Healthy Lunch Ideas With Eggs


In this article, we are going to learn healthy lunch ideas with eggs. Have you ever planned for a healthy lunch for your kids and ended up making the same thing everyday?  As we have discussed previously on Repurpose My Blog, eggs can be prepared in a variety of ways. Not only are they versatile and inexpensive, they are also full of nutrients. Eggs are high in protein, riboflavin, folate

and Vitamin B12. They are also low in cholesterol and saturated fats. Eggs are an excellent choice for breakfast or lunch options. Here is a list of healthy lunch ideas with eggs that your kids will love! There are plenty of healthy lunch ideas with eggs that you can try. Eggs are known as a great protein source and include a lot of nutrients that your body needs. They’re also delicious and easy

to cook. If you’re looking for healthy lunch ideas with eggs, you’ve come to the right place. We’ve compiled a list of 12 egg recipes that will help you eat better during the day. Eggs are a super convenient, inexpensive, and healthy way to make any meal healthier. There are so many ways you can add eggs to any recipe, whether it’s breakfast, lunch, or dinner. Since they’re so versatile, let’s take a look at some of the health benefits of eggs.

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Healthy Lunch Ideas With Eggs

Need Inspiration For Lunch Ideas?  Here’s A List Of Healthy Lunch Ideas With Eggs To Help You Out. Eggs are a great food, filled with protein and other essential vitamins. They are affordable and easy to cook. My day is incomplete without an egg and it should be the same thing with you. Eggs can be eaten on their own without any side dish. However, adding them to your lunch will increase its nutritional value as these foods contain all of the essential nutrients that our body requires.

I’ve rounded up easy, healthy egg recipe ideas from my website for you below. Each of these egg dishes uses minimal ingredients but pack in a TON of flavour.

As a dietitian, I’ve made sure that these recipes get in lots of vegetables and that they’re balanced in nutrition. Eggs are one of my favourite protein sources, and I go more in depth on their nutrition benefits below if you’re interested.

Many of these recipes can be enjoyed for any meal of the day – breakfast, lunch, or even dinner. I’d love to know which ones you end up making!

overhead photo of egg shakshuka topped with goat cheese and basil in a black skillet

Egg Nutrition Benefits

There are so many reasons why eggs are one of my favourite protein sources. They’re easy to cook with, super versatile, delicious, affordable, AND packed with nutrition benefits.

A standard serving of 2 large eggs provides 13 grams of complete protein, which provides essential amino acids to build and repair our muscles, organs, and body tissues.

Protein also helps to slow digestion, meaning you’ll feel fuller for longer when including a quality source of protein in your meals and snacks. This is what makes these recipes so satisfying!

In addition to protein, eggs are rich in other essential micronutrients like:

  • vitamin A
  • vitamin D
  • vitamin E
  • vitamin B12
  • folate
  • iron
  • selenium
  • choline

Did you know that eggs are even a source of antioxidants, like lutein and zeaxanthin?

What’s more – the fat content of eggs can help your body absorb any fat-soluble nutrients found in the rest of the meal (like in vegetables, for instance)!

The recipes below share easy, delicious ways to reap the health benefits of eggs 🙂

1) Easy Stovetop Shakshuka (No Oven)

overhead photo of white bowl with a serving of egg shakshuka topped with basil and sourdough toast
Easy Stovetop Shakshuka (No Oven)
This healthy no-bake stovetop shakshuka is so easy to make! No oven required, this recipe is ready in under 30 mins. Vegetarian, gluten-free, and packed with vegetables!

2) Brussels Sprouts & Sweet Potato Sheet Pan Hash

overhead shot of brussels sprouts and sweet potato hash on sheet pan topped with poached eggs
Brussels Sprouts & Sweet Potato Sheet Pan Hash
This sheet pan hash recipe is made with roasted brussels sprouts, sweet potatoes, and protein-packed eggs. Easy, healthy, and SO delicious!

3) One-Pan Taco Breakfast Skillet

overhead shot of black skillet with sweet potatoes, corn, zucchini, eggs, and avocado slices
Healthy One-Pan Taco Breakfast Skillet
This Taco Breakfast Skillet is packed with veggies and protein for a healthy one-pan meal. Gluten-free, with vegetarian and vegan options available!

