High Protein Breakfast Ideas
High protein breakfast is the best way to start a day to keep off the hunger pings at bay. Feeling satisfied helps you make better food choices throughout the day. Breakfast tortilla is one of my favorite high protein breakfast ideas. It taste very good and is very filling.
For step by step video instructions visit this
How can I eat a lot of protein for breakfast?
Focus on high protein foods like:
- eggs: especially egg whites. One egg has 70 calories and 6 grams of protein, whereas, 46 grams of egg whites (which is less weight than one egg) has 25 calories and 5 grams of protein. You can mix eggs with egg whites to increase the amount pf protein in your meal and lower the amount of calories.
- meats: ham, turkey, turkey sausage, even leftover steak are all great sources that you can add to your eggs to increase the amount of protein.
- cottage cheese: I like to add as a side to my eggs, or omelette. It adds flavor and protein (4 oz of 2% cottage cheese has 90 calories and13 grams of protein).
- low calorie breads or tortillas: there are breads that are only 40 calories and are higher in protein than regular bread. I also found some types of tortillas that have 45 calories per tortilla and 5 grams of protein.
- Greek yogurt, especially non fat yogurt, has 90 calories per 170 g and 18 grams of protein.
- cheese: there are lower calorie cheeses that have 6 – 7 grams of protein per serving and only 50-60 calories. They add tons of flavor and a good amount of protein to your breakfast.
How can I make 30g of protein for breakfast?
In order to get 30 grams of protein or more, I combined and egg with 3 oz of liquid egg whites and made an omelette to be used as a filling for tortilla. The tortilla I am using (carb counter) has 5 grams of protein. I added light swiss cheese, ham and sauteed mushrooms as well.
- 2 Carb counter tortilla – 5 g of protein
- Light Swiss cheese – 7 g of protein
- Ham (4 slices) – 9 g of protein
- One egg – 6 g of protein
- 3 oz (84g) liquid egg whites – 10 g of protein
- 3 oz (84g) mushrooms – 2 g of protein
All these ingredients combined will amount to 39 grams of protein. You can add additional ingredients to enhance the flavor, just like I did with this recipe.
How to make high protein breakfast
To make this high protein breakfast flavorful, I am going to add vegetables: tomatoes, onions, avocado and mushrooms.
Start with chopping the vegetables. Mash avocado in a small bowl, add salt and pepper to taste, and add a teaspoon of lime juice.
Preheat a pan and add chopped mushrooms. Let them brown. Add salt and pepper to taste and set aside.
Scramble one egg with 3 ounces of liquid egg whites, add salt and pepper. Add the eggs into a preheated pan to form an omelette.
Once the omelette starts setting, flip it on the other side and cook it for few seconds to set completely. Remove from the pan and cut up in triangles.
Now, we are ready to assemble the tortillas. Lay one tortilla on a cutting board and make one cut towards the center.
Spread mashed avocado on 1/4 of the tortilla, add tomatoes and onions.
Put 1/4 of the omelette on one quarter of tortilla and another 1/4 on the opposite quarter.
Add ham on the remaining quarter of the tortilla and cheese on one of the omelette side (see the picture below).
Start folding to create one stacked triangle.
Follow the same steps for the mushroom tortilla using mushroom instead of ham.
Place the tortillas on a heated pan and cook them until they lightly brown and cheese starts melting.
High Protein Breakfast Tortilla
Ingredients
- 2 large tortillas carb counter (45 calories each)
- 1 slice light swiss cheese 50 calories per slice
- 2 slices black forrest ham 30 calories
- 1 large egg
- 3 oz egg whites 84 g
- 5 oz mushrooms 150 g
- 1 small avocado
- 3 small tomatoes
- 1 oz onion 28 g
- salt and pepper to taste
Instructions
- Start with chopping the vegetables. Mash avocado in a small bowl, add salt and pepper to taste, and add a teaspoon of lime juice.
- Preheat a pan and add chopped mushrooms. Let them brown. Add salt and pepper to taste and set aside.
- Scramble one egg with 3 ounces of liquid egg whites, add salt and pepper. Add the eggs into a preheated pan to form an omelette.
- Once the omelette starts setting, flip it on the other side and cook it for few seconds to set completely. Remove from the pan and cut up in triangles.
- Now, we are ready to assemble the tortillas. Lay one tortilla on a cutting board and make one cut towards the center.
- Spread mashed avocado on 1/4 of the tortilla, add tomatoes and onions.
- Put 1/4 of the omelette on one quarter of tortilla and another 1/4 on the opposite quarter.
- Add ham on the remaining quarter of the tortilla and cheese on one of the omelette side.
- Start folding to create one stacked triangle.
- Follow the same steps for the mushroom tortilla using mushroom instead of ham.
- Place the tortillas on a heated pan and cook them until they lightly brown and cheese starts melting.
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