Mediterranean Diet 101

Japanese Quail Eggs and Pasta Salad

Japanese quail eggs and pasta salad is main course type of salad - it can be great daily snack or even full meal. This salad is quick and easy meal to make ...

japanese quail eggs salad

Japanese quail eggs are known for their health benefits - they contain plenty of vitamins, minerals, healthy fats, protein etc. Problem with them is that they are small and it takes some time to peel them off. Also, amounts of nutrients per single egg is not so impressive - I always cook some ordinary eggs with them and eat few additional egg whites to boost protein content.

japanese quail eggs salad

Japanese quail eggs are smaller than chicken eggs and they are cooked after 2-3 minutes in boiling water.

Let chicken eggs to cook more - in total, some 6-7 minutes in boiling water is needed for hard boiled eggs (depending on their size, of course).

japanese quail eggs salad

In another pot, put water to boil and add some salt.

When water start to boil, add pasta and let it boil for 7-8 minutes, depending on pasta variety.

japanese quail eggs salad

After pasta is cooked, put it into the strainer.

In the meantime, you have peeled the eggs off, right? :o)

japanese quail eggs salad

From chicken eggs, remove egg yolks and use only egg whites. Using sharp knife or egg slicer, slice egg whites and mix them with pasta.

Serve Japanese quail eggs on the separate plate.

Note: this salad maybe doesn't look appealing, like perhaps Grilled Chicken Caesar Salad, but it is quickly made, taste is ok and nutritional content is great.

 Nutritional content of this meal:

Food Amount Protein Carbs Fats Fibers
Japanese Quail Eggs 11 (~100g) 13g 1g 11g 0g
Egg Whites 5 18g 3g 0g 0g
Whole Wheat Pasta 100g 11g 65g 7g 12g
Total: 42g 69g 18g 12g
Calories: 168 kcal 276 kcal 162 kcal -

This meal has around 600 kcal - significant amount of calories, mostly from complex carbs and rest from protein and fats. Fiber content is also very good - around 12g of fiber which represents almost half of daily recommended amounts for adults (25-30g).

Depending on your needs, you can vary:

- amount of whole wheat pasta - decrease amount if you are endomorph and you don't want that much carbs - for endomorphs this can be great breakfast or last solid meal before the workout or first solid meal after the workout. Mesomorphs can vary amount of pasta depending on their goals. Ectomorphs - eat and enjoy it.

- egg whites are great source of lean protein, but if your current diet don't require 40 or so grams of protein per meal, you can leave them out.

- Japanese quail eggs - although they can be eaten raw, cooked eggs are digested more easily and you avoid any possibility of any eggs transmitted diseases...

There is only one thing that I really don't like here - peeling the Japanese quail eggs off. After them, peeling chicken eggs off is like a breeze ... :o)

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