4) Nutritious Egg Frittata Muffins

healthy breakfast egg muffins on white plate
Nutritious Egg Frittata Muffins (Vegetarian)
These healthy breakfast egg muffins are an easy vegetarian meal prep idea. You can make these ahead of time, store them in the fridge or freezer, and reheat in the microwave. Breakfast is ready in minutes!

5) Savoury Kimchi Oatmeal

overhead shot of savoury oatmeal with poached egg, kimchi, avocado in white bowl
Savoury Kimchi Oatmeal With Avocado & Egg
This savoury kimchi oatmeal is a delicious vegetarian meal that can be enjoyed for breakfast, lunch, or dinner. It’s easy, healthy, and ready in under 25-minutes!

6) Root Vegetable Frittata

overhead shot of black skillet with a root vegetable frittata, goat cheese, and parsley inside
Oven-Baked Root Vegetable Frittata
This oven-baked root vegetable frittata is the BEST autumn recipe. Three types of root veggies, fresh herbs, and goat cheese get paired with protein-rich eggs for an easy, delicious vegetarian meal that you can enjoy for breakfast, lunch, or dinner!

7) Eggs Benedict With Canned Salmon & Herby Hollandaise

Whole wheat english muffin topped with canned salmon, a poached egg, hollandaise, and fresh parsley and dill on a plate.
Canned Salmon Eggs Benedict With Herby Hollandaise
Canned salmon makes a quick, delicious, and affordable substitute for smoked salmon in this Eggs Benedict. Serve with a herby hollandaise sauce, lots of lemon, a whole wheat bun, and a side of asparagus for a delicious springtime brunch!

8) Pesto Potato Hash Skillet

black skillet with pesto potato hash topped with fried eggs
Pesto Potato Hash Skillet
This pesto potato hash skillet with eggs and veggies is such an easy, healthy meal that can be enjoyed for breakfast, lunch, or dinner!

9) Kimchi Quinoa Bowl With Fried Egg

quinoa, kimchi, broccolini, and egg in bowl
Easy Probiotic-Rich Kimchi Quinoa Bowl (Vegan Option)
Looking to try kimchi? Incorporating it into a grain bowl is one of the easiest ways to do it. Kimchi adds incredible flavour to a simple quinoa and veggie fried “rice,” along with gut health benefits! Gluten-free. Vegan option available.

10) Easy Coconut Curry Shakshuka

overhead shot of coconut curry shakshuka with runny yolks in a black skillet
Easy Coconut Curry Shakshuka
This coconut curry shakshuka recipe puts a fun, flavourful twist on a traditional egg dish. It’s easy, healthy, and absolutely delicious. Recipe is vegetarian, gluten-free, and dairy-free.

11) Avocado Egg Salad Sandwich (No-Mayo)

white plate with mashed avocado egg salad sandwich over a slice of toast
Easy, Avocado Boiled-Egg Sandwich (No Mayo)
Using avocado as a substitute for mayonnaise, this healthy boiled-egg salad sandwich recipe is packed with protein, healthy fats, and fibre for a filling, balanced meal. Plus, it’s made in 20 minutes or less!

12) Chimichurri Grain Bowl

grain bowl with roasted sweet potatoes, romanesco, radishes, chimichurri sauce, and a fried egg
High-Protein Chimichurri Grain Bowl
This High-Protein Chimichurri Grain Bowl is a healthy vegetarian lunch or weeknight dinner idea. Recipe can be made ahead and enjoyed either warm or cold!

13) Spanakopita Frittata

frittata in skillet with spinach, feta cheese, and herbs
Spanakopita Frittata With Spinach & Feta
This Spanakopita Frittata is made with spinach, feta, and tons of fresh herbs. It’s great for meal prep and can be enjoyed for breakfast, brunch, or even dinner! Recipe is vegetarian and gluten-free.

