Eggs are one of the best sources of high-quality protein, packed with essential amino acids, vitamins, and minerals. Whether you’re rushing in the morning or need a quick post-workout meal, these five easy egg recipes can be prepared in under 20 minutes—perfect for busy days!
1. Scrambled Eggs with Spinach & Feta (3 eggs, 15g protein)
Ingredients:
- 3 large eggs
- ½ cup fresh spinach
- ¼ cup crumbled feta cheese
- 1 tsp olive oil
- Salt & pepper to taste
Instructions:
- Heat olive oil in a pan over medium heat.
- Add spinach and sauté for 1-2 minutes until wilted.
- Whisk eggs in a bowl, season with salt and pepper, then pour into the pan.
- Stir gently until eggs are softly scrambled.
- Sprinkle feta cheese on top and serve immediately.
Why Try It? Spinach adds iron, while feta gives a creamy, tangy kick—great for a quick, protein-packed breakfast!
2. Microwave Egg Mug Omelette (2 eggs, 12g protein)
Ingredients:
- 2 eggs
- 2 tbsp diced bell peppers
- 1 tbsp shredded cheese
- 1 tsp chopped chives
- Salt & pepper
Instructions:
- Whisk eggs in a microwave-safe mug.
- Add veggies, cheese, and seasoning.
- Microwave for 1 minute, stir, then cook for another 30-60 seconds until set.
Perfect For: A no-fuss, single-serving meal when you’re short on time!
3. Avocado & Egg Toast (1 egg + 1 toast, 10g protein)*
Ingredients:
- 1 slice whole-grain bread
- 1 egg (fried or poached)
- ½ mashed avocado
- Red pepper flakes (optional)
Instructions:
- Toast the bread until crispy.
- Spread mashed avocado on top.
- Cook the egg (sunny-side-up or poached) and place it over the avocado.
- Sprinkle salt, pepper, and red pepper flakes.
Why It’s Great: Healthy fats from avocado + protein from eggs = a balanced, energy-boosting meal!
4. 5-Minute Egg & Cheese Quesadilla (2 eggs, 18g protein)
Ingredients:
- 2 eggs
- 1 whole-wheat tortilla
- ¼ cup shredded cheddar cheese
- Salsa (optional)
Instructions:
- Scramble eggs in a pan and set aside.
- Place tortilla in the same pan, add cheese and scrambled eggs.
- Fold and cook for 1-2 minutes per side until crispy.
Quick Tip: Add a spoonful of salsa for extra flavor—ready in just 5 minutes!
5. Greek Yogurt & Egg Wrap (1 egg + yogurt, 15g protein)
Ingredients:
- 1 large egg (hard-boiled or scrambled)
- 1 whole-wheat wrap
- 2 tbsp Greek yogurt
- Cucumber slices
- Dill (optional)
Instructions:
- Spread Greek yogurt on the wrap.
- Add sliced hard-boiled egg (or scrambled eggs) and cucumber.
- Sprinkle dill, roll, and enjoy!
High-Protein Bonus: Greek yogurt adds extra creaminess and 5g more protein per serving!
Final Thoughts
These high-protein egg recipes are not only quick but also delicious and nutritious. Whether you prefer scrambled, boiled, or microwaved eggs, there’s an option for every taste. Try them out for a fast, protein-rich meal anytime!
Which one will you make first? Let us know in the comments!
Also Read: 8 Delicious Sweets and Dishes for Raksha Bandhan Celebrations
My Name is Sanjeev Vekariya, I cover Articles related to Baking, Recipes, Desserts and Cake . I have more than 5 Years of Experience in Writing Food Article.