We all want to get a little fruity every now and then. Whether it’s to boost nutrient intake, make sure the kids are getting their vitamins or just to impress the lads at the next footie game 😉 , we’ve got your back. This reeeaaaaallllyyyyy easy yogurt dip only takes a couple of mins to knock together and adds a whole new spin to your five a day.

We’re on a bit of a nut craze at the mo, and that’s reflected in this recipe.

If you’re anything like us then you probably don’t eat anywhere near the recommended amount of fruit – this dip is here to change that.

It’s great as a snack or even as a full meal – just dip in your favourite fruits!

It’s really tasty (how could yoghurt and peanut butter not be?) and you can even make your own peanut butter to save on money, sugar and additives.

Talking about dips: the other day I saw this Brownie Batter Dip, definitely a naughty recipe. But if you’re after more than one dip and want to cover the chocolate fans, that’s the one to try out!

Health Benefits – High Protein Yogurt Dip

It’s high in protein thanks to the nuts and yoghurt – and everybody needs protein!

Whether you’re rebuilding muscles after a workout or just wanting to stave off the effects of growth failure or decreased immunity then make sure you get your daily fill.

As I said, we’re all nuts about nuts (sorry) right now – they’re incredible. Every diet should include a few a day. They reduce your risk of heart disease, lower bad cholesterol and raise good cholesterol.

They help prevent blood clots and irregular heart rhythms, relax blood vessels and ease blood flow. They also contain vitamin E, fibre and potassium.

It’s a no-brainer, really.

Print Pin Add to CollectionGo to Collections

4.75 from 4 votes

High Protein Yogurt Dip

High Protein Yogurt Dip. Just three ingredients: plain yogurt, peanut butter and honey. 14g of protein per 100g. Perfect with fruit and ready in 3 minutes.

Course Desserts, Dips & Sauces, Sides

Cuisine Vegetarian

Diet Gluten Free, Egg Free, Dairy Free, Vegetarian

Time Max 10 min

Calories Above 650 kcal

Type meal plan recipes

Diet egg-free, gluten-free

Prep Time 3 minutes minutes

Total Time 3 minutes minutes

Servings 1 small bowl

Calories 1052kcal

Author HurryTheFoodUp

Ingredients

• 1 cup natural yogurt (Greek yogurt also goes great)
• ½ cup peanut butter
• 1 tbsp honey

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Easy as pie (or dip).
• Get a bowl, add yogurt, peanut butter and honey.
• Stir.
• Serve.
• Impress.

Notes

The “Universal Ingredient Ratio” for this dip:

• 2 parts yogurt
• 1 part peanut butter
• 1/4 part honey

 

IF YOU LIKED THIS RECIPE: and you’re after more dips then check out this five minute natural and simple Salsa. Otherwise these 2 Ingredient Banana Oat Fitness Cookies might be right up your street!

Nutrition

Nutrition Facts

High Protein Yogurt Dip

Serving Size

 

400 g

Amount per Serving

Calories

1052

% Daily Value*

Fat

 

51

g

78

%

Saturated Fat

 

3.7

g

23

%

Cholesterol

 

4

mg

1

%

Sodium

 

50

mg

2

%

Potassium

 

148

mg

4

%

Carbohydrates

 

45

g

15

%

Fiber

 

2

g

8

%

Sugar

 

10.8

g

12

%

Protein

 

42

g

84

%

Vitamin A

 

50

IU

1

%

Vitamin C

 

0.8

mg

1

%

Calcium

 

110

mg

11

%

Iron

 

4.1

mg

23

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post High Protein Yogurt Dip (3 Min, Vegetarian) appeared first on Hurry The Food Up.

Ferrari. Wine. The leaning tower of Pisa. The Colosseum. See where we’re going with this? Yep, it’s Italy week.

And what better way to kick it all off than one of the all time greats – tomato and mozzarella with bread. This classic dish has a real summer feel to it – perfect for a warm, relaxing evening.

Basil (and a glass of red of course) is the key to making this meal a real success – but what to do if you end up with more basil leaves than you can shake a tomato at? Why, make pesto of course!

