Feta and Sweetcorn Fried Eggs

This Feta and Sweetcorn Fried Eggs recipe is the perfect combination of savoury, creamy, and slightly sweet flavours. Packed with protein and healthy fats, it’s an easy and delicious way to start your day or enjoy as a quick meal. The combination of melted feta and sweetcorn creates a rich, indulgent texture, while the fried egg adds an extra protein boost. Served over a high-protein wrap, this dish is both satisfying and nutritious, making it an excellent choice for those looking for a balanced meal.

This meal is also highly customisable. You can enhance it with different seasonings, toppings, or even add extra ingredients to suit your taste. Whether you’re in need of a filling breakfast, a post-workout meal, or a light lunch, this recipe is quick to prepare and full of flavour.

Why You Will Love This Feta and Sweetcorn Fried Eggs

• High in Protein – With feta, eggs, and a high-protein wrap, this dish helps keep you full and energised.
• Quick & Easy – Ready in less than 15 minutes, making it ideal for busy mornings.
• Deliciously Savoury – The mix of salty feta and sweetcorn provides a rich and unique taste.
• Customisable – Add your favourite spices, toppings, or switch up the ingredients to suit your preference.
• Nutrient-Dense – Contains essential vitamins and minerals, including calcium, healthy fats, and fibre.

Ingredients (Serves 1)

• 40g sweetcorn – Adds natural sweetness and a pop of texture.
• 40g feta cheese – A creamy and salty cheese that melts beautifully.
• 1 egg – A protein-packed ingredient that adds richness.
• 1 small high-protein wrap – A fibre-rich base that makes the dish more filling.
• Salt & pepper (to taste) – Enhances the flavour.
• Hot sauce or preferred toppings – Adds an optional extra kick.

Method

1.Cook the sweetcorn and feta:

• Heat a frying pan over medium heat.
• Add the sweetcorn and feta, allowing the cheese to melt and become slightly golden.

2.Add the egg:

• Once the cheese has melted, crack an egg directly on top of the sweetcorn and feta.
• Cover with a lid and cook until the egg reaches your preferred doneness.

3.Serve:

• Place the cooked egg mixture over the high-protein wrap.
• Drizzle with hot sauce or add your favourite toppings.
• Enjoy immediately!

Nutrition (Approximate per serving)

• Calories: 332 kcal
• Protein: 22.5g
• Carbohydrates: 23g
• Fat: 17g

Tips for Making Feta and Sweetcorn Fried Eggs

• Use Fresh Sweetcorn – For an even sweeter, crunchier bite, try fresh or grilled sweetcorn instead of canned.
• Crumbled vs. Melted Feta – If you prefer a chunkier texture, add the feta at the end instead of frying it with the sweetcorn.
• Adjust the Cooking Time – Covering the pan helps cook the egg faster; for a runnier yolk, reduce the cooking time slightly.
• Add Extra Protein – If you want more protein, add a second egg or a sprinkle of shredded chicken.
• Enhance the Flavour – A sprinkle of smoked paprika, chilli flakes, or fresh herbs like coriander can elevate the taste.

How to Best Serve Feta and Sweetcorn Fried Eggs

This Feta and Sweetcorn Fried Eggs dish is incredibly versatile and can be served in various ways:

• As a Wrap – Fold the high-protein tortilla and eat it like a breakfast burrito.
• On Toast – Serve the egg mixture over a slice of sourdough or whole-grain toast for extra crunch.
• With a Salad – Pair with a fresh side salad for a light yet satisfying meal.
• With Avocado – A few slices of creamy avocado complement the dish perfectly.
• Extra Toppings – Try adding Greek yoghurt, hummus, or a drizzle of tahini for extra creaminess.

Customise Feta and Sweetcorn Fried Eggs

• Make it Vegetarian-Friendly – It already is! Just ensure your wrap is plant-based.
• Boost the Fibre – Use a whole-wheat or seeded wrap for added nutrients.
• Try a Different Cheese – Swap feta for goat cheese, cheddar, or ricotta for a new flavour profile.
• Add More Veggies – Bell peppers, spinach, or mushrooms can add extra texture and nutrients.
• Make it Spicier – Use chilli flakes, jalapeños, or a hot salsa for more heat.

How to Store This Feta and Sweetcorn Fried Eggs

While this dish is best enjoyed fresh, you can store leftovers for later:

• Refrigeration: Store in an airtight container for up to 24 hours.
• Reheating: Warm in a pan over low heat for a few minutes or microwave for 30 seconds.
• Not Freezer-Friendly: Due to the egg and cheese texture, freezing is not recommended.

Conclusion

This Feta and Sweetcorn Fried Eggs recipe is an easy, high-protein meal perfect for any time of the day. The combination of creamy feta, sweetcorn, and a perfectly cooked egg makes it both nutritious and delicious. Whether you’re looking for a quick breakfast, a satisfying lunch, or even a post-workout meal, this dish is a fantastic option.

Its simplicity and versatility allow you to experiment with different ingredients and customise it to your liking. Plus, with minimal prep time and effort required, it’s a go-to recipe that will fit effortlessly into your routine. Give it a try and enjoy a balanced, flavourful, and protein-rich meal in just minutes!