Quick Egg Proteins

UNDER 10-MINUTE EGG BREAKFAST DISHES

Eggs are said to be a protein powerhouse, making them an ideal breakfast choice for

sustained energy throughout the day. They provide essential amino acids that support

muscle repair and growth. Rich in vitamins and minerals like B12 and selenium, eggs also

boost overall health. So, if you are an egg fan and focus on your protein intake, then these

10 protein-rich egg breakfast dishes are for you and can be made under 10 minutes.

SCRAMBLED EGGS

To make this, simply beat eggs, season with salt and pepper, and cook in a pan with butter

for fluffy, creamy scrambled eggs.

A classic breakfast staple! Here's a simple recipe for scrambled eggs:

Ingredients: - 2 eggs per serving - Salt and pepper to taste - 1 tablespoon butter or oil per 2 eggs

Instructions:

1. Crack the eggs into a bowl and whisk them together with a fork. Add a pinch of salt and

pepper.

2. Heat a non-stick skillet over medium heat and add the butter or oil.

3. Once the butter has melted, pour in the egg mixture.

4. Let the eggs cook for about 30 seconds, until the edges start to set.

5. Use a spatula to gently scramble the eggs, breaking them up into small curds.

6. Continue cooking for another 30-60 seconds, until the eggs are cooked to your desired

level of doneness.

7. Serve hot and enjoy!

Nutrition Information (approximate):

Per serving (2 eggs): - Calories: 140 - Protein: 12g - Fat: 10g - Saturated fat: 3g - Cholesterol: 180mg - Carbohydrates: 0g - Fiber: 0g - Sugar: 0g - Sodium: 100mg

Variations: - Add diced veggies (e.g., bell peppers, onions, mushrooms) for added flavor and nutrition. - Mix in shredded cheese (e.g., cheddar, feta) for an extra burst of flavor. - Use different seasonings (e.g., smoked paprika, dried herbs) to add depth to your

scrambled eggs. - Add cooked meats (e.g., bacon, sausage) for added protein.

OMELETTE

It is one of the most popular egg dishes and to make this, simply whisk eggs with onions,

tomatoes, chilies, and spices, then cook on a skillet for a classic, customizable omelette.

A classic French dish! Here's a simple recipe for an omelette:

Ingredients: - 2 eggs - 1 tablespoon butter - Salt and pepper to taste - Optional fillings (choose one or more): - Diced ham - Shredded cheese (e.g., cheddar, mozzarella) - Chopped herbs (e.g., parsley, chives) - Diced veggies (e.g., bell peppers, onions, mushrooms) - Cooked meats (e.g., bacon, sausage)

Instructions:

1. Crack the eggs into a bowl and whisk them together with a fork. Add a pinch of salt and

pepper.

2. Heat the butter in a small non-stick skillet over medium heat.

3. Once the butter has melted, pour in the egg mixture.

4. Let the eggs cook for about 30 seconds, until the edges start to set.

5. Use a spatula to gently lift and fold the edges of the omelette towards the center.

6. Once the eggs are almost set, add your desired fillings to one half of the omelette.

7. Use the spatula to fold the other half of the omelette over the fillings.

8. Cook for another 30 seconds to a minute, until the cheese is melted (if using) and the

eggs are cooked through.

9. Slide the omelette out of the skillet onto a plate and serve hot.

Nutrition Information (approximate):

Per serving (2-egg omelette): - Calories: 140 - Protein: 12g - Fat: 10g - Saturated fat: 3g - Cholesterol: 180mg - Carbohydrates: 0g - Fiber: 0g - Sugar: 0g - Sodium: 100mg

Variations: - Add diced veggies or cooked meats to the eggs before cooking for added flavor and

nutrition. - Use different types of cheese or herbs for unique flavor combinations. - Add a sprinkle of paprika or chili powder for an extra kick. - Experiment with different fillings, such as diced ham and pineapple or chopped spinach

and feta.

BOILED EGGS

For this, place eggs in boiling water for 6-8 minutes for soft- or hard-boiled eggs. Cut and top

them with salt, pepper, onions, green chillies, and coriander leaves.

