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Eggs are already a high-protein food, but what if you could get even more protein in your morning eggs? With a simple trick, you can even double the protein in your breakfast, TODAY contributor and registered dietitian Joy Bauer said on the TODAY show.
Not only does protein help your body build and repair muscle, it also helps you feel more full and satisfied after your meals, which can aid in weight management efforts.
Experts told TODAY.com previously that most adults should aim to get between 20 and 40 grams of protein at every meal — including breakfast. So why not start your day with a high-protein egg dish and get that protein rolling?
While eggs are already a go-to food for those looking for a satisfying, healthy breakfast, Bauer’s trick for scrambled eggs will actually double the protein in the dish.
Just add cottage cheese for deliciously fluffy, high-protein scrambled eggs.
On its own, a single large egg provides about 6 grams of protein and 70 calories. Eggs also contain healthy fats, which make them even more filling. Cottage cheese is also quite high in protein, containing 12 grams per half-cup serving. Depending on the type of cottage cheese you buy, it may also provide some satisfying fat.
Add those ingredients together and you’ve got an easy recipe for a quick yet filling protein-packed breakfast.
For Bauer’s recipe, you’ll use two eggs and a quarter-cup of low-fat cottage cheese, resulting in about 22 grams of protein. “It’s going to keep you feeling energized for hours,” she says. She also recommends adding healthy vegetables, like spinach and bell peppers, for more nutrients and gut-healthy fiber.
Plus, the addition of cottage cheese gives you a “supersized” portion, Bauer says, which helps it feel even more satisfying. “It poofs up the volume and it delivers so much vitamins, minerals (and) antioxidants,” she added.
And if you’re looking for other healthy ways to cook eggs for breakfast, dietitians told TODAY.com previously that boiled eggs and poached eggs are generally better for you than some other egg preparations because these methods don’t require added oil.
But if you’re not a fan of eggs or cottage cheese, give Greek yogurt or Icelandic yogurt a try. These foods are still high in protein, but lower in sodium, making them a great option for folks watching their heart health.
Yogurt also has a smoother, thicker texture that some may find more palatable than the lumpy curds found in cottage cheese. And don’t hesitate to add other nutrient-rich ingredients on top, like nuts, seeds or fresh fruit to get a healthy, energizing, filling — and delicious — start to your morning.
