When putting together a balanced menu, opting for recipes with eggs can be a smart strategy. Rich in proteins and essential nutrients, it contributes to satiety and fits easily into quick preparations, without requiring complex techniques or many ingredients.
Below, check out protein-rich and easy-to-make egg recipes. These are ideal ideas for those who want to vary their lunch, while maintaining a focus on health, flavor and efficiency in the kitchen.
Ingredients
- 2 tablespoons olive oil
- 1/2 chopped onion
- 2 cloves of garlic, chopped
- 2 cups of tomato sauce
- 1/2 cup of tea chickpea cooked and drained
- 1/2 cup cherry tomatoes cut in half
- 2 eggs
- 1 teaspoon sweet paprika
- 1/2 teaspoon cumin powder
- Basil leaves, salt and ground black pepper to taste
Preparation mode
In a deep frying pan, heat the olive oil over medium heat and sauté the onion until soft. Add the garlic and stir for a few seconds until it releases its aroma. Add the tomato sauce, chickpeas and cherry tomatoes, mixing well. Season with paprika, cumin, salt and black pepper, letting it cook for about 10 minutes until the sauce thickens.
With a spoon, make two spaces in the sauce and break the eggs directly into those places. Cover the skillet and cook over low heat until the whites are firm and the yolks are still slightly creamy. Finish with basil on top and serve while still hot.
Tip: serve with slices of bread.
Ingredients
- 1 tablespoon olive oil
- 1/2 chopped onion
- 1 cup of tea broccoli in small florets
- 4 eggs
- 1/2 cup of milk
- Salt and ground black pepper to taste
- Oil for greasing
Preparation mode
In a frying pan, heat the oil over medium heat and sauté the onion until lightly golden. Add the broccoli and sauté for a few minutes until tender but still firm. Book. In a bowl, beat the eggs with the milk until you obtain a homogeneous mixture. Season with salt and black pepper, mixing well.
Transfer the broccoli stew to a pan greased with olive oil and pour the egg mixture over it, spreading it evenly. Bake in a preheated oven at 180°C for around 25 to 30 minutes, until the surface is golden and firm. Remove from the oven, wait a few minutes to set and serve while still hot.
Ingredients
- 1 tablespoon olive oil
- 2 cups of tea spinach
- 2 tablespoons of cream
- 2 eggs
- Salt and ground black pepper to taste
Preparation mode
In a frying pan, heat the olive oil over medium heat and quickly sauté the spinach until wilted. Season with salt and black pepper and distribute the spinach in the bottom of two ramekins. Add a tablespoon of cream over the spinach in each ramekin. Crack an egg into each container, being careful to keep the yolk intact. Then, bake in a preheated oven at 180°C, in a bain-marie, for about 12 minutes, until the white is firm and the yolk is still slightly creamy. Remove from the oven and enjoy.
Tip: serve with slices of toasted bread.
4. Frittata mushroom and tomato
Ingredients
- 1 tablespoon olive oil
- 1/2 cup sliced Paris mushroom
- 1/2 cup of tea tomato chopped
- 4 eggs
- Ground black pepper and salt to taste
Preparation mode
In an oven-safe frying pan, heat the olive oil over medium heat and sauté the mushroom until golden. Then add the tomato and cook quickly. Beat the eggs, season with salt and black pepper and pour over the ingredients. Cook over low heat until firm. Finish in the oven at 180°C for around 10 minutes. Serve immediately.
Ingredients
- 1 cup of quinoa tea
- 2 teacups of water
- 1 breast of chicken cooked and shredded
- 2 eggs
- 1/2 chopped onion
- 2 cloves of garlic, chopped
- 1 tablespoon olive oil
- Green chives, salt and ground black pepper to taste
Preparation mode
In a pan, add the quinoa and water. Cook over medium heat until the water dries up (about 12 to 15 minutes). Book. In another pan, heat the olive oil over medium heat and sauté the onion and garlic until golden. Add the chicken, season with salt and black pepper and mix well. Then add the cooked quinoa and mix everything. Make two spaces in the mixture and crack the eggs directly into the pan, stirring until cooked. Finish with green scent and serve immediately.