A simple yet nutritious breakfast option! Here's a step-by-step guide to boiling eggs:

Ingredients: - Eggs (as many as you want to boil)

Instructions:

1. Place the eggs in a single layer at the bottom of a saucepan or pot.

2. Add enough cold water to the pan to cover the eggs by about an inch.

3. Place the pan over high heat and bring the water to a boil.

4. Once the water is boiling, reduce the heat to a simmer (medium-low heat).

5. Let the eggs cook for the desired amount of time: - 3-4 minutes for soft-boiled eggs - 5-6 minutes for medium-boiled eggs - 8-9 minutes for hard-boiled eggs

6. Remove the pan from the heat and immediately transfer the eggs to a bowl of ice water to

stop the cooking process.

7. Once the eggs have cooled, crack them gently and peel off the shells.

8. Serve the boiled eggs hot or cold, sliced or whole.

Nutrition Information (approximate):

Per large egg: - Calories: 70 - Protein: 6g - Fat: 5g - Saturated fat: 1.5g - Cholesterol: 180mg - Carbohydrates: 0.5g - Fiber: 0g - Sugar: 0.5g - Sodium: 60mg

Variations: - Add a dash of salt or vinegar to the water for easier peeling. - Use older eggs, as they will be easier to peel. - Boil eggs ahead of time and keep them in the refrigerator for up to a week. - Slice or chop boiled eggs and add them to salads, sandwiches, or breakfast burritos.

EGG SANDWICH

For this, layer scrambled or fried eggs with veggies and cheese between slices of toasted

bread for a hearty sandwich breakfast.

A classic breakfast favorite! Here's a simple recipe for an egg sandwich:

Ingredients: - 2 slices of bread (white, whole wheat, or your favorite) - 1-2 eggs, fried, scrambled, or poached - 1 tablespoon butter or non-stick cooking spray - Salt and pepper to taste - Optional: cheese (e.g., cheddar, American), meats (e.g., bacon, ham), veggies (e.g.,

lettuce, tomato), spreads (e.g., mayonnaise, mustard)

Instructions:

1. Cook the eggs to your desired level of doneness.

2. Toast the bread until lightly browned.

3. Assemble the sandwich by placing the eggs on one slice of bread.

4. Add any desired cheese, meats, veggies, or spreads on top of the eggs.

5. Place the second slice of bread on top to complete the sandwich.

6. Serve and enjoy!

Nutrition Information (approximate):

Per serving (1 egg sandwich): - Calories: 250-300 - Protein: 12-15g - Fat: 10-12g - Saturated fat: 3-4g - Cholesterol: 180-200mg - Carbohydrates: 20-25g - Fiber: 2-3g - Sugar: 2-3g - Sodium: 200-300mg

Variations: - Use different types of bread, such as bagels, English muffins, or croissants. - Add some heat with hot sauce or red pepper flakes. - Use leftover cooked eggs or make a batch of scrambled eggs for the week. - Experiment with different cheeses, meats, and veggies to create your perfect egg sandwich

combination.

EGG MUG SCRAMBLE

To make this, beat eggs with veggies and microwave for 1-2 minutes in a mug for a quick,

mess-free scramble.

A quick, easy, and microwave-friendly breakfast recipe! Here's a simple egg mug scramble

recipe:

Ingredients: - 2 eggs - 1 tablespoon milk or water - 1 tablespoon shredded cheese (optional) - 1 tablespoon diced ham or bacon (optional) - Salt and pepper to taste - Cooking spray or oil

Instructions:

1. Crack the eggs into a microwave-safe mug.

2. Add the milk, shredded cheese, and diced ham or bacon (if using).

3. Whisk the mixture with a fork until the eggs are beaten.

4. Add a pinch of salt and pepper to taste.

5. Spray the inside of the mug with cooking spray or brush with oil.

6. Microwave on high for 30-45 seconds or until the eggs are cooked to your desired level of

doneness.

7. Remove the mug from the microwave and let it cool for a few seconds.

8. Serve the egg scramble hot, garnished with chopped herbs or chili flakes (optional).

Nutrition Information (approximate):

Per serving: - Calories: 140-200 - Protein: 12-15g - Fat: 8-10g - Saturated fat: 2-3g - Cholesterol: 180-200mg - Carbohydrates: 2-4g - Fiber: 0-1g - Sugar: 1-2g - Sodium: 100-200mg

Variations: - Add diced veggies (e.g., bell peppers, onions, mushrooms) for added flavor and nutrition. - Use different types of cheese or meats for unique flavor combinations. - Experiment with different seasonings, such as smoked paprika or dried herbs. - Make a batch of egg mug scrambles on the weekend and refrigerate or freeze for quick

breakfasts throughout the week.

