High-Protein Creamy Eggs on Toast
A high-protein upgrade to eggs on toast: hard-boiled egg yolks mashed with Greek yogurt and soft cheese into a creamy, deviled-egg-style spread, flecked with chopped whites and spiced with paprika and sriracha, piled on toast with chives. Quick, light, and packed with protein.
Equipment
- Saucepan
- Mixing Bowl
- Fork or masher
- Toaster
Ingredients
- 4 eggs
- 1 tbsp fat-free Greek-style yoghurt
- 1 tbsp light soft cheese
- 1 tsp paprika
- 4 tsp sriracha sauce to taste
- 2 slices low-calorie bread sourdough or seeded also work
- fresh chives snipped
- 1 tsp chilli flakes optional
- salt and pepper to taste
Instructions
- Boil the Eggs: Boil the eggs for 8 to 10 minutes, until the yolks are firm. Drain and peel.
- Separate: Cut the eggs in half, adding the yolks to a bowl and setting the whites aside.
- Make the Creamy Base: Add the yoghurt, soft cheese, paprika, salt, and pepper to the bowl with the yolks and mash to a creamy consistency.
- Add the Whites: Chop the egg whites, then add them to the mixture and mix well.
- Toast and Serve: Toast the bread and spread the mixture on top. Add a sprinkle of chives and chilli flakes (if using) and the sriracha to taste. Serve immediately.
Notes
Boil the eggs until the yolks are fully firm so they mash smooth. Mash the yolk mixture well, then fold in the chopped whites last for texture. Use fat-free Greek yogurt and light soft cheese to keep it high-protein and light (any plain versions work). Adjust the sriracha and chilli flakes to taste, or leave them out for no spice. A seeded or whole-grain bread adds extra protein and fiber. Best eaten fresh; the egg mixture can be made ahead and kept 2 to 3 days refrigerated, then spread on fresh toast. Note: the source's nutrition (419 cal, 32g protein) is for the full recipe as one serving; split into two for lighter portions.