Wednesday, May 4, 2016

Farmer's Market Find: Quail Eggs!

Look what I found at a farmer's market: quail eggs!

Quail eggs

A dozen local, pasture raised little quail eggs in a teeny little carton! They were so cute I had to try them, even with the $6/dozen price tag. They've very pretty, and much smaller than an average chicken egg as you can see:

quail eggs vs chicken eggs

I was very curious about these since I didn't know if there were any special health benefits, better nutrition, or a different taste... so here's what I found out!

Nutritionally, 1 quail egg contains 14 calories, 1.2 g protein, 1 g fat and no carbs, whereas a chicken egg contains 78 calories, 6 g protein, 5 g fat and 0.6 g carbs. It takes about 5.5 quail eggs by weight to equal one chicken egg. So the nutrition per gram is about the same. I've read conflicting information online about whether or not quail eggs can be eaten by those who can't eat chicken eggs; some sites say they can, but if you're allergic to chicken eggs I'd definitely check with an allergist before trying quail eggs. I also read in several places that quail eggs can be eaten raw without risk of salmonella because a quail's body temperature is higher than a chicken's. Interesting, huh?

Now for taste. I decided to just fry them up over easy along with a chicken egg for comparison.

Fried quail eggs and a chicken egg

They cooked a lot more quickly than the chicken egg (so cute though!) and they were delicious! I didn't notice much difference in the taste, but there is a higher yolk to white ratio in the quail eggs. I did notice that the shells are harder to crack than a chicken egg's shell, but not so hard it made much of a difference. I was worried I was going to get shell fragments in my fried eggs, but thankfully the shell bits all held together and didn't fall into the pan.

I think for the rest of them I will try a few scrambled and a few hard boiled or poached. Since they taste almost the same and have nearly identical nutrition, the only good reason I can think of to keep using quail eggs is for the cuteness factor (or if you can get quail eggs really cheap!) Wouldn't they make adorable little deviled eggs for a party? Looking online, I see that some people use them hard boiled or fried as appetizers, or put a fried quail egg on a burger or on another dish as a cute topping. You can hard boil them and use as tiny protein snacks (only 14 calories each!), tossed in a chef's salad, or in a Bento box for your kid's lunch. I think little kids would like these for snacks or to use at tea parties, too.

Here are some more quail egg recipes I think look delicious:
Veggies with Quail Eggs
Chicken, Chicharo, and Quail Eggs Stir Fry
Quail Egg Curry
Grilled Quail Eggs Wrapped in Bacon
Baked Quail Eggs in Avocado
Cambodian Pork Belly with Quail Eggs Stew
Corn Soup with Quail Eggs

I reviewed duck eggs from the farmer's market a few years ago; maybe I can find some goose eggs to try next! It's fun to try new, healthy foods so get out there and explore your options!


Anonymous said...

Those look fun, I haven't ever had those. I love goose eggs though.

Sam J. said...

They are so cute and tiny!

Alexei Antonov said...

Unrelated to this post, have you seen this New York Times article?

I think you'd find it interesting.

Lyn said...


yeah, I did see it. Seeing all those people regained is kind of depressing (but not as depressing as looking in the mirror at my own 50+ pound regain). I have decided that a lot of us are going to struggle with weight permanently... even if we lose it and keep it off. I don't think this is ever going to become easy. Becoming morbidly obese and then losing it is not natural for a body. There's a lot we don't understand about the effects of weight gain and loss. I don't take it as "I may as well give up" even though I do fear that if I lose it again I could regain it again. I was so, so determined NOT to regain and yet it happened. I feel really bad for all those people, regaining after working so hard AND being in the public eye.

Nicola said...

i am glad you came back to blogging. I spent most of yesterday and today reading your blog from the start. It was an emotional rollercoaster. I just wanted you to know that you gave me hope. Thank you.

Anonymous said...

I have read the article too. Lets not forget those people lost weight in a very unhealthy way. I wonder how much they were thought about a healthy lifestyle, loosing in such a big way in such a short amount of time must be a shock to the body and person.
I have lost 40lbs and kept it off for years, I slowly and gradually changed my lifestyle and I truly believe that if you do it this way there is a much bigger chance of succeeding.

Anonymous said...

Here is a useful link for general weight loss:

Eat below what your body need in calories everyday (TDEE) and you will loose the weight. I also very frequent visit the reddit subforum called loseit: which has been very inspirational for me.