My Favourite Easy Egg Recipes

Hot on the heels of my recent “Eggs… The Whole Truth” post, I thought I’d share some of my favourite quick and easy “go-to” egg recipes, that I often whip up for myself (and my beloved), and also include in my clients’ plans, as simple, healthy, tasty and “waist-line friendly” options for breakfast, lunch or dinner.

In case you missed it…  for the what, why and how-to on eating eggs as part of a healthy diet, and their nutritional benefits – you can read my “Eggs – The Whole Truth” article HERE.

And now, on to the recipes…

Spicy Tomato & Pepper Frittata

frittata1

Serves 2

Ingredients:

2 whole eggs + 2 egg whites
1 red or yellow pepper
2 large vine tomatoes
1 generous pinch cayenne pepper/ dry chili flakes
½ tsp. cumin
Generous pinch of salt and pepper
Olive oil/ spray oil – for cooking

Directions:

De-seed and dice red/ yellow pepper.  Chop tomatoes into cubes. Lightly grease a frying pan with 1-2 tsp. olive oil or cooking oil spray.  Heat over medium heat.  Add the tomatoes, along with the cayenne pepper/ chili flakes, cumin, salt and pepper.  Cover the pan with a lid and simmer gently for ~ 5 minutes.  Whisk the 2 whole eggs + 2 egg whites in a bowl and slowly pour into the pan.  Cover and cook over a LOW heat for 12-15 minutes, or until set.  Divide in half and serve!
Delicious with a fresh green salad +/- some healthy whole-grain crackers or toast.

Smoked Salmon Omelette

Smoked salmon omelette2

Serves 1

Ingredients:

1 whole egg
2 egg whites
55g smoked salmon
¼ cup tomato, sliced
1 Tbsp. fresh chopped dill or 1 tsp. dried dill
½ Tbsp. olive oil
Salt and pepper, to taste

Directions:

Whisk eggs, egg whites, dill, salt, pepper (to taste).  Pour mixture into an oiled heated frying pan set over medium flame, to form a thin layer.  Allow to cook for 2 minutes.  Lay the smoked salmon & sliced tomato over 1 half of the omelet.  Sprinkle with dill and pepper.  Fold over the other half of omelette, serve & enjoy!

Quick & Easy Vegetable Omelette or Scramble

veggie omelette

Serves 1

Ingredients:

1 whole egg + 2 egg whites
½ cup sliced/ chopped vegetables (e.g. mushrooms, onions, red/ yellow pepper, zucchini)
1 tsp. dried dill (or other herbs) + Salt and pepper, to taste
Olive oil spray (e.g. Fry light) or 1 tsp. olive oil
Salt and pepper, to taste

Directions:

Lightly sauté vegetables in olive oil/ spray oil and set aside.  Beat eggs together with 1 Tbsp. water, herbs, salt and pepper.  Add to the pan over low heat, allow to lightly cook.  When almost set, top with vegetables.  Flip over to heat through.  Remove to plate to serve.  Enjoy with a fresh green salad and some whole-grain toast or crackers.

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And lastly, the easiest ever (& my personal favourite!)…

Eggs with greens

poached eggs1

Serves 1

Scramble or poach two eggs and serve with unlimited fresh (or sauteed) spinach leaves or steamed green beans! 🙂

Photo: Nicole Perry

Photo: Nicole Perry

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