Healthy, filling Egg Recipes - High protein low carb

Shakshuka

Mrs Jones - Leftover Roast potato spanish Tortilla / Frittata recipe

January is the perfect time to reset, refuel and fall back in love with simple, nourishing food. Eggs are one of nature’s most complete ingredients: affordable, versatile and packed with the nutrients your body craves after the indulgence of Christmas.

Whether you’re easing into a healthier routine, prioritising protein, or simply want meals that keep you fuller for longer, eggs make it easy. This collection of 10–15 delicious, achievable recipes is designed to inspire fresh starts — from speedy breakfasts to satisfying light meals — helping you stay energised, motivated and coming back for more eggs all month long.

• Scrambled eggs and poached eggs are our staple go-to - if you’re not used to cooking eggs, see our “How to cook eggs blog”

• Avocado Egg bake - satisfying brunch option

• Baked Avocado egg and bacon - delicious and high in protein and healthy fats. Recipe from gFreeFoodie

• Masala/Anda Bhurji Style Scrambled Eggs — Indian spiced scrambled eggs - flavourful, veggie-rich variant.

  • Cooked in under 20 minutes simple ingredients like cumin seeds, onions, fresh tomatoes, eggs, garam masala - Indian Healthy Recipes

• Our new favourite - Leftover Roast potato frittata Spanish Tortilla

  • (you could use normal left over boiled potatoes)

  • We just used up what we had, cut up 4-6 roast potatoes + pigs in blankets or ham - to cover the base of a medium frying pan, heat them up with some oil - turn a few times,

  • then pour over 8-12 whisked eggs - until the potatoes are covered.

  • Fry until base is set & browned & then we put it under the grill to cook the top - it should puff up like a soufflet. Here is another way to cook it - Mrs Jones’s roast potato spanish Tortilla recipe

Ham Case egg canapes or snacks - - Instagram recipe

More Paleo and gluten-free ideas

• Spanish Tortilla - easyclassic recipe https://spanishsabores.com/best-spanish-omelet-recipe/  - cut into bitesize squares (we used 14 eggs)

• Classic devilled eggs for parties - so simple and guests can eat them in one. Ingredients are simple and can be gluten-free. The main ingredients are eggs, mayonnaise, and mustard.

• Pastry free - Ham case egg canapes - Instagram recipe (could also be mini quiches)

• Pastry free - cheese slice case - egg canapes - Instagram recipe

• Cottage cheese Egg muffins - instagram recipe

3 benefits of eating eggs for weight loss

1. High protein, low calories
   Eggs deliver a high amount of quality protein for relatively few calories, supporting fat loss without feeling deprived.

2. Keeps you fuller for longer
   Eggs slow digestion and stabilise blood sugar, reducing mid-morning snacking and cravings.

3. Nutrient-dense support
   Rich in B vitamins, choline and healthy fats, eggs support metabolism, energy and muscle maintenance while dieting.

Why a high-protein diet helps weight loss

• Protein increases satiety, naturally reducing overall calorie intake

• It preserves lean muscle mass, keeping metabolism higher

• The body burns more calories digesting protein than carbs or fats (thermic effect)

• Stable blood sugar = fewer energy crashes and cravings

Useful ingredient and equipment ideas:

Alternative to Mayonnaise for those wanting a healthier alternative

• Hunter & Gather - Avocado oil - an Alternative to Mayonnaise for those wanting a healthier alternative available direct and supermarkets like Tescos.

• Muffin tin x 12 - example from John Lewis £10,

• Amazon mini muffin tin x 24 £8.45

• Small Tartlet tin set x 8 from Procook £26

Further Reading

• Canapes, buffet and party food ideas

• Other Egg recipe ideas

• Tips on how to cook eggs - boiled, scrambled, poached…

• Find out how to buy our Free Range Eggs

• Egg FAQs answered

• Read what customers say about Joy Farms Eggs