This is one of my favorite high protein breakfasts of all time. It is so filling! It is an awesome meal to get the day started. The egg whites pack a ton of protein in a few calories.
Enjoy! And let me know if you have other ideas for high protein low carbs breakfast meals.
This recipe in particular is with Swiss cheese. This is simply because this reduced fat version of Swiss Cheese gives me a little more protein with a little less calories than alternatives. I normally prefer provolone cheese with egg whites.
Cooking the liquid egg whites may be a little tricky at first. A little butter in the pan makes a big difference.
The trick is to be patient by keeping the heat low. Pour the egg whites in the pan and wait for the center to start hardening a bit. Scrape the egg whites to the side of the pan while tilting the pan slightly to allow the liquid egg whites to flow freely to the center of the pan. Keep scraping the cooking egg whites until you reach the desired consistency.
Place a slice of Provolone or Swiss cheese on the hardened egg whites and wait for it to soften.
Add salt and some herbs like thyme and basil to taste.
Fold the egg whites over the cheese and herbs if you like the cheese to melt further.
For me, I find it hard to eat egg whites alone, even when adding cheese. For that reason, I love adding a whole egg to the mix. You can fry it to your liking and add it on top of the egg whites.
This breakfast power bowl is best had with a slice of toasted whole wheat bread. The 100% whole wheat bread is packed with nutrients without any artificial preservatives, colors or flavors and no high fructose corn syrup.
Tip: Watch out for other types of bread marketed as Honey Wheat and other marketing terms like that. Although the word “wheat” is in the name, the bread isn’t 100% whole wheat. If it isn’t 100% whole wheat, the bread often contains enriched flour. Enriched flour gives you a sugar spike and crash without any nutritional value. In a nutshell, enriched flour means nutrients are stripped from the bread.
The Kirkland egg white container holds 16oz of pure egg whites. I typically consume it over three breakfast meals resulting in 5.33oz per meal. This may be a lot for some so you will want to portion as you see fit.
5.33oz of this cage-free liquid egg whites pack 16g of protein, 0g of fat, 0g of carbs, and only 82 calories.
Nothing beats having fresh herbs right on the countertop! I use the AeroGarden to grow genovese basil, thai basil, mint, dill and parsley.
- Grow Fresh Herbs & Vegetables Year-Round
- Plants Grow Naturally in Water, No Soil, No Mess
- Energy Efficient LED Grow Lights for Faster Growth
- Simple Reminders Take the Guesswork Out of Growing
- Sprouts in Days, Harvest in Weeks, Enjoy for Months
- Kirkland Signature – Liquid Egg Whites, 5.33 ounce
- Kirkland Grade AA Large – Organic Eggs, 50 g
- Nature’s Own – Natures Own Whole Wheat Bread 100%, 28 grams
- Jarlsberg Lite – Reduced Fat Swiss Cheese, 1 slice (21g)
- Avocado – Avocado, 0.25 medium
- Small Cucumber – Cucumber, 0.5 cup
- Parthenon – Kalamata Olives, 3 olives (15g)
- Use a non-stick pan or melt some butter in a pan.
- Pour the egg whites in the pan and wait for the center to start hardening a bit.
- Scrape the egg whites to the side of the pan while tilting the pan slightly to allow the liquid egg whites to flow freely to the center of the pan.
- Keep scraping the cooking egg whites until you reach the desired consistency.
- Place a slice of Provolone or Swiss cheese on the hardened egg whites and wait for it to soften.
- Add salt and some herbs like thyme and basil to taste.
- Fold the egg whites over the cheese and herbs if you like the cheese to melt further.
- Fry an egg to your liking in a separate pan.
- Place the cooked whole egg over the egg whites in a breakfast bowl.
- Add your favorite add-ons like avocados, cucumbers, olives, a slide of toasted bread.
- Garnish with herbs like more thyme or basil.
- Use a non-stick pan or melt a little butter to ensure the egg whites don’t stick.
- Don’t forget to scrape the cooking egg whites to the side and tilt the pan to allow the liquid to flow down and scrape again.
- Calories: 357
- Sodium: 644
- Fat: 17
- Carbohydrates: 17
- Protein: 34
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