We're celebrating another World Egg Day with our friends from Australian Eggs!
On Friday 9 October 2026, World Egg Day marks 30 years of celebrating this versatile ingredient. Australian Eggs is joining the celebration with 30 years. 30 recipes. 30 reasons. - bringing together recipe inspiration and nutritional benefits to help you put eggs on the menu.
More than just protein
Eggs are well known for their high-quality protein, which helps maintain and repair muscles. But they also contain a range of other nutrients that support everyday health, including:
- Vitamin D to support healthy bones.
- Vitamin B12 for healthy blood cells and nerve function.
- Choline to support brain development and function.
- Iodine to help the thyroid work normally.
- Selenium to help protect cells from damage.
As Australian dietitian Susie Burrell* explains: “Thirty years ago people were mostly thinking about what to cut out. Today the question is what to include, and that is a far better question.”
A fresh understanding of eggs
If you grew up hearing that eggs should be limited because of cholesterol, the guidance has changed. The Heart Foundation no longer sets a limit for healthy Australians who enjoy eggs as part of a heart-healthy eating pattern. For people with high cholesterol, type 2 diabetes or existing heart disease, it recommends no more than seven eggs a week.
Think about what goes alongside them, too: vegetables, wholegrain toast and healthy fats can help turn a simple egg dish into a balanced meal.
Take eggs beyond breakfast
Try shakshuka for dinner, add boiled eggs to a lunchtime salad or make a vegetable frittata using what’s already in the fridge. For something different, explore Korean steamed eggs or Japanese tamagoyaki.
Here are four Australian Eggs recipes to put on your menu, each paired with a nutritional reason to enjoy eggs.
Carbonara Risotto
Post-exercise recovery: Eggs provide high-quality protein and all nine essential amino acids to help support muscle recovery after exercise.
Air Fryer Taco Boats
GET THE RECIPE: Air Fryer Taco Boats by Australian Eggs
Selenium: Two eggs provide around 41% of the recommended daily intake of selenium for adult men, supporting normal immune function and helping protect cells from oxidative damage.
Creamy Egg and Salmon Risoni
GET THE RECIPE: Creamy Egg and Salmon Risoni by Australian Eggs
Folate: Two eggs provide around 97 micrograms of folate, which supports healthy cell division, the formation of genetic material and healthy red blood cells.
Korean Sesame Beef Noodles
Nutrient dense: At around 620kJ, or 148 calories, per two-egg serve, eggs provide high-quality protein and a broad range of essential vitamins and minerals.
*About Susie Burrell
Susie Burrell is an Australian Accredited Practising Dietitian, author and nutrition commentator. She co-hosts The Nutrition Couch podcast and was the resident dietitian on Channel Seven’s Sunrise for 12 years. She holds qualifications in nutrition and dietetics, psychology and a master’s in coaching psychology.
Keep the egg inspiration going
Need help choosing your next egg dish?
The Australian Eggs World Egg Day recipe spinner serves up one of 30 recipes, each paired with a nutritional reason to enjoy eggs.
Choose something new this World Egg Day - and keep the inspiration going in your everyday cooking.
More Tips & Advice from Australian Eggs