14 Chopped Quinoa Salad With Eggs

chopped quinoa salad with cucumbers, carrots, parsley, pomegranates, hard boiled eggs in pink bowl
Cold Chopped Quinoa Salad With Eggs
This Cold Chopped Quinoa Salad is perfect for lunch or dinner meal prep! It’s made with pomegranates, chopped carrots, cucumbers, parsley, and protein-rich eggs to help make this salad a complete, healthy meal. It’s gluten-free, vegetarian, and ready in under 30 minutes.

15) Sweet Potato & Kale Skillet Hash

Sweet potato hash with red bell peppers, kale, avocado, and eggs in a skillet
Sweet Potato & Kale Skillet Hash
This Sweet Potato Hash Breakfast Skillet is packed with veggies, protein, fibre, and fresh herbs. An easy stovetop recipe with no oven required!

16) Baked Tomato Pasta With Eggs & Feta

Overhead photo of a baked tomato pasta with eggs, feta, and basil in a black skillet.
Baked Tomato Pasta With Feta, Eggs & Basil
This baked tomato pasta recipe is made with tomato sauce, feta cheese, eggs, fresh basil, vegetables, and a bunch of delicious spices. It’s an easy, healthy, vegetarian meal that’s ready in about 30 minutes! This recipe can be made gluten-free and dairy-free if needed.

17) Cucumber Avocado Salad With Quinoa & Eggs

large white bowl with cucumber, avocado, quinoa, hard boiled eggs, sauerkraut salad and gold serving utensils
Easy Cucumber Avocado Salad With Quinoa
This Easy Cucumber Avocado Salad is made with nutritious ingredients like quinoa, sauerkraut, nutritional yeast, hemp seeds, lemon, and fresh herbs. It’s healthy, refreshing, and can be enjoyed as a complete meal or side salad! Gluten-free with vegan option available.

18) Kale Butternut Squash Breakfast Hash

Overhead photo of a kale butternut squash hash with eggs in a pan.
Kale Butternut Squash Breakfast Hash (Vegetarian)
This butternut squash hash with eggs and kale is such a delicious, easy, and cozy breakfast idea! All you need are 9 simple ingredients. Recipe is vegetarian, gluten-free, and can easily be made dairy-free as well.

19) Easy Arugula & Tomato Frittata

Overhead photo of an arugula and tomato frittata in a skillet.
15-Minute Arugula & Tomato Frittata
This easy one-pan arugula and tomato frittata is made with eggs, feta, and fresh basil. It’s such a quick and healthy way to get your veggies and protein in! Perfect for lunch, breakfast, or dinner
  • Heat a large pan over medium. Add olive oil and sauté chopped bell pepper for ~5 minutes.
  • Add spinach to the pan, sautéing for about 1 minute until slightly wilted.
  • Add tomato sauce, thyme, oregano, garlic powder, salt, and pepper, adjusting for taste. Cook for ~3 minutes, stirring regularly.
  • Using the back of a spoon or spatula, make space in the sauce mixture to crack the eggs into. Next, sprinkle with crumbled cheese and cover pan with a lid.
  • Let cook until egg whites are done (around 5-10 minutes), making sure not to overcook (you want the yolks to still be soft). NOTE: Keep an eye on the eggs at this point, as timing will differ depending on how deep your pan is, how hot your oven is, etc.
  • Remove pan from heat, and sprinkle with fresh basil, cracked pepper, and an extra drizzle of olive oil. Enjoy hot and serve with a side of freshly toasted sourdough!

1. Tikka Egg Naan Wrap

Tikka spiced hard boiled egg, wrapped in a grilled naan wrap, perfect for lunch or dinner.


  • 2 tbsp ( 30 mL ) oil
  • 1 tbsp ( 15 mL ) tikka masala
  • salt, to taste
  • 3 tbsp ( 45 mL ) half-and-half cream or water
  • 4 hard boiled eggs, coarsely chopped
  • 4 tandoori roti or naan flatbreads
  • 1 small tomato, sliced
  • 1 small red onion, finely chopped


  1. In a skillet, heat oil on medium heat. Blend in tikka masala and salt. Add cream or water and blend to create a light tikka masala sauce.

