Simple ways to crack more egg protein into popular recipes

Many people know that the “incredible egg” holds more than just another scramble or vibrantly colored yolk. That simple ingredient can add protein to a favorite meal. No matter the time of day, it is time to get cracking in the kitchen.

Recently, FoodSided spoke with fitness and performance nutrition expert Tony Castillo, MS, RD about the benefits of adding protein to meals. Even though athletes can have experts who help craft their balanced food choices, everyone can make a few adjustments to their food choices.

According to Castillo, eggs are a great protein source. He calls them a “nutrient powerhouse.” While he is an expert in this subject, cooks are looking for easy to make, tasty, and convenient food choices that fit into their lifestyle. When good for you connects with healthy eating, it is a win for everyone involved.

Although people can appreciate that balanced food has a place on the plate, the recipes need to be easy. Chefs might make intricate dishes plated with tweezers, but regular cooks usually gravitate towards rustic, comfort food.

When asked for some suggestions on how to “sneak” extra protein into popular dishes, Castillo recommended the following:

“Meeting your protein goals can be much simpler than you might think. Here are some creative ways to increase protein intake: Add hard-boiled eggs to salads for a protein boost, make a veggie-packed omelet for breakfast, increase portion size of protein at lunch time, incorporate eggs into a stir-fry or grain bowl, or try different egg-based dishes like a Hispanic staple we made growing up which is 'Arroz con Huevos' (Rice with Eggs), which combines eggs with seasoned rice and beans for a flavorful meal.”

Those ideas can be adapted many ways. For example, a stir fry bowl can have all types of grains, vegetables, and seasonings. It is an easy way to keep food boredom off the plate.

Additionally, many of Castillo’s suggestions are easy to make. Having some extra hard-boiled eggs in the refrigerator takes the guess work out of meal time. Whether it is grabbing a quick bite after a workout or on the way to work, convenience has become a priority for many people.

Lastly, Castillo’s suggestions show that many cultures have egg-centric dishes. From Arroz con Huevo to ramen to toad in the hole, many people can recall a traditional dish. Sometimes those comfort food cravings have benefits beyond the warm and cozy sentiment.

As with fitness and performance nutrition expert Tony Castillo suggests, protein focuses meals are easy to put on the plate. With a little thoughtfulness, the incredible egg always has a place on the food menu.