4 Protein-Rich Egg Recipes To Power Your Recovery

The humble egg plays a starring role in these quick, high-protein recipes – perfect for powering your recovery and boosting your muscles.

Although egg recipes are part of everyday cooking, not so long ago eggs suffered from some very bad PR, mainly because of poor understanding around cholesterol and exactly how much is contained within the yolk. However, it’s since been discovered that, of the two types of cholesterol – LDL and HDL – eggs increase the amount of the so-called ‘good’ HDL, which removes fatty deposits and protects against heart disease.

They’re also one of the best sources of meat-free protein and are loaded with nutrients, including 50% of your recommended daily vitamin B12 intake – vital for keeping your body’s blood and nerve cells healthy – in just one egg.

Up your intake with these simple, tasty & high-protein egg recipes.

Huevos Rancheros Recipe

This vegetarian-friendly Mexican dish is packed with high-protein foods that will help repair and grow muscle tissue, including the potent bulk-building trio of eggs, cheese and kidney beans.

Ingredients (serves 2):

• 2 tbsp olive oil 
• 1 onion, peeled and finely sliced
• 1 garlic clove, peeled and finely sliced
• A red pepper, deseeded and finely sliced
• 1 fresh red chilli, deseeded and finely sliced
• 1 large dried chilli
• 2 fresh bay leaves
• 400g can chopped tomatoes
• 400g can kidney beans
• 2 large tomatoes, sliced
• 4 large eggs
• 50g cheddar cheese, grated
• 2 wholemeal tortillas
• Salt and pepper, to taste

Method:

1. Heat the olive oil in a large frying pan over a medium heat. 
2. Add the onion, garlic, pepper, fresh and dried chillies, bay leaves, and salt and pepper. Cook for 15 minutes until soft, stirring regularly.
3. Pour in the canned tomatoes and kidney beans, using a spoon to break them up a bit. Bring to the boil, then lower the heat and cook for a further five minutes so the sauce starts to reduce.
4. Lay the tomato slices over the top of the mixture, leaving four small gaps, then crack the eggs into the gaps, so they poach in the juices.
5. Cover with a lid or foil and let the eggs cook for four to five minutes.
6. Sprinkle the grated cheese on top and serve with the warm tortillas.

PER SERVING:
Kcals: 798, Protein: 39g, Fats: 35g, Carbs: 91g

Ham Hock Omelette Recipe

Get a flying start on your day’s protein intake and beat the mid-morning slump, with this meaty breakfast creation.

Ingredients (serves 2):

• 4 eggs
• 1 tsp butter
• 50g organic ham hock, shredded
• 2 handfuls of cooked spinach
• ½ ball of mozzarella, torn into chunks
• Small handful of pumpkin seeds
• ½ chilli, diced

Method:

1. Whisk the eggs in a bowl.
2. Heat the butter in a pan over a medium heat.
3. Sauté the spinach for two minutes.
4. Add the remaining ingredients to the eggs and stir.
5. Add the egg mixture to the pan and stir it in with the spinach.
6. Reduce the temperature to a low heat for five to six minutes, until the omelette is cooked through.

PER SERVING:
Kcals: 831, Protein: 104g, Fats: 52g, Carbs: 21g

Mushroom ‘Muffins’ Recipe

Bin the refined carbs with this recipe that swaps a blood-sugar spiking muffin for a fibrous portobello mushroom.

Ingredients (serves 2):

• 3 portobello mushrooms
• 3tbsp rapeseed oil
• 3 eggs
• 3 rashers of bacon
• Salt and pepper, to taste

Method:

1. Brush the mushrooms with 1 tbsp rapeseed oil and season them with the salt and pepper.
2. Bake the mushrooms in an oven at 160°C/gas mark 3 for ten minutes.
3. Fry the eggs over a medium heat in another 1 tbsp oil for two to four minutes.
4. Cook the bacon in the remaining oil for six minutes until crisp, turning halfway through.
5. Layer the bacon and egg on top of the mushrooms, and serve.

PER SERVING:
Kcals: 920, Protein: 100g, Fats: 27g, Carbs: 61g

Kedgeree Recipe

Transform leftovers into a muscle-building feast with this healthy take on a classic Indian dish.

Ingredients (serves 1):

• 45g basmati rice 
• 3 cloves garlic, chopped
• 1 onion, chopped
• 1 tbsp coconut oil
• 200g peas
• 300g smoked haddock
• 4 bay leaves
• 2 eggs
• ½ tsp turmeric
• 2 tsp curry powder

Method:

1. Cook the rice according to packaging instructions. 
2. In a separate pan, fry the garlic and onions in the coconut oil over a low heat until soft, then add the peas.
3. Meanwhile, poach the haddock in water with the bay leaves until soft (this should take 15 minutes). Drain and flake into a bowl.
4. At the same time, hard-boil or poach the eggs.
5. Add the spices, rice and flaked fish to the onion mixture and combine well.
6. Serve topped with the eggs.

PER SERVING:
Kcals: 873, Protein: 36g, Fats: 72g, Carbs: 15g

 

Photography: Lauren Mclean, Danny Bird, Henry Carter, packshotphotography.co.uk