Back-to-school fuel: why eggs are the smartest protein on the plate

Backpacks are packed. Alarms are ringing. The daily question is back. What should they eat?

When time, budgets and energy are stretched, one ingredient keeps things simple. Eggs.

Eggs cook fast. Kids enjoy them. They cost less than most proteins. They deliver high-quality nutrition for growing bodies and busy brains. From breakfast to lunchboxes to after-school refuelling, eggs help children stay fuller for longer and support concentration in class, without the added sugar found in many processed foods.

According to the South African Poultry Association, eggs remain one of the most accessible and versatile protein sources for families. They work across meals and adapt easily to familiar flavours kids already enjoy.

Why eggs work for school days

Eggs offer complete protein, which supports muscle growth and sustained energy. They contain choline, which plays a role in brain development and memory, as well as essential vitamins that support immune health.

For parents, eggs also solve practical problems.

• Quick to prepare on busy mornings
• Easy to include in lunchboxes
• Affordable compared to other proteins
• Flexible for sweet or savoury meals

Below are two family-friendly recipes shared by the South African Poultry Association. Both stretch ingredients, use eggs effectively, and suit school-week routines.

Chicken broccoli nuggets

Makes 14 nuggets

Ingredients

• 125ml steamed broccoli, mashed
• 250g chicken mince
• 60ml cheddar, grated
• 2 eggs
• 180ml dried breadcrumbs
• 2.5ml garlic salt
• Sunflower oil, for shallow frying

Method

1. Combine broccoli, chicken, cheddar, one egg, 60ml breadcrumbs and garlic salt. Shape into tablespoon-sized balls and flatten slightly.
2. Beat the remaining egg. Coat each nugget in egg, then breadcrumbs.
3. Heat oil in a pan over medium-high heat. Fry nuggets in batches for about 3 minutes per side until golden and cooked. Drain on a paper towel.

Serving suggestion
Serve with tomato sauce or a yoghurt-based dip.

Chicken, corn and fried egg bowl

Serves 4

Ingredients

• 250ml rice
• Olive oil, for frying
• 2 chicken breasts, sliced
• Salt and pepper
• 4 eggs
• 2 cooked corn cobs, kernels removed
• 2 spring onions, sliced
• Honey mustard dressing, to serve

Method

1. Cook rice according to the packet instructions.
2. Heat oil in a pan, then fry the chicken for about 5 minutes, until golden and cooked. Season lightly. Set aside.
3. In the same pan, add oil and fry the eggs until the whites are set and the yolks remain soft.
4. Divide rice between bowls. Top with chicken, corn, eggs and spring onions. Add dressing.

Variation
For a spicier option, season chicken with Cajun spice instead of salt and pepper.

A simple protein that delivers

Eggs help take pressure off busy school days. They support focus, energy and fullness without stretching the grocery budget. With a few basic ingredients, they turn into meals children recognise and enjoy.

When mornings feel rushed and afternoons feel long, eggs earn their place as the smartest protein on the plate.