Hello Meaty Quail Eggs! – A savoury protein ball recipe

Hello Meaty Quail Eggs! – A savoury protein ball recipe

I sometimes get crazy ideas.  One day a sudden inspiration struck me.

What if protein was wrapped up inside protein?

Surely if an egg was wrapped up in chicken, then that would make A SUPER BALL OF PROTEIN??

For this recipe, I used quail eggs.  I find that quail eggs taste creamier than chicken eggs…

Quail eggs are considered a delicacy in many countries, including western Europe and North America. You can usually find them in Asian supermarkets.

To make meaty quail eggs, you will need:-

  • 12 quail eggs
  • 450 grams of chicken sausages
  • Your favourite salad items (I used red onions, celery, beansprouts and spinach)
  • Chia seeds (optional)


  1. Pre-heat oven to 180°C
  2. If your quail eggs are fresh, boil them in water for 3 minutes and then peel off the shells.  If your quail eggs are from a tin, they will be cooked already (hurrah!)
  3. Using scissors, cut open the sausages and squeeze out the chicken meat from the sausage
  4. Flatten out a piece of chicken meat and pop in a quail egg
  5. Roll the chicken meat around the quail egg until it forms a ball
  6. Repeat until all quail eggs are used up
  7. If you have extra chicken meat left over you can make some egg free meatballs!
  8. Sprinkle your meaty quail eggs with chia seeds (optional)
  9. Place your meaty quail eggs on a tray lined with baking paper
  10. Place in oven for 15 – 20 minutes.  If you have used a lot of chicken meat, you will need to leave your meaty quail eggs in the oven to bake longer
  11. Double check that the chicken is completely cooked before serving.  Just chop one of them in half and make sure there are no pink bits!
  12. Place your meaty quail eggs on to a pretty plate of salad


Et voila protein balls!

I left a few overnight in the fridge and took them to work the next day as a snack. Still pretty tasty!

Until next time – stay happy and healthy!

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I hope you enjoyed looking through my photos!  Remember to my share my page with anyone who you think might be interested in these little delicious savoury balls of protein.

Quail eggs should be eaten in moderation as the cholesterol levels can be pretty high compared to chicken eggs.   I don’t enjoy maths but because I love each and every one of my Fit Friends (i.e. YOU) I compared the Chicken Egg versus the Quail Egg.

To compare like for like, I multiplied the serving sizes of the chicken egg (50g) and quail egg (9g).

Based on a serving size of 450g, I found the following figures

CHICKEN EGG (Based on a serving size of 450g)

  • Calories – 693
  • Fat – 45g
  • Cholesterol – 1908mg
  • Sodium – 558mg
  • Carbs – 9g
  • Protein – 54g

QUAIL EGG (Based on a serving size of 450g)

  • Calories – 700
  • Fat – 50g
  • Cholesterol – 3800mg
  • Sodium – 650mg
  • Carbs – 0g
  • Protein – 50g


Goodness Gracious Great Balls of Protein!


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