High Protein Breakfasts

Hunger is one of the biggest obstacles to any weight-loss plan, a protein-packed breakfast slows digestion and keeps blood sugar steady, meaning you’ll feel more satisfied and energized for the rest of the day. Eggs are an easy way to get this belly-flattening nutrient in your morning meal. Eggs and veggies in the morning are a delicious way to jumpstart your metabolism and fuel your whole day.

Cheesy Cast-Iron Skillet Scrambled Eggs

Cheese and eggs taste great together and may help combat osteoporosis. The reason: calcium in cheese is more easily absorbed into the body with the addition of vitamin D-rich eggs.
 This recipe calls for fresh goat cheese and a few chives snipped on top. Have it ready in under 15 minutes! 

Ingredients

2 tablespoons unsalted butter

1 small red onion, finely diced

1 jalapeño, cut into thin rounds, seeds included

12 large eggs, lightly beaten

¼ teaspoon salt

½ teaspoon freshly ground pepper

120g goat cheese, crumbled

2 tablespoons finely chopped chives 

Preparation

In a large cast-iron skillet, melt butter over medium heat. Add onion and jalapeño and cook until soft (5–7 minutes). Stir in eggs, salt, and pepper, and cook, stirring, until soft curds form (about 3 minutes).

Remove skillet from heat and mix in the goat cheese and chives. Serve immediately with whole-grain toast or English muffin, if desired.

Frittata with Ricotta and Mixed Greens

Next time you have guests over wow them with this. Protein, healthy fats, and greens make this delicious, low-calorie frittata as healthy as it is delicious. Dark, leafy greens like kale, Swiss chard, or mustard greens are about 30 calories a serving and among the healthiest foods you can put on your plate, with loads of vitamins A, C, and K, plus fibre. Don’t skimp on the fresh herbs called for in this recipe; they deliver a healthy dose of antioxidants along with flavour. 

Ingredients

1 third cup plus 2 tablespoons olive oil, divided

1 medium red onion, finely diced

Pinch of red pepper flakes

500g chopped mixed greens (such as kale, Swiss chard, or mustard greens)

10 large eggs

2 tablespoons freshly grated Parmesan cheese

½ teaspoon salt, divided

½ plus ¼ teaspoon freshly ground black pepper, divided

1 tablespoon red-wine vinegar

225g part-skim ricotta

1 cup fresh basil leaves

¾ cup fresh parsley leaves

¼ cup fresh mint leaves

1 clove garlic, chopped

1 tablespoon pine nuts 

Preparation

15 minutes; Cook: 40 minutes; Total time: 55 minutes. This recipe gets extra flavour from fresh pesto, so you won’t want to skimp on the basil.

Makes 8 servings. Serving size: 1 wedge frittata with 1 ½ tablespoons pesto

Nutritional Information

Calories per serving: 280

Fat per serving: 22g

Saturated fat per serving: 5.4g

Monounsaturated fat per serving: 12.3g

Polyunsaturated fat per serving: 3.1g

Protein per serving: 14g

Carbohydrate per serving: 8g

Fibre per serving: 2g

Cholesterol per serving: 242mg

Iron per serving: 3mg

Sodium per serving: 347mg

Calcium per serving: 209mg

Scrambled Eggs with Chilies

These spicy eggs are like sunshine on a plate. They cook up in 4 minutes, pack nearly 20 grams of protein and a measly 6 grams of carbs, and the hot chillies are natural fat-burners and mood boosters. This recipe calls for using two large eggs plus egg whites, but you can swap that ratio if you are watching your saturated fat and cholesterol.

Ingredients

2 large eggs, plus 1 large egg white

Pinch of kosher salt and fresh pepper

Cooking spray

1 small jalapeño, seeded and minced

6 cherry tomatoes, halved

1 scallion, thinly sliced

Prep Time: 5 min

Cook Time: 4 min

The bigger the real burn, the bigger the fat burn when it comes to chilies. Go as fiery as you can stand. Makes 1 serving

Nutritional Information

Calories per serving: 194

Fat per serving: 11.2g

Saturated fat per serving: 3.4g

Monounsaturated fat per serving: 4.7g

Polyunsaturated fat per serving: 2.2g

Protein per serving:17g

Carbohydrate per serving: 6g

Fibre per serving: 1g

Cholesterol per serving: 372mg

Iron per serving: 2mg

Sodium per serving:        319mg

Calcium per serving:       77mg

Bacon and Jalapeno Egg Sandwich

This crispy, meaty breakfast sandwich was inspired by the classic McMuffin, but it’s so much better for you! This version calls for organic eggs, a whole-grain English muffin, reduced-fat cheese, and a metabolism-boosting jalapeno pepper. Low-fat, high-protein bacon makes it hearty enough to keep you full and satisfied all day. 

