Januworry is finally behind us, and while February brings a fresh start, many South Africans are still feeling the pinch. With budget speech month in full swing, all eyes are on Minister Godongwana – but one thing we do know is that when it comes to saving on groceries, eggs are an unbeatable choice.
Eggs are one of the most budget-friendly protein sources out there. The World Egg Organisation even calls them ‘the most economical way’ for many people worldwide to get high-quality protein. Plus, the South African Food-Based Dietary Guidelines recommend including eggs as part of a balanced diet.
Why? Because eggs aren’t just affordable – they’re nutritional powerhouses. Packed with 7g of high-quality protein per serving, eggs support growth and development in children while helping adults maintain muscle mass and repair tissues. And that’s just the start! They’re also a great source of healthy fats, vitamins, and minerals that boost brain function, immunity, bone health, and weight management – all while reducing the risk of lifestyle diseases.
Beyond their health benefits, eggs are a dream for busy households. Whether you’re a lunchbox-packing parent, a desk-bound worker, or always on the go, eggs offer endless meal possibilities. Scrambled, boiled, fried, or baked – they turn everyday ingredients into satisfying, budget-friendly meals in minutes.
Need some inspiration? We’ve got you covered with two quick and affordable egg-based recipes: Pilchards and Egg Jaffles and Hashbrown and Egg Cups. Both take under 20 minutes to make, serve four people for less than R100, and work for breakfast, lunch, or dinner with a simple side salad.
Pilchards and Egg Jaffles
Makes 4
Preparation time: 10 minutes
Cooking time: 25 minutes
Cost per recipe: Serves 4 for under R100
Ingredients:
· 8 slices white bread
· Soft butter or margarine, for spreading
· 400 g tin Pilchards in tomato sauce, bones removed
· 4 medium eggs
· Salt and pepper
· 1 spring onion, thinly sliced
· Chutney or tomato sauce, to serve
Method:
1. Spread the bread with butter or margarine. Grease a jaffle iron (or a regular sandwich maker) with cooking spray. Press a slice of bread, butter-side out, into the iron.
2. Gently crush the pilchards in the tomato sauce. Add ¼ of the mixture into the centre of the slice of bread in the iron and make an indent in the mixture. Break an egg into the indent (you might not need all the white). Sprinkle with ¼ of the spring onion. Season with salt and pepper.
3. Top with another slice of bread, butter-side out. Close the iron and cut off excess bread. Toast on medium heat for about 6 minutes, turning every minute for runny yolk or about 8 minutes for hard yolks. Repeat with the rest. Serve with chutney or tomato sauce.
Tip:
Find jaffle irons from select baking, camping and hardware stores.
Hashbrown and Egg Cups
Makes 12
Preparation time: 20 minutes
Cooking time: 30 minutes
Cost per recipe: Serves 4 for under R100
Ingredients:
· 4 potatoes, peeled and grated
· 12 egg yolks + 6 whites
· 30 ml (2 tbsp) melted butter
· Small handful chives, thinly sliced + extra
· 250 ml (1 cup) cheddar, grated
· Salt and pepper
· ½ x 200 g packet crispy diced bacon
Method:
1. Preheat oven to 230°C. Grease 12 cups of a standard cupcake tray with cooking spray.
2. Squeeze the excess water from the potatoes. Mix through 1 of the egg whites, butter, chives and cheddar. Season with salt and pepper.
3. Divide the mixture between the greased cups. Use the back of a glass to press the mixture into the cups and up the sides to form a nest. Bake for about 20 minutes or until starting to crisp.
4. Add the bacon and an egg yolk to each cup. Divide the remaining egg whites between the cups. Season with salt and pepper.
5. Reduce oven to 200°C. Bake for about 8 minutes or until egg whites are set and yolks are cooked to your liking. Remove from the tin and sprinkle with extra chives.
Tips:
· For a vegetarian friendly option, omit the bacon or replace with chopped Peppadews.
· Great as a breakfast, to pack into lunchboxes or serve with a green salad for supper.
ALSO SEE: Omelette roll with smoked salmon
Recipe by EGGcellentFoodSA
Images: The South African Poultry Association (SAPA)