EGG BHURJI

This is desi version of scrambled eggs, where yolk is sautéed with onions, tomatoes, green

chilies, and spices like turmeric and garam masala for a flavorful dish that is best served with

toast or paratha.

A popular Indian scrambled egg dish! Here's a simple recipe for Egg Bhurji:

Ingredients: - 4 eggs - 1 small onion, finely chopped - 2 cloves garlic, minced - 1 small tomato, finely chopped - 1 teaspoon ginger paste - 1 teaspoon cumin powder - 1/2 teaspoon turmeric powder - 1/2 teaspoon red chili powder (optional) - Salt, to taste - 2 tablespoons butter or oil - Chopped cilantro, for garnish

Instructions:

1. Crack the eggs into a bowl and whisk them together. Set aside.

2. Heat 1 tablespoon of butter or oil in a pan over medium heat.

3. Add the chopped onion and sauté until translucent.

4. Add the minced garlic and ginger paste, and sauté for another minute.

5. Add the chopped tomato and sauté until soft.

6. Add the cumin powder, turmeric powder, and red chili powder (if using). Mix well.

7. Pour the whisked eggs over the spice mixture and scramble them together.

8. Cook until the eggs are set and there's no liquid egg visible.

9. Season with salt to taste.

10. Garnish with chopped cilantro and serve hot with toast, roti, or paratha.

Nutrition Information (approximate):

Per serving: - Calories: 200 - Protein: 18g - Fat: 12g - Saturated fat: 4g - Cholesterol: 180mg - Carbohydrates: 4g - Fiber: 1g - Sugar: 2g - Sodium: 200mg

Variations: - Add diced bell peppers or mushrooms for added flavor and nutrition. - Use different spice blends, such as garam masala or pav bhaji masala. - Add some heat with diced jalapeños or serrano peppers. - Serve with different types of bread, such as naan or whole wheat toast.

SUNNY-SIDE-UP

To make this, fry eggs with the yolk intact and season with salt, pepper, and a sprinkle of chili

flakes for a quick classic delight that is best served with sauteed veggies and toast on the

side.

A classic breakfast staple! Here's a simple recipe for sunny-side-up eggs:

Ingredients: - 1-2 eggs - Salt and pepper to taste - 1 tablespoon butter or oil

Instructions:

1. Crack the egg(s) into a non-stick skillet or cast-iron pan.

2. Heat the butter or oil over medium heat.

3. Once the butter has melted, tilt the pan to ensure the egg(s) cook evenly.

4. Cook for 2-3 minutes or until the whites are set and the yolks are still runny.

5. Remove from heat and season with salt and pepper to taste.

6. Serve hot and enjoy!

Nutrition Information (approximate):

Per serving (1 egg): - Calories: 70 - Protein: 6g - Fat: 5g - Saturated fat: 1.5g - Cholesterol: 180mg - Carbohydrates: 0.5g - Fiber: 0g - Sugar: 0.5g - Sodium: 60mg

Variations: - Add a sprinkle of paprika or chili powder for added flavor. - Use different cooking oils, such as olive or avocado oil. - Serve with toast, hash browns, or as part of a breakfast skillet.

FRENCH TOAST

For this, dip bread slices in a mix of eggs, milk, sugar, and cinnamon, then pan-fry for a

sweet, indulgent breakfast.

French toast, the ultimate breakfast treat! It's a classic dish made with bread slices, eggs,

milk, cinnamon, vanilla, and a sweetener. The best part? It's incredibly easy to make and can

be customized to your taste preferences.

*Basic Ingredients:* - _Bread:_ Thick slices of bread, preferably a day old, work best. You can use any type of

bread, but brioche or challah are popular choices ¹ ². - _Egg Mixture:_ Whisk together eggs, milk, sugar, cinnamon, vanilla, and a pinch of salt. - _Toppings:_ Maple syrup, fresh fruit, whipped cream, or powdered sugar are all delicious

options.

