🍳 47g Protein Mediterranean Breakfast Bowl
📝 Description
This powerful Mediterranean breakfast bowl is creamy, savory, and incredibly satisfying. Packed with lean protein, healthy fats, and zero refined flour or sugar, it keeps you full for hours and supports muscle, metabolism, and weight balance. It’s quick to make, meal-prep friendly, and tastes indulgent while staying clean and nourishing.
Once you try it, breakfast becomes the best meal of the day.
🛒 Ingredients (1 large serving | ~47g protein)
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1 cup low-fat cottage cheese
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2 large eggs
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½ cup liquid egg whites
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½ cup cooked chickpeas (or white beans)
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1 tsp extra virgin olive oil
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¼ cup cherry tomatoes, halved
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1 cup fresh spinach
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1 tbsp crumbled feta cheese
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½ tsp smoked paprika
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¼ tsp ground cumin
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Salt & black pepper, to taste
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Optional: chili flakes or fresh herbs (parsley/dill)
👩🍳 Instructions
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Sauté the vegetables
Heat olive oil in a nonstick pan over medium heat. Add spinach and tomatoes, cooking just until wilted. -
Cook the eggs
Add eggs and egg whites to the pan. Gently scramble until softly set. -
Add protein boosters
Stir in chickpeas and cottage cheese. Cook on low heat for 1–2 minutes, just until warm and creamy. -
Season
Add smoked paprika, cumin, salt, pepper, and chili flakes if using. -
Finish & serve
Transfer to a bowl and top with feta and fresh herbs.
💪 Protein Breakdown (Approx.)
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Cottage cheese: ~24g
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Eggs + egg whites: ~20g
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Chickpeas & feta: ~3g
Total: ~47g protein
🫒 Mediterranean Benefits
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High protein, low sugar
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Rich in calcium & iron
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Healthy fats from olive oil
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Naturally gluten-free
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Keeps blood sugar stable
❓ Q & A
Q: Can I meal prep this?
A: Yes! Store in an airtight container for up to 3 days. Reheat gently.
Q: Can I make it vegetarian only?
A: It already is! For even more protein, add extra egg whites or more cottage cheese.
Q: Can I swap cottage cheese?
A: Yes, thick Greek yogurt or ricotta works well, but protein may vary slightly.
Q: Is this good for weight loss?
A: Absolutely. High protein + fiber = fewer cravings and longer fullness.
Q: Can I eat this cold?
A: Surprisingly yes—it tastes great chilled, like a savory protein bowl.
