29 Best High Protein Egg Recipes for Every Meal
Protein is key to so many of our body’s functions, and that includes muscle building and weight loss.
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I am a nutritionist and endurance coach for both professional and amateur athletes, and my experience shows the best of them have their food dialed in.
If you’re looking to up your protein content there’s a good chance you either want to build muscle, or slim down while toning up and looking and feeling great. Protein can help you do that.
In fact, this study on protein and muscle hypertrophy is incredibly insightful. There’s a clear link to increased protein intake and muscle growth, because protein is the key that drives the processes that create muscle.
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How many high protein egg recipes do you know that can transform the humble egg into a culinary masterwork? I can think of a few.
Spanning from quick breakfasts to filling midweek meals, each idea boasts the healthiest ingredients (eggs play their big role, of course) and a superior protein count.
Did you know that egg protein provides all the essential amino acids your body needs? It’s also highly digestible and important to muscle health.
No wonder eggs are often punned as ‘eggceptional’. They truly stand out!
If you know how much protein is in an egg and how much you need per meal, you can easily make sure to get enough.1
Take two eggs and you already get 12g of protein. Then, a few more ingredients and bam, you’ve introduced a nutritious power player to your plate.
You can also check out our free high protein meal plan to get more valuable insight into your diet.
Let’s crack into irresistible high protein egg recipes!
Although you might just find everything you need on this list, I have a few more suggestions. Check out our finest egg recipes for brunch & lunch for more flavours!
And since eggs and our most important meal of the day can’t stay apart, don’t miss out on these egg recipes for the ultimate breakfast experience!
Now, headfirst into the best eggs for protein recipes!
Some of them are true classics like this tasty scramble with cheese while others take on some unexpected forms like cottage cheese pancakes with three ingredients.
If you want to boil it down to a two-ingredient recipe, then banana egg pancakes are the answer!
1. Super-Quick High Protein Omelette
Bonus: perfect balance of protein and low calorie ingredients
This high-protein omelette is the perfect recipe for a protein-packed super-breakfast that you can adjust to your taste. Serve with your favourite toppings!
2. Scrambled Egg on Avocado Toast
Bonus: dairy-free and easily customizable
Our high protein and delicious take on the tried and true combo of egg on avocado toast. It’s a super easy recipe with just the right dash of spice.
3. Scrambled Eggs with Cheese
Bonus: perfect scramble ready in 5 min
Quite probably the best protein egg scramble you’ve ever eaten! Served on a piece of whole grain toast, this cheesy goodness is sure to fuel your day.
4. Low Carb Breakfast Egg Muffins
Bonus: high in healthy fats
These breakfast egg muffins make for a delicious high protein and low carb meal or a grab-and-go snack. Simple and filling!
5. Italian-Style Egg Muffins
Bonus: awesome for packing and freezing
A beautiful combo of fresh basil, salty feta, tangy sun-dried tomatoes and sweet cherry tomatoes gives these healthy breakfast muffins an Italian flair and amazing flavors.
6. Smoked Tofu Breakfast Egg Muffins
Bonus: regular tofu and smoked paprika make for a great alternative
These smoked tofu breakfast egg cups taste like the beautiful French pizzas known as Tarte Flambee. So pizza as the first meal of the day? Beautiful taste-wise and protein-wise!
7. Asian-Style Easy Egg Muffins
Bonus: tasty and durable ingredients
Asian-style easy egg muffins with carrot and ginger are a fresh and delicious breakfast recipe. The soy sauce ties it all together!
8. Fluffy Quinoa Egg Muffins
Bonus: incredibly nutritious
These quinoa egg muffins are super quick and perfect for gym-goers. They’re also low in calories and make for a filling and easy breakfast.
9. Soy Sauce Eggs (Shoyu Tamago)
Bonus: perfect for ramen
These flavourful soy sauce eggs with jammy yolks are full of high quality protein and taste. Perfect for lunch, dinner, or as a snack you can easily carry around with you.
10. Avocado Deviled Eggs
Bonus: great recipe with a spicy kick
Upgraded stuffed egg recipe with a touch of heartiness and avocado creaminess. These avocado deviled eggs make a delicious low calorie snack with protein.
11. Great British Eggy Bread
Bonus: just 4 min of prep
Quick eggy bread is a simple but satisfying recipe you can master in just a few minutes. Why wait longer for a tasty and healthy breakfast?
12. Egg on Avocado Toast
Bonus: perfect choice for under 10 min prep
Egg on avocado toast is a true classic made better with some extra protein and a hint of spice.
Ingredients
- 1 slice wholegrain bread
- ¼ avocado
- 2 tbsp hummus
- 1 tsp lemon juice
- Sriracha
- 1 egg
- ½ tsp olive oil
- Salt and pepper to taste
Instructions
- Fry an egg in a pan on medium heat with olive oil. Stick the bread in the toaster.1 egg, ½ tsp olive oil, 1 slice wholegrain bread
- Meanwhile mash your avocado with hummus, add salt and pepper, sprinkle in some lemon.¼ avocado, 1 tsp lemon juice, Salt and pepper to taste, 2 tbsp hummus
- Now put an egg onto the toast.
