🥣 Mediterranean High-Protein Breakfast Bowl (≈47g Protein)
This satisfying Mediterranean-style breakfast is creamy, savory, and incredibly filling. Packed with lean protein, healthy fats, and fresh herbs, it keeps you energized for hours—no cravings, no crashes.
🕒 Prep Time
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Prep: 5–7 minutes
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Cook: 5 minutes (if eggs are cooked fresh)
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Serves: 1
🧾 Ingredients
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1 cup low-fat or full-fat cottage cheese
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2 large eggs
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½ cup egg whites
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1 tsp olive oil
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Salt & black pepper, to taste
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½ tsp dried oregano or za’atar
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½ cup cherry tomatoes, halved
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½ small cucumber, diced
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1 tbsp crumbled feta cheese
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Fresh parsley or dill, chopped
Optional Add-Ins:
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Sautéed spinach or mushrooms
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Chili flakes or paprika
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Olives or avocado slices (adds healthy fats)
👩🍳 Instructions
1️⃣ Cook the Eggs
Heat olive oil in a nonstick pan. Scramble whole eggs with egg whites over medium heat until soft and fluffy. Season lightly with salt and pepper.
2️⃣ Build the Bowl
Add cottage cheese to a bowl. Top with warm scrambled eggs.
3️⃣ Mediterranean Finish
Add tomatoes, cucumber, feta, herbs, and oregano or za’atar.
4️⃣ Enjoy
Eat warm or slightly chilled—both are delicious.
💥 Protein Breakdown (Approx.)
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Cottage cheese (1 cup): ~24g
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Eggs (2): ~12g
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Egg whites (½ cup): ~11g
➡️ Total: ~47g protein
🌿 Mediterranean Nutrition Notes
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High protein keeps you full and supports metabolism
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Olive oil & feta provide healthy fats
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Fresh vegetables & herbs support digestion and inflammation control
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Balanced & blood-sugar friendly
❓ Q & A
Q: Can I meal prep this?
A: Yes! Cook eggs ahead and store separately. Assemble fresh in the morning.
Q: Can I make it dairy-free?
A: Replace cottage cheese with scrambled tofu or a chickpea scramble (protein will be slightly lower).
Q: Is this good for weight loss?
A: Absolutely. High protein + low refined carbs = fewer cravings and better satiety.
Q: Can I eat this cold?
A: Yes! It’s delicious chilled, especially in summer.
Q: How can I boost protein even more?
A: Add grilled chicken breast, turkey slices, or a scoop of plain Greek yogurt on the side.
