Whether you’re a fitness enthusiast, looking to build muscle, or simply aiming to maintain muscle while on a weight loss diet, these high protein dinners with eggs are sure to satisfy your taste buds.
When it comes to protein-rich ingredients, eggs are an unbeatable choice. Packed with essential amino acids, vitamins, and minerals, eggs are a versatile and nutritious food that can be easily incorporated into various dinner dishes.
Did we also mention protein like eggs keep you feeling full and nourished?
You also might be interested in this article – 51 High Protein Dinner Ideas
High Protein Dinner Ideas with Eggs
Remember that the protein content can vary slightly depending on the amount of the eggs used and additional ingredients used in the recipes. One egg contains around 6 to 7 grams of protein, depending on its size.
- Vegetable Frittata
Protein per serving: Approximately 15-20 grams per slice
A vegetable frittata is a delightful and protein-packed dinner option that combines eggs with a medley of fresh vegetables. You can customize it with your favorite veggies such as bell peppers, spinach, tomatoes, and onions, creating a colorful and nutritious meal for the whole family.
- Shakshuka
Protein per serving: Approximately 12-15 grams per serving
Shakshuka, a popular Middle Eastern dish, consists of poached eggs in a flavorful tomato and pepper sauce. This delicious and comforting dinner is rich in protein and is best enjoyed with crusty bread to soak up the savory sauce.
Shakshuka can be a one skillet or pan recipe.
- Spinach and Mushroom Omelet
Protein per serving: Approximately 12-15 grams per omelet
An omelet is a classic egg-based dish that offers endless possibilities for creativity. By adding nutritious spinach and earthy mushrooms, you create a high-protein dinner that is both satisfying and quick to prepare.
- Egg Fried Rice with Vegetables
Protein per serving: Approximately 15-20 grams per serving
Egg fried rice is a tasty and fulfilling dinner option that combines the goodness of eggs with a mix of colorful vegetables and aromatic spices. This dish is not only high in protein but also a great way to use up leftover rice.
Make extra serves for lunch, for more protein ideas, click on – How To Make High-Protein Lunches
- Spanish Tortilla (Potato and Egg Omelet)
Protein per serving: Approximately 12-15 grams per slice
The Spanish tortilla, also known as a potato and egg omelet, is a hearty and protein-rich dinner that originates from Spain. With the simple combination of eggs, potatoes, and onions, you can create a satisfying and flavorful meal.
- Egg and Avocado Stuffed Potatoes
Protein per serving: Approximately 12-15 grams per serving
Egg and avocado stuffed potatoes offer a unique blend of flavors and textures. Baked potatoes filled with eggs and creamy avocado create a high-protein dinner that is also packed with healthy fats and essential nutrients.
- Egg Curry (e.g., Indian-style Egg Masala)
Protein per serving: Approximately 12-15 grams per serving
Indian-style egg curry is a delightful dinner choice for those who enjoy a bit of spice. Hard-boiled eggs simmered in a flavorful tomato-based sauce make for a protein-rich and aromatic meal, perfect when paired with rice or bread.
- Egg and Quinoa Bowl with Veggies
Protein per serving: Approximately 15-20 grams per serving
An egg and quinoa bowl with veggies is a well-balanced and nutrient-dense dinner option. Quinoa, a complete protein source, pairs perfectly with eggs and an assortment of colorful vegetables, making it an ideal choice for vegetarians and those looking to increase their protein intake.
- Egg and Lentil Salad
Protein per serving: Approximately 15-20 grams per serving
Egg and lentil salad is a refreshing and protein-rich dinner choice. Lentils are a fantastic source of plant-based protein, and when combined with hard-boiled eggs and a zesty dressing, they create a satisfying and wholesome salad.
- Egg and Tofu Stir-Fry with Broccoli
Protein per serving: Approximately 15-20 grams per serving (eggs + tofu)
For a delectable vegetarian dinner with ample protein content, consider an egg and tofu stir-fry with broccoli. This dish brings together the richness of eggs and the protein-packed goodness of tofu, along with vibrant broccoli, for a delightful and nutritious meal.
- Egg and Bacon Pie
Protein per serving: Approximately 15-20 grams per slice
Egg and bacon pie is a classic comfort food that is perfect for a hearty and high-protein dinner. With a flaky crust, savory bacon, and a custardy egg filling, this dish is a delightful way to enjoy eggs in a savory pie format.
- Quiche Vegetable Lorraine
Protein per serving: Approximately 15-20 grams per slice
Quiche Lorraine is a timeless French dish that combines eggs, cream, and savory fillings like bacon, cheese and vegetables. This indulgent yet protein-rich dinner can be enjoyed with a crisp salad for a complete and satisfying meal.
- Huevos Rancheros
Protein per serving: Approximately 12-15 grams per serving
Huevos Rancheros is a mouthwatering Mexican breakfast that also makes for a delightful high-protein dinner option with eggs.
