Anda kheema (Indian-style grated boiled eggs)
Egg Kheema (also spelled “Keema”) is a flavorful Indian dish traditionally made with minced meat, spices, onions, and tomatoes. In this lighter and nutrient-packed version, minced meat is replaced with shredded boiled eggs, creating a quick, high-protein meal that supports hormone balance, metabolism, and energy — all essential for women’s health.
Historically, kheema comes from the Persian word for “minced” or “ground.” It became popular in Mughal kitchens, where it was often served with parathas or bread for breakfast. The egg variation, Anda Kheema, is believed to have emerged later as an affordable and vegetarian-friendly alternative. Today, it’s enjoyed across India as a spicy, protein-rich dish that fuels the body and satisfies the taste buds.
This gluten-free, dairy-free version balances traditional Indian flavors with modern nutritional awareness — perfect for a hearty breakfast that stabilizes blood sugar, supports muscle maintenance, and keeps you full for hours.
Why It’s Great for Women’s Health
Protein-rich: Eggs provide high-quality protein that supports muscle maintenance, hormone synthesis, and satiety.
Iron and B vitamins: Essential for energy, metabolism, and preventing fatigue.
Spice synergy: Turmeric offers anti-inflammatory benefits; ginger and garlic support digestion and immune health; garam masala helps stimulate metabolism.
Balanced fats: Cooking oils like olive, avocado, or coconut oil add stable energy and hormone-supportive fatty acids.
This Indian Egg Kheema is more than just a quick breakfast — it’s a balanced, nourishing dish that honors tradition while serving modern wellness goals.
RECIPE
Ingredients
6–7 boiled eggs, shredded
100 g red onion, finely chopped
200 g tomatoes, chopped
Spices
1 Tbsp ginger-garlic paste
1 tsp garam masala powder
½ tsp turmeric powder
¼ tsp chili flakes
¼ tsp black pepper
½ tsp salt
Other ingredients
¼ cup water (more as needed)
2 Tbsp cooking oil of choice
Sliced red onions marinated in balsamic vinegar, fresh chopped cilantro, and gluten-free tortilla chips (for serving)
Instructions
Prepare your ingredients: Chop the vegetables, measure the spices, and set everything aside.
Boil and shred the eggs: Boil the eggs, peel them once cooled, and grate them using a cheese grater.
Bloom the spices: In a heated pan, add the oil, then stir in all the spices. Cook for about 30 seconds until aromatic.
Cook the base: Add the chopped onions and tomatoes. Sauté for about 5 minutes, until softened and slightly saucy.
Combine and simmer: Add the shredded eggs and water. Stir well and simmer for another 5 minutes to allow the flavors to blend. For a creamier texture, add a bit more water if needed.
Serve: Garnish with marinated red onions and chopped cilantro. Enjoy with gluten-free tortilla chips or your favorite gluten-free bread.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana