Learn how to prepare delicious, protein-rich meals
Eggs are an extremely nutritious and versatile food, making them a great option for lunch recipes. Rich in high quality proteins, B vitamins, minerals such as iron and zinc, as well as good fats that provide energy, it guarantees satiety and nutritional balance. Its practicality also stands out, as it can be used in simple preparations.
So, check out 10 handy egg recipes for lunch!
1. Spinach omelette
Ingredients
- 3 eggs
- 1 onion cut into slices
- 1 clove of garlic, peeled and chopped
- 1 cup of tea spinach chopped
- Olive oil, salt and ground black pepper to taste
Preparation method
In a skillet, add the olive oil and place over medium heat to heat through. Add the onion and garlic and brown them. Add the spinach and sauté for 3 minutes. Place the eggs in a bowl and beat until smooth. Pour over the spinach and season with salt and black pepper. Fry until golden brown. Serve then.
2. Eggplant cake
Ingredients
Filling
- 1 aubergine cut into cubes
- 1 chopped tomato
- 2 tablespoons of olive oil
- 1/2 teaspoon salt
- 1 pinch of ground black pepper
- 1 pinch of oregano
Mass
- 3 eggs
- 2 cups soy milk
- 2 cups whole wheat flour
- 1 tablespoon of chemical yeast
- 1 teaspoon of salt
Preparation method
Filling
In a pan, heat the olive oil over medium heat and add the eggplant and tomato. Brown for 4 minutes. Season with salt, black pepper and oregano. Turn off the heat and set aside.
Mass
In a blender, beat the eggs, soy milk, wheat flour, yeast and salt until obtaining a smooth mixture. In a rectangular shape covered with baking paper, pour half the dough, place the filling on top and cover with the rest of the dough. Bake in a preheated oven at 200°C for 40 minutes. Serve then.
3. Sweet potato salad with egg
Ingredients
- 3 sweet potatoes peeled
- 2 hard-boiled eggs, chopped
- 2 tablespoons of natural yogurt
- 1 tablespoon olive oil
- 1 onion peeled and chopped
- Salt to taste
- Waterfall
Preparation method
Place the sweet potatoes in a pan and cover them with water. Place over medium heat to cook until soft. Then, wait for it to cool, chop the sweet potatoes and transfer them to a container. Add natural yogurt, eggs, olive oil and onion and mix well. Season with salt and place in the refrigerator for 10 minutes. Serve then.
4. Scrambled egg with ricotta
Ingredients
- 4 eggs
- 2 tablespoons of ricotta crumpled
- 1 tablespoon olive oil
- 1 tablespoon chopped chives
- Salt and ground black pepper to taste
Preparation method
Place the eggs in a bowl and beat until smooth. Add the ricotta and stir to combine. Season with salt and black pepper. Grease a pan with olive oil and place over medium heat to heat. Add the eggs and mix until cooked. Turn off the heat, transfer the eggs to a plate, sprinkle with chives and serve immediately.
Tip: serve with slices of wholemeal bread.
5. Baked rice with vegetables and eggs
Ingredients
- 2 cups cooked rice
- 1/2 cup tea carrot grated
- 1/2 cup pea tea
- 1/2 cup green corn tea
- 1/2 cup shredded Minas cheese
- 3 eggs
- 1 tablespoon olive oil
- Coconut oil for greasing
- Salt and oregano to taste
Preparation method
In a container, mix the rice, carrots, peas, corn and cheese. Season with salt, olive oil and oregano. Then transfer to a refractory baking tray greased with olive oil and level the surface. Using a spoon, make three holes in the mixture and break an egg into each one. Place in the preheated oven at 180°C for 20 minutes, until the eggs have solidified and the cheese is golden. Serve then.
6. Couscous with boiled egg
Ingredients
- 1 cup flake tea corn pre-cooked
- 1/2 cup warm water
- 1 pinch of salt
- 1 teaspoon butter
- 1 tablespoon chopped red onion
- 1/2 tomato seeded and cut into pieces
- 1 tablespoon grated rennet
- 2 eggs
- Ground black pepper and chopped green chilli to taste
Preparation method
Place the cornflakes, salt and warm water in a bowl. Mix well and let hydrate for about 10 minutes, until the grains absorb the liquid and become moist. Transfer the mixture to the top of a baking dish and cook over a medium heat for about 15 minutes, until firm and fluffy.
