Three easy egg-based recipes for runners: Quick and nutritious meals

Looking for quick, nutritious meals that boost your energy for running?

In this article, you’ll find three easy egg-based recipes for runners: strawberry protein pancakes, paprika-baked eggs, and a superfood banana frittata bagel. These recipes are simple to make and packed with essential nutrients. Let’s get started!

Key takeaways

• Start your day with protein-packed strawberry pancakes that offer 30 grams of protein per serving, perfect for post-run refuelling.
• Savoury paprika-baked eggs are loaded with veggies and spices, making them a nutritious meal rich in protein and essential vitamins.
• Quick superfood banana frittata bagels are great for busy days, combining eggs with sun-dried tomatoes and banana for a balanced, delicious bite.

Strawberry protein pancakes

This recipe makes 8 small pancakes and takes approximately 10 minutes for prep and 10 minutes for cooking, for a total of 20 minutes.

Starting your day with these strawberry protein pancakes is like giving your morning a sweet yet powerful boost. Each serving of four pancakes delivers an impressive 30 grams of protein, making them an ideal breakfast for those who need to refuel after a morning run.

These pancakes are delicious and easy to make, so you can start your day right without sacrificing time or flavour.

Ingredients

• ¾ cup all-purpose or gluten-free flour 
• 30 g unflavoured protein powder 
• 2 tsp baking powder 
• ¼ tsp salt 
• ¾ cup milk 
• ¼ cup plain Greek yoghurt 
• 1 large egg 
• 1 tbsp melted butter, cooled (or substitute with avocado oil or melted, cooled coconut oil) 
• 1 tbsp pure maple syrup 
• 1 cup fresh strawberries, finely chopped (measured whole before chopping) 
• Optional: Add 1 tbsp ground flaxseed or chia seeds for a nutritional boost.

Cooking steps

Step 1: Mix the dry ingredients 

In a large bowl, whisk together the flour, protein powder, baking powder, and salt until fully combined. Set aside. 

Step 2: Prepare the wet ingredients 

In a separate small bowl, whisk together the milk, Greek yoghurt, egg, melted butter, and maple syrup until smooth and well blended. 

Step 3: Combine wet and dry ingredients 

Pour the wet mixture into the bowl with the dry ingredients. Gently stir until just combined, be careful not to overmix, as this ensures your pancakes remain tender and fluffy. 

Step 4: Fold in the strawberries 

Gently fold in the finely chopped strawberries. Make sure to pat them dry and chop them small to avoid large chunks and prevent bruising. 

Step 5: Heat the griddle or skillet 

Preheat a griddle or skillet over medium to medium-high heat. Generously grease it with butter, coconut oil, or avocado oil to prevent sticking. Ensure the surface is fully heated before cooking. 

Step 6: Drop the batter 

Using a ¼ cup measure, scoop the batter onto the hot griddle, leaving space between each pancake to allow them to spread. 

Step 7: Cook the pancakes 

Cook the pancakes for 3 to 4 minutes on the first side, or until bubbles form on the surface and begin to pop, and the underside is golden brown. 

Step 8: Flip and finish cooking 

Carefully flip each pancake and cook for an additional 1 to 2 minutes, until the bottom is golden brown and the centre is fully cooked. Avoid setting the heat too high to ensure the centre cooks evenly before the exterior becomes overly browned. 

Enjoy your fluffy, perfectly cooked protein pancakes!!

Serving and storage

Serve the pancakes in stacks, drizzled with pure maple syrup (or sugar-free syrup) and topped with fresh strawberries. For extra flavour, add nuts or sliced bananas as garnishes. 

To keep pancakes warm while you finish cooking the batch, place them on a baking rack set on a cookie sheet and keep them in a preheated oven at around 200°F. 

For the best results, cook the pancake batter immediately after preparing it; making the batter ahead of time is not recommended. 

Storage Tips: 

• Refrigerating: Allow leftover pancakes to cool completely to room temperature before transferring them to an airtight container or resealable bag. Store them in the refrigerator for 3–4 days. 
• Freezing: To freeze, stack the cooled pancakes with parchment paper between each one to prevent sticking, then place them in an airtight container or freezer bag. They will keep for up to 3 months. 

