Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Hummus, roasted pepper and egg pita
Warm pita filled with hummus, roasted peppers and boiled egg.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 21 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm 9 minutes gives a fully set yolk for medium eggs from the fridge
- Photograph the finished pita
- Time
- About 20 min
- estimated
- Serves
- 2
- see below
- Energy
- 510 kcal
- per serving
- Protein
- 26 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains eggs, gluten, sesame. Check the labels on packaged ingredients:
- pitas. Pita can contain soya or sesame; check the label.
- hummus. Hummus contains sesame as tahini, and brands vary a good deal in oil and salt.
- roasted red peppers from a jar. Jarred peppers are packed in brine and can contain sulphites; check the label.
Cooking steps
Bring a pan of water to the boil, lower in the eggs and cook for 9 minutes, then cool them under cold water and peel.
Cooked when: the whites are set and the yolks are firm.
Warm the pita in a dry pan for 30 seconds a side, until it puffs, then split each one open along the edge.
Spread the hummus inside, right into the corners of the pocket; it is what holds everything else in place.
Add the spinach leaves, then the drained peppers, sliced.
Slice the eggs, tuck them in and finish with the lemon juice.
The useful detail
Spread the hummus right to the edges of the pocket rather than dolloping it in the middle. It works as glue, and a pita filled from the centre out empties itself at the first bite.
Make it work for you
One serving is One filled pita with two eggs. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Flatbread instead of pita
No pocket, so roll it rather than filling it.
Per serving: about 15 kcal more, about the same protein, about 2 g more fat.
Fresh red peppers, roasted
Firmer and less sweet. Roast them for 25 minutes first.
Per serving: about 5 kcal less, about the same protein, about the same fat.
Cottage cheese instead of hummus
Much lighter and sharper, with more protein and far less fat.
Per serving: about 105 kcal less, about 3 g more protein, about 10 g less fat.
Allergens: Swaps sesame for milk.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A lunch where eggs and hummus together reach the mid twenties for protein with no cooking beyond boiling a pan of water.
| Energy | 510 kcal |
|---|---|
| Protein | 26 g |
| Fat | 24 g |
| of which saturates | 5 g |
| Carbohydrate | 52 g |
| of which sugars | 6 g |
| Fibre | 9 g |
| Sodium | not calculated |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| eggs | 200 g | FDC 171287Egg, whole, raw, fresh | 286 kcal | 25.1 g |
| pitas | 120 g | FDC 174916Bread, pita, whole-wheat | 314 kcal | 11.8 g |
| hummus | 150 g | FDC 174289Hummus, commercial | 356 kcal | 11.7 g |
| spinach | 50 g | FDC 168462Spinach, raw | 12 kcal | 1.4 g |
| roasted red peppers from a jar | 150 g | FDC 2710799Red pepper, cooked, as ingredientCalculated as plain cooked red pepper, FoodData Central's closest record. Jarred peppers are packed in salted brine that the record does not include, so sodium is left uncalculated for any recipe that uses them rather than shown too low. | 50 kcal | 1.5 g |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 1020 kcal | 51.5 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. sodium could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Keep boiled eggs in their shells in the fridge for up to a week and the hummus for 3 to 4 days, or to the date on the tub. Assemble when you eat.
- Reheating
- Not needed; warm the pita just before filling it.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Pork tenderloin with apple, sage and polenta
Sliced pork tenderloin with soft apple and sage over polenta.
About 40 min · 410 kcal · 34 g protein per serving