It is traditionally served on a bed of corn tortillas and smothered in a flavorful tomato-chili sauce, this dish is topped with fried eggs, creating a protein-rich and spicy feast.
- Egg and Salmon Stuffed Peppers
Protein per serving: Approximately 15-20 grams per serving (eggs + salmon)
For a dinner that combines the richness of eggs with the omega-3 goodness of salmon, look no further than egg and salmon stuffed peppers. The vibrant bell peppers serve as edible vessels filled with a delectable mixture of scrambled eggs and flaked salmon, providing a nutritious and satisfying meal.
- Egg and Sausage Burritos
Protein per serving: Approximately 15-20 grams per burrito
Burritos (Breakfast burritos can be dinner too!) are a versatile option that can be enjoyed any time of the day, including dinner. Stuffed with scrambled eggs, savory sausage, and your favorite toppings, these protein-packed burritos are convenient and delicious.
For high protein breakfast ideas, visit – What Breakfasts Are High In Protein?
- Egg and Vegetable Stir-Fry
Protein per serving: Approximately 15-20 grams per serving
An egg and vegetable stir-fry is a quick and nutritious dinner choice that can be whipped up in minutes. Combining eggs with an assortment of colorful vegetables in a savory sauce creates a well-rounded meal that satisfies both hunger and nutritional needs.
- Egg and Chickpea Curry
Protein per serving: Approximately 15-20 grams per serving (eggs + chickpeas)
For a vegetarian-friendly dinner option bursting with protein and flavor, egg and chickpea curry is the answer. Hard-boiled eggs and chickpeas are simmered in a fragrant curry sauce, making this dish a delectable addition to your dinner rotation.
- Egg and Spinach Stuffed Chicken Breast
Protein per serving: Approximately 25-30 grams per serving (1 chicken breast stuffed with spinach and egg mixture)
Egg and spinach-stuffed chicken breast takes a classic protein source to a whole new level. The chicken breast is filled with a delightful mixture of sautéed spinach and eggs, creating a nutritious and elegant dinner centerpiece.
For more high protein chicken ideas, click on – 23 High Protein Dinners With Chicken
- Egg and Tuna Salad
Protein per serving: Approximately 15-20 grams per serving (eggs + tuna)
Egg and tuna salad is a refreshing and protein-rich option for a light and satisfying dinner. The combination of hard-boiled eggs, tuna, and fresh vegetables tossed in a zesty dressing results in a delightful meal that’s perfect for warm evenings.
Make mini portions of this, for some snacks. For other ideas, click on – Snacks High In Protein.
- Egg and Turkey Meatball Soup
Protein per serving: Approximately 15-20 grams per serving (eggs + turkey meatballs)
Egg and turkey meatball soup is a hearty and comforting dinner choice. Tender turkey meatballs, hard-boiled eggs, and a savory broth create a protein-rich and nourishing soup that will warm you up from the inside out.
- Steak and Eggs
Protein per serving: Depending on size of the steak, it could be a whopping 40 – 52 grams per serving. (eggs + steak.)
What more do we have to say about this protein classic. Add some vegetables and this dinner will fill you up and deliver a huge amount of protein. (This one is ideal after a hard gym session for the growing teenager trying to bulk up.)
Why Choose High-Protein Dinners with Eggs?
Including high-protein dinners with eggs in your meal planning offers several compelling benefits:
- Muscle Support: Protein is essential for muscle repair and growth. High-protein dinners help support muscle health, making them ideal for individuals engaged in regular physical activities, athletes, or anyone looking to build or maintain muscle mass.
- Satiety and Weight Management: Protein is known to provide a feeling of fullness, reducing the likelihood of overeating. By incorporating protein-rich dinners, like those with eggs, into your diet, you may find it easier to manage your weight and avoid unnecessary snacking.
- Nutrient Density: Eggs are a nutrient-dense food, packed with vitamins, minerals, and essential amino acids. By choosing dinners that include eggs, you are ensuring your body receives a wide array of essential nutrients for optimal health.
- Versatility: Eggs are incredibly versatile and can be prepared in numerous ways, catering to various dietary preferences and tastes. From omelets and frittatas to curries and salads, there’s an egg-based dinner option for everyone.
- Time Efficiency: Most egg-based dinners are relatively quick and straightforward to prepare, making them a convenient choice for busy individuals or families.
Conclusion
Eggs, with their impressive protein content and versatility, offer an array of delicious dinner options that cater to various tastes and dietary preferences. From classic omelets and savory pies to exotic curries and comforting soups, these high-protein dinners with eggs can transform your mealtime experience.
By incorporating these high-protein dinners with eggs into your meal planning, you can embark on a delicious and nutritious journey that benefits your health and satisfies your taste buds.
Enjoy these egg-based creations, and revel in the numerous benefits they offer for your overall well-being.
Extra Resources And Information
Best High Protein Foods At Trader Joe’s To Buy
