3 Ab-Friendly Breakfast Recipes That Take Under 5 Mins To Prep
A victim of rushed, chaotic mornings but still want to indulge in a protein-packed brekkie? Well, you’re just the person we were hoping this article would reach! Our three recipes below, ‘Spinach and Feta frittata’, ‘Peanut Butter and Strawberry Wrap’ and ‘Smoked Salmon with Scrambled Eggs on Toast’ – prove that we can all eat smart and healthily, in just under five minutes of prep time.
Each recipe delivers a winning combo of protein (to support muscle tone), healthy fats (for satiety and hormone health) and fibre-rich carbs (for energy and digestion). Below, a quick breakdown of the deliciousness (read: nutrients) that awaits you:
Spinach and Feta Frittata: Rich in protein, iron and calcium for healthy bones and to fuel lean muscle.
Peanut Butter and Strawberry Wrap: Antioxidants, fibre and healthy fats to help with a slow-release of energy. All housed under this quick-to-make snack!
Smoked Salmon and Scrambled Eggs on Toast: Packed with Omega-3s, vitamin D and B12 to boost your brain power as well as to protect your heart.
READ MORE: How To Make The Best Chocolate-Berry Protein Smoothie
Power Up Your Morning
Spinach And Feta Frittata
Packed with protein, iron and calcium, this frittata fuels lean muscle while keeping your bones happy. Fluffy, cheesy and effortlessly tasty.
Prep Time 5 minutes minsCook Time 15 minutes mins
Course Breakfast
Calories 539 kcal
1 Pan1 Egg Lifter1 Knife
3 Tbsp Olive oil¼ cup Onion, chopped2 cloves Garlic, minced450 g Baby spinach leaves4 large Eggs4 large Egg whites¼ cup Breadcrumbs, finely crumbled2 Tbsp Fresh basil2 tsp Lemon zest, grated½ tsp Black pepper100 g Feta, crumbled
In a large pan, heat one tablespoon of oil over medium heat. Add the onion and garlic and cook for five minutes.Add the spinach and stir until wilted. Remove from the pan and keep warm.Beat together the whole eggs and egg whites. Beat in the breadcrumbs, basil, lemon zest and pepper.In the same pan, heat remaining oil over medium heat. Stir the spinach mixture and feta into the egg mixture, then pour into the pan. Reduce the heat to low, cover and cook until the top of the frittata is set.Cut into wedges to serve.
Keyword Egg Whites, Eggs, Feta, Spinach
Per 502g serving: 2 257kJ, 37g fat (16g sat), 1 295mg sodium, 17g carbs, 5.5g fibre, 6g sugars, 38g protein
READ MORE: This High-Protein Pizza Has 19 Grams Of Protein (And 9 Grams Of Fibre!)
A Protein-Packed Delight
Smoked Salmon And Scrambled Eggs On Toast
Think eggs on toast, but way more luxe. Creamy scrambled eggs meet silky smoked salmon for a breakfast that’s ready in under 10 minutes.
Prep Time 3 minutes minsCook Time 7 minutes mins
Course Breakfast
Calories 359 kcal
1 slice Hearty bread, such as sourdough or wholewheat1 EggSaltPepper30 g Smoked salmon1 Red onion, thinly sliced (optional) Capers, optionalFresh dill, optional1 Lemon, optional
Toast the bread. In a bowl, whisk the egg with salt and pepper. Pour into a non-stick pan and scramble. Lay the salmon on the toasted bread and top with the scrambled egg. Finish with your choice of red onion, capers, dill or a squeeze of lemon.
Keyword Bread, Eggs, Salmon
Per 144g serving: 1 505kJ, 9g fat (2.5g sat), 410mg sodium, 36g carbs, 2g fibre, 2g sugars, 32g protein
READ MORE: Chocolate For Breakfast? This Healthy Crepes Recipe Packs 28g Of Protein – And Tastes Like A Treat
A Good Hit Of Nutrients
Peanut Butter Strawberry Wrap
Sweet, fruity and ridiculously easy, this wrap is your go-to for mornings on the move.
Prep Time 5 minutes mins
Course Breakfast
Calories 299 kcal
1 Kitchen Knife1 Chopping Board
1 Wholewheat wrap2 Tbsp Peanut butter natural, unsalted and crunchy½ cup Strawberries, sliced
Keyword Peanut Butter, Strawberry, Wrap
Per 150g serving: 1254kJ, 17g fat (2g sat), 290mg sodium, 33g carbs, 6g fibre, 6g sugars, 10g protein More
