40 Healthy Lunch Ideas With Eggs You Will Love

Looking for easy, healthy, and filling lunch ideas? Eggs are one of the best ingredients you can add to your meals.

They are affordable, high in protein, and versatile enough to fit into salads, wraps, bowls, sandwiches, and more.

Whether you want something quick to pack for work or a comforting meal at home, this list of 40 Healthy Lunch Ideas with Eggs You’ll Love will give you plenty of delicious inspiration.

Lunch Ideas with Eggs

Eggs are a great source of protein and essential nutrients, making them an ideal choice for healthy lunches that keep you energized throughout the day.

From simple scrambled eggs to creative recipes like egg muffins, burritos, and grain bowls, there are endless ways to enjoy them.

The best thing is? Egg-based lunches are quick to prepare, budget-friendly, and can be customized with your favorite vegetables, grains, and seasonings.

1. Classic Egg Salad Sandwich

A timeless favorite, the egg salad sandwich is creamy, protein-rich, and perfect for lunch.

Simply mash hard-boiled eggs with a little Greek yogurt or mayonnaise, mustard, salt, and pepper.

Spread it between slices of whole-grain bread and add lettuce or spinach for crunch. It’s quick, budget-friendly, and makes a filling work or home lunch.

2. Veggie Omelette Wrap

This lunch idea combines the goodness of an omelette with the convenience of a wrap.

Whisk eggs and cook with spinach, peppers, and mushrooms, then roll the omelette inside a whole-wheat tortilla.

Add a sprinkle of cheese or avocado slices for extra flavor. It’s portable, high in protein, and great for busy days.

3. Hard-Boiled Egg & Avocado Toast

Avocado toast gets an upgrade with the addition of hard-boiled eggs.

Simply mash ripe avocado on whole-grain bread, then top with sliced boiled eggs, a pinch of salt, pepper, and red chili flakes.

It’s a balanced meal with protein, healthy fats, and fiber, making it one of the simplest yet most satisfying egg lunch ideas.

4. Egg Fried Rice with Veggies

Egg fried rice is a quick and healthy lunch that’s full of flavor and nutrients.

Scramble eggs in a pan, then toss with cooked rice, peas, carrots, bell peppers, and soy sauce.

Add a sprinkle of sesame seeds or green onions for extra taste. It’s a great way to use leftovers and makes a protein-packed meal in under 20 minutes.

5. Spinach and Feta Egg Muffins

These baked egg muffins are perfect for meal prep and make a great grab-and-go lunch.

Whisk eggs with fresh spinach, crumbled feta, and a pinch of black pepper, then bake in a muffin tin until set.

They’re high in protein, easy to reheat, and pair well with a side salad for a complete meal.

6. Shakshuka with Cauliflower Rice

Shakshuka is a flavorful Middle Eastern dish where eggs are poached in a rich tomato sauce with garlic, onions, and spices.

Serve it with whole-grain bread or cauliflower rice for dipping, and you’ve got a hearty and satisfying lunch.

It’s healthy, full of protein, and perfect for those who enjoy bold, comforting flavors.

7. Egg and Chickpea Salad

This salad is protein-packed and full of texture. Combine hard-boiled eggs with chickpeas, cucumber, tomatoes, and parsley, then toss with olive oil and lemon juice.

It’s fresh, filling, and ideal for meal prep. The eggs and chickpeas together make this a powerhouse lunch that will keep you energized at work.

8. Scrambled Eggs with Spinach & Tomatoes

A quick and simple lunch idea that’s ready in minutes. Scramble eggs with fresh spinach and juicy tomatoes, then season with salt, pepper, and a touch of garlic.

Serve on whole-grain toast or alongside a small salad. It’s light, nutritious, and one of the easiest ways to enjoy eggs for lunch.

9. Egg and Hummus Wrap

This wrap is creamy, flavorful, and protein-rich. Spread hummus on a whole-wheat tortilla, add sliced hard-boiled eggs, spinach, cucumber, and shredded carrots, then roll it up.

The combination of eggs and hummus makes it filling, while the veggies add freshness and crunch. Perfect for a quick and portable lunch.

