Lunch Ideas with Eggs: Protein-Packed and Easy Recipes

Lunch Ideas with Eggs: Protein-Packed and Easy Recipes

Lunch Ideas with Eggs: Protein-Packed and Easy Recipes

Eggs are a versatile and affordable ingredient that can be used in countless ways to make a delicious and nutritious lunch. These recipes are quick, satisfying, and perfect for work or on-the-go meals.

8 Egg-Based Lunch Ideas

  • Egg and spinach wrap
  • Devilled egg salad
  • Egg fried rice
  • Avocado and poached egg toast
  • Egg and veggie muffin cups
  • Classic egg salad sandwich
  • Shakshuka with bread
  • Scrambled eggs with smoked salmon

Recipe 1: Egg and Spinach Wrap

Egg and Spinach Wrap

Ingredients:

  • 1 large whole-grain tortilla
  • 2 eggs
  • 1/2 cup fresh spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a pan and sauté spinach until wilted.
  2. Beat the eggs, season with salt and pepper, and scramble them in the pan with the spinach.
  3. Spread the mixture onto the tortilla, roll tightly, and slice in half for a portable lunch.

Recipe 2: Devilled Egg Salad

Devilled Egg Salad

Ingredients:

  • 4 hard-boiled eggs
  • 2 tablespoons mayonnaise
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon paprika
  • Salt and pepper to taste

Instructions:

  1. Peel the hard-boiled eggs and chop them into small pieces.
  2. Mix the eggs with mayonnaise, mustard, paprika, salt, and pepper.
  3. Serve with crackers, on bread, or over a bed of lettuce.

Recipe 3: Egg Fried Rice

Egg Fried Rice

Ingredients:

  • 2 cups cooked rice (preferably chilled)
  • 2 eggs
  • 1/2 cup mixed vegetables (e.g., peas, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil

Instructions:

  1. Heat sesame oil in a pan and sauté mixed vegetables for 2–3 minutes.
  2. Push the vegetables aside, crack in the eggs, and scramble them.
  3. Add the cooked rice and soy sauce, mixing well. Heat through.
  4. Pack into a container for a simple and satisfying lunch.

Recipe 4: Avocado and Poached Egg Toast

Avocado and Poached Egg Toast

Ingredients:

  • 2 slices of whole-grain bread
  • 1 ripe avocado
  • 2 eggs
  • 1 teaspoon lemon juice
  • Salt and pepper to taste

Instructions:

  1. Toast the bread slices to your liking.
  2. Mash the avocado with lemon juice, salt, and pepper, and spread it over the toast.
  3. Poach the eggs in boiling water with a splash of vinegar for 3–4 minutes.
  4. Top each slice of toast with a poached egg and serve or pack for later.

Recipe 5: Egg and Veggie Muffin Cups

Egg and Veggie Muffin Cups

Ingredients:

  • 6 eggs
  • 1/2 cup diced bell peppers
  • 1/4 cup diced onion
  • 1/4 cup shredded cheese (optional)
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 180°C (350°F) and grease a muffin tray.
  2. In a bowl, beat the eggs and mix in the vegetables, cheese, salt, and pepper.
  3. Pour the mixture into the muffin tray, filling each cup 3/4 full.
  4. Bake for 15–18 minutes or until the eggs are set.
  5. Cool and pack into containers for a convenient lunch.

Recipe 6: Classic Egg Salad Sandwich

Classic Egg Salad Sandwich

Ingredients:

  • 4 hard-boiled eggs
  • 2 tablespoons mayonnaise
  • 1 teaspoon Dijon mustard
  • 2 slices of whole-grain bread
  • Salt and pepper to taste

Instructions:

  1. Peel and mash the hard-boiled eggs in a bowl.
  2. Mix with mayonnaise, mustard, salt, and pepper.
  3. Spread the egg mixture onto one slice of bread and top with the other slice.
  4. Slice in half and pack for lunch.

Recipe 7: Shakshuka

Shakshuka

Ingredients:

  • 4 eggs
  • 1 can of chopped tomatoes
  • 1/2 onion (diced)
  • 1 clove garlic (minced)
  • 1 teaspoon paprika
  • 1/2 teaspoon cumin
  • Salt and pepper to taste

Instructions:

  1. Heat a pan and sauté the onion and garlic until soft.
  2. Add the chopped tomatoes, paprika, cumin, salt, and pepper, and simmer for 10 minutes.
  3. Make small wells in the sauce and crack the eggs into them.
  4. Cover and cook for 5–7 minutes until the eggs are set.
  5. Serve with crusty bread or pack into a container for later.

Recipe 8: Scrambled Eggs with Smoked Salmon

Scrambled Eggs with Smoked Salmon

Ingredients:

  • 3 eggs
  • 1/4 cup milk
  • 1 tablespoon butter
  • 50g smoked salmon (sliced)
  • Salt and pepper to taste

Instructions:

  1. Whisk the eggs with milk, salt, and pepper.
  2. Melt butter in a pan and pour in the egg mixture.
  3. Cook gently, stirring constantly, until creamy and scrambled.
  4. Top with smoked salmon slices and serve or pack for a gourmet lunch.

Tips for Egg-Based Lunches

  • Hard-Boil in Advance: Prepare hard-boiled eggs at the start of the week for quick additions to meals.
  • Balance the Meal: Combine eggs with vegetables or grains for a complete lunch.
  • Keep Fresh: Use insulated containers to maintain warmth or freshness.

You can purchase Deer & Oak kitchenware though our website at deerandoak.co.uk or through Amazon UK at amazon.co.uk


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