3 Healthy High-Protein Lunches with Eggs
Eggs aren’t just for breakfast, and these delicious and healthy lunch ideas with eggs are proof. Developed by a Registered Dietitian, all three of these lunches with eggs are nutritionally balanced, tasty, and packed with protein to keep you fuelled all day long. Plus, they can easily be adapted to accommodate the ingredients you have on hand.
I know that a lot of you out there are always on the hunt for healthy lunches that are tasty, easy to prepare, and satisfying. Well, you’re in the right place!
These lunches with eggs were inspired by my popular adult lunchables recipes. They all fit in a bento-style lunch box, and they’re well-balanced and packed with protein thanks to eggs!
Each egg recipe for lunch features eggs prepared in a different way along with fruits and/or vegetables, healthy fats, and a healthy source of carbohydrates.
Health Benefits of Eggs:
I love making recipes with eggs because they are a versatile, affordable, and highly nutritious food that offer a variety of benefits.
As a Registered Dietitian, I’m here to break down why they’re beneficial and clear up any confusion there might be about eggs and health. This way, you can be confident to enjoy your lunches with eggs and know you’re doing something good for your body.
First, let’s talk about some of the key benefits of eggs:
- Protein: Eggs are a high-quality, complete protein source. This means that they contain all nine of the essential amino acids that the human body cannot make on its own. A serving of two large eggs offers 12 grams of protein, making them a great protein source to include in any meal or snack.
- Vitamin D: Eggs (particularly the yolks) are one of the few food sources of vitamin D that exist. Vitamin D plays an important role in immune function and bone health, so it is key that we get enough. Eggs are a great way to do so!
- Vitamin A: Eggs are also a great source of vitamin A which is essential for maintaining normal vision. It is also helps maintain healthy skin, and a healthy immune system.
- Choline: If you’re not familiar with choline, it is a mineral that plays an important role in the developing brains of children and infants. Eggs are an excellent source of choline, making eggs a great food to include for infants, children, and women who are pregnant or breastfeeding.
- Lutein and Zeaxanthin: Eggs also offer the carotenoids lutein and zeaxanthin, which may be of important for the aging population. They can help prevent oxidation of the crystalline lens in the eyes, which can be a major cause of cataracts. The human body does not naturally produce lutein and zeaxanthin, so eating foods like eggs that include these antioxidants is helpful.
Eggs Nutrition Facts:
What About Cholesterol?
Because eggs contain cholesterol, it was once believed one should limit intake of eggs (particularly the yolks), and one should especially limit their intake if they have elevated blood cholesterol levels.
But there’s no need to fear!
What we know now is that for most people, dietary cholesterol has less of an impact on blood cholesterol levels than once believed.
There is a smaller percentage of people who are more sensitive to dietary cholesterol than others (meaning that when they eat foods containing cholesterol, their LDL cholesterol levels increase more than in other people). If that is you – I recommend consulting with a dietitian!
But, for the general population, eggs are a safe and nutritious choice. So you can enjoy these egg lunch ideas without worry!
Why Protein is Important at Lunch:
When it comes to building a balanced meal, protein is key.
This is because protein digests slower in the body than carbohydrates and fat. Because it takes longer to digest, it helps keep you feeling full for longer after eating.
Think about it: lunch time is typically right in the middle of the day. For the majority of people, this is when they’re working, at school, running errands, or checking things off their to-do list. The body has used the energy you provided it at breakfast, and needs a refuel.
Making sure you have a good source of protein (like eggs) alongside carbohydrates, fibre, and fat will give you the sustained energy and fullness that you need to finish out your day. It will also help to stave off cravings later in the day.
So enjoy these healthy egg recipes for lunch!
3 Healthy Lunches with Eggs:
All of these easy egg recipes for lunch are made with simple and nourishing ingredients. They’re just as delicious as they are high in protein and nutritionally balanced. Enjoy!
Spinach Feta Egg Wrap
This is my homemade take on Starbucks’ spinach feta egg wrap. Here, we use the whole egg (the yolk and the white) the reap all the egg nutrition benefits. Here’s what you’ll need to make it:
- Cooking spray
- Chopped spinach
- Crumbled feta cheese
- Chopped sun-dried tomatoes
- Whole wheat tortilla
Spinach Feta Egg Wrap Lunch Box
For the Wrap:
- cooking spray
- 2 large eggs
- 1/2 cup baby spinach, chopped
- 2 tbsp sun-dried tomatoes, chopped
- 2 tbsp feta cheese, crumbled
- 1 large whole wheat tortilla
For the Lunch Box:
- 1 cup strawberries, or blueberries
- 1/4 cup mixed nuts
- Frying pan or skillet
- Warm a medium sized non-stick pan to medium-high heat and add the eggs to coat the pan.
- Sprinkle spinach, sun-dried tomatoes, and feta over the eggs.
- Cook until eggs are just about done, then place the tortilla on top.
- Flip over so the tortilla is now on the bottom, then fold half of the tortilla over, and fold again to create a triangle-shaped wrap.
- Add to the lunch box with berries and nuts.
I’m a big egg salad fan, and this egg salad made with greek yogurt is to die for. The greek yogurt mimics the mayo used in traditional egg salad recipes, but adds extra protein to keep you full. Here’s what you’ll need:
- Plain Greek yogurt
- Dijon mustard
- White wine vinegar
- Chopped celery
- Chopped onion
- Chopped parsley
- Salt & pepper
Healthy Egg Salad with Greek Yogurt Lunch Box
For the Egg Salad with Greek Yogurt:
- 1/3 batch Healthy Egg Salad
For the Lunch Box:
- whole grain crackers
- cucumber, slices
- Prepare egg salad and add to a lunch box container.
- In a separate area of the lunch box, add crackers, cucumber slices, and berries.
Protein Box with Hard Boiled Eggs
This is a bento-style lunch box with hard boiled eggs, veggies, hummus, and nuts. I like to serve it with pita or mini naan bread rounds as well. To make it, you’ll need:
- Sliced vegetables
- Mixed nuts
- Pita or naan rounds
Protein Lunch Box with Hard Boiled Eggs
- 2 large hard boiled eggs
- 1 cup sliced vegetables, like carrots, celery, or bell peppers
- 1/4 cup hummus
- 1/4 cup mixed nuts
- 4-5 mini naan bread rounds
- Add all ingredients to a bento-style lunch box.
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