Easy High Protein Egg Smash, Three Ways
Easy High Protein Egg Smash, Three Ways
Six boiled eggs, a spoon of Greek yogurt and one Keya seasoning. Ten minutes later, you have a spread that keeps in the fridge and goes on whatever is in the bread bin.
This is the recipe for the days you don't want to cook. Make one batch on Sunday, or make all three and rotate. The method stays the same; the seasoning decides where the flavour goes: smoky-hot with Piri Piri, cheesy with Pizza Seasoning, or fresh and green with the herb mix.
Recipe by Salonie Malkar (@buns_and_dosas), made with Keya seasonings.
At a Glance
|
Prep time |
10 minutes, plus 12 minutes to boil the eggs |
|
Makes |
About 1½ cups per flavour, enough for 4 toasts |
|
Equipment |
Mixing bowl, pizza cutter or fork, airtight box |
|
Keya products |
Keya Piri Piri Seasoning, Keya Pizza Oregano Seasoning |
|
Diet |
Eggetarian. Contains egg and dairy |
Nutrition Per Serving
|
Variant |
Energy (kcal) |
Protein (g) |
Fat (g) |
Carbs (g) |
|---|---|---|---|---|
|
Piri Piri |
143 |
11 |
9 |
4 |
|
Pizza |
150 |
12 |
10 |
3 |
|
Herby |
136 |
11 |
9 |
2 |
Approximate values for one serving: a quarter of the batch, about 95 g, made with 6 eggs and full-fat Greek yogurt. Values change with egg size, yogurt type and how much seasoning you use.
Pick Your Flavour
Every version starts with the same base: 5–6 boiled eggs and ¼ cup Greek yogurt. Add the seasoning and mix-ins for the flavour you want.
|
|
Piri Piri |
Pizza |
Herby |
|---|---|---|---|
|
Keya seasoning |
1½–2 tbsp Keya Piri Piri Seasoning |
1½–2 tbsp Keya Pizza Oregano Seasoning |
1½–2 tbsp Keya Pizza Oregano Spice Mix |
|
Mix-ins |
2 tbsp sun-dried tomatoes, finely chopped |
2 tbsp grated Parmesan, 2 tbsp sliced black olives, ½ tsp dried oregano |
1 tbsp fresh dill, 2 tbsp fresh coriander, 1 tbsp chopped jalapeños |
|
Tastes like |
Smoky, tangy heat |
Cheesy, savoury, a little salty |
Fresh, green, mildly spicy |
|
Best on |
Toasted sourdough or a pav |
A warm bun or crackers |
Lettuce cups or a wrap |
Start with 1½ tbsp of seasoning, taste, then add the rest if you want it bolder. Taste before you add any salt; the seasoning and Parmesan may already give you enough.
Method
- Boil the eggs. Lower them into boiling water and cook for 10–12 minutes until the yolks are fully set. Move them to cold water, then peel.
- Load the bowl. Add the eggs, Greek yogurt, Keya seasoning and your mix-ins to a wide bowl.
- Smash. Roll a pizza cutter back and forth through the bowl until the mix is chunky and creamy. A fork works too; it just takes a minute longer.
- Chill. Spoon it into an airtight box and refrigerate.
Serve it, store it
- Breakfast: Spread thick on hot toast. Finish with a pinch more of the same seasoning.
- Lunchbox: Roll into a chapati or wrap with shredded lettuce and onion.
- Tea-time: Stuff into a split pav, or pipe onto cucumber rounds.
- Light dinner: Scoop into lettuce cups for something cool and crunchy.
Keep it in an airtight box in the fridge and eat it within 3 days. Stir before serving, as the yogurt can loosen a little overnight. Don't leave it out of the fridge for more than 2 hours.
