Beyond breakfast: 7 ways to include protein-rich eggs in regular Indian meals

Eggs are a rich source of protein and are considered a superfood loaded with nutrients and vitamins, which is an integral part of a balanced diet. They’re often enjoyed as a breakfast favorite—served as bhurji, omelette, or poached eggs. However, this protein-rich food also makes for a filling main course ingredient and offers indulgent main course Indian dishes as well. According to a study by the National Library of Medicine, titled The Health Benefits of Egg Protein, egg protein has been recognized to be highly digestible and an excellent source of essential amino acids, with the highest attainable protein digestibility-corrected amino acid score. Egg protein has been shown to decrease malnutrition in underdeveloped countries, possibly increase height in children, and protect against kwashiorkor. Egg protein has been demonstrated to be important to skeletal muscle health and protective against sarcopenia. Take a look at some of the popular ways of adding eggs to Indian meals.

This is one of the most popular egg dishes often served as a main course. It refers to a hearty boiled egg curry, where boiled eggs are pan-fried and then dunked in tomato-onion curry, seasoned with garam masala, coriander powder, and other spices.

It refers to minced boiled eggs, sautéed with onions, tomatoes, and spices. It is a dry side dish, which is packed with protein and is best served with roti or ajwain paratha as a filling meal.

It is a flavourful and protein-rich rice dish, where boiled eggs are layered amidst partially cooked rice seasoned with biryani masala, caramelized onions, and a spiced yogurt-based masala. It also uses spics like cardamom, star anise, bay leaves, and is best served with raita and sal

It is a South India delight, where boiled eggs are tossed in a rich, spicy masala made with dry red chilies, curry leaves, garlic, and aromatic spices along with a lot of ghee. It is a fiery, fragrant dish with deep flavour and glossy finish, topped with fried curry leaves and is best served with parotta or appam.

It is a protein-packed classic Indian flatbread made with a spicy filling made from grated boiled eggs, onions, green chilies, coriander, and spices like turmeric, red chilli powder, and cumin powder. The mixture is stuffed inside whole wheat dough and pan-cooked with ghee or oil until golden brown. It is best served with pickles and curd.

It is a Mughlai-inspired dish where boiled eggs are slow-cooked n a creamy, aromatic gravy made with yogurt, cashew or almond paste, onions, and fragrant spices like cardamom, cinnamon, and cloves. This velvety curry is best served with naan, paratha, jeera rice, or pulao.

It is a simple, yet flavourful one-pot rice dish where fragrant basmati rice is cooked with boiled or sautéed eggs, caramelized onions, whole spices, and aromatic herbs. It is often topped with coriander and a squeeze of lemon and is served with raita, curry or even pickles.

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