This high-protein breakfast from registered dietitian Jamie Nadeau (the Balanced Nutritionist on Instagram) is full of colorful vegetables and good fats to set you up for the day.
It takes about 20 minutes to prep and cooks in 35-40 minutes, so your piping hot crustless quiche should be ready in about an hour. One quiche provides four servings, each of which packs in 24g of protein.
The recipe uses egg whites, which are much lower in calories than egg yolks. If you're not concerned with calorie counting, you can use whole eggs instead, which have a higher protein content (useful if you're trying to support muscle growth).
See recipe and instructions in Nadeau's post
Nutrient breakdown
This recipe makes four servings—the full recipe on the Balanced Nutritionist website gives this nutrient breakdown per serving:
Calories: 210kcal
Carbohydrates: 6g
Protein: 24g
Fat: 10g
How to use your leftover yolks
- Try making homemade aioli or mayonnaise. These will store in the fridge for approximately two weeks, giving you plenty of time to use them up.
- Make yourself some duchess potatoes. These whipped mash delights make great sliders, sides or canapes.
- Just use the whole egg. You won’t need as many eggs if you’re including the yolk. It will increase the fat and calorie content of the dish, but egg yolks are full of important fat-soluble vitamins and Omega-3 too.
