High Protein Breakfast Recipes
Tomato Basil Omelet: - Ingredients
- 2 tbsp of diced canned tomatoes
- 2 tbsp of juice from can
- 1/2 cup fresh basil leaves
- 1 clove of garlic
- 1 tbsp of fresh rosemary
- 2 tbsp of olive oil
- 5 egg whites plus 1 omega 3 egg
- Salt and pepper to taste
- Preheat skillet to 250 F.
To begin, mince the garlic and place aside. In the pan place the olive oil, heating up the rosemary for 30 seconds. Add tomatoes, garlic, and basil. Cook altogether for approximately 3 minutes, just until the tomatoes are soft and all the flavors are infused together. Next, in a blender, add the eggs and tomato juice and blend on high for approximately 5 seconds. Then, add to the skillet and allow to cook with a lid on, until top is fully cooked. Add salt and pepper to taste and serve warm when finished.
Serves 2
Smoked Chipotle Cheese Omelet: - Ingredients
- 5 egg whites and one omega 3 egg
- 1/2 cup of green peppers
- 1/2 cup of white onions
- 2 tbsp chopped parsley
- 2 tsp of Smoked Chipotle Tabasco sauce
- 1/2 clove of garlic
- 1 tsp olive oil
- 2 tbsp cheddar cheese
- 2 tbsp of cottage cheese
- 1 tsp parmesan cheese (optional)
- Salt and pepper to taste
- Preheat non-stick skillet to 300 F.
On a cutting board, chop the onions, pepper, and the garlic into small sizes. Chop the parsley up fine. Grate the cheddar cheese. Place everything aside.
Next. take the eggs and place them into a blender (this works the same if you do it with a whisk or a fork). To the eggs add the chipotle sauce. Blend together for about 5 seconds.
When the skillet is hot, with the olive oil cook the onions and peppers. Cook until brown and moist. Once brown, add the garlic and cook for a remaining 60 seconds. Then, place in the eggs and cover. Lower the heat to 200 F and let cook covered for about 10 minutes or until all liquid is dried.
When the eggs appear cooked all the way through, on one side of the omelet place all the cheese. Flip the other side over top and cook for a remaining few minutes, just to heat and melt the cheese. Once the cheese has been melted, removed carefully and serve warm.
Serves 2
Stuffed French Toast: - Ingredients
- 1 thick slice (about the width of 2 pieces) of 12 grain or whole wheat bread, thick enough to slice down the middle, from an un-cut loaf of bread
- 1 tbsp of raisins
- 1 tsp cinnamon
- 1 tbsp raspberries, strawberries, or blueberries for garnish
- 1/2 cup raw oats
- 3 egg whites
- 2 tbsp low fat skim milk
- 125 grams of ultra low fat cottage cheese
- 1 1/2 scoops of milk protein blend
- 1 tsp of Splenda
- Preheat skillet to 300 F.
Take the loaf of bread and cut a large slice, about the width of 2 slices. Set aside.
In a blender, blend the cottage cheese and make it smooth in texture. Now, cottage cheese is relatively thick, so it will require you to stop the blender to feed more cheese through at a time. When finished, remove from the blender and in a separate mixing bowl, add protein powder and raisins to the cheese. Set aside.
In a separate bowl, mix egg whites with 1 tsp of cinnamon and 2 tbsp of low fat skim milk. Set aside.
Place the oats in a flat plate.
Now, with the bread, slice a portion down the side, creating a pocket to be filled. Fill the bread with the cottage cheese mixture. Take the bread and dip into the egg mixture on both sides. Then, dip both sides into the oats. When ready, fry both sides until golden brown and the cottage cheese appears melted. This should take approximately 3 minutes each side. Serve with a slice of orange.
Serves 1
Chai Blueberry Oatmeal: - Ingredients
- 1 1/4 cups of water
- 1 chai tea bag
- 1/2 cup old fashioned large flake oats
- 2 tablespoons flax seeds (ground)
- 1 tablespoon 100% pure honey
- 1/4 cup low-fat milk
- 1 scoop vanilla whey protein (equal to 25 g protein)
- 1/4 cup blueberries (fresh or frozen)
- Bring 1 1/4 cups of water to a boil in a small pot on high heat. Remove from heat and steep a chai tea bag for 5 minutes. Remove bag and bring back to a boil.
Add the oats. Reduce heat to medium-low and simmer until liquid is absorbed (approximately 7-10 minutes), stirring occasionally.
Remove from heat and stir in flax seeds and honey.
Combine 1/4 cup of milk with whey protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, pour protein mixture into a blender or food processor and blend until protein is dissolved.
Pour protein mixture and blueberries over oatmeal and serve.
Serves 2
Protein Pancakes: - Dry Ingredients
- 1/2 cup ground flax seed
- 1/4 tsp baking powder
- 1/3 cup dry oats
- 1/3 cup vanilla protein powder
- 1/2 tsp cinnamon
- 1/4 cup mixed nut meal (pistachio, almond, pecan, cashew ground up in a blender) Mix dry ingredients together.
- 2 whole omega 3 eggs
- 4 oz egg whites
- 3 tbsp cottage cheese
- 2 tbsp olive oil
- 1/3 cup frozen mixed berries Mix wet ingredients through.
- Pour mixture into a personal sized pan and cook (covered) on medium for 4 minutes then flip, cook for another 4 and serve.
Serves 1 or 2
Low Carb Desserts
Chocolate Cheesecake: - Ingredients
- 250g fat free cottage cheese
- 1/2 cup low fat chocolate milk
- 4 scoops of low carb chocolate protein powder
- 5 heaping tablespoons of organic peanut butter
- Preheat oven to 350 degrees.
In a blender, combine 250g cottage cheese and 1/2 cup low fat chocolate milk and blend until creamy and smooth. Remove from the blender and place into a mixing bowl. Next, add 4 scoops of protein powder and mix thoroughly. Finally, add in the 5 tbsp organic peanut butter, one scoop at a time, blending until smooth.
In a small 4-inch ramekin, pour the mixture. Fill 1/2 of another deep oven pan with hot water and place the ramekin inside of the oven pan so that the water comes approximately 1/2 way up the outside of the ramekin containing the chocolate mixture. Place the whole thing into the oven and bake for 40-60 minutes.
The dessert will be finished when it is slightly firm to the touch. When finished, pull from the oven and allow to cool for several hours. When cool to the touch, place in the fridge and cool over night. Serve cold or at room temperature.
Serves: 4
