Recipes & Cooking Tips

Nutritional Highlights of Quail Eggs

• High in Protein: Supports muscle growth and repair (Grown on a Hill).
• Rich in Vitamins: Contains vitamin B12, riboflavin, and vitamin A, which support energy production, vision, and immune function (Healthline).
• Mineral-Rich: A great source of iron, phosphorus, and selenium, essential for oxygen transport, bone health, and antioxidant defense (Nutrition Advance).
• Lower in Cholesterol per Gram: Compared to chicken eggs, quail eggs have a higher ratio of healthy fats (Food Struct).

Featured Quail Egg Recipes

Breakfast: Scrambled Quail Eggs with Fresh Herbs

A light, fluffy, and protein-packed way to start the day.
Ingredients:

• 10 quail eggs
• 1 tbsp butter or olive oil
• 2 tbsp chopped fresh herbs (parsley, chives, basil)
• Salt and pepper to taste
  Instructions:

1. Crack the quail eggs into a bowl and whisk until well combined.
2. Heat butter in a pan over medium-low heat.
3. Pour in the eggs and gently stir until soft and creamy.
4. Season with salt, pepper, and fresh herbs before serving.

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Lunch: Quail Egg Avocado Toast

A nutrient-dense twist on a classic favorite.
Ingredients:

• 2 slices whole-grain bread
• 1 ripe avocado, mashed
• 4 quail eggs, soft-boiled or fried
• Red pepper flakes and sea salt (optional)
  Instructions:

1. Toast the bread until golden brown.
2. Spread mashed avocado evenly over the slices.
3. Top with soft-boiled or fried quail eggs.
4. Sprinkle with sea salt and red pepper flakes for extra flavor.

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Dinner: Gourmet Quail Egg & Truffle Pasta

A restaurant-quality meal made easy at home.
Ingredients:

• 200g pasta (tagliatelle or fettuccine)
• 6 quail eggs
• 2 tbsp truffle oil
• ¼ cup grated Parmesan cheese
• Salt and black pepper to taste
  Instructions:

1. Cook pasta according to package instructions.
2. In a pan, heat truffle oil over low heat.
3. Add cooked pasta and toss to coat.
4. Gently crack quail eggs over the pasta and stir until slightly cooked.
5. Sprinkle with Parmesan cheese, salt, and black pepper.

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Snacks: Pickled Quail Eggs

A tangy, protein-packed snack that’s easy to make and store.
Ingredients:

• 12 quail eggs, hard-boiled and peeled
• ½ cup apple cider vinegar
• ½ cup water
• 1 tbsp sugar
• 1 tsp salt
• 1 tsp whole peppercorns
• ½ tsp red pepper flakes (optional)
  Instructions:

1. In a saucepan, combine vinegar, water, sugar, salt, and spices. Bring to a boil.
2. Place peeled quail eggs in a clean jar.
3. Pour the hot pickling liquid over the eggs, ensuring they are fully submerged.
4. Seal the jar and refrigerate for at least 24 hours before enjoying.

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Cooking Tips for Quail Eggs

• Boiling Quail Eggs: Due to their small size, quail eggs cook faster than chicken eggs. For soft-boiled eggs, boil for 2 minutes. For hard-boiled eggs, extend the boiling time to 3-4 minutes. After boiling, transfer to an ice bath to stop the cooking process and make peeling easier (Food Gam).
• Frying and Poaching: Quail eggs can be fried or poached just like chicken eggs. Their petite size makes them ideal for salads, appetizers, or gourmet dishes.
• Baking: Substitute 4-5 quail eggs for one chicken egg in recipes to achieve a richer flavor.

Chef & Influencer Collaborations

We’ve partnered with expert chefs and food bloggers to bring you exciting new ways to cook with quail eggs. Stay tuned for seasonal recipes and creative meal ideas!

References & Citations

1. Healthline – Quail Eggs Benefits
2. Grown on a Hill – Nutritional Powerhouse of Quail Eggs