When trying to decide on a breakfast option, consider eggs as a whole food protein source option, but not in your average fried, poached or boiled way.
There is a reason why eggs are so popular for breakfast. The pack a lot of protein into something so small and they are super versatile. But combine a protein rich food with fibre and you have a satiating mix that will keep you fuller for longer, which means you’re more likely to make it through to lunch (or morning tea) without a slump in energy or a need to snack.
Here are three ideas to get more eggs and fibre into your day!
1. Cinnamon Berry Smoothie
Yes a smoothie with egg. A hardboiled egg. Of course you can add it in raw but if you’re concerned about the possible salmonella risk from raw egg or if it’s just the ick factor, then boil up a bunch of eggs to last a few days and pop one into your smoothie in the morning. The cinnamon cuts through the egg flavour and it’ll taste just like your average berry smoothie, plus its great for breakfast on the run.
- 1 cup frozen berries (e.g. blueberries, raspberries, strawberries)
- 1 cup almond milk
- 1 teaspoon cacao
- 1/4 teaspoon cinnamon
- 1 hardboiled egg
- Blitz all ingredients in a blender until smooth and enjoy
2. Easy green frittata
Struggling to get greens into your breakfast? Well this almost foolproof recipe should help.
- Just add 1-3 cups of chopped mixed greens (kai lan, zucchini, broccoli, kale, spinach, silver beet etc) to a cast-iron pan with oil or butter of your choice and cook until tender
- Then beat 4 eggs and a little water in a bowl with a fork and pour this over the top of the cooked greens
- Turn off the heat and then place the whole lot until the grill until the eggs fluff up
You’ll have enough for two, so share with a loved one or just pack the other half in the fridge and heat it up for tomorrow.
These Banana Teff Protein Pancakes I created as part of the '100 days of pancakes' project, pack about 21g of protein in one serve and contain plenty of fibre too. Check out the recipe at www.100daysofpancakes.com They are also dairy free, nut free, sugar free and low FODMAP friendly.