Ingredients

1-piece bacon

1 whole-grain English muffin, split

Cooking spray

1 large organic egg

10g reduced-fat cheddar

Pepper

½ small jalapeño, thinly sliced

2 thin slices red onion

1 thick slice tomato

4-5 sprigs fresh cilantro

Preparation

Warm a skillet over medium heat. Cook the bacon until crisp. Set aside.

Place muffin, cut-side down, in skillet. Press to toast (2 minutes). Set aside.

Coat skillet with cooking spray. Cook egg about 30 seconds. Sprinkle with pepper and cheese. Cook until set. Transfer egg to muffin half. Top with the bacon, jalapeño, onion, tomato, cilantro, and second muffin half.

This healthy breakfast egg sandwich, featuring bacon and jalapeño peppers, is a tasty and nutritious way to fuel up in the morning Build a better-than-ever egg sandwich using organic eggs, a whole-grain English muffin, reduced-fat cheese, and a few other exciting extras like jalapeno that will give your metabolism a spicy boost. Makes 1 sandwich.

Nutritional Information

Calories per serving: 313

Fat per serving: 11g

Saturated fat per serving: 2.9g

Monounsaturated fat per serving: 3.7g

Polyunsaturated fat per serving: 1.9g

Protein per serving: 21g

Carbohydrate per serving: 35g

Fibre per serving: 7g

Cholesterol per serving: 215mg

Iron per serving: 3mg

Sodium per serving: 565mg

Calcium per serving: 277mg

Braised Kale Frittata

Instead of your usual omelette, try this antioxidant-packed baked frittata that uses kale and tomatoes. This delicious recipe is a good source of iron as well as protein, with only 7 grams of carbs. 

Ingredients

6 large eggs

4 large egg whites

¾ teaspoon kosher salt

½ teaspoon black pepper

20g Parmesan cheese

2 tablespoons chopped oregano

Cooking spray

2 cups

¾ cup chopped cherry tomatoes

Prep Time: 12 min

Cook Time: 30 min

Makes: 4 servings

Nutritional Information

Calories per serving: 204

Fat per serving: 12.6g

Saturated fat per serving: 3.6g

Monounsaturated fat per serving: 6g

Polyunsaturated fat per serving: 2.1g

Protein per serving: 16g

Carbohydrate per serving: 7g

Fibre per serving: 2g

Cholesterol per serving: 283mg

Iron per serving: 3mg

Sodium per serving: 511mg

Calcium per serving: 155mg

Mini Smoked-Salmon Frittatas

Possibly the healthiest and most delicious brunch recipe ever created, these mini frittatas pack 17 grams of protein each, almost no carbs, and loads of heart-healthy omega-3 fatty acids, thanks to the smoked salmon. They cook up in less than 30 minutes, so why not make them this weekend?

Ingredients

1 tablespoon extra-virgin olive oil

¼ cup diced onion

½ teaspoon salt

Pinch of pepper

120g smoked salmon, diced

6 large eggs

8 large egg whites

1 tablespoon half-and-half

3 tablespoons 1% milk

90g less-fat cream cheese, cubed

2 tablespoons scallions, thinly sliced, for garnish

Preparation

Preheat oven to 160°. Heat oil in a non-stick skillet. Sauté onion 2–3 minutes or until soft; add salt, pepper, and salmon. Remove from stove top; let cool.

Combine the next 4 ingredients (through milk) in a bowl. Stir in the cream cheese. Lightly coat 6 (225g) ramekins with cooking spray. Add 2 tablespoons of salmon mixture to each ramekin. Pour ¾ cup egg mixture into each ramekin.

