We share healthy egg recipes from Mrs Crunch that are great for breakfast, lunch or dinner

MOST of us will be scoffing chocolate eggs today as we celebrate Easter.

But if you want to give your diet a boost, tuck into the real things.

Chicken eggs are good for you. Each contains only 75 calories but 7g of high-quality protein, 5g of fat, and 1.6g of saturated fat along with iron, vitamins and minerals.

Here are some healthy egg recipes that are great for breakfast, lunch or dinner.

Crustless spinach quiche – 72p per serving

Serves 4

Preparation time: 10 mins.

Cooking time (including cooling): 60 mins.

Each serving contains 280cals (14% of an adult’s recommended daily allowance); 9g fat (13%); 2.5g sat fat (13%); 3g sugar (3%); 0.3g salt (8%)

YOU NEED:

• 5 tsp olive oil
• 1 onion, finely chopped
• 5 medium eggs
• 85g cooked green lentils
• 225g turkey breast mince
• 2 tsp finely chopped sage
• 3 tsp finely snipped chives
• ½ tsp dry mustard powder
• good pinch of grated nutmeg
• 1 tbsp plain flour
• 25g Morrisons panko breadcrumbs

METHOD: Fry the onion in 1 tsp of the oil for a few minutes. Transfer to a plate to cool.

Meanwhile, boil four eggs in a pan of water for 5 minutes then cool them under cold water to stop them cooking further.

In a bowl, mash the lentils well with a fork, then stir in the mince, sage, 2 tsp of the chives, the mustard, nutmeg, cooled onions, pinch of salt and a grating of black pepper. Divide the mix evenly into four.

Peel the shells from the eggs.

Tip the flour on to a plate and roll each egg in it to coat.

Pat down a quarter of the meat mix on the work surface to a 12-13cm circle, using the rest of the flour to keep it from sticking.

Cup the circle in your hand and place one of the eggs in the centre.

Bring the meat mixture around the egg until it is covered. Dust with another coating of flour. Repeat with each egg.

Mix the panko crumbs with the remaining chives on a large plate.

Beat the remaining egg and brush over each coated egg, then roll the eggs in the panko crumbs, patting them so the crumbs stick.

Lay the eggs on a baking parchment-lined baking tray. Heat oven to 190C.

Heat 2 tsp of oil in the pan used for onions. When quite hot, put in two of the Scotch eggs and roll in the oil to coat them.

Fry for 2 mins, turning often, to lightly brown all over. Transfer to the lined baking tray and repeat with remaining eggs.

Bake the Scotch eggs for 12 mins.

Remove and lay them on kitchen paper to drain.

Leave to cool slightly before serving.

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TIP: Serve with salad. If you don’t like turkey mince you can use pork mince instead.

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Oven cooked scotch eggs — 97p each

Serves 4

Preparation: 10 mins.

Cooking: 40 mins.

A serving contains 160cals (7% of recommended adult daily allowance); 7g fat (10%); 2g sat fat (10%); 4g sugar (4%); 1g salt (17%).

YOU NEED:

• Cooking oil spray
• 2 onions, finely chopped
• 400g Morrisons frozen whole-leaf spinach
• 5 eggs
• 3 egg whites
• 300g fat-free cottage cheese
• 2 tbsp fresh chives, finely chopped
• ¼ tsp cayenne pepper
• ⅛ tsp salt
• ⅛ tsp nutmeg
• 50g low-fat grated cheddar cheese
• Extra chives, finely chopped, for garnish

METHOD: Spray a round, shallow, ovenproof flan dish (approx 25cm) with oil. Pre-heat oven to 180C/Gas 4.

Spray a non-stick frying pan with oil and cook the onions and spinach, stirring until the onions are soft and transparent.

Remove the mixture from the pan and spread over the base of the prepared flan dish.

Place the eggs, egg whites, cottage cheese and chives in a large bowl and whisk until all ingredients are combined.

Season with salt, pepper and nutmeg and pour over the onion and spinach mixture in the flan dish.

Sprinkle the grated cheese on top.

Bake for 40 mins or until it is just set and golden.

Add chives for garnish.

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Tip: Top with tomatoes before putting in the oven for extra colour and flavour. Serve with salad.

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Turkish eggs and peppers — 61p per serving

Serves 4

Alamy

Preparation time: 10 mins.

Cooking time: 25 mins.

Each serving contains 187cals (9% of the recommended daily adult allowance); 9g fat (13%); 2g sat fat (10%); 12g sugar (13%); 0.3g salt (5%)

YOU NEED:

• 1 tbsp olive oil
• 2 onions, sliced
• 1 red or green pepper, halved, deseeded and sliced
• 1-2 red chillies, deseeded and sliced
• 400g can chopped tomatoes
• 1-2 tsp caster sugar
• 4 medium eggs
• 6 tbsp low-fat Greek yoghurt
• 2 garlic cloves, crushed
• Small bunch of parsley, roughly chopped

METHOD: Fry the onions, pepper and chillies in the oil until they begin to soften. Add the tomatoes and sugar, mixing well. Cook until the liquid has reduced, season.

Using a wooden spoon, make four pockets in the tomato mixture and crack an egg into each. Cover the pan and cook the eggs over a low heat until just set.

Beat the yoghurt with the garlic and season.
Sprinkle the eggs with parsley and serve from the pan with a dollop of the garlic-flavoured yoghurt.