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Feta and Edam Bean Baked Frittata
Ingredients for 1:
- 9 x eggs
- Pinch of Salt
- Pinch of Pepper
- Edam beans
- Fete cheese
In a bowl dish add the eggs, salt and pepper and whisk together.
boil the Edam beans in hot water. Once soft
Fete cheese and Edam go into baking dish then Pour egg mixture over.
Sprinkle Parmesan cheese and then bake.
General Nutritional Profile:
Based on these components, this dish would likely be:
- High in Protein: Primarily from the eggs, feta, and Parmesan. This is a significant source of protein.
- Moderate to High in Fat: The fat comes from the egg yolks, feta, and Parmesan cheese. The amount will depend heavily on how much cheese is used. A significant portion of the fat will be saturated.
- Moderate in Carbohydrates: The carbohydrates will come mainly from the Edam beans.
- Good Source of Fiber: Thanks to the Edam beans.
- High in Sodium: Due to the salt, feta, and Parmesan cheese. People on sodium-restricted diets should be mindful of portion size.
- Good Source of Calcium: From the feta and Parmesan cheese.
- Good Source of Various Vitamins and Minerals: Including Vitamin D, B vitamins, selenium, choline, lutein, folate, Vitamin K, and calcium.
Nutritional Information:
Per serving (assuming 2 servings):
- Calories: ~415 kcal
- Protein: ~35 g
- Carbohydrates: ~6.5 g
- Fats: ~28 g
This meal is high in protein and healthy fats, mainly from the eggs, edamame, and feta. The seasonings add negligible calories.
High-Protein Poached Egg Avocado Smash Toast
Ingredients for 1:
- Bread: 1 slice of whole-grain bread or high-protein bread (look for options with at least 5g of protein per slice).
- Avocado: 1/2 ripe avocado.
- Eggs: 2 large eggs.
- Protein Booster 1 (Choose one or both):
- 1-2 tablespoons of cottage cheese (full-fat or low-fat, depending on preference)
- 1-2 tablespoons of Greek yogurt (plain, full-fat or low-fat)
- Seasoning for Avocado:
- Pinch of salt
- Pinch of black pepper
- Optional: Pinch of red pepper flakes or a squeeze of lemon juice
- Optional Toppings for Extra Protein/Flavour:
- Everything bagel seasoning
- Hemp seeds or chia seeds
- Nutritional yeast
- Thinly sliced smoked salmon (for even more protein and healthy fats)
General Nutritional Profile:
- The two eggs provide a significant amount of protein (around 12g).
- Using whole-grain or high-protein bread adds additional protein.
- The cottage cheese or Greek yogurt mixed into the avocado smash is a key protein booster for this recipe.
- Optional toppings like hemp seeds or nutritional yeast further increase the protein content.
This list provides the core components for a delicious and protein-packed version of avocado toast with poached eggs. Enjoy!
Nutritional information:
- Calories: ~340-370 kcal
- Protein: ~21-22g
- Carbohydrates: ~22-23g
- Fats: ~20-22g
Butterbean Shakshurka Egg Pot
A healthy, prep-ahead breakfast packed with protein and fibre – basically pimped-up baked beans!
Perfect for staying full and energised till lunch with no slump.
Serves 3
286 kcal and 20g protein per portion
Ingredients:
- 1 tin cherry tomatoes (or high-quality chopped tomatoes)
- 240g drained butterbeans (e.g. Bold Bean Co)
- 1 red onion
- 1 large green pepper
- 1 garlic clove, minced
- 1 tsp harissa paste
- 1 tbsp tomato purée
To serve per portion:
- 2 eggs
- Fresh dill
- 15g feta cheese
Method:
- Sauté the onion and green pepper with a pinch of salt until softened.
- Add the garlic, harissa paste, and tomato purée. Sauté for a few more minutes.
- Pour in the tin of cherry tomatoes. Fill the empty tin with water and add it to the pan.
- Add the drained butterbeans and another pinch of salt.
- Simmer until the mixture is thickened and unctuous but not dry.
- Boil your eggs to your liking – 6 minutes for soft-boiled, then transfer to an ice bath for 3 minutes.