Place ramekins on baking sheet; bake 25 minutes or until a wooden pick inserted in center comes out clean. Garnish, if desired.

Prep Time: 10 min

Cook Time: 30 min

A perfect brunch dish, these smoked salmon frittatas are as impressive as they are tasty. Bake and serve in mini ramekins with a side of fresh fruit and juice. Makes 6 servings.

Nutritional Information

Calories per serving: 179

Fat per serving: 11g

Saturated fat per serving: 4g

Monounsaturated fat per serving: 5g

Polyunsaturated fat per serving: 1g

Protein per serving: 17g

Carbohydrate per serving: 3g

Fibre per serving: 0.0g

Cholesterol per serving: 226mg

Iron per serving: 1mg

Sodium per serving: 665mg

Calcium per serving: 63mg

Sun-Dried Tomato, Goat Cheese, and Fresh Basil Frittata

Savour the Mediterranean flavours of this veggie-filled frittata, packed with protein, antioxidants, and calcium. For a lower-cholesterol version, use egg substitute and fat-free cheese. 

Ingredients

1 tablespoon olive oil

1 cup minced onion

4 large eggs

2 egg whites

¼ teaspoon pepper

90g sun-dried tomatoes, packed without oil

¼ cup goat cheese

¼ cup basil chiffonade

Preparation

Sauté vegetables. Preheat the oven to broil. Use a well-seasoned, iron skillet or a non-stick skillet with a heatproof handle. Heat 1 tablespoon olive oil in the skillet over medium-high heat, and add 1 cup minced onion. Cook until the onion is translucent, about 3 minutes.

Add the egg mixture to pan. Whisk together 4 large eggs and 2 egg whites, and season with ¼ teaspoon pepper. Pour the egg mixture over the onions, patting down any lumps with a wooden spoon. Scatter 3 ounces sun-dried tomatoes, packed without oil evenly over the pan surface.

Add cheese and put in broiler. Distribute ¼ cup goat cheese over the top of the frittata, then place the skillet under the broiler for 2 minutes, until the frittata rises slightly and becomes light and settled. Remove from broiler and top with ¼ cup basil chiffonade. (Stack basil, then roll the stack, and slice it into feathery, 1/4-inch pieces.)

Plate and serve. To remove the frittata from the iron skillet, place a large plate over the top of the pan, invert the frittata onto the plate, and cut it into wedges. With a non-stick skillet, slide the frittata onto a serving plate, then cut into wedges.

Prep Time: 7 min

Cook Time: 8 min

This Sun-Dried Tomato, Goat Cheese, and Fresh Basil Frittata is a quick and easy breakfast or brunch dish that your entire family will love. Plus, it’s a healthy meal option and ready in less than 20 minutes. Makes 6 servings

Nutritional Information

Calories per serving: 146

Fat per serving: 8g

Saturated fat per serving: 3g

Monounsaturated fat per serving: 3g

Polyunsaturated fat per serving: 1g

Protein per serving: 9g

Carbohydrate per serving: 11g

Fibre per serving: 2g

Cholesterol per serving: 145mg

Iron per serving: 2mg

Sodium per serving: 398mg

Calcium per serving: 55mg

Asparagus with Poached Eggs and Parmesan

Poached eggs, asparagus, and Parmesan make this the ultimate brunch recipe, but it’s light enough to enjoy any time. Asparagus, a seasonal spring veggie, is full of vitamin K and folic acid, which keeps your cardiovascular system healthy. Plus, with 18 grams of protein, you’ll have plenty of energy for the rest of the day.

Ingredients

8 large eggs

1 teaspoon white vinegar

1 teaspoon salt, divided

2 bunches asparagus spears, trimmed (about 40)

1 tablespoon extra-virgin olive oil

1 garlic clove, chopped

1 tablespoon unsalted butter

2 tablespoons fresh lemon juice

2 teaspoons finely chopped fresh parsley

Freshly ground black pepper, to taste

4 tablespoons coarsely grated fresh Parmesan cheese, divided

Prep Time: 15 min

Cook Time: 10 min

Try this dish for breakfast or brunch. It features a simple poached egg served over asparagus spears cooked in a lemon-butter sauce. Makes 4 servings.

