Nutrition Rich Egg Recipes for Dinner: 7 High Protein Dinner Options

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Nutrition Rich Egg Recipes for Dinner: 7 High Protein Dinner Options

Eggs are a primary source of protein and also contain other important nutrients like zinc, iron, and B12. Try any of these nutrition rich egg recipes for dinner to enjoy high protein dinner time by having more eggs in your meals. For instance, recipes like poached eggs over sorrel rice bowls and shakshuka can be a delicious choice. These filling and healthy recipes can be on the table in just 30 minutes or less.

7 Nutrition Rich Egg Recipes for Dinner – High Protein Dinner Options

1. Shakshuka Without Oven

Shakshuka Without Oven - Nutrition Rich Egg Recipes for Dinner

This is a healthy vegetarian and gluten-free recipe that does not require an oven or baking. You can prepare this nutrition rich dinner dish in just 30 minutes. There are plenty of ways to modify this recipe but here we are discussing the stovetop Shakshuka. Most importantly it can be a good addition to your nutrition rich egg recipes for dinner.

Shakshuka is a Mediterranean traditional dish containing eggs poached in peppers, spices, and tomato sauce. You can make it using cheeses, meats, and other herbs and spices. The most important thing about this recipe is it’s packed with healthy ingredients such as spinach and bell peppers. Olive oil and protein packed eggs deliver healthy fats and a balanced meal.

Ingredients;

  • Olive oil
  • Eggs
  • Salt
  • Pepper
  • Goat cheese
  • Fresh basil
  • Oregano
  • Garlic powder
  • Baby spinach
  • Thyme
  • Red bell peppers
  • Bread to serve with

Recipe;

Heat a pan and add 1 to 2 tsp of olive oil in it. Add chopped bell peppers and sauté them for 5 minutes. Add baby spinach and keep sauteing for one more minute. Now add garlic powder, pepper, salt, oregano, thyme, and tomato sauce. You can adjust the ingredients according to your taste.

Make space in the mixture while using the back of your spatula and crack a few eggs. Sprinkle the crumbled goat cheese over and cover your pan with a lid. Keep cooking on a low flame until egg whites are done – around 7 minutes are enough. Make sure you do not overcook the recipe especially if you want egg yolks to be soft. You can sprinkle some fresh basil and enjoy your Shakshuka with your favorite bread toast.

2. Fried Eggs with Mushrooms and Spinach

Fried Eggs with Mushrooms and Spinach - high protein dinner

This is a homemade version of egg benedict with low calorie immunity-boosting ingredients. For instance, instead of ham we have used sauté mushrooms and wilted spinach. For the sauce fat free milk and light sour cream are used to keep it lightened. This can be a good option for vegetarians while maintaining their fiber and calcium needs.

Ingredients;

  • Eggs
  • Fat free milk
  • Olive oil
  • Light sour cream
  • Fresh button sliced mushrooms
  • Chopped shallot
  • Fresh baby spinach
  • Dijon mustard
  • Whole wheat English muffin
  • Pepper
  • Ground nutmeg
  • Thyme springs

Recipe;

Take a bowl and add milk, sour cream, and mustard– stir them well and your sauce is prepared.

Take a large nonstick skillet and heat oil in it over medium heat. Now add shallot and mushrooms and cook until mushrooms color is golden brown around 5 minutes. Add spinach cook for one more minute, then set the material aside.

Take a medium nonstick skillet and fill halfway with water. Boil water till bubbles start breaking the surface of the water. Crack an egg into a small dish and carefully side it in this simmering water. Repeat this process with another egg while allowing both eggs a similar space. Simmer the eggs until the egg whites are cooked but yolks are still soft.

In the third step, toast the whole wheat muffin in a toaster. You can also make two slices by splitting a muffin into two halves. Top your toast with the mushroom mixture and place eggs on its top. Add a spoonful of sauce over the eggs and sprinkle nutmeg and freshly ground pepper. You can garnish it with fresh thyme springs.  

3. Crispy Eggs Over Whole Grains

Crispy Eggs Over Whole Grains

Mustard seeds in ghee with garlic and frying shallot cannot act as a complete healthy meal. However, if you start adding a toasty mixture like crispy fish or roasted vegetables then your meal can become something healthy. This recipe can be a good option that you can add to your list of nutrition rich egg recipes for dinner. This is a high protein dinner choice that can keep you fuller while providing fewer calories at the end of the day.