- Divide the bean mixture into 3 containers.
- Top each portion with the eggs (cut into quarters if reheating later), fresh dill, and a crumble of feta.
To reheat:
Microwave in a safe container and enjoy hot, or eat cold!
Nutritional information:
Per portion (2 servings):
- Calories: ~350 kcal
- Protein: ~22 g
- Carbohydrates: ~44-45 g
- Fats: ~8 g
Smoked Salmon & Cottage Cheese Protein Loaf
A savoury, high-protein breakfast or snack that’s easy to prep and perfect for freezing.
Serves 4
232 kcal and 20g protein per serving
Ingredients:
- 6 large eggs
- 150g cottage cheese
- 90g toasted rye sourdough breadcrumbs (or any bread, toasted and blitzed)
- 100g smoked salmon, chopped
- ½ red onion, finely sliced
- Zest of ½ lemon
- Handful of fresh dill, chopped
- Salt and pepper to taste
- Small pinch of sesame seeds (to top)
Method:
- Preheat your oven to 175°C fan and line a loaf tin.
- Lightly toast the bread, then blitz into breadcrumbs.
- Whisk the eggs in a large bowl.
- Stir in all remaining ingredients.
- Pour the mixture into your lined (or non-stick) loaf tin.
- Sprinkle with sesame seeds and bake for 30–35 minutes, until golden and set.
- Allow to cool slightly, then slice and serve.
Storage:
Eat within 3 days or wrap and freeze for up to 3 months.
Nutritional Information:
Calories: ~690 kcal
Protein: ~83 g
Carbohydrates: ~72 g
Fats: ~48.5 g
High Protein Pancakes
Ingredients:
- 1 banana
- 75g oats
- 3 large eggs
- 2 tbsp milk
- (dairy, soya, oat or nut milks all work)
- 1 tbsp baking powder
- Pinch of cinnamon
- 2 tbsp protein powder
- (whey, pea or whatever your preference)
- Coconut oil
- or a flavourless oil, for frying
- Nut butter
- Maple syrup and berries or sliced banana to serve
Method:
Step 1
Whizz the banana, oats, eggs, milk, baking powder, cinnamon and protein powder in a blender for 1-2 mins until smooth. Check the oats have broken down, if not, blend for another minute.
Step 2
Heat a drizzle of oil in a pan. Pour or ladle in 2-3 rounds of batter, leaving a little space between each to spread. Cook for 1-2 minutes, until bubbles start to appear on the surface and the underside is golden. Flip over and cook for another minute until cooked through. Transfer to a warmed oven and repeat with the remaining batter. Serve in stacks with nut butter, maple syrup and fruit.
Nutritional information:
- Kcal 437
- Fat 16g
- Saturates 4g
- Carbs 39g
- Sugars 9g
- Low fibre 4g
- Protein 31g
- High salt 1.4g
Scrambled Eggs with Basil, Spinach and Tomatoes
Ingredients:
- 4 large eggs
- 1 cup fresh spinach, chopped
- ½ cup cherry tomatoes, halved
- 2 tbsp fresh basil, chopped
- 1 tbsp olive oil or butter
- Salt and pepper to taste
- Optional: a sprinkle of grated cheese (e.g., feta or parmesan)
Method:
Prepare the ingredients:
- Wash and chop the spinach and basil.
- Halve the cherry tomatoes.
Cook the vegetables:
- Heat the olive oil or butter in a non-stick skillet over medium heat.
- Add the cherry tomatoes and cook for 2-3 minutes until they start to soften.
- Add the chopped spinach and cook for another 1-2 minutes until wilted.
Beat the eggs:
- In a bowl, whisk the eggs with a pinch of salt and pepper until well combined.
Cook the scrambled eggs:
- Pour the beaten eggs into the skillet with vegetables.
- Gently stir with a spatula, scraping the bottom, until the eggs are softly cooked and creamy.
- Stir in the chopped basil just before removing from heat.
- Optional: sprinkle with cheese during the last minute.
Serve immediately with extra basil or herbs if desired.
Nutritional Information:
- Calories: ~180 kcal
- Protein: ~12 g
- Carbohydrates: ~6 g
- Fats: ~14 g
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