  2. Fold in cubed hard boiled eggs and coat with tikka masala sauce.

  3. Arrange naan or tandoori roti on a plate and top with ¼ amount of Tikka Masala Eggs. Add tomato and red onion and fold over, to serve. Continue to assemble with remaining naan and eggs. Yield = 4 wraps.


  • Slightly toast, grill or warm tandoori roti or naan flatbread before assembling into a wrap.

2. Curried Egg Salad Sandwich On Challah Bread

This delicious egg salad is mixed with curry spices topped on soft challah bread (egg bread). A flavorful spin on a classic.


  • ⅓ cup ( 75 mL ) mayonnaise
  • 1 tsp ( 5 mL ) curry powder
  • ¾ tsp ( 4 mL ) salt, or to taste
  • 2 green chilies, finely chopped
  • 3 hard-boiled eggs, cubed
  • 4 challah bread (egg bread), sliced
  • 2 romaine lettuce leaves


  1. In a medium sized bowl, combine mayonnaise, curry powder, salt and green chilies. Gently fold in hard boiled eggs and combine.

  2. Arrange two bread slices on a plate with romaine lettuce on one side. Top with ¼ of curried egg salad mixture. Continue making sandwiches with the remaining bread and egg salad mixture.

3. Indian Spiced Rice with Poached Eggs

Full of flavour and easy to prepare, this egg dish makes a perfect lunch or dinner.


  • 2 tbsp ( 30 mL ) salted butter
  • 1 red onion, diced
  • 1 clove garlic, minced
  • 1 red bell pepper, seeded and diced
  • 1 tbsp ( 15 mL ) curry powder (mild or hot)
  • 1 cup ( 250 mL ) basmati rice
  • 1 3/4 cups ( 440 mL ) vegetable stock or water
  • 1 tbsp ( 15 mL ) white vinegar
  • 4 eggs
  • 1 cup ( 250 mL ) baby spinach
  • ¼ cup ( 60 mL ) chopped fresh mint
  • Salt and pepper


  1. In a large saucepan, melt butter over medium heat. Add onion and cook until transparent (about 2 minutes), stirring frequently. Add garlic and cook for 1 minute, stirring frequently. Add red pepper and curry powder; stir to combine. Add rice and stir for 1 minute. Add stock, stir and bring to a boil. Once boiling, reduce heat to low. Cover and cook for 15 minutes.

  2. Meanwhile, while rice is cooking, fill a medium saucepan with 3 to 4 inches (8 to 10 cm) of water. Add vinegar and bring to a boil. Reduce heat to simmer. Break each egg into a small ramekin or bowl. Gently slide eggs into simmering water one at a time. Cook until whites are set and yolks are soft, 3 to 4 minutes (3 minutes makes a runnier egg). Remove eggs with a slotted spoon.

  3. Once rice is cooked, remove from heat, uncover and fluff with a fork. Stir in spinach and mint; season with salt and pepper. Divide rice onto four plates. Place an egg on top of each bed of spiced rice.

Health Benefits Of Eggs

Health benefits of eggs include promoting healthy hair, skin, cardiovascular system and boosting energy levels. Eggs are a super convenient, inexpensive, and healthy way to make any meal healthier. There are so many ways you can add eggs to any recipe, whether it’s breakfast, lunch, or dinner. Since they’re so versatile, let’s take a look at some of the health benefits of eggs.

1. Incredibly Nutritious

Eggs are among the most nutritious foods on the planet.

A whole egg contains all the nutrients required to turn a single cell into a baby chicken.

A single large boiled egg contains :

  • Vitamin A: 6% of the RDA
  • Folate: 5% of the RDA
  • Vitamin B5: 7% of the RDA
  • Vitamin B12: 9% of the RDA
  • Vitamin B2: 15% of the RDA
  • Phosphorus: 9% of the RDA
  • Selenium: 22% of the RDA
  • Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc

This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats.

Eggs also contain various trace nutrients that are important for health.

In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.

If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E

SUMMARYWhole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs are even healthier.

2. High in Cholesterol, but Don’t Adversely Affect Blood Cholesterol

It is true that eggs are high in cholesterol.

