4 Quick Protein-Powered Meals That Take Eggs WAY Beyond Breakfast


Karomaza |

By Nikki Werner; Photography by Unsplash

A twist on breakfast for supper!

Eggs are a perfect package of protein that can be turned into a satisfying supper in minutes. With a box of eggs, a baguette and these four recipes, you’ll be fuelling up in style…

1. Goat’s cheese and fresh herb omelette

This omelette method is by no means classic, but it’s straightforward and delivers a crisp, golden exterior that becomes light and fluffy and then meltingly oozy towards the centre. Note: don’t season with salt too early on, use a good quality non-stick pan and get a handle on your heat source.

You’ll need:
2 eggs
2 tbsp water
2 tbsp milk
Freshly ground black pepper
1 tsp butter
Sea salt flakes
25g chevin (soft goat’s milk cheese)
1 tsp chives, finely snipped
1 tsp parsley, finely chopped

To serve:
Slices of toasted baguette (optional)

Method:
1/ Lightly whisk the eggs, water and milk to combine. Season with freshly ground black pepper and set aside.
2/ Have the cheese, herbs and egg mixture ready.
3/ Add the butter to a 19cm-diameter nonstick pan and heat over medium-low heat until the butter begins to bubble and foam.
4/ Give the eggs another good whisk until frothy and pour into the pan – the edges should start to set immediately.
5/ Cook the omelette for one to one and a half minutes – by this stage there should be bubbling on the underside.
6/ Season the face of the omelette with salt, then crumble over the cheese and sprinkle with herbs. The omelette should be mostly set in the middle (still wobbly but not runny).
7/ Using a flexible spatula, release the edges of the omelette. Flip over and slide onto a warmed plate. The whole process should have taken a total of four minutes. Eat immediately.

Serves 1. Per 193 serving: 961kJ, 16g fat (7g sat), 1 820mg sodium, 4g carbs, 1g fibre, 3g sugars, 19g protein

Cook’s note: Add seasonal soft herbs, like chervil or tarragon.

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2. Egg-enriched Garlicky chicken soup

To enjoy this soup, you must love garlic. It’s both cleansing and comforting with hot, garlicky broth thickened by the softening toast and broken yolk. The freshest garlic, home-made chicken stock, an artisan loaf and good 0quality extravirgin olive oil make all the difference. With thanks to David Tanis and Lulu Peyraud.

You’ll need:
300ml home-made chicken stock (see recipe)
3 garlic cloves, peeled and roughly chopped
1 bay leaf
1 egg
1/2 tsp extra-virgin olive oil
1-2 slices baguette, toasted
1 small spring onion, white and pale green parts only, finely sliced
Sea salt flakes and freshly ground black pepper

For the stock:
1 roast chicken carcass or a pack of chicken wings
1 carrot, peeled and halved
1 celery stick, halved
1 onion, halved
Handful of parsley (if available)
2 bay leaves
6 peppercorns

Method:
1/ To make the stock, add all stock ingredients to a pot, cover with cold water and slowly bring to the boil over medium heat, skimming off any foamy scum that rises to the surface. Just as it’s about to come to the boil, turn down the heat and simmer for one and a half hours. Drain and cool. Refrigerate and remove any solidified fat on the surface.
2/ Peel the garlic cloves, place on a board and chop roughly. Sprinkle liberally with sea salt and, using the side of a knife blade, crush and smear the garlic until it resembles a paste.
3/ Add the chicken stock to a pot and bring to the boil. Add the garlic and bay leaf, turn down the heat and simmer for five minutes.
4/ Heat the oil in a frying pan over medium heat and fry the egg until crisp around the edges and the yolk is just set.
5/ Place the toast in a warmed bowl, place the egg on top and ladle the broth all around. Sprinkle with spring onions, season and eat immediately.

Serves 1. Per 401g serving: 1 296kJ, 11g fat (3g sat), 2 290mg sodium, 35g carbs, 2g fibre, 5g sugars, 19g protein

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3. Baked eggs

What you add to your baked egg depends on what you have in your cupboard (see our suggestions). Baking it in a water bath gives a custardy texture.

You’ll need:
1 egg
2 tsp fresh cream
1 sprig thyme
Sea salt flakes and freshly ground black pepper

To serve:
Thin slices of toasted baguette

Method:
1/ Preheat the oven to 180°C.
2/ Spoon the cream into a small gratin dish, ramekin or teacup and add the herbs.
3/ Break an egg into the dish and season with salt.
4/ Place the dish into a larger, shallow bowl and fill the bowl with boiling water so the water level comes two-thirds of the way up the sides of the egg dish.
5/ Bake for seven to eight minutes or until the white is cooked and the yolk still slightly runny. Season with pepper and serve with toast fingers for dipping.

Serves 1. Per 68g serving: 284kJ, 6g fat (1.5g sat), 1 640mg sodium, 3g carbs, 1g fibre, 0g sugars, 7g protein 126

Just add this:
Before adding the egg, cover the bottom of the baking dish with half a teaspoon of extra-virgin olive oil, 20g feta and a pinch of finely-snipped fresh dill. Line the sides of a buttered dish with a slice of Black Forest ham before adding two teaspoons of cream, a sprinkling of chives and the egg.

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4. Egg and bacon salad

If you feel more comfortable with boiling than poaching, this salad works with a soft-boiled egg too – the important part is the runny yolk, which combines with the dressing on eating.

You’ll need:
3 large handfuls salad leaves
2 rashers thinly-sliced back bacon or Parma ham (we used Bosman’s Real Bacon)
1/2 tsp extra-virgin olive oil
Sea salt flakes and freshly ground black pepper
1 poached egg

For the dressing:
1 garlic clove
1/2 tsp Dijon mustard
1 tbsp red wine vinegar
3 tbsp extra-virgin olive oil

To serve:
Fresh baguette (optional)

Method:
1/ For the dressing, roughly chop the garlic on a board, sprinkle with a generous pinch of salt and crush to a paste using the side of a knife blade. Scrape into a jar, add the red wine vinegar and shake well. Add the mustard and olive oil and shake until creamy and well combined.
2/ Wash and drain the leaves, dry well in a salad spinner and spread out on a clean tea towel.
3/ Heat the olive oil in a small pan, fry the bacon until crisp, drain on a plate lined with paper towel and chop or crumble into pieces.
4/ Add the bacon to the leaves, add two tablespoons of dressing and toss well.
5/ Place the poached egg on top, season generously and eat immediately, using the bread to mop up any remaining dressing.

Serves 1. Per 107g serving: 1 588kJ, 35g fat (7g sat), 2 120mg sodium, 3g carbs, 1g fibre, 0g sugars, 13g protein

Cook’s note:
When making the salad in larger quantities, eliminate the oil by lining a baking sheet with baking paper, arranging the bacon on top and baking on the middle rack of an oven (preheated to 180°C) for 15 minutes.

These easy veggie tacos are secretly packed with protein. Plus: How to make vegan mac and cheese – no fake cheese required!

Watch ON: Dinner Ideas Eggs High-Protein Dishes Lunch Ideas Nutrition Recipes