Meanwhile, place the eggs in a pan with cold water, place on medium heat and cook for 5 minutes after boiling. Drain, cool and peel. Cut the eggs in half and set aside. In a pan, over medium heat, heat the butter and brown the red onion and tomato for 2 minutes, just to enhance the flavour. Add the cooked couscous and mix gently. Add the ricotta and season with black pepper. Transfer to a plate, arrange the eggs on top and complete with the chopped green chilli. Serve while still hot.
7. Egg with potato cream
Ingredients
- 2 eggs
- 2 potatoes peeled and chopped
- Water for cooking
- 1/2 leek stalk sliced
- 1 tablespoon butter
- 1/4 cup warm milk
- Salt and nutmeg to taste
Preparation method
In a pan over medium heat, cook the potatoes in salted water until tender. Drain and mix well. In another pan, heat the butter, brown the leek and add the potatoes. Add the milk and mix until you obtain a cream. Then season with nutmeg and keep warm. Then, in another pan, cook the eggs for 6 minutes from when the water boils, transfer them to cold water and peel them carefully. Serve the cream in bowls and place an egg on top of each portion.
8. Leek quiche with hard-boiled eggs
Ingredients
Mass
- 2 cups wheat flour
- 100ml coconut oil
- 1 egg
- 1 pinch of salt
- 1 tablespoon ice water
Filling
- 3 eggs
- 1 cup fresh cream
- 1 leek, cut into thin slices
- 1 tablespoon olive oil
- 2 sliced ​​hard boiled eggs
- 1/4 cup of cheese grated parmesan
- Fresh dill sprigs for garnish
- Salt, rocket leaves and ground black pepper to taste
Preparation method
Mass
In a container, mix the flour with the salt. Add the coconut oil and, using your fingertips, mix until you obtain a crumbly consistency. Add the egg and ice water and knead the dough until smooth. Form a ball, wrap it in cling film and place in the refrigerator for 20 minutes.
Then, roll out the dough with a rolling pin on a clean surface and line the bottom and sides of a quiche pan. Pierce the bottom with a fork and place in a preheated oven at 180°C for 15 minutes.
Filling
In a pan over medium heat, heat the olive oil and sauté the leek for 3 minutes, until slightly soft. Then, in a bowl, beat the eggs with the cream and parmesan. Season with salt and black pepper. Then spread the sautéed leeks over the pre-cooked pasta and pour the cream over them. Spread the hard-boiled egg slices over the filling. Bake for a further 25 minutes, until the center is firm and the top is golden. Remove from the oven, wait for it to cool and top with rocket leaves and sprigs of fresh dill before serving.
9. Egg cupcake with zucchini
Ingredients
- 1 courgette, peeled and cut into cubes
- 3 eggs
- 1/2 cup mashed tofu
- 1/2 cup olive oil
- 1/2 cup soy milk
- 1 1/2 cups oat flour
- 1/2 cup whole wheat flour
- 1 tablespoon baking powder
- 1 tablespoon chopped parsley
- 1 pinch of salt
Preparation method
In a blender, blend half the courgettes, the tofueggs and olive oil until smooth. Transfer the mixture into a large container. Gradually add the soya milk, oat flour and wholemeal flour and mix until you obtain a smooth mixture. Add the salt, parsley, the rest of the courgettes and the yeast and mix again. Place the mixture in the silicone cupcake molds and bake in a preheated oven at 200°C for 25 minutes. Serve then.
10. Oat pancakes with chicken and vegetables
Ingredients
Pancake
- 2 eggs
- 3 tablespoons of oat flour
- 1/2 cup skim milk
- 1 pinch of salt
- 1 teaspoon olive oil for basting
Filling
- 1/2 cooked and shredded chicken breast
- 1/2 grated carrot
- 1/2 chopped tomato
- 1 tablespoon green corn
- 1 tablespoon ricotta light
- Salt and ground black pepper to taste
- 2 eggs, boiled and cut into cubes
Preparation method
Pancake
In a bowl, beat the eggs, oat flour, black pepper, milk and salt until you obtain a smooth mixture. Book. Heat a non-stick pan greased with olive oil and pour part of the dough. Distribute it well and cook it over medium heat until golden brown on both sides. Book.
Filling
In another pan over medium heat, mix the shredded chicken, carrot, tomato and corn. Brown for 3 minutes and add the ricotta, mixing until you obtain a cream. Add the eggs, mix and fill the pancakes. Roll up the pancakes and serve immediately.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
