10 High-Protein Egg Recipes: Omelettes, Quiches & More

Healthy and delicious ideas to get your morning started off right.

If there’s one ingredient I can always count on to deliver protein, versatility, and satisfaction—it’s eggs. Whether you’re looking for a quick weekday breakfast or a savory weekend brunch, these little gems can do it all. And don’t even get me started on how budget-friendly and meal-prep-friendly they are! I’m sharing 10 of my favorite high-protein egg recipes. You’ll find omelettes, quiches, breakfast wraps, and even a breakfast pizza that’s so good, you’ll want it for dinner. I’ve included a few plant-based options too, so there’s truly something for everyone.

But before we dive in, let’s go over a few secrets I’ve learned through the years for perfecting omelettes and mastering the quiche:

Tips for the Perfect Omelette

• Preheat your pan properly: Medium-low heat is your friend—don’t rush it.
• Use a nonstick skillet: It’s a game-changer (and cleanup is easier).
• Whisk thoroughly: A light, airy omelette starts with well-beaten eggs.
• Add fillings sparingly: Overloading causes breakage and sogginess.
• Tilt and swirl: Let uncooked egg flow to the edges for even cooking.
• Fold gently: Use a spatula to nudge the omelette into a tidy half-moon.

Tips for Mastering a Quiche

• Use room-temperature ingredients: They blend more evenly.
• Blind-bake the crust (if using one): This prevents a soggy bottom.
• Balance your fillings: Too much moisture = runny quiche.
• Let it rest after baking: Just like lasagna, quiche sets up better after 10 to 15 minutes.
• Bake low and slow: Around 325 to 350°F helps the custard set without curdling.

High-Protein Egg Recipes

As promised, here are your 10 high-protein egg recipes. Dig in!

1. Philly Cheesesteak Omelette

This one is a protein-lover’s dream. I use lean steak or even leftover grilled sirloin, sautéed with onions, mushrooms, and bell peppers, then folded into fluffy eggs with melty provolone. It’s like your favorite sandwich—without the bread, but just as satisfying.

Get the recipe: Philly Cheesesteak Omelette

2. Soufflé Omelette with Mushrooms

If you want to impress someone (or just yourself), try this soufflé-style omelette. You separate the eggs, whip the whites until fluffy, then fold them back in. The result is cloud-like and elegant—perfect with sautéed mushrooms and fresh herbs.

Get the recipe: Souffle Omelette with Mushrooms

3. Protein-Packed Vegan Omelette

Yep, you can make a legit omelette without eggs. This recipe uses chickpea flour, turmeric, and plant-based milk to create a batter that cooks up like magic. I love adding spinach, tomatoes, and a sprinkle of nutritional yeast for extra flavor and protein.

Get the recipe: Protein Packed Vegan “Omelette”

4. Crustless Asparagus Quiche

This one’s a springtime favorite, though I make it year-round. Asparagus adds a fresh, slightly sweet crunch, and the absence of a crust keeps it lighter (and gluten-free!). It’s delicious warm or cold, and it reheats beautifully for lunch the next day.

Get the recipe: Crustless Asparagus Quiche

5. Rise and Shine Greek Egg Muffins

These are like little portable frittatas packed with spinach, tomatoes, olives, and a touch of feta. They freeze like a dream, and my family grabs them on busy mornings. Pair with a slice of whole-grain toast or fruit and you’re out the door.

Get the recipe: Rise and Shine Greek Egg Muffins!

6. Thin Crust Spinach and Egg Breakfast Pizza

This one feels a little indulgent but is secretly healthy. I use a whole-grain tortilla as the crust, top it with sautéed spinach, cracked eggs, and just enough cheese to make it feel like pizza. Pop it in the oven and breakfast is done in 10 minutes.

Get the recipe: Thin Crust Spinach and Egg Breakfast Pizza

7. Egg and Veggie Breakfast Wraps

Wraps are my go-to when I’m hungry now. Scrambled eggs, sautéed peppers and onions, and maybe some avocado if I’m feeling fancy. Wrap it all up in a whole wheat tortilla and you’ve got a high-protein, high-fiber meal that travels well, too.

Get the recipe: Egg and Veggie Breakfast Wraps

8. Quick and Easy Egg Muffins

I always say: if you’ve got eggs and a muffin tin, you’re in business. This base recipe is endlessly adaptable. Add chopped broccoli, cheese, turkey sausage, or whatever’s in your fridge. They’re ideal for meal prep and make a great post-workout snack.

Get the recipe: Quick and Easy Egg Muffins

9. Individual Egg and Spinach Bowls

These are baked right in ramekins for a single-serving dish that feels special. I layer wilted spinach, a cracked egg, and a spoonful of Greek yogurt or cottage cheese on top. Sprinkle with paprika and bake until set. Light, creamy, and protein-rich.

Get the recipe: Individual Egg and Spinach Bowls

10. Spinach Parmesan Baked Eggs

This recipe is rustic and comforting. Think of it as a cross between baked eggs and a crustless lasagna. The Parmesan gets golden and nutty, while the eggs stay soft and silky. Add a chunk of crusty bread and you’ve got breakfast, lunch, or dinner in under 20 minutes.

Get the recipe: Spinach Parmesan Baked Eggs

There you have it—10 of my favorite high-protein egg recipes to fuel your day, any time of day. Whether you’re team omelette, team quiche, or somewhere in between, eggs are such a reliable (and affordable!) foundation for healthy eating.

Let me know in the comments which one you’re making first—or tag us if you share it online. I love seeing your creations!

Stay healthy,

Gale

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