April 25, 2016

If carb-heavy mornings are leaving you sluggish, try one of these higher-protein options.


Egg in an Avocado

Doesn’t take much guesswork to figure out what’s included in this tasty, high-protein breakfast idea. Not a fan of chives? Grab whatever herb you fancy or to spice it up, add a dash of hot sauce! Looking to cut back on fat? Replace one egg with just an egg white.



2 ripe small avocados
4 fresh eggs
1/8 teaspoon pepper
1 tablespoon chopped chives



  1. Preheat the oven to 425 F.
  2. Slice the avocados in half, and take out the pit. Scoop out about 2 tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center.
  3. Place the avocados in a small baking dish. Do your best to make sure they fit tightly.
  4. Crack an egg into each avocado half. Try to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell.
  5. Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.
  6. Remove from oven, then season with pepper, chives and garnish of your choice. Enjoy!


Nutrition Facts Per Serving:

Serves: 2. Calories: 288. Fat: 22.9 grams. Saturated fat: 5 grams. Monounsaturated fat: 12.1 grams. Protein: 14.3 grams. Carbohydrates: 8.3 grams. Fiber: 5.9 grams. Cholesterol: 372 milligrams. Sodium: 149 milligrams.


Source: Adapted from Popsugar


Creamy Berry Quinoa Parfait

Have all the ingredients prepared before your week starts for a quick, protein-filled breakfast all week long. Tired of blueberries? Mix it up with your favorite fruit from the farmers market!



1/3 cup cooked quinoa
3/4 cup plain low-fat Greek yogurt
1/4 teaspoon pure vanilla extract
1/8 teaspoon ground cinnamon
1/4 cup blueberries
9 walnut halves, chopped



  1. Mix together quinoa, yogurt, vanilla and cinnamon.
  2. Spoon half of the quinoa mixture into a glass, then half of the blueberries and walnuts.
  3. Repeat the layers, ending with walnuts.


Nutrition Facts Per Serving:

Serves: 1. Calories: 328. Fat: 15.72 grams. Saturated fat: 2.72 grams. Protein: 24.84 grams. Carbohydrates: 27.54 grams. Fiber: 3.7 grams. Cholesterol: 11.25 milligrams. Sodium: 60.95 milligrams.


Source: Livestrong



Poached Eggs with Tomato, Swiss Chard and Chickpeas

Need a brunch idea that’s healthier than your go-to French toast? Bust out the cast-iron skillet for this dish. This recipe combines perfectly poached eggs with a fragrant and spicy tomato-sauce bath.



1 tablespoon olive oil
4 cloves garlic, minced
1 white onion, diced
1/2 cup chickpeas, drained
1 can diced tomatoes
1 teaspoon cumin
1 1/2 teaspoons cinnamon
2 teaspoons paprika
1/2 tablespoon red pepper flakes
2 cups Swiss or red chard, chopped
6 eggs
Fresh basil, for garnish



  1. Preheat oven to 400 degrees.
  2. Heat oil in ovenproof skillet over medium heat. Add onion and garlic and sauté for five minutes. Add chickpeas and sauté for another three minutes.
  3. Add diced tomatoes, cumin, cinnamon, paprika and red pepper flakes, and bring to a boil. Turn the heat down to simmer for 10 minutes.
  4. Add Swiss chard and cook down for about one minute.
  5. Make six little wells in the tomato and chard mixture, and add eggs to the skillet slowly.
  6. Move the skillet to the preheated oven, and bake for 15 to 20 minutes or until the whites are set.
  7. Remove from oven, sprinkle with basil, serve and enjoy.


Nutrition Facts Per Serving:

Serves: 3. Calories: 339. Fat: 16.2 grams. Saturated fat: 3.7 grams. Protein: 20.1 grams. Carbohydrates: 31.6 grams. Fiber: 9.5 grams. Cholesterol: 327 milligrams. Sodium: 339 milligrams.


Source: Popsugar



Find more healthy recipe ideas for breakfast, lunch and dinner here!