spring onions, and red capsicum.
- Sprinkle the grated cheese evenly on top.
- Cook for 12-15 minutes at 180°C; time may vary depending on your air fryer model. Around the 12-minute mark, start checking your frittata to make sure it’s cooked through, i.e., there is no runny egg.
- Once cooked, allow the frittata to cool for 2-3 minutes before gently releasing it from the basket.
- Garnish with fresh parsley, slice it, and savour the flavours!
Shakshuka is a Middle Eastern dish that combines rich tomato goodness with the perfect blend of spices. This hearty and satisfying meal is as visually appealing as it is delicious, making it an ideal choice for breakfast, brunch, or any mealtime indulgence.
This recipe serves two people and takes less than 30 minutes to prep and cook.
- 1 tablespoon of olive oil
- 2 red onions, chopped
- 1 red chilli, deseeded and finely chopped
- 1 garlic clove, sliced
- Small bunch of coriander stalks and leaves chopped separately
- 2 cans cherry tomatoes
- 1 teaspoon of caster sugar
- 4 eggs
- Start by heating the oil in a frying pan that has a lid.
- Then add the onions, chilli, garlic, and coriander stalks and cook for 5 minutes – or until soft.
- Stir in the tomatoes and sugar, then bubble for 8-10 mins until thick.
- Using the back of a large spoon, make 4 indents in the sauce, then crack an egg into each one.
- Put a lid on the pan, then cook over low heat for 6-8 minutes – until the eggs are done to your liking.
- Scatter with the coriander leaves and serve with crusty bread.
Avocado and egg salad
Get ready to elevate your summer meals with our avocado egg salad – a creamy and satisfying combination bursting with flavour. Whether you enjoy it as is, sandwiched between bread, or wrapped in crisp lettuce leaves, this easy-peasy recipe is a wholesome option for any meal.
- 1 large avocado, peeled, pitted and finely diced
- 3 hard-boiled eggs, roughly chopped
- 2 tablespoons of red onion, chopped
- 2 tablespoons of mayonnaise
- 1 tablespoon of chives, chopped
- 1 tablespoon of parsley, chopped
- 1 teaspoon lemon juice
- Salt and pepper to taste
- Lettuce leaves – optional, for serving
- Combine all the ingredients in a mixing bowl and stir until well combined. And it’s ready!
Egg white wrap
This egg white wrap is a protein-packed creation perfect for a wholesome breakfast or satisfying lunch. Baked to crispy perfection, it offers a nutritious and finger-licking option that will be ready in just a few minutes.
- 1 wrap of your choice (wholegrain can help you feel fuller for longer)
- ½ teaspoon oil from sun-dried tomatoes (you can replace it with olive oil)
- 1 cup fresh spinach roughly chopped
- 2 tablespoons of sun-dried tomatoes in oil chopped (if sun-dried tomatoes are not your thing, try it with fresh cherry tomatoes)
- 1 teaspoon of garlic powder
- 1 teaspoon of Italian herbs
- A pinch of salt and pepper to taste
- ½ cup of egg whites
- 3 tablespoons of shredded mozzarella. You can use the light version for less fat.
- 2 tablespoons of crumbled feta cheese
- Cooking oil spray
- Preheat your oven to 200°C and line a baking sheet with parchment paper, baking paper or silicon mat.
- In a frying pan sprayed with cooking oil, heat the oil from the sun-dried tomatoes (or add olive oil) over a medium heat. Add fresh spinach and sauté until wilted.
- Stir in chopped sun-dried tomatoes (or cherry tomatoes), garlic powder, Italian herbs, salt, and pepper.
- Pour the egg white over the spinach mixture. Stir to ensure even mixing, cover, and let it sit to form an egg patty.
- Lay out your wrap and place the egg patty in the centre. Sprinkle shredded mozzarella and crumbled feta evenly over the top.
- Fold the wrap by rolling it up like a burrito, sealing the bottom side. Spray the burrito on both sides with cooking oil spray and place it on the prepared baking sheet.
- Bake for 5-10 minutes, flipping halfway, until the wrap reaches your desired crispiness.
Cut in half to serve and savour the combination of flavours and textures in this nutritious and enjoyable treat. Easy to take with you for lunch on the go.
3-ingredient healthy banana cinnamon souffle
It’s dessert time! This recipe combines the natural sweetness of ripe banana, the airy fluffiness of whipped egg whites, and a touch of cinnamon. The result is a light and satisfying soufflé that makes for a perfect sweet treat for two.
- 1 ripe banana
- 2 egg whites
- ½ teaspoon of cinnamon
- Start by mashing or blending your banana. Set aside.
- Whip the egg whites until stiff peaks – or until you get a light but firm, airy consistency.
- Add the mashed or blended banana and the cinnamon, gently stirring the ingredients together.
- Distribute the mixture evenly into two ramekins or other small baking tins.
- Bake at 200°C for approximately 10 minutes.
Serve and enjoy.
Eat well and train right
As you embark on this culinary journey to enhance your protein intake and overall wellbeing, elevate your fitness journey by booking a personal training session at Virgin Active.
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