If you don’t know it already, we are big fans of breakfast. Heck, we even wrote a breakfast cookbook! One of our top breakfast tips is to make sure to have protein at breakfast because it is very satiating and slow to digest. This will keep your blood sugar and energy levels steady for much longer. High-protein breakfasts also help to keep you more focused (a bonus if you are in school or at work most of the day) and decrease your cravings for sugary foods later in the day. Pretty impressive.
One of the best and most versatile proteins you can choose for breakfast is the egg. You can scramble, poach, or hard-boil it. You can put it on toast or wrap it in a tortilla for a breakfast taco. You can combine it with any number of veggies, herbs, and other proteins to create an omelette or scramble. The possibilities are pretty endless. Sometimes we just use whatever is left in the fridge as the filling for a delicious and mysterious frittata. Just yesterday we whipped up one with Swiss chard, onions, and mushrooms. Yum!
But our favorite recipe is one that has an emotional tie. Our grandma, Nany Sony (for those who don’t know, we’re first cousins), used to call herself “the original dietitian” even though she wasn’t one by trade. She gave herself that nickname because she believed in fresh, clean food and was on a mission to keep our grandfather healthy when he was diagnosed with high blood pressure. We learned so much from her!
Fast forward to her later years when she was no longer able to cook for herself. We would visit her and bring along our kiddos because they brought her so much joy. At lunch, she would usually order a lox, eggs, and onion scramble. As gradddaughters, we were happy to see her enjoying her food, as pleasure is an important past of eating. As dietitians, we analyzed the meal for the nutritional benefits – protein (eggs and lox/smoked salmon), fiber (onions), and omega-3s (lox.smoked salmon). Definitely well balanced!
This recipe is our version of our grandmother’s favorite scramble, from our cookbook, “No Excuses! 50 Healthy Ways to ROCK Breakfast!” We hope you love it as much as we do.
Enjoy this nutritious and delicious high-protein recipe for breakfast, lunch, or dinner!
- 1 egg + 2 egg whites
- 1/4 cup chopped sweet yellow onion
- 1 oz. lox or smoked salmon
- 1 tablespoon chopped chives
- In a bowl, whisk together egg and egg whites; set aside.
- Coat a small nonstick skillet with cooking spray and place over medium-high heat until hot. Add the onions and cook about 2 minutes, then add the smoked salmon and cook another 1 minute. add the eggs to the pan and cook until the bottom is set. Sprinkle the chopped chives on the egg.
- Slide a spatula under the eggs and flip over. Use the spatula to break it into smaller pieces and cook another 60 seconds.
- Scoop out eggs onto a plate and serve with some fresh fruit.