Healthy Lean Protein Breakfast Recipe
created by
Natasha S. 07/18/2024
"Fried egg 1 cup cooked spinach 1/2 cup red potatoes didnt use avocado and only 1 egg to cut back on the calories"
"Good morning Natasha! Thats for the update- youre so close to reaching your weekly target of lean protein-rich breakfasts already! Your choice of a fried egg spinach and red potatoes is a smart way to get that protein in while keeping the calories in check Keep it up!"
See commentsIngredients
- 4 large eggs
- 4 cups fresh spinach
- 2 cups red potatoes, diced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
- 1. Heat olive oil in a large skillet over medium heat (about 2 minutes).
- 2. Add diced red potatoes and season with salt and pepper. Cook for about 10-12 minutes, stirring occasionally, until golden and tender.
- 3. While the potatoes are cooking, in another pan, sauté the spinach over medium heat until wilted (about 3-4 minutes). Set aside.
- 4. In the same skillet used for the potatoes, crack the eggs and cook to your desired doneness (about 3-5 minutes for sunny-side up).
- 5. Serve the eggs alongside the sautéed spinach and roasted potatoes. Enjoy your healthy Lean Protein Breakfast!
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 220 kcal |
| Protein | 12g |
| Carbohydrates | 30g |
| Fiber | 5g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 3g |
Health Benefits
This Lean Protein Breakfast is rich in protein from eggs, which helps keep you full and supports muscle maintenance. Spinach adds fiber and essential vitamins, while red potatoes provide complex carbohydrates for sustained energy. This dish fits well into various diets, including Mediterranean and low-carb, and is suitable for most dietary needs. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of fresh fruit for added vitamins.
- Enjoy with a cup of herbal tea or black coffee.
- Garnish with fresh herbs like parsley or chives for extra flavor.
Recipe Variations and Adjustments
lean protein breakfast
Focus on using egg whites and add more spinach for a protein-rich meal.
healthy breakfast
Incorporate a variety of colorful vegetables to enhance nutrient diversity.
spinach breakfast
Increase the amount of spinach to 6 cups for an even healthier option.
egg breakfast
Try poaching the eggs instead of frying for a lighter preparation.
potato breakfast
Add spices like paprika or garlic powder to the potatoes for extra flavor.
FAQs About This Recipe
Can I make this recipe ahead of time?
Yes, you can prepare the potatoes and spinach in advance and reheat them in the morning.
Is this recipe suitable for meal prep?
Absolutely! This dish stores well in the refrigerator for up to 3 days.
Can I use frozen spinach?
Yes, frozen spinach works well; just make sure to thaw and drain excess water before cooking.
What can I substitute for eggs?
You can use tofu or chickpea flour as a plant-based alternative.
How can I make this recipe vegan?
Replace eggs with scrambled tofu and use olive oil for cooking.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Lean Protein Breakfast because it perfectly balances nutrition and flavor. Packed with protein from eggs and fiber from spinach and potatoes, it keeps you full and energized throughout the morning. This dish is not only easy to prepare but also travel-friendly, making it a great option for busy mornings. Enjoy a satisfying meal that supports your weight loss goals without sacrificing taste!
Recipe created by Fitmate Coach; inspired by Natasha S.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Fried egg 1 cup cooked spinach 1/2 cup red potatoes didnt use avocado and only 1 egg to cut back on the calories"
"Good morning Natasha! Thats for the update- youre so close to reaching your weekly target of lean protein-rich breakfasts already! Your choice of a fried egg spinach and red potatoes is a smart way to get that protein in while keeping the calories in check Keep it up!"