When you dislike eggs and you’re trying to fit more protein into your diet, it can be disheartening, repetitive and downright boring to feel like you need to keep eating chicken, more chicken, and a side of nuts. I’ve never been sure about eggs (although I am slowly coming round to them now, if only for the health benefits). However, I’ve found ways to eat them without having to taste them, and found ways to increase my protein without them.
Consuming protein is one of the tricks I use to feel satiated on a daily basis. Basically, I love my food – I am a massive foodie, and I have a huge appetite as well as a sweet tooth. Whilst I may still eat a lot and sometimes succumb to sweet foods, I have found that protein-rich foods, do play their part in helping to keep me full for much longer than a bowl of cereal and some toast. Ditch the unsatisfying breakfasts and have these nutritious, filling protein breakfasts instead. Oh, and did I mention they are delicious?
All recipes serve one.
1. Creamy, Whipped Banana Oats
- 2/3 cup old fashioned rolled oats
- 4 egg whites, beaten with a fork until frothy
- 1 1/3 cups water
- ½ tsp pure vanilla essence
- Pinch salt
- 1/2 mashed banana
- 1/2 tsp cinnamon
If you want something filling, this recipe will deliver! Combine the oats, mashed banana and the water in a saucepan (always double the amounts of water to oats). Simmer on a medium heat for about 4 minutes, stirring frequently until the oats have absorbed a lot of the water. Turn to low and add in the other ingredients. Whisk until it is all blended together, simmering for about another 4 4-5 minutes. Once the water and the egg white is absorbed and the mixture has a creamy texture, take it off the heat, pop on a lid and allow to rest for a few more minutes (if you can!). Stir before eating.
2. Cinnamon Berry French Toast
- 1 slice wholemeal bread (ideally 100% wholemeal)
- 1 egg, white only
- Handful of any berries
- Handful of your favourite seeds
- Cinnamon and vanilla powder to sprinkle
- 3/4 cup Greek yogurt to serve
This recipe offers the protein benefits of egg but with none of the off-putting flavor. It’s high in protein, and it’ll keep you full for hours. Soak the slice of bread in egg white (you won’t taste it once it’s cooked). Fry in a non-stick pan for approximately 1 minute on each side until lightly browned. Top with berries and a sprinkling of cinnamon and vanilla. Dollop some Greek yogurt on the side, and top with your favourite seeds.
3. Seedy Quinoa Pot
- 1/3 cup cooked quinoa
- 3/4 cup Greek yogurt
- 1tsp chia seeds, soaked for 5mins in a milk of your choice (e.g. coconut or unsweetened almond)
- 1tsp toasted sunflower
- 1tsp pumpkin seeds
- 1tbsp toasted sesame seeds
- Optional: coconut flakes to top
As you can see, it’s all about seeds with this breakfast. It really is worthwhile toasting seeds when you can, as it enhances the flavor (especially when it comes to sesame seeds—they taste divine when toasted!). Once you’ve toasted your seeds in a dry pan (one type at a time, shaking the pan all the while), simply combine all the ingredients and top with coconut flakes.
4. Ricotta, Crispy Parma ham and Avocado on Toasted Rye
- 1 slice Parma ham
- 1 slice toasted rye bread
- Tbsp ricotta
- 1/2 mashed avocado
- 4 sliced baby tomatoes
- Black pepper
Crisp up the parma ham by dry frying it in a pan for a minute. Get your rye toast and smear it with ricotta, avocado, tomatoes, black pepper and your crispy ham. Don’t use too much bread—pile the bread high with toppings instead.
5. Overnight Spiced Vanilla Grains
- 1/3 cup oats or cooked quinoa
- Cup water
- 1tbsp vanilla protein powder (or a protein powder plus a tsp vanilla powder/real essence)
- 1tsp Pumpkin pie spice
- Small handful pecans
It’s up to you to choose your grains – I recommend oats or cooked quinoa. Quinoa gives you extra protein, but oats are good if you’re feeling lazy and just want to get your breakfast whipped up in next to no time.
Combine everything in a bowl (except the pecans), wrap the bowl in cling film, and pop it into the fridge overnight. Soaked oats are better for you because soaking them activates their enzymes and gets rid of nasties like phytic acid. Top with pecans the next morning, and enjoy!
6. Raspberry and Almond Oats
- 1/2 cup oats
- 1/2 cup (unsweetened if poss) almond milk
- 1/4 cup Greek yogurt
- 1tbsp ground almonds
- Small handful raspberries
- 1tsp almond butter
Heat the mixture on the hob or in a microwave for a few minutes, adding in the almond butter halfway through (as it’s difficult to stir into cold oats). Finally, just top it with a few whole almonds and a few more raspberries.