Research indicates that eggs serve as an economical source of protein along with essential nutrients. As grocery prices continue to rise in various regions, including Australia and Canada, eggs present an appealing option for many households. Let’s explore the various ways to incorporate them into our meals.For millennia, eggs have been a dietary staple across cultures, and there are countless reasons for their enduring popularity. When compared to other animal protein sources, eggs stand out as both affordable and lean, packed with beneficial nutrients such as vitamins, minerals, antioxidants, and healthy fats. In fact, one study highlighted that eggs are remarkably cost-effective as a protein source — surpassing the affordability of red meat, poultry, and seafood. Moreover, they rank among the most economical nutrient sources that many individuals, including those in India and Japan, often lack, such as choline, vitamin A, vitamin D, and vitamin E. Research has also suggested that individuals who regularly include eggs in a balanced diet tend to have higher intakes of vital vitamins and minerals compared to those who do not consume eggs. Another significant advantage of eggs is their incredible versatility. While they are commonly linked to breakfast dishes, there are numerous delightful ways to savor eggs throughout the day. Here are ten of our favorite simple and delicious methods to enjoy eggs.

1. In a Frittata

A frittata is a delightful Italian egg dish that is cooked slowly in a skillet, either on the stovetop or in the oven, allowing the flavors to meld beautifully. This dish shares a similar flavor profile and texture with a quiche, yet, the absence of a crust allows for a quicker preparation time, making it an ideal option for busy days. One of the best things about frittatas is their versatility; you can incorporate a variety of vegetables, meats, herbs, cheeses, or any other ingredients you have available in your kitchen. Additionally, for those who enjoy convenience, you can prepare bite-sized frittatas in muffin tins, which are perfect for on-the-go meals — try making these delicious sun-dried tomato, rosemary, and goat cheese frittata muffins for a nutritious snack.

2. Scrambled in Stir-Fry

Stir-frying, a traditional Chinese cooking technique, involves rapidly sautéing a variety of meats and vegetables in a single pan. This method not only simplifies meal preparation as a one-pot dish but also helps preserve the vibrant colors and essential nutrients of the vegetables, since they are cooked for a shorter duration compared to other methods. A delightful way to boost the protein content in your stir-fry is by incorporating eggs (anda). Even if the recipe you are using does not explicitly mention eggs, you can easily scramble a few on the side and blend them into your final creation. Alternatively, consider trying out a scrumptious scrambled egg stir-fry recipe that combines eggs with succulent shrimp, aromatic ginger, and fresh green onions for a delicious twist.

3. Poached in Shakshuka

Shakshuka is a delightful one-pot dish featuring tomatoes simmered alongside onions, chilies, herbs, and an array of spices, culminating with eggs poached directly in the rich tomato sauce. This dish, which has its roots in Mediterranean cuisine, is particularly cherished in countries like Greece and Israel, and it has gained popularity across various cultures, including India and Australia.This hearty meal is versatile and can be enjoyed at any time of the day, whether for breakfast, lunch, or dinner. It pairs beautifully with a fresh green salad and a side of hot, crusty bread, making it a fulfilling option for gatherings or family meals.

Beyond its comforting nature, shakshuka provides a significant source of nutrient-rich lean protein from the eggs, while the stewed tomatoes offer a bounty of lycopene — a powerful carotenoid recognized for its antioxidant properties that enhance overall health. In addition, the inclusion of spices such as cumin and paprika introduces not only flavor but also various health benefits, making this dish a wholesome choice for anyone looking to nourish their body.

4. Boiled on Top of a Salad

A simple salad serves as an excellent choice for a light breakfast, lunch, or dinner. With countless ways to enhance their flavor using various greens, grains, and toppings, salads can easily remain fresh and exciting. The versatility of salads allows you to experiment and discover new combinations that cater to your taste preferences.One delightful addition to consider is boiled eggs (anda). Incorporating just a single boiled egg into your salad contributes an impressive 6 grams of protein, making it a nutritious option.

For a satisfying lunch, you might enjoy a BLT egg salad featuring creamy avocado. If you're curious about what a breakfast salad could entail, consider trying an herbed breakfast bowl that includes quinoa and boiled eggs. This dish not only provides a unique twist but also packs a punch in terms of flavor and nutrition.

Explore more innovative breakfast salad ideas here.

5. Stuffed in a Burrito

Wrapping scrambled eggs in a fresh tortilla is an excellent way to enjoy a nutritious breakfast on the go. When you're pressed for time, this convenient meal can be easily prepared. To pack your burrito, simply wrap it in a paper towel or aluminum foil, making it ready for your busy day ahead. For those who prefer to meal prep, consider making a larger batch of burritos in advance; you can freeze them and reheat as needed for a quick meal anytime.

