High-Protein Breakfast Eggs with Kefir and Cottage Cheese

Start your day with these nutritious, high protein breakfast eggs. Pair them with creamy cottage cheese and a refreshing cup of kefir for an extra protein boost! 

The Importance of Not Skipping Breakfast

• I can't emphasize enough the importance of eating breakfast first thing in the morning...every morning. I know some people cringe when I mention it, but I'll always advocate for not skipping this most important meal of the day. The best choice? A high-protein breakfast to keep you full and energized for longer.
• This is especially true for school-age kids who spend hours learning and processing new information. What better way to stay focused and sharp than by fueling their bodies with nutritious, wholesome ingredients at breakfast time? Plus, they will be less grumpy, trust me! 
• If you are trying to lose weight or maintain a healthy weight, meeting the protein goals of 20-30 grams of protein per meal is essential. This is also great for a high-protein diet! 

Why You'll Love This Recipe

• Quick and easy: This delicious breakfast recipe comes together in 20 minutes, making it perfect for busy mornings.
• Protein-packed breakfast: This breakfast is loaded with high-quality protein from eggs, cottage cheese, and kefir, healthy fats from avocado, and fiber to energize and satisfy you.
• Delicious flavor combo: The creamy cottage cheese, buttery avocado, and fresh microgreens pair perfectly with the eggs.
• Gut-friendly: Adding kefir provides probiotics, supporting a healthy digestive system.
• Customizable: Swap the microgreens for your favorite greens and use your favorite dressing.

What is the Protein Content in This Healthy Breakfast?

This high-protein breakfast is packed with muscle-building and energy-boosting nutrients. Here's the estimated protein breakdown:

• 2 fried eggs → ~12 grams of protein
• 1 tablespoon cottage cheese → ~2-3 grams of protein
• 1 slice whole grain bread → ~4 grams of protein
• ¼ avocado → ~1 gram of protein
• 1 cup kefir → ~9-10 grams of protein
• Total Protein: Approximately 28-30 grams of protein per serving!

Ingredients You'll Need in This High Protein Breakfast Recipe

• 1-2 tsp olive oil - avocado oil is a great alternative
• 2 large whole eggs, fresh
• 1 slice of whole-grain bread
• 1 tbsp cottage cheese, spreadable
• ¼ avocado, thinly sliced
• ¼ cup microgreens
• 1-2 tbsp homemade dressing (suggested: olive oil-lemon dressing)
• 1 cup kefir (served on the side)

Homemade Olive Oil-Lemon Dressing Ingredients

• 1 teaspoon olive oil - avocado oil is a great alternative. 
• ½ teaspoon lemon juice
• Pinch of sea salt and black pepper
• Optional: A sprinkle of chopped fresh parsley or red pepper flakes

How to Make This High Protein Eggs Breakfast

• Prepare the dressing: Whisk together olive oil, lemon juice, sea salt, and black pepper in a small bowl. If desired, add fresh herbs or red pepper flakes. Set aside. Or use this great anti-inflammatory dressing.
• Fry the eggs: Using olive oil or non-stick cooking spray, heat a large skillet over medium heat and fry the eggs to your preferred doneness (sunny-side-up or over-easy is recommended)-season lightly with salt and pepper.
• Toast the bread: Lightly toast the slice of whole-grain bread for a crunchy base.
• Assemble the toast: Spread one tablespoon of cottage cheese evenly over the toasted bread. Layer the avocado slices on top of the cottage cheese, gently spreading them to create a creamy layer.
• Add microgreens: Add ¼ cup of fresh microgreens on the side for a flavorful, nutrient-packed finish. Drizzle a bit of the olive oil-lemon dressing over the microgreens for extra flavor.
• Serve and plate: Place the fried eggs next to the prepared toast. Pour the remaining dressing over the eggs or serve it on the side. Pour 1 cup of kefir into a glass and serve it alongside the meal for a refreshing, probiotic-rich drink.

More Healthy Recipes and Nutrition Tips

Starting your day with a high-protein breakfast is a great way to increase your protein intake and stay full, focused, and energized. This meal combines eggs, cottage cheese, avocado, and kefir for the perfect balance of nutrients. It's easy to make, delicious, and packed with health benefits. Give it a try, and enjoy a healthy start to your day!

Want more from my high protein meal ideas? Try my best scrambled eggs with feta-you'll love this great recipe! Check out other eggs recipes on Nena's Wellness Corner!

Do you know what clean eating and an anti-inflammatory diet have in common? Clean eating and the anti-inflammatory diet perfectly match, emphasizing whole, natural, and minimally processed foods that support overall health and reduce inflammation. Discover more about the anti-inflammatory diet here!

Ready to kickstart your clean eating journey? Download my free meal plans, sign up for my newsletter, or explore my collection of healthy recipes. Also, please find the information about a balanced diet and ways to incorporate it into your daily routine to achieve a healthy lifestyle! 

What's your favorite high-protein breakfast? Drop it in the comments below!