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Eggs are a firm favourite in the Nutri Advanced nutrition team office  so we’ve decided to put together a collection of super healthy and tasty ways to include more eggs in your diet, and if you're wondering why we love eggs so much, read more here!  

Thai Red Curry with Boiled Eggs

Gemma Khoo – Nutritionist & Regulatory Affairs

Adding eggs to your favourite curry may initially seem a bit odd but I can tell you it’s delicious! I was first introduced to this concept whilst visiting my husband's family in Malaysia and now it’s a staple in our household, we have this almost every week!

You will need:
1 tbsp oil
1-2 tbsp ready-made Thai red curry paste (you can make your own... but for convenience use a jar of paste)
1 x can of coconut milk
1-2 eggs per person
Handful of green beans or broccoli (or whatever veg you like)
Handful of coriander leaves

Heat 1 tbsp oil in a pan over a high heat. Add thai red paste and fry for a couple of minutes to release the flavours. Add the tin of coconut milk and bring to the boil, then reduce the heat and simmer for around 10 minutes.

At the same time, bring a small pan of water to boil and add the eggs. Boil for around 7 minutes and then remove from the water. Carefully remove the shells and then add to the thai red curry, along with the beans/broccoli. Simmer for 3-4 mins.

Add rice to bowls and ladle over thai red egg curry. Add a sprinkling of coriander leaves and enjoy!

Courgette Fritters with Poached Eggs & Avocado (makes 6)

Laura Murphy – Nutritionist

These fritters are great for batch cooking, you can make them in advance and store them in the fridge for a couple of days or frozen until you need them.

You will need:
1 courgette, grated
60g self-rising flour
1 egg, whisked
Pinch of salt and pepper 

Add all ingredients to a bowl and mix well until all combined.

Heat some coconut oil in a frying pan and add a dollop of mixture to the pan.

Cook for a couple of minutes on both sides until golden brown and repeat until all the mixture is used.

Serve two fritters with two poached eggs, rocket leaves and half an avocado sliced.

Shakshouka – Moroccan Eggs Tagine (serves 2/3)

Katherine Pardo – Head of Nutrition & Education

This recipe is a Sunday morning favourite in our house. It's a really simple spicy egg dish that can easily be modified to taste. This is the recipe I usually make but there are many different versions available.

Ingredients you will need:
2 tbsp olive oil
1 Spanish or brown onion
1 red pepper
6 chestnut mushrooms
1½ cups fresh tomatoes (chopped) or tin of chopped tomatoes
1 garlic clove
½ tsp ground cumin
¼ tsp chilli powder
½ tsp paprika
½ tsp dried oregano
½ tsp turmeric powder
2-4 free-range eggs
Fresh parsley, basil or coriander, roughly chopped 

Finely chop red onion, garlic, red pepper and mushrooms, and fry in heated olive oil.

Once soft, add tomatoes, herbs and spices and cover with lid. Cook on a medium-low heat for 10-15 mins, stirring occasionally.

Make small wells in the sauce and crack an egg into each and cook until the egg whites firm up and the yolks remain soft and gooey.

Sprinkle with fresh parsley, basil or coriander, season to taste and serve in the cooking dish.

Dip fresh crusty bread into sauce and eggs and enjoy.

Variations: You can add spicy sausage, lamb mince or even bacon for extra meatiness.

Oven-roasted Ratatouille with Baked Eggs (serves 4)

Rachel Bartholomew – Nutritionist & Health Writer

Ratatouille is one of my favourite vegetable dishes. I remember summer evenings as a child, visiting my friend’s grandma’s house, tucking into her homemade ratatouille and always asking for more! This recipe is classic ratatouille with a twist; eggs…

"You will need:
4 large free range eggs
1 red & 1 yellow pepper thickly sliced and deseeded
4 courgettes sliced (5mm slices)
1 aubergine chopped into chunks
2 red onions roughly chopped into wedges
700g fresh plum tomatoes (halved)
2 garlic cloves (crushed)
Passata (450g)
8 tbsp olive oil
3 fresh thyme sprigs
Sea salt and freshly ground black pepper 

Preheat the oven to 200ºC. 

Put the vegetables, crushed garlic, olive oil, thyme, salt & pepper into a large roasting tin or wide cast-iron sauté pan. 

Toss everything around and roast for 45 minutes. After 30 minutes, stir in the passata, mixing well. 

After 40 minutes, reduce the oven temperature to 180C and break the eggs into the vegetables. 

Drizzle the eggs with a little olive oil and season. Continue to cook until the eggs have set but the yolks are runny (approx. 5 minutes). 

Serve with crusty bread and enjoy!

Breakfast Egg Muffins

Sarah Sharpe - Nutritionist

This is a really simple egg dish which can be eaten for breakfast or saved as a snack for later in the day! Be creative with whatever is in your fridge or try this yummy take on a cooked breakfast.

You will need:
4 eggs, whisked with a fork
2 tomatoes, finely chopped
8 closed cup mushrooms, finely chopped
A couple of handfuls of baby spinach
Handful of green beans or broccoli (or whatever veg you like)
Handful of ham, chopped
Approx. 1 teaspoon of grated cheese per muffin Salt and pepper to taste

Grease the muffin tin directly and preheat the oven to 180°C

Dry fry the mushrooms and then add the tomatoes and spinach until just wilted

Share the vegetable mix out into the muffin tray and top with the egg mixture and a sprinkling of grated cheese.

Bake for around 15 mins or until golden.

Enjoy straight away or cool and store in the fridge for and easy weekday breakfast bite.

Want to know why we love eggs? We talk eggs, cholesterol, constipation and more here...

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