It’s a super simple 5 minute way to use up those spare basil leaves, and means you’ve got another meal ready to go. Just click the link to see how it’s made.

Health Benefits – Tomato Mozzarella Bread

Everybody knows we need calcium right? It helps our bones grow, our muscles contract and our blood clot (Critical Calcium).

One serving of this dish provides over 50% of your GDA – no excuses. It also contains high levels of protein and vitamin C.

NB: This dish is relatively high in fat, so if you’re keeping an eye on your intake then perhaps consider it as a bit of a treat 😉

More Recipes Like This

The other day I found this Mozzarella in Carrozza from fellow blogger Marcellina. If you have a little more time at hand, give it a whirl – it’s basically like a French Toast Mozzarella Bread combo!

Print Pin Add to CollectionGo to Collections

4.50 from 8 votes

Tomato Mozzarella Bread

Tomato Mozzarella Bread. Easy to make Italian tomato and mozzarella bread. High in calcium and Mediterranean flair. Delicious.

Course Appetizers, Breakfast, Lunch

Cuisine Italian, Mediterranean

Diet Egg Free, Low Calorie, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet egg-free

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 2

Calories 353kcal

Author HurryTheFoodUp

Ingredients

• 1 cup cherry tomatoes (or swap ½ cup cherry tomatoes for 1 large tomato. Dave prefers the former, Hauke the latter. Choose your side!)
• 1 ball low fat mozzarella (1 ball = ca. 125g/4.5oz)
• ¼ cup basil, fresh
• ½ tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste
• 4 slices wholegrain bread (or rustic farm bread)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat oven to 180°C/360°F.
• Slice the tomatoes to about ¼ cm thick and the cheese a little thinner.
  1 cup cherry tomatoes, 1 ball low fat mozzarella
• Spread a little olive oil on the bread.
  ½ tbsp olive oil, 4 slices wholegrain bread
• Layer the mozzarella and then the tomatoes on the bread.
  1 ball low fat mozzarella
• Chop and add basil, salt and pepper.
  ¼ cup basil, fresh, Salt and pepper to taste
• Bung in oven for 5 mins or so, or until golden brown with melted cheese.
• Put the vinegar on last for the fullest flavour.
  1 tbsp balsamic vinegar
• Eat!
  

Notes

Tip: Skip the bread if you like – the cheese and tomatoes are still fantastic on their own!

Freezable? Yes, absolutely!

Nutrition

Nutrition Facts

Tomato Mozzarella Bread

Serving Size

 

211 g

Amount per Serving

Calories

353

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

7

g

44

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

6

g

Cholesterol

 

40

mg

13

%

Sodium

 

882

mg

38

%

Potassium

 

373

mg

11

%

Carbohydrates

 

30

g

10

%

Fiber

 

4

g

17

%

Sugar

 

6

g

7

%

Protein

 

23

g

46

%

Vitamin A

 

825

IU

17

%

Vitamin C

 

18

mg

22

%

Calcium

 

596

mg

60

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Tomato Mozzarella Bread (10 Min, Vegetarian) appeared first on Hurry The Food Up.

It’s a real surprise that in over two and a half years we’ve never been asked for a broccoli salad recipe. Well, even though you didn’t ask, here it is!

Broccoli is just too awesome to deny it any longer. Firstly it’s a nutritional powerhouse with many proven health benefits, and secondly, as veggies go it’s relatively high in proteins (2.8g/100g).

For that reason our vegan broccoli salad suddenly becomes attractive to any vegetarian (or vegan) who doesn’t want to skip the chance of grabbing a few more grams of proteins when they eat their veggies (me, for example).

I mean we all want to make our gym efforts count, don’t we?!

My after workout “snack” often consists of this broccoli salad with brown rice (or one of these yummy vegetarian post workout recipes!). It’s a really tasty way of restoring energy levels.

You can also prep the salad as a side to your regular lunch or dinner to make sure you get in enough veg for the day (aim for at least 5 servings of veg/fruit a day).