Nutritional Information

Calories per serving: 256

Fat per serving: 18g

Saturated fat per serving: 6g

Monounsaturated fat per serving: 7g

Polyunsaturated fat per serving: 2g

Protein per serving: 18g

Carbohydrate per serving: 8g

Fibre per serving: 3g

Cholesterol per serving: 435mg

Iron per serving: 3mg

Sodium per serving: 518mg

Calcium per serving: 147mg

Crostini with Spinach, Poached Egg, and Creamy Mustard Sauce

Low heat is the key to making perfect poached eggs, and low-fat sour cream and mustard transforms rich Hollandaise sauce into a flavourful, low-fat version. Tip: Use whole grain bread for the crostini to kick up the fibre. 

Ingredients

¼ cup reduced-fat sour cream

1 tablespoon Dijon mustard

1 teaspoon fresh lemon juice

1 tablespoon finely chopped chives

¼ teaspoon kosher salt

¼ teaspoon freshly ground pepper

2 teaspoons water

4 (1.5cm thick) slices crusty whole-grain bread, toasted

2 cups baby spinach

1 teaspoon white vinegar

4 large eggs

Preparation

Stir together sour cream and next 5 ingredients (through pepper) in a small bowl with water. Place 1 slice toast on each of 4 serving plates and top each with spinach.

In a large saucepan, bring 6cm of water to a simmer; add vinegar. Working one at a time, crack eggs into a cup and gently slip into water. Simmer 2-3 minutes. Using a slotted spoon, place a poached egg on top of spinach. Spoon about 1 TBSP sauce over each crostino before serving.

Prep Time: 5 min

Cook Time: 8 min

Low heat is the key to perfect poaching and silken eggs in this one-dish meal of Crostini with Spinach, Poached Egg, and Creamy Mustard Sauce. Try this protein powerhouse a different way. Makes 4 servings (serving size: 1 slice bread, 1 egg, 1/2 cup spinach, 1 tbsp. sauce)

Nutritional Information

Calories per serving: 215

Fat per serving: 8.2g

Saturated fat per serving: 3g

Monounsaturated fat per serving: 2.6g

Polyunsaturated fat per serving: 1.8g

Protein per serving: 13g

Carbohydrate per serving: 22g

Fibre per serving: 4g

Cholesterol per serving: 191mg

Iron per serving: 2mg

Sodium per serving: 490mg

Calcium per serving: 104mg

Spinach and Egg Breakfast Wrap with Avocado and Parmesan Cheese

This wrap packs 22 grams of protein as well as heart-healthy monounsaturated fatty acids (MUFAs), which can help you lose belly fat. Avocados also pack high amounts of potassium, magnesium, folate, protein, and vitamins B6, E, and K. Add to that fibre and cholesterol-lowering plant sterols. 

Ingredients

Non-stick cooking spray

150g baby spinach, chopped

4 eggs

4 egg whites

½ teaspoon salt

¼ teaspoon pepper

110g Parmesan cheese

1 avocado, sliced

4 whole-wheat tortillas

Hot sauce 

Preparation

Spray a nonstick skillet over medium-high heat.

Add spinach and cook, stirring, until wilted, 2 minutes.

Whisk together eggs and egg whites in a small bowl. Add eggs to skillet and cook, stirring, until cooked through, 3–4 minutes. Season with salt and pepper.

Place ¼ of egg mixture in the center of each tortilla, and sprinkle with 30g cheese.

Top with 4 slices avocado and fold, burrito-style.  Slice in half and serve.

Prep Time: 10 min

Cook Time: 5 min

4 servings (serving size: 1 wrap)

Nutritional Information

Calories per serving: 366

Fat per serving: 2g

Saturated fat per serving: 8g

Monounsaturated fat per serving: 7g

Polyunsaturated fat per serving: 2g

Cholesterol per serving: 242mg

Protein per serving: 22g

Carbohydrate per serving: 30g

Sugars per serving: 1g

Fibre per serving: 7g

Sodium per serving: 666mg

At Tiger Athletic, we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life, in your home with your loved ones and in your profession maximising your earning ability from your passion. We use an individualise approach to assess, motivate, coach and educate our clients regards their wellness needs and goals.

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