Reheating tips: 

• For frozen pancakes, reheat them in a toaster oven, a regular toaster, or a microwave. 
• For the best texture, reheat cooled pancakes in an air fryer at 200–250°F for a few minutes until thoroughly warmed.

Recipe tips and variations:

For meal prep, consider swapping fresh strawberries with freeze-dried ones for a convenient twist. Simply process 1 ounce of freeze-dried strawberries into a fine powder using a mini food processor and mix it into the batter. This not only infuses the pancakes with vibrant strawberry flavour but also ensures they reheat perfectly, as fresh strawberries can sometimes alter the texture when reheated.

If you prefer plain gluten-free protein pancakes, you can skip the strawberries altogether. Alternatively, substitute them with other fresh berries like blueberries, blackberries, or raspberries for a burst of fruity flavour. For an added nutritional boost, fold in chopped nuts (such as walnuts, pecans, or almonds), a tablespoon of chia seeds, or ground flaxseeds.

Looking for a creative topping? Swap out maple syrup for a delicious homemade fruit jam; raspberry, blueberry, or blackberry compotes all pair beautifully. For a decadent “Strawberry Shortcake Protein Pancake” variation, top your stack with fresh whipped cream and sliced strawberries. If you’re feeling indulgent, sprinkle on some chocolate chips or a dusting of powdered sugar for an extra treat.

Paprika-baked eggs with vegetables and spices

Serves 4

For a savoury start to your day or a hearty lunch, paprika-baked eggs are an excellent choice. This dish combines the richness of eggs with the bold flavours of tomatoes, red peppers, and aromatic spices, delivering a meal that’s both satisfying and nutritious.

Originating from North Africa, shakshuka is a one-pan vegetarian delight that features perfectly poached eggs nestled in a spiced tomato sauce. The dish often includes an array of vegetables and warming spices like paprika and cumin, creating a beautifully layered flavour profile. The name shakshuka translates from Arabic to mean mixed up or shaken, a nod to the harmonious medley of ingredients that defines it.

This recipe offers a simplified traybake approach, making it even more convenient to prepare this comforting and flavourful classic.

Ingredients 

Vegetables and aromatics: 

• 2 red peppers, thinly sliced 
• 2 yellow peppers, thinly sliced 
• 1 red onion, thickly sliced 
• 1 aubergine, cut into 15mm (⅝in) strips 
• 800g (1lb 12oz) vine tomatoes, quartered 
• 1 red chilli, roughly chopped 

Spices and oil: 

• 1 tsp ground cumin 
• 1 tsp smoked paprika 
• 2 tbsp olive oil 
• Sea salt and freshly ground black pepper, to taste 

Eggs and garnish: 

• 4 free-range eggs 
• A handful of fresh coriander, roughly chopped (for serving) 

Optional accompaniment: 

• Warm flatbreads, pitta breads, or crusty sourdough, perfect for dipping.

Cooking steps

Step 1: Preheat the oven and prepare the vegetables

• Preheat your oven to 220°C (200°C Fan) or Gas Mark 7. 
• In a large roasting tin, combine thinly sliced red and yellow peppers, thick slices of red onion, aubergine strips, quartered vine tomatoes, and roughly chopped red chilli. 
• Sprinkle 1 teaspoon of ground cumin and 1 teaspoon of smoked paprika over the vegetables, then drizzle with 2 tablespoons of olive oil. 
• Season generously with sea salt and freshly ground black pepper. Toss everything together until the vegetables are evenly coated in the spices and oil.

Step 2: Roast the vegetables 

Place the vegetable mixture in the preheated oven and roast for 25 minutes, allowing the flavours to deepen and the edges to caramelise beautifully.

Step 3: Prepare the tomato sauce base:

• Once the initial roasting is complete, lower the oven temperature to 180°C/160°C Fan/Gas
• Carefully transfer the roasted tomatoes from the tin to a separate bowl using a spatula or slotted spoon.
• Mash the tomatoes with a wooden spoon or potato masher until they form a thick, smooth sauce.
• Pour the tomato sauce back into the roasting tin, combining it with the other roasted vegetables.
• Taste the mixture and adjust the seasoning with salt and pepper as needed to suit your preference.