For some unknown and inexplicable reason, broccoli has a bad rep with children. Which is weird when you think about it, as broccoli are basically just little trees.

And we’re pretty sure kids love trees. Maybe this is because we’re normally just way too uninspired to make broccoli fun.

Yep, you read that right – I just used “broccoli” and “fun” in the same sentence. As this recipe is here to prove to you.

A few verbivores out there might rail and rally at us for claiming this is a salad even though the broccoli is fried/sauteed for a few minutes.

We’ve checked and the Oxford Dictionary states that a salad can consist of cooked veggies too. Therefore I’m right. Ha!

Apart from that, raw broccoli is hardly fun to eat anyway (I challenge you to show me a good raw broccoli salad recipe).

Health Benefits – Vegan Broccoli Salad

Guys, forget goji berries, acai berries and all that stuff. Broccoli is the real powerhouse!

One cup contains way more than 100% of your daily vitamin C and K needs, plus a whole host of other essential nutrients (1). That’s amazing!!

Also, due to its floret of nutrients (get it?) broccoli is considered to be anti-inflammatory, detox supporting and cancer preventing (2).

All in all, broccoli is a really cool veg that’s worth including in your diet regularly. There’s a reason your mother always told you to eat your greens.

Get a tasty broccoli salad recipe under your belt and you’ll be good to go. Maybe start with this one 😉

More Broccoli Recipe Ideas

If you don’t mind cheese and love crispy, salty broccoli, then please try out this parmesan roasted broccoli recipe! It’s wonderful! Just make sure to find rennet free parmesan or use a similar veggie friendly cheese.

Need a complete and comforting dish? Try our cheesy broccoli casserole. We also have a vegan version, check it out here!

Print Pin Add to CollectionGo to Collections

4.80 from 34 votes

Vegan Broccoli Salad

Quick and delicious veggie side dish. High Protein, low carb, vegan and done within 10-12 minutes. In my opinion a must-have recipe.

Course Salads, Sides

Cuisine Vegan

Diet Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian

Time Max 20 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, vegan

Prep Time 5 minutes minutes

Cook Time 8 minutes minutes

Total Time 13 minutes minutes

Servings 2 servings

Calories 210kcal

Author HurryTheFoodUp

Ingredients

• 3 cups broccoli (roughly one bunch)
• 1 tbsp olive oil (different oil is also fine)
• 1 tbsp sesame seeds
• 2 tbsp peanuts
• 2 spring onions (sliced)
• 2-3 tbsp water
• Salt to taste

For the sauce

• ⅕ cup water
• 2 tbsp soy sauce (dark)
• 1 tbsp sweet chili sauce
• 1 tbsp vinegar (lemon juice is also fine)
• 1 tsp cornstarch

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Cut the broccoli into small florets, then wash and rinse these fellas.
• Get a pan to medium/high heat. Pour in water, one finger thick. And in the broccoli goes. Lid on top. Cook for about three minutes.
• Whisk together the corn starch with a little bit of cold water. Slice up the green onions and peanuts
• Set the broccoli aside. Again pour in water into the pan, let it get hot. Add in soy sauce, olive oil, sweet chili sauce and vinegar. Finally pour in the corn starch. Mix well.
• Now throw back in the broccoli. Add sesame seeds, peanuts and green onions. Stir gently for another 30 seconds.
• Add salt to taste. Maybe some more vinegar.
• Done! Indulge immediately or when cold.
  

Notes

IF YOU LIKED THIS RECIPE: Then you definitely need to check out our Carrots in Tarragon and Mint or these Proper Roast Potatoes. Both great sides to help make many dishes excellent.

Ever thought about eating broccoli stems? Yep it’s possible and can be pretty tasty. Check out this recipe from the NY Times.