10. Deviled Egg Salad Lettuce Wraps

A lighter take on deviled eggs, this recipe swaps bread for crisp lettuce leaves.

Mix mashed hard-boiled eggs with Greek yogurt or light mayo, mustard, and spices, then spoon the mixture into large romaine or butter lettuce leaves.

These wraps are low-carb, high in protein, and make a refreshing work lunch.

11. Ramen Noodle Soup with Soft-Boiled Egg

A warm and comforting lunch idea, ramen is made even better with a soft-boiled egg on top.

Cook noodles with broth, soy sauce, and veggies like bok choy, mushrooms, and carrots, then finish with a halved soft-boiled egg. It’s flavorful, satisfying, and packed with protein.

12. Mexican Egg Burrito Bowl

This burrito bowl swaps meat for eggs while still being hearty and filling.

Layer scrambled or fried eggs over brown rice or quinoa, then add black beans, corn, salsa, avocado, and shredded cheese.

It’s a colorful, protein-packed lunch that’s great for meal prep and full of Mexican-inspired flavors.

13. Poached Eggs on Quinoa & Veggie Bowl

This nourishing bowl is a perfect balance of protein and fiber. Start with a base of cooked quinoa, then add roasted veggies like zucchini, broccoli, and bell peppers.

Top with a perfectly poached egg so the yolk runs into the bowl, creating a rich and creamy sauce. It’s healthy, filling, and a great work lunch option.

14. Egg Curry with Rice

Egg curry is a flavorful and protein-packed lunch idea inspired by Indian cuisine.

Hard-boiled eggs are simmered in a spiced tomato-onion gravy, then served with steamed rice.

It’s rich, comforting, and makes a hearty vegetarian-friendly meal that’s perfect for lunch at home or to reheat at work.

15. Mediterranean Egg Pita Pocket

This pita pocket is light, fresh, and full of flavor. Stuff a whole-wheat pita with chopped hard-boiled eggs, cucumber, tomato, olives, and a drizzle of tzatziki or hummus.

It’s a quick, high-protein lunch that combines Mediterranean flavors with the satisfying texture of eggs.

16. Grilled Cheese & Egg Sandwich

A comfort food favorite with a protein boost. Layer scrambled or fried eggs between slices of whole-grain bread with cheese, then grill until golden and melty.

It’s simple, satisfying, and makes a quick lunch that feels indulgent but is still high in protein.

17. Egg and Sweet Potato Hash

This hearty and colorful dish makes a filling lunch. Sauté diced sweet potatoes with onions, bell peppers, and spinach, then top with fried or scrambled eggs.

The sweet potatoes add natural sweetness, while the eggs bring protein to keep you full. It’s a balanced and nutrient-dense option for work or home.

18. Cauliflower Fried Rice with Eggs

A lighter twist on classic fried rice, this version uses cauliflower rice for extra veggies.

Stir-fry the cauliflower with peas, carrots, and green onions, then scramble in a couple of eggs for protein.

Season with soy sauce or sesame oil for flavor. It’s low-carb, healthy, and ready in under 20 minutes.

19. Eggplant & Egg Stir-Fry

This Asian-inspired stir-fry combines tender eggplant with scrambled or lightly fried eggs for a delicious lunch.

Add garlic, soy sauce, and a touch of chili for extra flavor. Serve it over steamed rice or quinoa for a satisfying, protein-packed vegetarian meal.

20. Cobb Salad with Hard-Boiled Eggs

The Cobb salad is a protein powerhouse. Combine chopped lettuce, tomatoes, cucumber, avocado, and beans, then add sliced hard-boiled eggs for richness.

Top with a light vinaigrette or yogurt-based dressing. It’s fresh, colorful, and perfect for a filling but healthy egg-based lunch.

21. Broccoli & Cheddar Egg Bake

This protein-rich egg bake is great for meal prep. Mix eggs with steamed broccoli, shredded cheddar, and a touch of garlic, then bake until firm.

Slice into squares and pack for lunch. It’s cheesy, nutritious, and reheats beautifully for busy workdays.

