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Wholesome Breaking Fast High-Protein Meal Easy Muscle Fuel Recipe

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A quick and easy high-protein breakfast designed to fuel muscles and support recovery, featuring eggs, cottage cheese, oats, and fresh vegetables.

Ingredients

Scale
  • 3 large eggs (room temperature preferred for fluffiness)
  • 1 cup small-curd, full-fat cottage cheese
  • ½ cup rolled oats
  • 1 cup fresh spinach, roughly chopped
  • ½ cup cherry tomatoes, halved (fresh or frozen)
  • 1 tablespoon extra virgin olive oil
  • 1 clove garlic, minced (optional)
  • Salt and pepper to taste
  • A pinch of chili flakes (optional)
  • A handful of fresh herbs (parsley or basil), chopped

Instructions

  1. Preheat your skillet: Heat 1 tablespoon of olive oil over medium heat for about 2 minutes until shimmering but not smoking.
  2. Prepare the egg mixture: In a medium bowl, crack 3 large eggs and whisk until yolks and whites combine. Add 1 cup cottage cheese, ½ cup rolled oats, minced garlic, salt, and pepper. Stir gently to mix, leaving some texture from the oats and cheese. (Approx. 3 minutes)
  3. Wilt the spinach: Add the chopped spinach directly to the hot pan. Sauté for 1-2 minutes until just wilted, stirring occasionally.
  4. Add tomatoes: Toss in the halved cherry tomatoes and cook for another 1-2 minutes, just until they start to soften and release juices.
  5. Combine and cook: Pour the egg and cottage cheese mixture into the skillet over the spinach and tomatoes. Reduce heat to low-medium. Let it cook undisturbed for about 4-5 minutes until the edges set and the bottom is golden.
  6. Flip or fold: Using a spatula, gently fold the mixture like an omelet or carefully flip it in sections. Cook for an additional 2-3 minutes until fully set but still moist inside.
  7. Finish and garnish: Remove from heat, sprinkle chili flakes and fresh herbs on top. Let rest for a minute to let flavors meld.

Notes

Let eggs come to room temperature for fluffiness. Use medium to medium-low heat to avoid overcooking. For fluffier texture, beat eggs until frothy before mixing. Add a splash of water if mixture sticks to create steam. Can substitute Greek yogurt or plant-based yogurt for cottage cheese. Vegan adaptation possible with chickpea flour batter and tofu.

Nutrition

Keywords: high-protein breakfast, muscle fuel, easy breakfast, cottage cheese recipe, healthy breakfast, quick breakfast, post-workout meal

Find it online: https://sparklespoon.com/wholesome-breaking-fast-high-protein-meal-easy-muscle-fuel-recipe/