*Instructions:*

1. *Prepare the egg mixture*: Whisk together the eggs, milk, sugar, cinnamon, vanilla, and

salt until well combined.

2. *Dip the bread*: Dip each bread slice into the egg mixture, coating both sides evenly.

3. *Cook the French toast*: Heat a non-stick pan or griddle over medium heat. Add butter or

oil and cook the French toast for 2-3 minutes on each side, until golden brown.

4. *Serve and enjoy*: Serve the French toast warm, topped with your favorite ingredients.

*Tips and Variations:* - Use stale bread to make the French toast more crispy. - Add a pinch of nutmeg or cardamom to the egg mixture for extra flavor. - Try using different types of milk, such as almond or soy milk, for a non-dairy version. - Add some crunch by sprinkling chopped nuts or cinnamon sugar on top of the French toast.

Now, go ahead and indulge in this delicious breakfast treat! ¹ ³ ²

EGG WRAP

To make this filling breakfast, use a tortilla or roti, add a scrambled or fried egg, some

veggies, and a drizzle of sauce, then roll it up for a portable meal that can be packed for

office or school tiffin as well.

A convenient and delicious breakfast option! Here's a simple recipe for an egg wrap:

Ingredients: - 1 large flour tortilla - 2 scrambled eggs - 1 tablespoon butter or non-stick cooking spray - 1/4 cup shredded cheese (optional) - 1/4 cup diced ham or bacon (optional) - Salt and pepper to taste - Optional fillings: diced veggies (e.g., bell peppers, onions), salsa, avocado, sour cream

Instructions:

1. Scramble the eggs in a bowl and set aside.

2. Heat the butter or non-stick cooking spray in a small non-stick skillet over medium heat.

3. Add the scrambled eggs to the skillet and cook until they're almost set.

4. Warm the tortilla in the microwave for 10-15 seconds or in a dry skillet for a few seconds.

5. Spoon the scrambled eggs onto one half of the tortilla.

6. Add any desired fillings, such as shredded cheese, diced ham or bacon, and diced

veggies.

7. Fold the tortilla in half to enclose the filling.

8. Cook for another 30 seconds to a minute, until the cheese is melted and the tortilla is

crispy.

Nutrition Information (approximate):

Per serving: - Calories: 250-300 - Protein: 18-20g - Fat: 10-12g - Saturated fat: 3-4g - Cholesterol: 180-200mg - Carbohydrates: 20-25g

- Fiber: 2-3g - Sugar: 2-3g - Sodium: 200-300mg

Variations: - Use different types of cheese, such as cheddar, mozzarella, or feta. - Add some heat with diced jalapeños or serrano peppers. - Use leftover cooked veggies or meats to add extra flavor and nutrition. - Experiment with different seasonings, such as smoked paprika or dried herbs.

DEVILED EGGS

For this, take halve boiled eggs, remove yolks, mix with mustard and yogurt, and pipe back

into the whites for a quick twist on boiled eggs, whichs is widely loved by kids.

A classic party favorite! Here's a simple recipe for deviled eggs:

Ingredients: - 6 large eggs, hard-boiled and peeled - 1/4 cup mayonnaise - 1 tablespoon Dijon mustard - 1 teaspoon prepared horseradish - Salt and pepper to taste - Optional: paprika, chopped chives, or grated cheese for garnish

Instructions:

1. Cut the eggs in half lengthwise and carefully remove the yolks to a bowl.

2. Mash the yolks with a fork until they're well broken up.

3. Stir in the mayonnaise, Dijon mustard, and horseradish until smooth.

4. Season with salt and pepper to taste.

5. Spoon the yolk mixture evenly into the egg white halves.

6. Sprinkle with paprika, chopped chives, or grated cheese for garnish (if using).

7. Chill in the refrigerator for at least 30 minutes before serving.

Nutrition Information (approximate):

Per serving (1 deviled egg): - Calories: 100 - Protein: 6g - Fat: 8g - Saturated fat: 1.5g - Cholesterol: 180mg - Carbohydrates: 1g - Fiber: 0g - Sugar: 1g - Sodium: 100mg

Variations: - Add diced pickles or capers for extra flavor. - Use Greek yogurt or sour cream instead of mayonnaise. - Add some heat with diced jalapeños or serrano peppers. - Use different seasonings, such as smoked paprika or dried herbs.