3 Ways to Highlight the Humble Egg

Ever need a quick snack on the go or an easy and nutritious dinner when you’ve come back from a long day? Eggs are going to be your friend!

Not only do eggs provide a quality source of protein, they also contain essential vitamins, minerals, Omega-3 fatty acids and antioxidants. Key nutrients and benefits include:

  • Vitamin D: for healthy bones and teeth, healthy muscle function and immune system maintenance. 
  • B vitamins: for normal cell functioning in energy production, immune system support, muscle repair and building, and nerve functioning. 
  • Omega-3s: to reduce the risk of heart disease, inflammatory and auto-immune diseases. 
  • Antioxidants: for eye health. 

The majority of the high-quality protein from eggs is found in the egg white, whilst the other nutrients are contained in the yolk. All these combined provide a terrific source to contribute to your daily nutritional needs. 

The advantage of eggs is linked to containing all nine essential amino acids, which are beneficial for muscle growth, recovery, and maintenance. As a protein source, eggs have more bio-availablility, which means your body can use this protein better to assist in muscle and tissue strength and repair. 

Now, to unpack a common misconception, yes, eggs contain cholesterol BUT multiple studies have found that they have little to no effect on blood cholesterol levels, especially when consumed as part of a healthy diet. High blood cholesterol levels do increase the risk of heart disease, however, these are found to be more directly affected by saturated fats rather than dietary cholesterol (like from eggs). 

In accordance with the latest Heart Foundation recommendations, the amount of eggs eaten each week does not need to be limited and rather individuals should be mindful of their diet as a whole in terms of increasing fruit and vegetable intake, eating whole foods, and reducing processed foods that are high in sugar, salt and saturated fats. 

Eggs also have great versatility, with many recipes allowing inclusions and substitutions of different vegetables, spices, and ingredients. This is a great way to increase your vegetable intake to provide you with more vitamins, minerals, and fibre. 

Crustless Quiche Muffins

Makes 8. 


  • 6 eggs
  • 1 cup milk
  • ¼ cup sundried tomatoes, roughly chopped
  • ½ cup feta 
  • 1 cup spinach, roughly chopped


  1. Preheat oven to 180 degrees celsius. 
  2. Spray muffin pan with oil. 
  3. Whisk together the eggs and milk. Stir in cheese, zucchini and carrot. 
  4. Pour the mixture into the muffin tins. 
  5. Bake for 25-30 minutes. 

*Additional tips: 

  • Other vegetables to swap/include for fibre, vitamins and minerals can include zucchini, carrot, mushrooms, capsicum or tomatoes. 
  • Add extra protein with cooked bacon or ham.
  • For some extra flavour add herbs such as thyme, basil, oregano, or chilli flakes. 

Veggie Scrambled Eggs (aka omelette fail)

Serves 2 people.


  • 4 eggs
  • ¼ cup grated cheese
  • ¼ capsicum, chopped
  • 3 mushrooms, chopped
  • 4 cherry tomatoes, quartered
  • 1 cup spinach, roughly chopped
  • 1 teaspoon butter


  1. Heat pan to a medium heat. Melt the butter in the pan.
  2. Beat the eggs with a fork in a bowl and add the mixture to the pan stirring frequently to scramble. 
  3. When it starts to firm up, but still has a bit of raw egg, add grated cheese, capsicum, mushrooms, cherry tomatoes, and spinach.
  4. Continue stirring until the eggs are cooked and vegetables are soft. Serve. 

*Additional tips: 

  • Serve with some toast for extra energy and carbohydrates for fuel. 
  • Can always customise by removing or including vegetables.
  • Add extra protein with cooked bacon or ham.
  • For some extra flavour add herbs such as thyme, basil, oregano, or chilli flakes. 

Curried Egg Sandwiches

Make 1 sandwich. 


  • 2 eggs
  • 3 tbsp mayonnaise
  • ½ teaspoon curry powder
  • 2 slices bread
  • 2 leaves of lettuce


  1. Boil eggs in a pot for 10 minutes. Take off heat and leave to cool. 
  2. Once cooled, peel and mash the eggs in a bowl. 
  3. Stir in the mayonnaise and curry powder to the eggs. 
  4. Sthe curried egg mixture onto 1 slice of bread. Place the lettuce on top of the curried eggs and top with the other slice of bread. 

*Additional tips:

  • Wholegrain bread for the sandwich provides fibre, vitamins and minerals as well as takes longer to digest, therefore, keeping you full for longer. 
  • Opting for a low-fat mayo can be beneficial for weight management based upon individual needs.