A Nutritionist's Guide To Eggless, High Protein Breakfast Ideas
Want high protein breakfast ideas that will keep you full and support your workout goals, but tired of having eggs every day? Here are some delicious protein-rich dishes that you can easily whip up.
Hitting the gym diligently to work on your fitness goals? You need proper nutrition to boost your workout gains. Breakfast, being the first meal of the day, kicks off your metabolism and can help you start your day on the right foot. We all know the macronutrient protein can play an important role in facilitating our fitness journey. Protein helps in building and repairing your muscles, and also contributes to satiety. Moreover, protein can also help you regulate your blood glucose levels, and can influence your mood. But high protein breakfast food often means eggs, and there are only so many ways you can have them. If you are looking for a little palate change or searching for some vegetarian options, Dr. Lakshmi Kilaru, Ph.D Food Science & Nutrition, University of Georgia (USA), and Head Nutritionist, URLife, recommends three recipes that will give you your morning protein boost, without using any eggs.
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1. Moong Dal Cheela
Moong dal is a great source of plant-based protein, and is also rich in other important nutrients such as fibre, zinc, iron and potassium. This Indian pancake will satisfy those taste buds and fulfill your nutrition needs.
- Moong Dal - 1 cup
- Turmeric powder - ½ teaspoon
- Asafoetida - ¼ teaspoon
- Salt to taste
- Onion chopped - ¼ cup
- Green chillies chopped - 2
- Coriander leaves chopped - 2 tablespoon
- Vegetables of your choice
- Clean, wash and soak the moong dal for 3-4 hours. Drain the water and place the soaked dal in a grinder and grind to make a fine paste.
- Take the ground dal in a bowl. Cover and set aside for 5-6 hours or overnight for fermentation.
- Finely chop vegetables of your choice (such as carrots, baby spinach, beetroot) for the cheela.
- Take the fermented dal and add 1/4 cup of water, whisk well till the dal is creamy. The consistency of the dal should be like that of dosa batter. Add turmeric powder, chopped green chillies, salt and asafoetida. Mix well.
- Heat a nonstick pan and grease with 1 teaspoon of oil. Pour one ladle of the batter and spread it with the help of the ladle in a circular motion.
- Top the cheela with the chopped vegetables and 1 teaspoon of oil. Cook it covered on a low flame for 3-4 minutes or until the other side is golden in colour.
- Flip it with the help of a spatula and cook for another 3-4 minutes. Serve hot with coconut chutney. Enjoy!
2. Super Seeds Oat Almond Shake
Both oats and almonds are popular breakfast ingredients, and for a reason. They are enriched with protein, and offer a variety of benefits. Super seeds such as hemp and chia are also highly nutritious, and contain, amongst other things, essential fatty acids that benefit your heart health. Try this shake when you don't want to put too much effort into cooking a protein-rich breakfast early in the morning.
- Oat - ½ cup
- Banana - 1 frozen
- Yogurt - ½ cup
- Hemp seed - 5gm
- Chia seeds - 5gm
- Almond butter - 1 tablespoon
- Cinnamon - ¼ teaspoon
- Milk - ½ cup
- Put all the ingredients in a blender and mix until thoroughly combined.
3. Quinoa Khichdi
There is no question about quinoa's status as a superfood, and khichdi is one of the most beloved Indian dishes. Combining these can make your breakfast fun and wholesome.
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- Oil or ghee - 1 tablespoon
- Bay leaf - 1
- Jeera seeds (cumin) - 1 teaspoon
- Green chillies - 3
- Ginger minced - 1 teaspoon
- 1 medium onion finely chopped
- 1 medium tomato finely chopped
- Carrot diced - ½ cup
- Green beans chopped - ½ cup
- Green peas - ½ cup
- Quinoa rinsed - ½ cup
- Moong dal (split yellow moong lentils) rinsed - ½ cup
- Turmeric powder - ½ teaspoon
- Coriander powder - ½ teaspoon
- Salt adjusted to taste
- Juice of half a lime
- Cilantro (coriander leaves) - 2 tablespoon
- Press Sauté on Instant Pot. Add ghee or oil into the pot.
- Once it is hot, add bay leaf and cumin (jeera) seeds and let them splutter.
- Add chopped green chillies, ginger and onions. Sauté until the onions turn light brown in colour.
- Add the mixed vegetables and tomato and cook for a minute.
- Next, add the rinsed moong dal, quinoa, turmeric powder, coriander powder, garam masala, water, and salt. Mix well. Make sure there are no food particles sticking to the pot to avoid burn alerts.
- Close the lid on the pot. Set the pot to Manual/Pressure Cook (High Pressure) and set the timer to 5 minutes.
- After the pot beeps, wait for Natural Pressure Release (NPR).
- Open the lid, squeeze some lime juice and add cilantro, and mix the khichdi well.
(Note: If the khichdi is not mushy or is too dry, then select Sauté mode, add an additional ½ cup of water, and cook for another minute.)
- Quinoa Vegetable Khichdi is ready. Serve with yoghurt, raita or kadhi.
- To cook using a stovetop pressure cooker, follow the instructions of how to make khichdi in an Instant Pot. Give 2-3 whistles on medium flame and let the pressure release naturally. All the other steps remain the same.