Eggs are a great source of protein and can definitely aid weight loss or muscle gain if that is one of your resolutions this year. Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. I have collected 42 healthy lunch ideas with eggs (and of course egg brunch ideas are there too), giving you a great way to reach those protein goals. Protein helps you to feel fuller for longer and build muscle. The building blocks of protein include nine essential amino acids, which are something that we can’t make on our own. Luckily for us, eggs contain all of them, which makes them a complete protein source and a great main ingredient. The best thing about egg lunches and brunches is you can eat them in so many different ways from a simple scramble, to perfect pancakes, omelettes, frittatas, wraps and one of my favourite ways, on avocado toast! Do you love a runny yolk? I do, but some crazy ones out there don’t 😉. Let me know in the comments.
Let’s get into this list of easy egg recipes for lunch! (and brunch lol)
There are some egg-cellent ideas to choose from – these healthy egg recipes will suit everyone.
Egg muffins
We’re kicking off this collection with some healthy breakfast egg muffins – easy to make ahead using just a muffin tin, they’re great for kids too! There are many variants possible – one for every taste, pretty much! The main reason I truly love them is not just the taste, nor the high-protein but because they’re soooooo easy to pack and take to work! You can also eat them hot or cold. I tend towards the microwave for reheating, but I’ll absolutely eat them cold when on the go. Bonus: low carb and high protein Looking for a high-protein, low-carb brunch? Try these breakfast egg muffins – 1 recipe, 4 amazing flavours! I love taking these for lunch, too! Recipe by: HurryTheFoodUpBonus: Italian twist on the classic egg muffin Fresh basil, salty feta, tangy sun-dried tomatoes and sweet cherry tomatoes: that’s the beautiful combo that gives these breakfast-lunch (so brunch :D) egg muffins the name ‘Italian Style’. Recipe by: HurryTheFoodUpBonus: who wouldn’t like to eat Chinese food for brunch? These Asian-Style Easy Egg Muffins are beautifully different. The carrot and ginger are a fresh and zippy combo. The soy sauce rounds it all up! Enjoy Recipe by: HurryTheFoodUpBonus: tofu added for extra protein Boasting 22 grams of protein per serving and a taste like the beautiful French pizzas known as Tarte Flambee. You gotta try our High Protein Smoked Tofu Egg Muffins! Bonus: a taste of the Med for brunch These quinoa egg muffins are incredibly high in protein – and super-quick, too! Perfect any time of the day. Bonus: low-calorie and high protein Want a healthy lunch or snack option that has great protein too? These savoury ricotta muffins are just what you need! Protein: 13gCalories: 185 kcalsReady in: 14 minutesRecipe by: RachnaCooksBonus: mess-free and great for kids too These delicious egg bites make a good brunch or snack. Small bite-sized egg bites have cheese and vegetables. So tasty.
Omelettes
‘Omelettes’ or ‘omelets’ taste just the same. They make quick weekday lunches and you can add pretty much anything you can pick up from the grocery store. Bonus: super easy recipe Searching for the perfect omelette? This protein packed, easy omelette recipe has got your back! Bonus: gluten-free and high in protein Looking to up your protein intake? Try this high protein, low fat silken tofu omelette with eggs – the perfect healthy brunch and lunch (or even a tasty low fat snack!)! Bonus: quick to make and energy saving Looking for a super-speedy egg lunch? Whip up our healthy & tasty microwave mug omelette in minutes! It’s a personal fave of mine. Bonus: really easy and really tasty Looking for a healthy high protein lunch or brunch? This tomato omelette is just the trick – 20g protein per serving!
Pancakes
Who knew you could make such a tasty lunch with just an egg, whole milk, and flour! What are your favourite toppings? Bonus: super quick ready in just 10 minutes This world’s simplest pancake recipe contains just two ingredients (egg and banana) and is super quick – just minutes from bowl to plate! Simple and tasty. It’s a firm favourite here. Bonus: fruity and low in calories Win over the crowd at your next brunch without hurting your waistline with these raspberry low calorie pancakes (truly one of our favorite 300 kcal breakfasts!)! Bonus: a festive favourite We all know pancakes rock, and now we know gingerbread pancakes rock too. Light, elegant and with a soft hint of ginger, they’re the new winter treat. Bonus: light and fluffy The 2 ingredients Low Carb Cream Cheese Pancakes. Just mix eggs and cream cheese to get delicious low carb, high taste pancakes. Ready in 10 minutes. Bonus: sweet and filling There is no time for chit-chat when fluffy lentil pancakes are to be cooked. Just follow a few deliciously easy steps. Bonus: a quick healthy brunch Looking for a low calorie egg brunch recipe you can rustle up quickly? Try our oatmeal banana pancakes, served with blueberry syrup! Bonus: fuss and gluten-free Proper tasty, easy to make Coconut Flour Pancakes. One serving boasts 20g of protein on just 400 calories. They’re gluten-free and Paleo friendly too! Bonus: boost that protein intake 34g of natural protein. Just three ingredients: Cottage cheese, eggs and oats (cottage cheese snacks don’t get much better than this!). 12 minutes from start to finish. You won’t be disappointed! Bonus: high in protein and super tasty Incredibly easy high-protein ricotta pancakes. Your first and foremost stop for all things tasty and high-protein – we know what we’re doing. Bonus: an Austrian specialty Kaiserschmarrn or Kaiserschmarren – different name, same amazing pancake. The Austrian Emperor gave this dessert his approval. It’s not hard to see why.
