A Dietitian Reveals Her Favorite High-Protein Breakfast Recipe With 24g Protein: Egg Salad Toast

A nutritious breakfast is often touted as the most important meal of the day, and for good reason. It provides the body and brain with the essential nutrients needed to kickstart metabolism, stabilize blood sugar levels, and enhance overall well-being. Among the various breakfast options, a meal rich in protein is always a good way to go.

Including adequate protein in your breakfast not only supports muscle repair and growth but also helps regulate appetite and promote satiety throughout the day. A high-protein breakfast can reduce cravings and prevent overeating later in the day, making it beneficial for weight management and overall health.

Beyond its role in maintaining muscle mass and supporting weight loss, protein plays a crucial role in various bodily functions. It aids in hormone production, immune function, and the repair of tissues. Starting your day with a protein-rich meal can enhance cognitive function, improve mood, and increase energy levels, setting a positive tone for the day ahead.

If you’re looking for a great breakfast option that can help in these areas, TikTok is usually a fantastic place to look. In fact, Samar Kullab, MS, RDN, known for her insightful nutrition tips on TikTok (@chicago.dietitian), recently shared a delicious and protein-packed breakfast recipe that combines the goodness of eggs, cottage cheese, and flavorful seasonings to pack in 24 grams of protein. This high-protein egg salad toast not only satisfies your taste buds but also provides specific health benefits to fuel your morning. Find all the details below.

High-Protein Egg Salad Toast Recipe

Ingredients:

• 2 hard-boiled eggs
• 1 small shallot
• 1 tbsp dill
• 1/3 cup cottage cheese
• 1 tsp Dijon mustard
• 1 tsp mayo
• 1 tsp Trader Joe’s Green Goddess seasoning
• 1 tsp crushed black pepper
• 1 tsp crushed red pepper flakes
• Toasted sourdough bread
• Microgreens (for topping)

Instructions:

1. In a bowl, mash or dice the hard-boiled eggs.
2. Finely chop the shallot and dill, and add them to the bowl.
3. Mix in the cottage cheese, Dijon mustard, mayo, Green Goddess seasoning, black pepper, and crushed red pepper flakes.
4. Spread the egg salad mixture on toasted sourdough bread.
5. Top with microgreens for added freshness and nutrients.

Benefits of High-Protein Egg Salad Toast

Samar Kullab's egg salad toast recipe offers unique benefits beyond just its protein content:

1. Rich in Essential Nutrients: The combination of eggs and cottage cheese provides a powerhouse of nutrients including vitamin B12, essential for nerve function, and calcium for bone health. Shallots and dill add antioxidants and anti-inflammatory properties.

2. Gut-Friendly Ingredients: Cottage cheese is a fantastic source of protein . It also contains probiotics that support gut health and digestion, promoting a healthy balance of bacteria in the digestive tract.

3. Flavorful and Satisfying: The addition of Dijon mustard, mayo, and Green Goddess seasoning enhances the flavor profile while providing heart-healthy fats and a savory kick.

4. Versatile and Easy to Prepare: This recipe is versatile, allowing for personalization with additional herbs or vegetables. It's also quick and easy to prepare, making it ideal for busy mornings.

Bottom line

Starting your day with Kullab's high-protein egg salad toast not only satisfies your taste buds but also nourishes your body with essential nutrients and supports overall health. Whether you're looking to boost your protein intake, support muscle repair, or maintain a balanced diet, this recipe is a delicious and nutritious choice. Incorporate this flavorful breakfast option into your morning routine and experience the benefits of starting your day with a satisfying and health-promoting meal.

READ MORE: Dietitians Say You Can Eat These Breakfast Foods Every Day Without Gaining Weight