In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.

However, it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood

The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out

Nevertheless, the response to eating eggs varies between individuals

  • In 70% of people, eggs don’t raise cholesterol at all
  • In the other 30% (termed “hyper responders”), eggs can mildly raise total and LDL cholesterol

However, people with genetic disorders like familial hypercholesterolemia or a gene variant called ApoE4 may want to limit or avoid eggs.

SUMMARYEggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people.

3. Raise HDL (The “Good”) Cholesterol

HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol

People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems

Eating eggs is a great way to increase HDL. In one study, eating two eggs per day for six weeks increased HDL levels by 10%

SUMMARYEating eggs consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a lower risk of many diseases.

4. Contain Choline — an Important Nutrient That Most People Don’t Get Enough Of

Choline is a nutrient that most people don’t even know exists, yet it is an incredibly important substance and is often grouped with the B vitamins.

Choline is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions

The symptoms of choline deficiency are serious, so fortunately it’s rare.

Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.

SUMMARYEggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.

5. Are Linked to a Reduced Risk of Heart Disease

LDL cholesterol is generally known as the “bad” cholesterol.

It is well known that having high levels of LDL is linked to an increased risk of heart disease

But many people don’t realize that LDL is divided into subtypes based on the size of the particles.

There are small, dense LDL particles and large LDL particles.

Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles

Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL, which is an improvement

SUMMARYEgg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.

6. Contain Lutein and Zeaxanthin — Antioxidants That Have Major Benefits for Eye Health

One of the consequences of aging is that eyesight tends to get worse.

There are several nutrients that help counteract some of the degenerative processes that can affect our eyes.

Two of these are called lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye

Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders

Egg yolks contain large amounts of both lutein and zeaxanthin.

In one controlled study, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28–50% and zeaxanthin by 114–142%

Eggs are also high in vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world

SUMMARYThe antioxidants lutein and zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.

7. Omega-3 or Pastured Eggs Lower Triglycerides

Not all eggs are created equal. Their nutrient composition varies depending on how the hens were fed and raised.

Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids.

Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease

Studies show that consuming omega-3 enriched eggs is a very effective way to lower blood triglycerides. In one study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16–18%

SUMMARYOmega-3 enriched and pastured eggs may contain significant amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.

8. High in Quality Protein, With All the Essential Amino Acids in the Right Ratios

Proteins are the main building blocks of the human body.

They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.

Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low.

Eggs are an excellent source of protein, with a single large egg containing six grams of it.

Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them.

Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few

SUMMARYEggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.

9. Don’t Raise Your Risk of Heart Disease and May Reduce the Risk of Stroke

For many decades, eggs have been unfairly demonized.

It has been claimed that because of the cholesterol in them, they must be bad for the heart.

Many studies published in recent years have examined the relationship between eating eggs and the risk of heart disease.

One review of 17 studies with a total of 263,938 participants found no association between egg intake and heart disease or stroke

Many other studies have arrived at the same conclusion

However, some studies have found that people with diabetes who eat eggs have an increased risk of heart disease

Whether the eggs are actually causing the increased risk isn’t known, because these types of studies can only show statistical association. They cannot prove that eggs caused anything.

It is possible that people who eat lots of eggs and have diabetes are less health-conscious, on average.

On a low-carb diet, which is by far the best diet for people with diabetes, eating eggs leads to improvements in risk factors for heart disease

SUMMARYMany studies have looked at egg intake and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes.

10. Are Filling and Tend to Make You Eat Fewer Calories, Helping You Lose Weight

Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient

Eggs score high on a scale called the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake

In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours

In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of eight weeks

SUMMARYEggs are highly satiating and may reduce calorie intake later in the day. Regularly eating eggs may promote weight loss.

The Bottom Line

Studies clearly show that eating up to three whole eggs per day is perfectly safe.

There is no evidence that going beyond that is harmful — it is just “uncharted territory,” as it hasn’t been studied.

Eggs are pretty much nature’s perfect food.

On top of everything else, they are also cheap, easy to prepare, go with almost any food and taste awesome.

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