Are your mornings a race against the clock? You don’t have to sacrifice a wholesome, high-protein breakfast just because you’re in a rush! If you’re looking for simple and speedy ways to fuel your day, you’ve just landed in the right place. Our trio of breakfast ideas—Spinach and Feta Frittata, Peanut Butter Strawberry Wrap, and Smoked Salmon & Scrambled Eggs on Toast—make it possible to enjoy a nutritious meal in less than five minutes of hands-on prep.
Each recipe expertly combines quality protein (to maintain muscle and keep you satisfied), healthy fats (for lasting fullness and hormone support), and energizing, fibre-loaded carbs (to power you through your morning). Here’s a quick snapshot of what you gain from each power-packed option:
- Loaded with protein, iron, and calcium—wonderful for bone health and lean muscle support.
- Rich in antioxidants and healthy fats for a steady release of energy, all in a delicious, fuss-free package.
- Full of omega-3s, vitamin D, and B12, giving your brain and heart some extra TLC.
Power Up Your Morning
Spinach And Feta Frittata
Equipment
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1 Pan
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1 Egg Lifter
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1 Knife
Ingredients
- 3 Tbsp Olive oil
- ¼ cup Onion, chopped
- 2 cloves Garlic, minced
- 450 g Baby spinach leaves
- 4 large Eggs
- 4 large Egg whites
- ¼ cup Breadcrumbs, finely crumbled
- 2 Tbsp Fresh basil
- 2 tsp Lemon zest, grated
- ½ tsp Black pepper
- 100 g Feta, crumbled
Instructions
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Heat 1 tbsp oil in a large pan over medium heat. Add onion and garlic; sauté for 5 minutes.
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Toss in spinach; cook until wilted. Remove the spinach mixture from pan and set aside.
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In a bowl, whisk together eggs and egg whites. Stir in breadcrumbs, basil, lemon zest, and pepper.
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Return the pan to medium heat with remaining oil. Fold spinach mixture and crumbled feta into eggs. Pour into the pan, reduce heat to low, cover, and cook until set on top.
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Slice into wedges and enjoy!
Per 502g serving: 2 257kJ, 37g fat (16g sat), 1 295mg sodium, 17g carbs, 5.5g fibre, 6g sugars, 38g protein
A Protein-Packed Delight
Smoked Salmon And Scrambled Eggs On Toast
Ingredients
- 1 slice Hearty bread, such as sourdough or wholewheat
- 1 Egg
- Salt
- Pepper
- 30 g Smoked salmon
- 1 Red onion, thinly sliced (optional)
- Capers, optional
- Fresh dill, optional
- 1 Lemon, optional
Instructions
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Toast the bread until golden.
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In a bowl, beat the egg with a pinch of salt and pepper. Scramble in a nonstick pan.
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Arrange smoked salmon on the toast, then top with your scrambled egg.
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Garnish with any extras (onion, capers, dill, lemon) if you like, and serve immediately.
Per 144g serving: 1 505kJ, 9g fat (2.5g sat), 410mg sodium, 36g carbs, 2g fibre, 2g sugars, 32g protein
A Good Hit Of Nutrients
Peanut Butter Strawberry Wrap
Equipment
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1 Kitchen Knife
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1 Chopping Board
Ingredients
- 1 Wholewheat wrap
- 2 Tbsp Peanut butter natural, unsalted and crunchy
- ½ cup Strawberries, sliced
Instructions
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Evenly spread peanut butter over the wrap, then layer with sliced strawberries. Roll up tightly and slice on the diagonal.
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Enjoy as a grab-and-go breakfast or cut into bite-sized pieces to snack on later.
Per 150g serving: 1254kJ, 17g fat (2g sat), 290mg sodium, 33g carbs, 6g fibre, 6g sugars, 10g protein