Eggs on bread
Eggs and bread just go together don’t they? This section should prove that for sure! Bonus: simple but satisfying A Quick Eggy Bread Recipe. Simple but satisfying, and so very tasty. Ready in just a few minutes – why wait longer for a delicious and healthy lunch? Bonus: way to transform a classic Make the best scrambled eggs you’ve ever had with our quick & easy but simple to follow recipe – so good you’ll never look elsewhere again! Bonus: healthy and high in protein It might be called delicious eggs and asparagus ‘breakfast’ but it’s perfect for brunch or lunch, too. It even packs an amazing 23g protein per serving! Bonus: extreme protein Level up your scrambled eggs with cream cheese, an easy way to pile on extra protein in a classic dish. A truly superb egg lunch recipe. Protein: 9gCalories: 197 kcalsReady in: 5 minutesRecipe by: BabaganoshBonus: great to make ahead and grab on the go These Tortilla Egg Rolls make an EASY 5-minute brunch that the whole family LOVES! Easily customizable, delicious, and they freeze well! Protein: 16gCalories: 350 kcalsReady in: 10 minutesRecipe by: Christina’sCucinaBonus: a classic made well A typical British Sunday brunch for children that we all seem to enjoy far into adulthood. Protein: 9gCalories: 304 kcalsReady in: 5 minutesRecipe by: NutmegAndVinegarBonus: if you can made a delicious breakfast healthy I’m in Homemade healthy french toast is perfect for a full weekend brunch or lunch (if you like this, try one our low fat french toast with apples). You make this easy recipe with a few simple ingredients in less than 10 minutes!
Other eggy brunches and lunches
This is a selection of simple egg dishes that don’t fit into the other categories but are delicious, healthy, and filling all the same. Bonus: who doesn’t love cake for lunch Try this yummy mug cake for when you’re in a rush to get that sweet fix. It’s a healthy snack ready in just 6 minutes! Bonus: a whopping 30g of protein This simple vegetable frittata is full of veggie goodness and packed with protein. Give it a go, we dare you! Bonus: fill up and face the day Called breakfast beans and eggs, sure, but perfect for a hearty brunch or lunch too, and will quench the urge to snack! Bonus: dessert for lunch, yes please! A healthy high-protein version of those famous Tiktok baked oats. They’ll fill you up and keep you smiling until lunch! Bonus: a Mexican take on the traditional cooked brunch Huevos rancheros are a quick and easy traditional Mexican brunch that makes a great healthy option for vegetarians. Bonus: easy to pack for lunch on the go A super-tasty twist on the classic hard-boiled egg – perfect for a high-protein snacky-lunch! I eat them all the time! Bonus: a delicious hangover cure Baked Eggs in Spinach and Tomato. A delicious brunch to help combat hangovers by replenishing the most important nutrients and amino acids. Easy to make and very tasty. You know you wanna. Bonus: a yummy Spanish brunch option Enjoy a taste of the Med with our creamy mushroom and sundried tomato polenta – total perfection! Bonus: a great grab and go brunch Did someone say burrito? Try our egg burrito recipe to wrap a perfect high-protein dish with healthy fillings. Bonus: hearty and filling Hearty and filling Farmer’s Breakfast. We love it for brunch and lunch, too! Full of protein and energy to keep you going. Perfect any time of the day. Ready in 30 mins. Embrace your rustic side. Bonus: great with a fried egg or two Potato Farls (also known as potato bread) – an authentic Irish recipe that’s great for brunch and perfect with any Ulster fry. Protein: 16gCalories: 241 kcalsReady in: 1 hourRecipe by: WhatAGirlEatsBonus: breakfast for the whole family Gluten-free Spinach, Mushroom, and Cheese Breakfast Casserole, goes the name, but we love it for lunch as well! Protein: 13gCalories: 261 kcalsReady in: 15 minutesRecipe by: BabaganoshBonus: perfect if you don’t like sweet oats A delicious savory breakfast that is ready in under 15 minutes! These savoury oatmeal bowls are super easy to make, hearty, filling, and loaded with healthy veggies and nutrients, such as fiber and protein. Calories: 262 kcalsReady in: 15 minutesRecipe by: EatTheLoveBonus: superfoods and super filling This eggs-in-tomatoes dish is a quick and easy vegetarian meal that satisfies nearly everyone. I use canned tomatoes because they are available all year round. If you want to use fresh tomatoes, just chop them up and simmer them longer to break them down. Feel free to adjust the cooking time, in the end, to get your eggs runnier or more firm to your taste. Let’s have a look at the questions you have about eggs.
How many calories are in an egg?
There are 78 calories in 1 large egg.
How much protein is in an egg?
There is 6g of protein in a large egg.
What goes well with eggs?
As you can see there are so many things that go well with eggs. These include vegetables, toast, hash browns, veggie sausages, the list goes on. These are some of the best egg recipes as far as I’m concerned. They all get my taste buds tingling, in fact, I think I could eat eggs for any meal of the day! The best thing about these quick lunch ideas is that they have great health benefits, like protein and good cholesterol. Incorporate eggs into your busy mornings to fuel your day in the most perfect way. Whether you eat them for brunch or use lunch recipes for easy weeknight dinners, I think this list shows that there are some creative ways to use eggs. Next time you buy some, why not try a classic eggs benedict, a brunch burrito, egg casserole, or Mexican huevos rancheros? Need some egg recipes for breakfast? There you are!
