Healthy Lean Protein Breakfast Recipe
created by
Amanda G. 05/03/2024
"Egg + Egg white potatoes asparagus. YUM"
Ingredients
- 8 egg whites
- 2 whole eggs
- 2 cups asparagus, trimmed
- 2 cups baby potatoes, halved
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional: fresh herbs (like parsley or chives) for garnish
Instructions
- 1. Boil the baby potatoes in salted water for about 10-12 minutes until tender. Drain and set aside.
- 2. While the potatoes are cooking, heat olive oil in a non-stick skillet over medium heat.
- 3. Add the asparagus to the skillet and sauté for about 5 minutes until tender. Season with salt and pepper.
- 4. In a separate bowl, whisk together the egg whites and whole eggs. Pour the mixture into the skillet with the asparagus.
- 5. Cook the eggs for about 3-4 minutes, stirring gently until fully cooked.
- 6. Serve the egg mixture alongside the boiled potatoes, garnished with fresh herbs if desired.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 220 kcal |
| Protein | 18g |
| Carbohydrates | 30g |
| Fiber | 5g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 7g |
| Saturated Fat | 2g |
Health Benefits
This Lean Protein Breakfast is rich in egg whites, providing high-quality protein to keep you full and satisfied. Asparagus is a great source of fiber and vitamins, while baby potatoes offer complex carbohydrates for sustained energy. This dish fits well into various diets, including low-carb and Mediterranean, and is perfect for anyone looking to maintain a healthy lifestyle. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of fresh fruit for added vitamins and minerals.
- Enjoy with a glass of unsweetened almond milk or herbal tea.
- Garnish with avocado slices for healthy fats.
Recipe Variations and Adjustments
lean protein breakfast
Focus on using only egg whites and add more vegetables like spinach for extra fiber.
high protein breakfast
Increase the number of eggs or add a side of Greek yogurt for additional protein.
healthy breakfast
Incorporate whole grain toast or a side of fruit to enhance the meal's nutritional profile.
FAQs About This Recipe
Can I make this recipe ahead of time?
Yes, you can prepare the egg mixture and vegetables 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 vegetables?
Yes, frozen asparagus or other vegetables can be used; just adjust the cooking time accordingly.
What can I substitute for potatoes?
You can use sweet potatoes or even quinoa for a different texture and flavor.
How can I make this recipe vegan?
Use a plant-based egg substitute and skip the whole eggs.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Lean Protein Breakfast because it’s a perfect way to kickstart your day with a nutritious balance of protein and fiber. The combination of egg whites, asparagus, and potatoes not only keeps you full but also provides essential nutrients to fuel your morning activities. Plus, it’s quick to prepare, making it an ideal choice for busy mornings or when you're on the go. Enjoy a meal that feels indulgent yet aligns perfectly with your weight loss goals!
Recipe created by Fitmate Coach; inspired by Amanda G.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Egg + Egg white potatoes asparagus. YUM"
"Once again looking good!"