Ingredients;

  • Extra virgin oil or ghee
  • Eggs
  • Whole grains like farro, freekeh, rye berries with or without barley
  • Kosher salt
  • Ring form sliced shallot
  • Mustard seeds
  • Fine grated ginger
  • Fresh lime juice
  • Ground turmeric
  • Lime wedges and cilantro leaves
  • Crushed garlic cloves
  • Thin slices of Persian cucumber

Recipe;

Take a small pot boil water in it with a pinch of salt and cook grains until they are soft, around 70 to 80 minutes. Place them aside to get cool.

Take a small nonstick skillet and melt 2 tbsp ghee over medium heat. Stir garlic and shallot for about 5 minutes until shallot gets crispy brown. Remove the pan from heat and stir in turmeric, mustard seeds, and ginger. Season with salt after it gets slightly cool. Now add half of this mixture with cucumbers to the grains and mix it well. Season with a little more salt and add lemon juice.

Heat a tbsp of ghee in a skillet and crack eggs to cook until they get a brown color – around three minutes. Add a pinch of salt and carefully turn the eggs if you want them fully cooked. Spread the grains mixture in a bowl and top with the remaining shallot mixture, cilantro, and eggs. You can serve it with lime wedges if you like the texture of squeezing lemon.

What is a Good High Protein Low Carb Breakfast: 10 Best Ideas

Give a thorough reading to this article if you want to know about the high protein breakfast ideas in addition to egg recipes for dinner. You can find some of the best ideas to start your day with a full protein packed meal. You can also find egg alternative options if you are vegan or you don’t like the taste of eggs. All of these breakfast options are easy to cook and are delicious to add in your priority list. You can also have other important nutrients through these recipes like fiber, vitamins, and minerals.

4. Sausage with Tomato Aioli and Skillet Eggs

Sausage with Tomato Aioli and Skillet Eggs

This can be a perfect addition to nutrition rich egg recipes for dinner when you are in a rush. The high protein dinner can be cooked quickly and helps get nutrition to maintain a healthy routine. The dark leafy greens and sausage alongside eggs are cooked in a similar pan, so the cleaning process is quite easy. Adding kale to the recipe can provide fiber, vitamins, and calcium.

Ingredients;

  • Eggs
  • Whole wheat bread
  • Halved garlic clove
  • Sliced scallions
  • Tomato paste
  • Butter
  • Mayonnaise
  • Lemon juice
  • Salt
  • Pepper
  • Chopped kale
  • Extra virgin olive oil
  • Hot Italian sausage

Recipe;

Take a halved garlic clove rub it on both sides of whole wheat bread and toast it. Butter the toast and set aside.

Add the remaining garlic (after grating) and mayonnaise in a small bowl and stir in lemon juice, tomato, and a pinch of salt. Set aside after maintaining the ingredients according to your taste.

Turn on the stove place a large nonstick skillet and heat oil in it. Add sausage and cook it for about 3 to 4 minutes. Then add water, scallions, and kale and stir for about two more minutes. Add a pinch of salt and transfer the material to the serving plate.

Now crack eggs into a similar pan and cook for a minute or two. Add a pinch of salt and pepper cover the pan with a lid and cook until egg whites are done. Top the serving plate material with these eggs and serve it with toast and aioli.

5. Whole Grain Salad with Shallot Yogurt and Ramen Eggs

Whole Grain Salad with Shallot Yogurt and Ramen Eggs

This dish takes a little more time but is worth spending your time and energy. The nutrition rich profile of this high protein dinner can keep it among the top egg recipes for dinner. It is not only rich in protein but also provides fiber and a decent amount of carbohydrates.

Ingredients;

  • Whole grains like farro, wheat berries, or rye berries
  • Fine chopped small shallot
  • Kosher salt
  • Greek yogurt
  • Chopped mint
  • Halved lemon
  • Mixed greens like baby mustard, arugula, and mizuna
  • Pepper
  • Soft boiled – Ramen eggs

Recipe;

Take a large saucepan and boil water in it with ¼ tbsp of salt. Cook rye berries inside until they are tender, around 70 minutes. Drain and set aside to let it cool.

Add yogurt in a small bowl and stir in shallot, mint, and a tbsp of lemon juice. Season the mixture with salt and pepper according to your taste.

Take a medium-sized bowl and toss greens while adding lemon juice. Season it with salt and pepper then add rye berries and mix well the salad.

Add a scoop of shallot yogurt onto a serving plate and spread salad over it. Top it with ramen eggs halves.

