
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
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Ingredients:
- 1 large whole-grain tortilla
- 2 eggs
- 1/2 cup fresh spinach
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- Heat olive oil in a pan and sauté spinach until wilted.
- Beat the eggs, season with salt and pepper, and scramble them in the pan with the spinach.
- Spread the mixture onto the tortilla, roll tightly, and slice in half for a portable lunch.
Recipe 2: Devilled Egg Salad
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Ingredients:
- 4 hard-boiled eggs
- 2 tablespoons mayonnaise
- 1 teaspoon Dijon mustard
- 1/4 teaspoon paprika
- Salt and pepper to taste
Instructions:
- Peel the hard-boiled eggs and chop them into small pieces.
- Mix the eggs with mayonnaise, mustard, paprika, salt, and pepper.
- Serve with crackers, on bread, or over a bed of lettuce.
Recipe 3: Egg Fried Rice
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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:
- Heat sesame oil in a pan and sauté mixed vegetables for 2–3 minutes.
- Push the vegetables aside, crack in the eggs, and scramble them.
- Add the cooked rice and soy sauce, mixing well. Heat through.
- Pack into a container for a simple and satisfying lunch.
Recipe 4: 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:
- Toast the bread slices to your liking.
- Mash the avocado with lemon juice, salt, and pepper, and spread it over the toast.
- Poach the eggs in boiling water with a splash of vinegar for 3–4 minutes.
- Top each slice of toast with a poached egg and serve or pack for later.
Recipe 5: 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:
- Preheat the oven to 180°C (350°F) and grease a muffin tray.
- In a bowl, beat the eggs and mix in the vegetables, cheese, salt, and pepper.
- Pour the mixture into the muffin tray, filling each cup 3/4 full.
- Bake for 15–18 minutes or until the eggs are set.
- Cool and pack into containers for a convenient lunch.
Recipe 6: 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:
- Peel and mash the hard-boiled eggs in a bowl.
- Mix with mayonnaise, mustard, salt, and pepper.
- Spread the egg mixture onto one slice of bread and top with the other slice.
- Slice in half and pack for lunch.
Recipe 7: 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:
- Heat a pan and sauté the onion and garlic until soft.
- Add the chopped tomatoes, paprika, cumin, salt, and pepper, and simmer for 10 minutes.
- Make small wells in the sauce and crack the eggs into them.
- Cover and cook for 5–7 minutes until the eggs are set.
- Serve with crusty bread or pack into a container for later.
Recipe 8: 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:
- Whisk the eggs with milk, salt, and pepper.
- Melt butter in a pan and pour in the egg mixture.
- Cook gently, stirring constantly, until creamy and scrambled.
- 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