Three High-Protein Savory Breakfasts

Ingredients

• 100 g tomatoes (About 6–8 tomatoes)
• 1 small pepper
• 3 button mushrooms
• 200 g cottage cheese (For the roasted tomato bowl)
• 50 g yoghurt (For the roasted tomato bowl)
• 1 tsp garlic paste (For roasting and mixing into the bowl)
• dill (To taste)
• salt (To taste)
• black pepper (To taste)
• oregano (Mentioned in the transcript for roasting)
• 1 soft-boiled egg
• 2 small slices bread (Toast to serve)
• chilli flakes or chilli oil (Optional, to taste)
• 150 g cottage cheese (For the picky plate)
• 25 g labneh
• 2 radishes
• 2 snack cucumbers
• 1 large tomato
• 0.5 apple (Half an apple)
• 2 boiled eggs
• 1 tbsp pickles
• 1 tbsp sun-dried tomatoes
• 2 Ryvitas
• 200 g cherry tomatoes (Halved)
• 0.5 red pepper (Chopped)
• 0.5 red onion (Chopped)
• 100 g kidney beans (Add if desired; the transcript says to add them if you tolerate or like them)
• 1 tsp garlic paste (For the shakshuka)
• 1 tsp tomato purée
• 0.5 tsp smoked paprika
• 0.25 tsp cumin
• chilli flakes (To taste)
• 1 capful white wine vinegar (Use 1–2 capfuls)
• parsley (For the shakshuka and topping)
• coriander (To taste)
• 2 eggs (For the shakshuka)
• 200 g thick Greek yoghurt (Yoghurt base)
• lemon juice (A squeeze, for the yoghurt base)
• 0.5 tsp garlic paste (For the yoghurt base)
• 20 g feta (For topping)
• 1 slice toast (To serve)

Steps

1. 1

   For the roasted tomato cottage cheese bowl, place the tomatoes, pepper, mushrooms, garlic paste, salt, pepper, and oregano in an air fryer. Cook at 200°C for 15 minutes, until the vegetables are roasted and softened.

2. 2

   Boil water in a pan, add the egg, and cook for 6 minutes. Transfer it to cold water for 2 minutes, then peel by tapping and rolling the shell before peeling from the back.

3. 3

   Add the cottage cheese, yoghurt, salt, pepper, lemon, dill, and garlic to a bowl and mix.

4. 4

   Top the cottage-cheese mixture with the roasted vegetables and egg. Add chilli flakes or chilli oil if desired, and serve with the two slices of toast.

5. 5

   For the savory picky plate, mix the cottage cheese and labneh together in a bowl.

6. 6

   Arrange the radishes, snack cucumbers, tomato, apple, boiled eggs, pickles, sun-dried tomatoes, and two Ryvitas on a plate with the cottage-cheese and labneh mixture. Serve immediately.

7. 7

   For the shakshuka, chop the red pepper and red onion and add them to a pan with the garlic paste, tomato purée, smoked paprika, cumin, and chilli flakes. Cook for about 1 minute to soften the vegetables.

8. 8

   Add the halved cherry tomatoes, salt, pepper, and 1–2 capfuls of white wine vinegar. Add the kidney beans if using, then cook for 6–8 minutes until the tomatoes break down into a thick, rich sauce.

9. 9

   Make two gaps in the sauce and crack an egg into each gap. Cover the pan and cook for about 4–6 minutes, until the eggs are cooked to your preference.

10. 10

    Mix the Greek yoghurt, garlic paste, black pepper, parsley, lemon juice, and salt in a bowl to make the yoghurt base.

11. 11

    Spoon the yoghurt base onto a plate, top with the shakshuka, and finish with parsley, feta, and extra black pepper. Serve with one slice of toast.

Notes

The source gives separate macros for each breakfast: roasted tomato bowl, 415 calories and 41 g protein; picky plate, 478 calories and 36 g protein; shakshuka, 374 calories and 40 g protein. The transcript says the shakshuka makes another portion for the following morning, but it does not specify storage or reheating instructions. The transcript mentions lemon in the roasted tomato bowl, although lemon is not included in that recipe's written ingredient list; its quantity is therefore unspecified.

Nutrition per serving

• breakfast
• high-protein
• savory
• vegetarian
• quick
• air-fried
• no-cook
• shakshuka