6. Egg Frittata Muffins with Hummus and Raw Veggies

Egg Frittata Muffins with Hummus and Raw Veggies

If you are looking for a quick high protein dinner option then this can be a perfect solution. All you need is to give 10 minutes for the preparation, then place the material inside the oven for the next 20 minutes and continue your work. You can also make the recipe on the weekend to use it during weekdays. You can freeze it and reheat it whenever you are in a hurry.

Ingredients;

  • Eggs
  • Red bell pepper
  • Cremini mushrooms
  • Baby spinach
  • Dried thyme
  • Gruyere cheese
  • Pepper
  • Salt
  • Cooking spray like avocado oil spray

Recipe;

The process of this high protein dinner is super simple. At the very start preheat your oven and crack the eggs into a large bowl and whisk them properly. Add chopped mushrooms and bell peppers to whisked eggs. Also, add grated gruyere cheese, dried thyme, and baby spinach to the bowl. Season the mixture with salt and pepper and stir everything together to create a smooth and gentle mixture.

Take a muffin pan spray it with a cooking spray and spoon the mixture into it. Place the pan inside the oven for about 15 minutes while keeping an eye to prevent any burning. Remove the muffin pan carefully and allow it to cool a bit. Are they looking super puffy? Don’t worry its normal at this point and will deflate once they are cool. When you allow muffins to cool down, they can be easily removed from the pan.

7. Savory Kimchi Oatmeal with Poached Egg and Avocado

Savory Kimchi Oatmeal with Poached Egg and Avocado

Have you ever tried savory oatmeal? The savory flavor allows a different texture than traditional sweet oatmeal. That’s why this savory kimchi oatmeal is among nutrition rich egg recipes for dinner. It can be a good option for vegetarians and can be enjoyed for any meal. You can easily prepare this high protein dinner recipe in just 20 to 30 minutes.

Ingredients;

  • Rolled oats
  • An egg
  • Olive oil
  • Chia seeds
  • A cup of Vegetable broth
  • Vegetables of your choice like spinach, broccolini, kale, etc.
  • Sliced avocado
  • Hemp or pumpkin seeds (optional)
  • Kimchi
  • Black pepper

Recipe;

Combine vegetable broth, chia seeds, and rolled oats in a saucepan. Bring it to a boil and then reduce the heat to just simmer. Stir occasionally and cook the mixture for about 6 minutes. When the liquid gets absorbed set it aside. You can also keep the oats thinner if you like the texture.

Heat a skillet with a spoon of olive oil inside. Sauté the vegetables of your choice for about 5 minutes or until they are tender. At the same time bring water to boil in another saucepan and add an egg after cracking in a dish. Cook the egg for a few minutes until the egg white is ready and your poached egg is ready.

Take a bowl and add oatmeal mixture to it and top with sauté vegetables and poached egg. Place avocado slices and kimchi also. Season the bowl with pepper and salt. Stir everything together to enjoy your delicious high protein dinner.

Frequently Asked Questions

What nutrition do eggs provide?

A standard two large egg serving can be a good option for high protein dinner as it contains 13 grams of protein. This includes essential amino acids which are required for our muscle and tissue growth. protein also helps keep your digestion process slow and smooth which means you can feel fuller for long hours after consuming protein dinner or breakfast. Eggs are also a good source of vitamins E, D, A, and B12. Other than this it provides iron, folate, choline, and selenium. So add eggs into your diet like try these egg recipes for dinner to fulfill your nutrient needs.

What can I eat with eggs for dinner?

There are plenty of options and egg recipes for dinner that you can use to fulfill your protein needs while enjoying eggs. In this article, we have highlighted 7 nutrition rich egg recipes for dinner that can be prepared quickly and are delicious to enjoy while winding up your day. You can also prepare some of these dishes on the weekend to enjoy during your busy week schedule. For instance, egg frittata muffins can be saved in your freezer for many days. You can use them anytime just after a few minutes microwave.
Have a look at the article above for details of ingredients and recipes of a few egg recipes for dinner.

How much egg nutrition in egg white and in whole egg?

Egg white contains more than half of the whole egg protein. That’s why numerous people are asked to add more egg whites to their meals while losing weight. Because protein can help you feel fuller for long hours and saves you from extra cravings and snacking. Whole egg contains 6 grams of protein out of which 4 grams of protein is in egg white.
There is no fat in egg white while the whole egg contains 5 grams of fat inside. Similarly, a whole egg provides 186 mg of cholesterol while egg white contains 0 grams of it. But one thing that egg white does not have is vitamin A which you can only get through eating whole egg. For delicious egg recipes for dinner check out the article above.

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