5 Protein-Packed Egg Recipes To Make For Your Next Meal

Eggs are the ultimate lockdown staple because of their long shelf life.


Kelleigh Korevaar |

Eggs are the ultimate lockdown staple because of their long shelf life that can be extended when they are stored in the fridge. And they’ve gotten quite a lot of attention during this time, thanks to the lockdown egg challenge that’s circulating on social media. But instead of downing a raw egg, we’ve got 5 egg recipes you can whip up and actually enjoy.

Related: 9 Lockdown Recipes The Men’s Health Team Has Tried And Loved

Breakfast Egg Muffins

egg recipes muffins

Makes 12

Ingredients:

  • 12 extra large eggs
  • 125ml cream
  • ½ cup spring onions, chopped
  • 2 cloves garlic, grated
  • 1 chilli, diced
  • 1 large red bell pepper, diced
  • 1 cup corn, cut off the cob (or frozen)
  • 2 cups baby spinach
  • 60g (½ cup) mozzarella, grated
  • Salt and pepper, to taste
  • Olive oil

Directions:

  1. Preheat oven to 180˚C and grease a 12 cup cupcake tin.
  2. Add a drizzle of olive oil to a large frying pan.
  3. Add spring onion, garlic and chilli. Cook until fragrant.
  4. Add bell pepper and corn and cook until tender.
  5. Add spinach and cook until wilted and all water evaporates. Remove from the heat and stir through the cheese.
  6. Meanwhile, whisk eggs and cream together. Season well.
  7. Evenly distribute the veggies into the cupcake tin.
  8. Pour egg mixture over veggies.
  9. Bake in the oven for 20-25 minutes, or until golden and set.
  10. Serve warm and enjoy!

To Freeze:

Wrap cooked and cooled muffins tightly with cling film and place in a ziplock bag and freeze.

To Reheat:

Defrost muffins in the fridge or covered on the counter.

Oven: Place muffins on a baking tray and reheat in the oven at 180˚C until warmed through.

Microwave: For a quicker breakfast on the go option use the microwave. Place on a piece of paper towel on a microwave-safe plate. Reheat gently in the microwave on medium power until hot and warmed through to the centre, about 30 seconds (from thawed) or 1 to 2 minutes (from frozen).

Related: 5 Mexican-Inspired Avocado Recipes To Make While You’re In Lockdown

Broccoli, Pea & Tomato Frittata

egg recipes frittata

Serves 4-6

Ingredients:

  • 9 extra large eggs
  • 125ml cream
  • 1 tsp dried chilli flakes
  • 125g (±1 cup) mature cheddar, grated
  • ½ onion, diced
  • 100g (±1 cup) asparagus
  • 100g (±1 cup) tenderstem broccoli
  • 150g (±1 cup) peas
  • 150g baby vine tomatoes
  • Salt and pepper, to taste
  • Olive oil
  • Micro herbs & lemon wedges, for serving

Directions:

  1. Preheat your oven to 180°C.
  2. Whisk eggs in a medium bowl with the cream, chilli flakes and salt and pepper, to taste. Stir through the cheddar and set aside.
  3. Heat a drizzle of olive oil in a 25cm oven-proof or cast iron pan. Add onion and cook, stirring occasionally, until softened. Add broccoli and asparagus and cook until almost tender. Add the peas and cook for a minute. Season to taste.
  4. (The veggies will continue to cook in the oven so keep them crunchy.)
  5. Pour the egg mixture into your pan, stir to arrange the veg evenly.
  6. Cook for a few minutes until the edges of the frittata start to pull away from the pan.
  7. Add the vine tomatoes.
  8. Transfer pan to the oven and bake until set, 20-25 minutes.
  9. Sprinkle the frittata with micro herbs and serve with a wedge of lemon.

To Freeze:

Wrap cooked and cooled frittata (whole or in portions) in cling film and freeze.

To Reheat:

Defrost frittata uncovered in the fridge overnight.

Place frittata on a baking tray and reheat in the oven at 180˚C until warmed through.

Related: Our Favourite Healthy Shops That Will Deliver Food During Lockdown

Butternut, Spinach & Feta Quiche

egg recipes quiche

Serves 6-8. Makes a 28cm quiche

Ingredients:

For the Pastry:

  • 225g flour
  • 175g cold butter, cut in cubes
  • 4-5 Tbsp. ice water

For the Filling:

  • 1 small butternut, cubed and roasted
  • 1 small onion, diced
  • 2 cloves garlic, finely grated
  • 1 tsp dried herbs
  • 1 head fennel, finely sliced
  • 200g baby spinach
  • 100g feta cheese
  • Olive oil
  • Salt and pepper, to taste
  • 150ml cream
  • 150ml milk
  • 4 extra large eggs
  • Salt and pepper, to taste

Directions:

For the Pastry:

  1. Place flour and butter into a food processor. Pulse until mixture resembles wet sand.
  2. Add ice water and mix briefly, about 30 seconds, to form a soft dough. Remove dough, shape into a disk, wrap in cling film and refrigerate for at least 2 hours.
  3. Preheat oven to 180˚C.
  4. To roll, lightly flour dough and a clean surface. Roll out gradually, periodically letting the dough rest for a moment before continuing.
  5. Roll dough to a thin round just larger than your fluted quiche pan. Lay dough loosely into the pan. Press firmly along the base and sides. Trim away any overhanging pastry. Line with baking paper. Fill to the top with uncooked rice or beans, then bake in the oven for 15 minutes. Remove the rice or beans and baking paper. Return the crust to the oven for a further 8 to 10 minutes, or until golden and crisp.

