High-Protein Egg Curry Recipe (Full Macros)

Egg curry is one of the fastest ways to build a protein-dense dinner using ingredients almost every Indian kitchen already has on hand.

Ingredients (Serves 1)

• Whole eggs, boiled — 3
• Onion, finely chopped — 1 medium
• Tomato, pureed — 1 medium
• Ginger-garlic paste — 1 tsp
• Turmeric, red chili powder, coriander powder — 1/2 tsp each
• Garam masala — 1/4 tsp
• Oil — 1 tsp
• Coriander leaves — for garnish
• Salt — to taste

Method

1. Heat oil in a pan and sauté the ginger-garlic paste for 30 seconds.
2. Add chopped onion and cook until golden brown, about 5-6 minutes.
3. Add the tomato puree along with turmeric, red chili powder, coriander powder, and salt, cooking until the oil separates from the masala, roughly 5-7 minutes.
4. Add a small amount of water to reach your preferred gravy consistency, and simmer for 3-4 minutes.
5. Halve the boiled eggs and place them into the gravy, spooning masala over the top, and simmer for another 2-3 minutes to let the flavors absorb.
6. Sprinkle garam masala and garnish with coriander leaves before serving.

Full Nutrition Breakdown (Per Serving, 3 Eggs)

Nutrient	Amount
Calories	~340 kcal
Protein	~21g
Carbohydrates	~11g
Fat	~23g

(Figures are approximate and will shift slightly based on exact oil quantity and onion/tomato volume used.)

How to Adjust for a Leaner Version

Using 2 whole eggs plus 2 egg whites instead of 3 whole eggs keeps the protein roughly similar (~21-22g) while reducing fat and calories meaningfully, since egg whites contribute protein with almost no fat.

What to Pair It With

Egg curry works well with 1-2 rotis or a small portion of rice for a balanced carb-protein meal, or on its own alongside a vegetable side if you're managing a lower-carb day.

Log this exact recipe in Calibrate — describe the number of eggs and it will calculate your protein and fat accurately.