22. Avocado Egg Salad Wrap

A creamy twist on the classic egg salad. Mash hard-boiled eggs with avocado, lemon juice, and a little Greek yogurt for extra creaminess.

Spread onto a whole-wheat tortilla, add lettuce or spinach, then roll it up. This wrap is light, filling, and perfect for a healthy office lunch.

23. Spicy Sriracha Egg Sandwich

If you love bold flavors, this sandwich is for you. Layer scrambled eggs or fried eggs on whole-grain bread, add a drizzle of sriracha, and top with spinach or cucumbers.

It’s quick, high in protein, and has just the right kick of spice to keep lunch exciting.

24. Egg and Veggie Tacos

A fun and healthy lunch idea, these tacos are made with scrambled eggs, sautéed peppers, onions, and zucchini.

Serve in corn tortillas with salsa and a sprinkle of cheese. They’re colorful, delicious, and packed with protein and fiber.

25. Egg Roll in a Bowl (Low-Carb Version)

A deconstructed version of the classic egg roll, this dish is light yet satisfying.

Sauté shredded cabbage, carrots, and onions with garlic, soy sauce, and ginger, then scramble in eggs for protein.

It’s low-carb, flavorful, and perfect for a quick, healthy lunch.

26. Asian Egg Drop Soup

This light and comforting soup is packed with flavor. A savory broth is simmered with ginger, garlic, and green onions, then whisked eggs are slowly poured in to create silky ribbons.

Pair it with a side salad or whole-grain crackers for a warm and satisfying lunch.

27. Egg-Stuffed Bell Peppers

A colorful and protein-rich option. Cut bell peppers in half, crack an egg inside each half, and bake until the egg sets.

You can add spinach, mushrooms, or cheese for extra flavor. These stuffed peppers are a nutritious, low-carb lunch you can prep ahead.

28. Whole Grain Pasta Salad

This pasta salad makes a great cold lunch. Toss whole-grain pasta with cherry tomatoes, cucumbers, spinach, and a light vinaigrette, then add chopped hard-boiled eggs for protein.

It’s refreshing, filling, and perfect for a packed workday lunch. It’s great for meal prep, as the flavors get even better the next day, making it a perfect work lunch that’s both filling and healthy.

29. Egg and Lentil Curry Bowl

This protein-packed curry bowl is both hearty and satisfying. Cook red or brown lentils in a spiced tomato-onion base with garlic, ginger, and curry powder.

Once the lentils are tender, add boiled or poached eggs for extra protein and richness.

Serve it over steamed rice, quinoa, or even with whole-grain naan for a complete meal.

30. Greek Yogurt & Egg Salad

A lighter and creamier version of the classic egg salad, this recipe swaps mayonnaise for Greek yogurt, making it high in protein but lower in fat.

Mix chopped hard-boiled eggs with Greek yogurt, Dijon mustard, lemon juice, and fresh herbs like parsley or dill.

You can serve it as a sandwich filling, inside a whole-wheat wrap, or on top of crisp lettuce leaves for a low-carb option. It’s creamy, refreshing, and ideal for a quick, packable lunch.

31. Egg and Mushroom Stir-Fry

This savory stir-fry makes a simple yet nourishing lunch. Sauté mushrooms with garlic, onions, and spinach until tender, then add scrambled eggs for a boost of protein.

A splash of soy sauce or tamari enhances the umami flavor, while sesame seeds or fresh herbs add a nice finishing touch.

Serve it with rice, noodles, or even quinoa for a complete meal. It’s quick to make, full of flavor, and a great way to enjoy eggs in a different style.

32. Breakfast-for-Lunch Scramble (Eggs, Veggies & Toast)

Who says eggs are just for breakfast? This easy scramble brings breakfast flavors right into lunchtime.

Cook fluffy scrambled eggs with a mix of colorful veggies like bell peppers, zucchini, spinach, or tomatoes.

Serve it alongside whole-grain toast or avocado toast for extra fiber and healthy fats. You can even meal-prep a batch and reheat at work.

