A victim of rushed, chaotic mornings but still want to indulge in a protein-packed brekkie? Well, you’re just the person we were hoping this article would reach! Our three recipes below, ‘Spinach and Feta frittata’, ‘Peanut Butter and Strawberry Wrap’ and ‘Smoked Salmon with Scrambled Eggs on Toast’ – prove that we can all eat smart and healthily, in just under five minutes of prep time.
Each recipe delivers a winning combo of protein (to support muscle tone), healthy fats (for satiety and hormone health) and fibre-rich carbs (for energy and digestion). Below, a quick breakdown of the deliciousness (read: nutrients) that awaits you:
- Spinach and Feta Frittata: Rich in protein, iron and calcium for healthy bones and to fuel lean muscle.
- Peanut Butter and Strawberry Wrap: Antioxidants, fibre and healthy fats to help with a slow-release of energy. All housed under this quick-to-make snack!
- Smoked Salmon and Scrambled Eggs on Toast: Packed with Omega-3s, vitamin D and B12 to boost your brain power as well as to protect your heart.
READ MORE: How To Make The Best Chocolate-Berry Protein Smoothie
Power Up Your Morning
Spinach And Feta Frittata
Equipment
- 1 Pan
- 1 Egg Lifter
- 1 Knife
Ingredients
- 3 Tbsp Olive oil
- ¼ cup Onion, chopped
- 2 cloves Garlic, minced
- 450 g Baby spinach leaves
- 4 large Eggs
- 4 large Egg whites
- ¼ cup Breadcrumbs, finely crumbled
- 2 Tbsp Fresh basil
- 2 tsp Lemon zest, grated
- ½ tsp Black pepper
- 100 g Feta, crumbled
Instructions
- In a large pan, heat one tablespoon of oil over medium heat. Add the onion and garlic and cook for five minutes.
- Add the spinach and stir until wilted. Remove from the pan and keep warm.
- Beat together the whole eggs and egg whites. Beat in the breadcrumbs, basil, lemon zest and pepper.
- In the same pan, heat remaining oil over medium heat. Stir the spinach mixture and feta into the egg mixture, then pour into the pan. Reduce the heat to low, cover and cook until the top of the frittata is set.
- Cut into wedges to serve.
Per 502g serving: 2 257kJ, 37g fat (16g sat), 1 295mg sodium, 17g carbs, 5.5g fibre, 6g sugars, 38g protein
READ MORE: This High-Protein Pizza Has 19 Grams Of Protein (And 9 Grams Of Fibre!)
A Protein-Packed Delight
Smoked Salmon And Scrambled Eggs On Toast
Ingredients
- 1 slice Hearty bread, such as sourdough or wholewheat
- 1 Egg
- Salt
- Pepper
- 30 g Smoked salmon
- 1 Red onion, thinly sliced (optional)
- Capers, optional
- Fresh dill, optional
- 1 Lemon, optional
Instructions
- Toast the bread.
- In a bowl, whisk the egg with salt and pepper. Pour into a non-stick pan and scramble.
- Lay the salmon on the toasted bread and top with the scrambled egg.
- Finish with your choice of red onion, capers, dill or a squeeze of lemon.
Per 144g serving: 1 505kJ, 9g fat (2.5g sat), 410mg sodium, 36g carbs, 2g fibre, 2g sugars, 32g protein
READ MORE: Chocolate For Breakfast? This Healthy Crepes Recipe Packs 28g Of Protein – And Tastes Like A Treat
A Good Hit Of Nutrients
Peanut Butter Strawberry Wrap
Equipment
- 1 Kitchen Knife
- 1 Chopping Board
Ingredients
- 1 Wholewheat wrap
- 2 Tbsp Peanut butter natural, unsalted and crunchy
- ½ cup Strawberries, sliced
Instructions
- Spread the wrap with peanut butter. Cover with strawberries. Roll into a tube. Slice diagonally.
- Serve.
Per 150g serving: 1254kJ, 17g fat (2g sat), 290mg sodium, 33g carbs, 6g fibre, 6g sugars, 10g protein