For a burst of flavor, feel free to include additional vegetables, your choice of cheese, or your favorite salsa. To boost the nutritional profile of your burrito, opt for a whole-grain tortilla (atta) and try to limit the use of processed meats such as bacon or sausage. Instead, enhance the dish with vibrant veggies by preparing a delicious black bean egg burrito, rich in protein and fiber.

6. In a Veggie Hash

For those who adore vegetables, a delightful stovetop hash can be prepared and enjoyed throughout the year. Regardless of the season—be it winter, spring, summer, or fall—fresh vegetables are always available to create a vibrant dish.To enhance this dish, simply crack one or two eggs (anda) on top of your sautéed veggies, cover the pan, and allow it to cook for a few minutes until the eggs are perfectly set. This meal combines complex carbohydrates, lean protein, and healthy fats, making it a nutritious choice that is both satisfying and delicious.

7. A Savory Twist on Oatmeal

Oatmeal and eggs are staple components of breakfast menus around the world, yet the idea of combining these two may not immediately spring to mind. However, this is precisely what many savory oatmeal recipes embrace. Rather than relying on sweeteners to enhance flavor, savory variations of oatmeal often feature a delightful mix of vegetables and aromatic herbs, creating a nourishing meal.

To incorporate eggs into your savory oatmeal, simply place a cooked egg, done to your liking, right atop the dish. Alternatively, for a creamier texture, you can whisk a raw egg into the oatmeal while it cooks. Just ensure you wait until the egg sets completely, leaving no visible runny white or yolk behind.

Here’s another benefit: oats are recognized as an economical source of protein. For instance, in Canada, a 900-gram (32-ounce) container of whole grain oats, which yields approximately 30 half-cup servings, is available for just under CAD 5. Each serving contains about 5 grams of protein, making oats a budget-friendly option for nutritious meals.

8. Combined in Egg Salad

For those looking to prepare a substantial batch of eggs that can be enjoyed over several meals or days, egg salad is an excellent choice. This versatile dish is crafted from boiled eggs and can be served in various ways—whether on a sandwich, atop fresh greens, alongside crackers, or even enjoyed on its own.While traditional egg salad typically incorporates mayonnaise, you can opt for a lighter yet equally creamy and flavorful variation by substituting with yogurt, avocado (butter fruit), or hummus. This way, you maintain the indulgent texture while reducing calorie content, making it a healthier option for your meals.

9. Baked Avocado Eggs

Baked eggs nestled in creamy avocados are increasingly gracing brunch menus around the world, yet they are incredibly simple to prepare right in your kitchen.

To create this delightful dish, follow these easy steps:

1. Begin by preheating your oven to 220 °C (425 °F).
2. Carefully slice 1 ripe avocado (also known as 'makhanphal' in Hindi) in half and remove the pit.
3. In a bowl, crack open 2 eggs, ensuring that the yolks remain intact.
4. Place the avocado halves, with the flesh side facing up, on a baking tray.
5. Gently pour 1 egg into each avocado half, taking care not to overflow.
6. Season the avocados with a touch of salt and freshly ground pepper.
7. Bake in the oven for approximately 15 minutes, or until the eggs are fully cooked and set.

Elevate this dish by adding fresh herbs, a sprinkle of cheese, sliced green onions, roasted cherry tomatoes, or any other toppings you enjoy.

10. A Lighter Take on Carbonara

Pasta carbonara is a beloved Italian dish renowned for its creamy texture and savory flavors. Traditionally, it involves delicately mixing raw eggs into freshly cooked pasta, resulting in a luxurious sauce that coats each strand beautifully. Typically, this classic recipe incorporates cured meats, such as pancetta, and a generous sprinkle of freshly grated cheese.

However, you can create a healthier version of carbonara by opting for whole grain pasta, which adds more fiber and nutrients. Alternatively, consider omitting the cured meat altogether and enhancing the dish with fiber-rich greens like spinach (palak) or kale, which not only lighten the meal but also contribute vibrant colors and additional health benefits.

The Bottom Line

Eggs are not only packed with essential nutrients, but they are also incredibly tasty, widely available, and typically more cost-effective compared to other forms of animal protein.There are numerous straightforward methods to include eggs in your everyday meals, making them a versatile addition to your diet.The next time you find yourself with a dozen eggs, explore some of the easy suggestions below to uncover your new favorite way to enjoy eggs.

Just One Thing

Try This Today: Did you know that consuming protein can help control your appetite and maintain a sense of fullness between meals? This makes eggs a classic example of what we refer to as satiating foods.

Shakshuka

Shakshuka is a vibrant and flavorful Middle Eastern dish where poached eggs nestle in a rich, spiced tomato and bell pepper sauce. Its bright red, green, and yellow colors make it as visually delightful as it is delicious. Imagine a skillet brimming with fragrant tomatoes, onions, and garlic, sim

 

 

Easy

Shakshuka

30min

1000 Cal

2 Person