Step 4: Add eggs and bake to finish:

• Use the back of a spoon to create four wells in the vegetable mixture in the roasting tin. 
• Gently crack one egg into each well, taking care not to break the yolks. 
• Lightly season each egg with a pinch of salt and pepper. 
• Return the tin to the oven and bake for about 10 minutes, or until the eggs are set to your preferred doneness.

Serve:

Once baked, sprinkle the shakshuka with freshly chopped coriander and serve immediately. Pair it with warm flatbreads or pitta for dipping. Traditionally, this dish is also enjoyed with crusty bread like sourdough for an added touch of texture and flavour.

Nutritional benefits:

Paprika-baked eggs are a nutritional powerhouse. Eggs are rich in protein, essential for muscle recovery and sustained energy. They also provide vital nutrients like Vitamins A, D, and B12, and minerals such as Calcium and Magnesium, supporting overall health and wellness.

The vegetables and spices in this dish add even more nutritional benefits. Red bell peppers and tomatoes are excellent sources of Vitamins A and vitamin C, antioxidants that reduce inflammation and support immune function. Omega-3 fatty acids and Choline in eggs support cellular growth and metabolism, making this dish a perfect choice for a balanced, nutrient-dense meal.

Quick superfood banana frittata bagel

For a mix of sweet and savoury, the superfood banana frittata bagel is a must-try. This recipe combines the versatility of a frittata with the convenience of a bagel, making it ideal for busy days.

The frittata can be prepped in advance, providing a quick, high-protein option whenever you need it.

Ingredients

Key ingredients include:

• 2 large eggs
• Chopped herbs like basil or parsley
• Sun-dried tomatoes for a burst of flavour
• Smoked cheese, which adds a rich, savoury element
• Banana provides a hint of natural sweetness that pairs surprisingly well with the other ingredients.

You’ll also need:

• Splash of milk of your choice (dairy or plant-based)
• Garlic
• Salt
• Pepper

The bagels can be store-bought or homemade. This combination ensures a balanced meal that’s both delicious and nutritious.

Cooking steps

Step 1: Preheat the oven

• Preheat your oven to 200°C.

Step 2:  Whisk together the eggs and ingredients

• In a large bowl, whisk together the eggs, chopped herbs, and sun-dried tomatoes.
• Season with salt and pepper.
• Sauté the garlic in a skillet over medium heat until fragrant, then add the egg mixture, stirring gently to combine.

Step 3: Bake the frittata

• Pour the mixture into a greased baking sheet or casserole dish and bake for 5 to 10 minutes, or until the frittata is set and slightly golden brown on top.
• Once cooked, let it cool slightly before cutting it into squares that will fit perfectly inside your bagels.

Step 4: Assemble

• To assemble, place a frittata square in each bagel, top with thinly sliced banana, and you’re ready to go.

This meal is perfect for breakfast, lunch, or a post-workout snack. The combination of protein, healthy fats, and complex carbohydrates ensures you stay fueled and satisfied throughout the day.

Fuel your runs: Easy egg-based recipes for nutrition and performance

Incorporating these easy egg-based recipes into your meal plan can significantly enhance your nutrition and performance as a runner. From the sweet delight of strawberry protein pancakes to the savoury richness of paprika-baked eggs and the versatile superfood banana frittata bagel, each recipe offers a unique blend of flavours and nutrients.

These meals are not only quick and easy to prepare but also packed with protein and essential vitamins needed to support muscle recovery and overall health. By choosing these recipes, you’re investing in your body’s ability to perform and recover, ensuring you can keep pushing your limits with every run. For more information about the benefits of eggs for runners, check out our article, Benefits of eggs for runners. 

So why not give these recipes a try? Your body will thank you, and your taste buds will too. Remember, good nutrition is the foundation of great performance. Fuel up, lace up, and hit the ground running with these delicious and nutritious meals. 

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