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August 11, 2011 at 8:00 AMComments: 12 Faves: 0

2 Minute Eggs and 3 Other Protein-Packed Breakfast Recipes

By Jessica Corwin MPH RDN More Blogs by This Author

If you had time to read my latest blog post on protein, I imagine you are scrounging for fresh meal ideas to pack a bit more protein into your day. And I am certain you now recognize the benefits of protein in combination with carbohydrates and fat, rather than either alone. So, instead of munching on a heaping bowl of sugar-rich cereal with minimal protein like the new Pink Melonberry Froot Loops (offering a single gram of protein), aim for protein instead.

Here are a few tasty ways to kick-start your morning without having to reach for that first (or third) cup of coffee:

Quick and Simple:

  • 10 large strawberries stuffed with ¼ cup reduced-fat feta cheese (7.5 grams protein)
  • 1 cup yogurt (13 grams protein)with a sprinkling of your favorite granola and berries
  • Add ¼ cup cottage cheese to your morning oatmeal (14 grams protein)
  • Apple slices topped with 2 Tbsp peanut butter and a glass of milk (15 grams protein)

2 Minute Egg-in-a-Mug


Ingredients:

  • 2 eggs (or ½ cup egg substitute such as Egg Beaters)
  • 1 ounce light shredded cheese (1 diced wedge of the Laughing Cow Light Swiss Cheese is divine!)

Directions:

  1. Spray your mug with cooking spray and add your eggs and cheese.
  2. Stir.
  3. Microwave for about 60 seconds, stir, and microwave for another 30-60 seconds (as soon as it is firm like scrambled eggs).
  4. Stir, grab your spoon, and eat.

Open-Faced Egg and Avocado


Ingredients:

  • 1 slice whole grain bread
  • 1 egg
  • ½ avocado, sliced

Directions:

  1. Prepare your egg in a skillet to your preference; my favorite is sunny –side up! 
  2. Place your cooked egg onto your toast and top with avocado slices. 
  3. Excellent with a side of grapefruit.

PB and J Burritos


Ingredients:

  • 1 whole grain tortilla
  • 2 Tbsp peanut butter (or your preferred nut or seed butter of choice)
  • 1-2 Tbsp fresh jam (make your own 5 minute quick jam with fresh strawberries for the most flavor!)

Directions:

  1. Warm your tortilla over the flame of your gas burner or simply heat it in a pan over low heat. This gives your tortilla a hearty homemade feel! 
  2. Spread your peanut butter and jam down the center of the tortilla, roll it up and enjoy!

Quinoa Parfait


Ingredients:

  • 1 cup plain nonfat yogurt (I prefer Greek yogurt)
  • 1/3 cup quinoa (TIP: I like to make a larger batch each week to use in multiple recipes as it may be held in therefrigerator for up to seven days. 1 cup dry quinoa will make 3 cups cooked.)
  • 1-2 Tbsp black currants (or if they are too tart for you, substitute sliced black cherries instead)

Directions:

  1. Prepare quinoa according to package instructions (it will depend on whether the quinoa is pre-rinsed or quick-cooking).
  2. In a tall glass, layer yogurt and quinoa. Top your parfait off with your currants or cherries.
  3. OPTIONAL - If you need a bit more sweet flavoring, try adding a touch of honey to the quinoa before layering it into your glass.

Now that you know a few of my favorite ways to build protein into my morning, I would love to hear a few of yours. What protein staples have you built into your breakfast routine? 

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12 Comments

  • as weird as it sounds, those eggs in a cup seem fairly simple and not so unappealing. I made yogurt (strained into greek yogurt, of course!) for the first time this weekend and had that over my homemade granola this morning.

  • I never really thought of microwaving an egg! Great idea!

  • The Egg-in-a-mug is a super speedy way to feel like you're having a true home-cooked meal :)

    Nice work on the Greek Yogurt! How did it taste?

  • That sounds like something that I want to try!

  • My husband is not a breakfast eater, and does not give himself enough time to sit and eat, so the egg in a mug is a great idea for him. Love the other tips also, it gives me some other things to make for breakfast or lunch.... :)

  • Glad there are some ideas in there that may work for your husband, Julie! It is certainly healthy to eat within a few hours of waking up to rev up your metabolism, leftovers from dinner work too!

  • Sorry I missed your question about making the strained yogurt, Jessica. It turned out amazing. Smooth and creamy, perfect flavor. We've started using strained yogurt as a substitute for sour cream in our burritos, nachos, tamales, and the like. We also turned some of it into tzatziki and enjoyed that dipped into with homemade tortillas.

  • Thanks Jessica, my husband is not a morning person and breakfast is the last thing on his mind, but I keep telling him that if he would eat something, that he wouldn't be so hungry when he comes home from work!

  • Slowly, but surely your words will help :) It took a while for my husband to catch on as well :) Keep it up & lead by example!

  • Erin your comment reminded me of a long time ago. When we got our first microwave, 30 years ago the very first thing my husband made in it was an egg. Then he warmed up by daughters baby bottle. Oh the microwave!

  • The microwave and the Keurig are truly blessings in our household :)

  • Egg is also the important part of bakery items. Egg has a joyfull smell.

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