I am finding the morning time to be a challenge with my new carb-controlled lifestyle. I’ve always been a fan of oats or a homemade muffin + fresh fruit for breakfast. Unfortunately for me, this is carb…carb…carb…and more carb. I leave the house at 6:15am for work and scrambling up some eggs just aint gunna happen before work! Besides, I’m a fan of eating breakfast at my desk as I catch up with emails and charting before my scheduled patients start flowing in for the day. I know, I’m needy and demanding when it comes to breakfast!
Whether or not you personally follow a carb-controlled diet, most people find a breakfast that contains some fat and/or protein is much more filling and keeps them satisfied for longer. Most people go 5-6 hours between breakfast and lunch, and we all know…breakfast is the most important meal of the day! Riiiight? That’s what I thought 😉
So here’s my solution (til I burn out anyways) — something I can zap in the microwave at work and not have to prepare the morning of:
Spinach, Mushroom, Turkey Bacon, Feta Quiche slightly adapted from Erin’s Food Files
1 store-bought frozen pastry shell
5 slices nitrate-free, organic turkey bacon
2 tsp olive oil
1/2 cup chopped onion
2 cups chopped spinach
1 cup chopped mushrooms
3 egg whites
2/3 cup fat free half & half
1/2 cup crumbled feta cheese
salt & pepper to taste
Preheat oven to 375° F. Bake pastry shell for 8-10 minutes or until browned. Remove shell from oven, and set aside. Leave oven on.
Chop turkey bacon and saute in a skillet over medium high heat until slightly crispy. Remove from pan and set aside.
Heat oil over medium to medium high heat. Add onion, saute 2-3 minutes until tender. Add mushrooms & spinach. Saute 4-5 minutes until spinach is soft. (Mine got a little watery, so I kept it on heat until most of the moisture had cooked out.) Add turkey bacon back to the pan and stir to combine well.
In a bowl beat eggs, egg whites, and half & half. Season with salt & pepper. Add in veggie/bacon mixture and stir to combine. Add feta, stir to combine, and pour into pie shell.
Bake 20-30 minutes or until completely set, and slightly golden & crispy on top. Serves 4.
Nutrition Information (per serving): 364 calories; 19.3 g. fat; 136 mg. cholesterol; 675 mg. sodium; 26.5 g. carbohydrate; 1 g. fiber; 15.8 g. protein
Result: Delicious! And I love the inclusion of veggies at breakfast! It’s like a head-start in the veggie department!
And a high-protein snack to break-up the monotony of nuts and cheese:
Chocolate Peanut Butter Protein Cookies slightly adapted from Peas and Thank You
1 cup old fashioned oats
1 1/2 bananas, mashed
1/4 cup natural peanut butter
1 tsp. baking powder
3-4 scoops (each scoop approx. 21 g.) of protein powder (I used chocolate EAS Whey protein powder)
1/4 cup unsweetened cocoa powder
4 packets of zero-calorie sweetener (I used Truvia)
1/2 cup vanilla almond milk (you may need less depending on the size of your bananas)
Preheat oven to 350º F. Place all ingredients in a large bowl and stir until combined.
Scoop batter by heaping tablespoonful onto a cookie sheet, and bake for 9-12 minutes, until cookies are firm. Yield: 16 cookies
Nutrition Information (per cookie): 80 calories; 3 g. fat; 12 mg. cholesterol; 15 mg. sodium; 8.7 g. carbohydrate; 1.8 g. fiber; 6.4 g. protein
Result: These were really yummy! I’m surprised I like them as much as I do! 🙂 Snacking this week will be sweet and high protein.
Question: Do you try and include some protein and/or fat in your breakfasts? Do you eat breakfast at home? In the car? At work? Does your breakfast last you, or do you require a mid-morning snack?
P.S. RD’s — don’t forget to submit your blog to Nutrition Blog Network!
Have a healthy, happy week,