- Add a little bit of Sriracha (or your favorite spicy sauce) and munch.Sriracha
NOTES
Nutrition
13. The Best Savoury Ricotta Muffins
Bonus: easy on-the-go idea
These savoury ricotta muffins are just what you need for a healthy and protein-packed meal or snack. They’re a breeze to prepare and a delight to savour.
14. Healthy Egg Salad
Bonus: can work as a salad for breakfast
Savour this healthy egg salad recipe with quinoa and beets for the perfect weight loss lunch! It’s very pleasing to the eye and even more delightful on the palate.
15. Breakfast Egg Burrito
Bonus: have it to go if you’re in a hurry!
All the healthiest burrito ingredients are wrapped in one delicious breakfast egg burrito. It’s a perfect high-protein dish with healthy fillings to keep you going until the next meal.
16. Breakfast Beans and Eggs
Bonus: simple, cheap and full of good stuff
Breakfast beans and eggs are a hearty meal that will satisfy you until lunchtime, and quench the urge to snack. An absolute classic with a creative twist!
17. Potato Farls
Bonus: various seasoning and flavouring ideas
Potato Farls (also known as potato bread) are an authentic Irish recipe served with eggs and tomatoes as a fry-up. It’s the best breakfast option made with little effort and loads of taste.
18. Easy Vegetable Frittata
Bonus: freezable and great for meal prep
This simple vegetable frittata is one of the best high-protein breakfast ideas.
It’s a great idea to use up leftover vegetables (we went for onion, red bell pepper, cauliflower and fresh spinach) and incorporate some egg protein. Complete with fresh herbs and crumbled feta!
19. Eggs and Asparagus Breakfast
Bonus: amazing sour cream and mustard sauce
If you’re looking for a healthy, protein-packed breakfast, this fresh eggs and asparagus breakfast provides 24 grams of protein per serving and a delicious combination of flavours.
20. Easy Tomato Omelette
Bonus: one of the best low carb ideas
This tomato omelette is a healthy high protein lunch or breakfast packing 20 grams of protein per serving. Master the art of the perfect omelette in just 10 minutes!
21. Silken Tofu Omelette with Eggs
Bonus: incredible weight loss omelette
If you’re looking to up your protein intake with amazing flavors, try this high protein, low fat silken tofu omelette with eggs – the perfect healthy breakfast and lunch.
22. Best Easy Omelette Recipe
Bonus: just three eggs, seasonings and some optional cheese
You can now stop your search for the perfect omelette recipe! This omelette is a tasty way to elevate your morning meal to the next level with any filling of choice.
23. 3 Ingredient Microwave Mug Omelette
Bonus: ready to eat in only 5 min
Whip up this healthy & tasty microwave mug omelette with bell peppers in minutes with only 3 basic ingredients. What a great way start to your morning!
24. Quick Spanish Omelette
Bonus: practical and quick protein boost
This quick omelette is a modern update to a Spanish classic with less time, less oil and the same great taste. It turns out soft, moist and super delicious!
25. Noodle Omelette
Bonus: perfect for busy mornings
Noodle omelette made with ramen and eggs—the ultimate cheap vegetarian meal, great for students (or anyone on a budget, for that matter). A cheap, nourishing and absolutely delicious recipe!
26. Low Carb Cream Cheese Pancakes
Bonus: only two ingredients
You just need to mix eggs and cream cheese to get delicious low carb cream cheese pancakes. They taste like thin, warm cheese cake. Pretty good, right?
27. Cottage Cheese Pancakes
Bonus: high protein and gluten-free
These cottage cheese pancakes boost 26g of natural protein with just three ingredients: cottage cheese, eggs and oats. 12 minutes from start to finish!
28. The 2 Ingredient Banana Egg Pancakes
Bonus: brilliant breakfast idea
This world’s simplest banana pancakes contains just two ingredients: egg and banana. They’re ready in minutes and oh so tasty!
29. Farmer’s Breakfast
Bonus: simple ingredients and preparation
This hearty and filling Farmer’s Breakfast (German Bauernfrühstuck) is full of protein and energy. Give this classic a go! It’s one of my favourite high protein breakfast ideas!
Share your best high-protein breakfast foods in the comments!
High protein egg recipes FAQs
What can I add to my eggs for more protein?
If you want to add more protein to your eggs, one way to go is to just add more eggs. Another option is to explore other high protein ingredient choices like dairy products, whole grains, tofu, beans, or even protein powder.
How do you cook eggs with the most protein?
To get the most protein out of an egg recipe, you can always add more eggs or some other protein foods like cottage cheese, Greek yogurt, tofu, or any other source of protein that you like.
How can I get 40g of protein for breakfast?
Getting 40g of protein for breakfast is possible with high protein egg recipes if you increase the number of eggs used. For example, a 4-egg omelette with added protein sources like feta or tofu can provide up to 40g of protein.
Adding some wholegrain bread to your omelette is another option.
You can also check out other high protein vegetarian recipes that are packed with protein from different sources.
Do 2 eggs give enough protein?
2 eggs provide about 12g of protein and are amazing as a part of a nutritious meal. However, it’s best to consider adding other protein-rich ingredients to meet your protein goals.
You can check how much protein you need using this calculator.
Also, learn how to increase your protein intake here! And make sure you know how to store your eggs by checking out our article on how long eggs last in the fridge!
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
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2 comments
Love omelettes! Eating the poor man’s omelette now, made with tomatoes and Spam
I’m sure Rambo would approve!