For the Filling:

  1. Preheat oven to 180˚C.
  2. Add a drizzle of olive oil to a frying pan over a medium-high heat. Cook the onion and fennel until tender. Add the garlic and dried herbs and cook until fragrant. Add the baby spinach and cook until wilted and all the water is released. Season. Remove from the heat and mix in the roasted butternut.
  3. Arrange vegetables evenly across the quiche crust.
  4. Whisk together the cream, milk and eggs. Season well.
  5. Pour over the filling ingredients.
  6. Crumble over the feta evenly.
  7. Bake quiche for 35 to 40 minutes, or until just set. Leave to cool slightly, then serve with a crisp green salad.

To Freeze:

Wrap the whole cooked and cooled quiche tightly in plastic wrap or cut into portions and individually wrap.

To Reheat:

Defrost the quiche in the fridge overnight if you froze it whole. Portions will defrost quickly.

Reheat on a baking tray in the oven at 180˚C until heated through.

Related: This Simple Vegan Chocolate Bar & Berry Shake Combo Is Packed With Protein

Fluffy Pancakes With Fresh Berries

egg recipes pancakes

Serves 8

Ingredients:

  • 500ml (2 cups) milk
  • 2 extra large eggs
  • 4 Tbsp. melted butter or neutral oil
  • 300g (2 cups) flour
  • 4 Tbsp. sugar
  • 1 Tbsp. baking powder
  • ½ tsp salt
  • Maple syrup / honey & fresh berries, for serving

Directions:

  1. In a large bowl- whisk together milk, eggs, and melted butter.
  2. Add the flour, sugar, baking powder, and salt. Whisk well to combine.
  3. Set batter aside and allow to rest for 15 minutes.
  4. Heat a large non-stick frying pan over medium heat.
  5. Wipe the pan with a piece of paper towel dipped in neutral oil.
  6. Scoop ¼ cup batter per pancake into the hot pan.
  7. Cook on the first side until bubbles appear on the surface. Flip and cook for another 2 to 3 minutes until both sides are golden brown. Transfer to a plate in a warm oven.
  8. Repeat using the remaining batter.
  9. Stack pancakes and top with fresh berries and a drizzle of maple syrup or honey.

To Freeze:

Stack pancakes between wax paper or baking paper, and place in a ziplock / resealable bag to freeze.

To Reheat:

Microwave: Place frozen pancakes on a microwave-safe plate, and microwave for 20 seconds intervals checking until warm and soft.

Oven: Preheat oven to 180ºC. Place the desired number of frozen pancakes in a flat layer on a baking tray and cover the pan tightly with foil. Bake for about 10-15 minutes, until the pancakes are warm and soft.

Vanilla-Orange Bread & Butter Pudding

egg recipes bread and butter pudding

Serves 8

Ingredients:

  • 400-500g your favourite bread loaf, cut into 2.5 cm cubes
  • (an enriched dough / something with pizzazz like brioche, panettone or hot cross buns)
  • 1 cup raisins / sultanas or a mix
  • 50ml Grand Marnier / orange liqueur (optional)
  • 4 large eggs
  • 375ml milk
  • 250ml cream
  • 50g butter, melted and cooled
  • 100g sugar
  • 2 tsp vanilla extract
  • Zest of 1 large orange
  • 30g butter, melted

Directions:

  1. Preheat oven to 180˚C.
  2. Soak raisins in Grand Marnier until puffy and rehydrated.
  3. Place eggs in a very large mixing bowl, whisk briefly.
  4. Add milk, cream, melted butter, sugar, vanilla and orange zest. Whisk to combine.
  5. Add bread cubes, soaked raisins and left over liqueur.
  6. Mix very gently and set aside for a few minutes to allow egg mixture to soak through the bread.
  7. Pour into a baking dish.
  8. Drizzle over 30g melted butter and bake for 45 minutes or until golden brown on top and the inside is set but still slightly wobbly.
  9. Serve warm with custard, ice cream or fresh berries.

To Freeze:

Make your bread and butter pudding according to the recipe. It can be frozen, baked or unbaked. Make sure the dish you cook it in is oven and freezer safe. Wrap in cling wrap or use a large ziplock bag and squeeze all of the air out.

To Defrost and Reheat:

Defrost slowly in the fridge or covered with a dishcloth on the counter. Warm up in the oven (if already baked) or cook (if unbaked) for 45 minutes at 180˚C or until golden brown on top and the inside is set but still slightly wobbly.

For more recipes check out www.sapoultry.co.za

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