33. Egg and Black Bean Quesadilla

This high-protein quesadilla is a flavorful and filling lunch option. Scramble eggs with onions, peppers, and spices, then layer them with black beans and shredded cheese inside a whole-wheat tortilla.

Cook until golden and crispy on both sides, then cut into wedges. Serve with salsa, guacamole, or Greek yogurt for dipping.

It’s a quick, handheld meal that’s easy to pack for work and keeps you energized through the day.

34. Egg and Cottage Cheese Bowl

A light but protein-rich lunch that comes together in minutes. Combine scrambled or boiled eggs with creamy cottage cheese, cherry tomatoes, cucumbers, and spinach in a bowl.

Season with black pepper, chili flakes, or a drizzle of olive oil for extra flavor. This bowl is refreshing, nutrient-dense, and perfect if you want something wholesome without spending much time in the kitchen.

35. Veggie Fried Noodles with Egg

A takeout favorite made healthier at home. Toss whole-grain or rice noodles with stir-fried veggies like carrots, bell peppers, and broccoli, then scramble in eggs for added protein.

Season with soy sauce, garlic, and ginger for an authentic flavor. It’s quick to prepare, customizable with any veggies you have on hand, and makes a satisfying one-bowl lunch that’s both tasty and filling.

36. Baked Eggplant Parmesan

A twist on the classic Italian comfort food. Layer baked (not fried) slices of eggplant with marinara sauce, scrambled or baked eggs, and mozzarella cheese, then bake until bubbly and golden.

This dish is hearty, high in protein, and pairs well with whole-grain pasta or a side salad.

It’s a wholesome version of a favorite comfort meal that works beautifully as a make-ahead lunch.

37. Spinach & Ricotta Egg Bake

This oven-baked dish is creamy, cheesy, and full of protein. Fresh spinach is mixed with ricotta cheese, whisked eggs, and a little Parmesan before being baked into a golden, fluffy casserole.

It’s a make-ahead recipe that reheats well, making it perfect for work lunches. Pair it with a side of whole-grain bread or a light salad for a balanced, filling meal.

38. Chickpea & Shawarma Wrap

A flavorful, Mediterranean-inspired wrap that’s both protein-rich and satisfying.

Combine scrambled or shawarma with chickpeas, crunchy veggies, and a drizzle of creamy tahini sauce inside a whole-wheat tortilla.

It’s portable, easy to prepare, and loaded with fiber and healthy fats. This wrap makes a great plant-forward lunch that keeps you energized all afternoon.

39. Egg and Veggie Buddha Bowl

A nutrient-packed bowl that combines whole grains, colorful veggies, and eggs for a balanced lunch.

Fill your bowl with quinoa or brown rice, roasted vegetables like sweet potatoes and broccoli, and top with boiled or poached eggs.

Add a tahini, lemon, or light yogurt dressing for extra flavor. It’s versatile, customizable, and a great way to enjoy a wholesome, high-protein meal.

40. Zucchini Frittata Squares

Perfect for meal prep, these baked zucchini frittata squares are light, fluffy, and packed with protein.

Grated zucchini is mixed with eggs, onions, herbs, and a sprinkle of cheese before being baked into a sheet pan and cut into squares.

They’re easy to pack in lunchboxes and taste great, whether hot or cold. Pair them with a side salad or whole-grain toast for a well-rounded lunch.

Related Links:

• 35 High-Protein Vegetarian Lunch Ideas For Work
• 35 Dinner Ideas With Chicken Breast 
• 40 Dinner Ideas With Ground Beef With Few Ingredients
• 40 Dinner Ideas With Mashed Potatoes
• 45 Lunch Ideas For Work For Weight Loss

Summary

Eggs are one of the easiest, healthiest, and most versatile ingredients you can use for lunch.

With these 40 healthy lunch ideas with eggs, you’ll never run out of simple and protein-packed meals to enjoy at work or home.

From wraps and salads to bowls, soups, and stir-fries, these recipes are budget-friendly, quick to prepare, and full of flavor.

Try a few this week and discover just how delicious and satisfying egg lunches can be!