WHEN YOU’RE TIGHT on time and need a quick fix – while still eating something tasty – an egg based meal is just what you need. Eggs contain roughly 8g of protein each, alongside a host of other nutritional benefits including vitamins B and D which are important for energy production and healthy bones.
In short, eggs are far too tasty and versatile to be enjoyed solely for breakfast! We’ve rounded up some quick egg-based ideas from spinach scrambles to crustless quiche, and more.
Smoked salmon, asparagus and goats cheese crustless quiche: In a bowl, whisk some eggs and season with salt and pepper. Chop up some asparagus and place into a bowl with some water, then microwave for one minute until just about cooked. Slice some smoked salmon and add this to the eggs, then add in the drained asparagus.
Tip the mixture into a greased gratin dish, and crumble over some goats cheese, making sure the fillings are evenly distributed. Bake in a hot oven for 20 minutes or until just set. You can serve this immediately, or enjoy it cold for lunch. If you want to keep some for tomorrow’s breakfast, you could do what Made by Margie does and make mini quiches for easy keeping.
Cheesy spinach scramble: In a bowl, whisk a few eggs (depending on how hungry you are!), then season with salt and pepper. Heat some oil in a saucepan and add a handful of spinach, and as soon as it begins to wilt, pour in the beaten eggs.
Cook for a few minutes, stirring all of the time, until the eggs are almost set. Fold in some grated parmesan cheese and stir until the cheese has melted and the eggs are set to your liking. Sprinkle over some chilli flakes, and serve on sourdough bread with sliced avocado.
Baked eggs with chorizo: Heat some oil in an ovenproof pan, and fry sliced peppers, onion and chorizo for about five minutes. Add in some garlic and paprika and fry for another minute, then pour over a tin of chopped tomatoes. (A nice addition here would be a tin of chickpeas, as Drizzle and Dip includes in her recipe.)
Season, simmer for about eight minutes until the sauce has thickened, then make four wells and crack an egg into each one. Allow to simmer for another minute, then pop into a hot oven for another 5-10 minutes, depending on how you like your eggs cooked. Serve with some greens and a drizzle of olive oil.
Green omelette: Packed with leafy greens, a green omelette is super healthy and delicious too. In a food processor, blitz a handful each of spinach and kale until smooth. Add in two eggs, seasoning and fresh basil, then blitz for another 20 seconds until the mixture is combined.
Heat some oil in a non stick frying pan and add the egg mixture, stirring with a fork for the first minute or two. Allow the omelette to set, then grate over parmesan cheese, fold and serve.
Homemade beans and eggs: Beans are another great source of protein, and pair deliciously with poached or fried eggs. In a pan, fry onion and garlic until soft, and add in some cumin, paprika and seasoning. Add a tin of drained beans (pinto or cannellini work best) and a tin of chopped tomatoes, and simmer for 10 minutes.
While this is simmering, poach two eggs in boiling water. Serve the eggs on top of the beans with some crusty bread or avocado (depending on how much protein you want to pack in). A drizzle of chilli sauce over the top works wonderfully!
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