INSPIRED BY: Props go to Joy from Simple Cooking! Completely raw broccoli is not my thing though 😉

Nutrition

Nutrition Facts

Vegan Broccoli Salad

Serving Size

 

216 g

Amount per Serving

Calories

210

% Daily Value*

Fat

 

14

g

22

%

Saturated Fat

 

1.9

g

12

%

Sodium

 

562

mg

24

%

Potassium

 

582

mg

17

%

Carbohydrates

 

16

g

5

%

Fiber

 

5.3

g

22

%

Sugar

 

6.2

g

7

%

Protein

 

8

g

16

%

Vitamin A

 

1000

IU

20

%

Vitamin C

 

171.6

mg

208

%

Calcium

 

130

mg

13

%

Iron

 

2.5

mg

14

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Vegan Broccoli Salad – High in Protein, Low in Carbs, Ready in 12 mins appeared first on Hurry The Food Up.

I don’t know about you, but when the weather starts warming up I crave healthy meals that are light and simple to make.

This salad is definitely one of those easy recipes as it can be put together in under 15 minutes.

Making it a great option for a quick lunch, or if you don’t want to turn up to a last-minute barbecue empty-handed! (Click this link if you’re trying to find vegetarian recipes for any occasion)

The best thing about cheese salad recipes like this one is they don’t have a lot of ingredients and you can easily find everything you need in the local grocery stores.

Staple salad recipes are a great thing to have in your repertoire if healthy eating is important, but I’ll get into why later one.

The first question you might have though is ‘what cheese should I use?’, so let me explain.

What is the best cheese for salads?

Medium to hard cheese works best in this particular salad as we want to have a little ‘bite’ to it. I love a good cheddar!

To those of you that are new to cheddar cheese then I suggest looking for one that has been matured for about 12 months.

Any less and it won’t have the full tangy flavor that cheddar should have (though you can get away with 9 months at a push).

Much more than 12 months (especially 18 months and above) and we’re starting to head into ‘vintage’ cheddar territory.

While I personally love vintage cheddar, I wouldn’t recommend it as a starting point.

Of course, cheddar isn’t always available – or maybe you just don’t like sharp cheddar. In that case, simply use your favorite cheese.

I would recommend one of these alternatives:

• Blue cheese, which is semi-soft and slightly salty. Did you know that the veins on the cheese comes from edible mold it’s made from called Penicillium (sound familiar?).

• Feta cheese, another salty favourite! This Greek delight is aged in brine and made with a mixture of sheep and goat’s milk.

• Halloumi cheese, hailing from Cyprus also has a salty taste and is delicious when grilled.

• Creamy goat cheese, is made purely with goat’s milk and has a nice tart flavor – perfect for a salad!
  
• Parmesan cheese. Not always vegetarian (especially in Europe), but very tasty. Vegetarian versions are generally available, under different names. Interestingly, outside of the European Union, they are mostly vegetarian anyway.
  
• Salad cheese. A cow alternative to feta, and tastes a little less ‘sheepy/goaty’.
  
• Soft cheese like brie. I prefer the harder cheeses in this salad, but can you still make it work!
  
• Mozzarella. Definitely a viable alternative! Either a large ball chopped up, or my favourite – mozzarella already packaged as small balls of cheese. Delicious!
  
• Cottage cheese. Makes things look a little messy for sure, but if taste and high-protein is what you’re after then go for it!
  
• Swiss cheese. Generally medium to hard, and so fits well in the salad. No problems there.

Of course, there is much more than just cheese in this fine summer salad, so let’s find out what that is!

Ingredients

So we know how important cheese is cheese lover but you need something else with it to make it a salad!

Greens

Any good salad needs some fresh green leaves in it of course, but you don’t have to be complicated or fancy.

I love some simple lettuce, think romaine, or baby gem, which ever you prefer. Or, if you want a bit of color how about some purple kale?

The key is that it’s fresh, that way it will taste amazing and the texture will be good as well, no one wants soggy leafy greens!

Crunch

Why do cheeseburgers have pickles on? Why do people love cheese and pickle sandwiches?

Because cheese and pickles just go together! So I couldn’t make my cheese-layered salad without some pickled gherkins. They add to the tang and crunch factor which I love in a salad.

If you’re not a pickle fan, or you can’t find any you could add some crisp cucumbers instead if you like.

Another crunchy ingredient is red onion. This will add to the crunch and also add a pop of color too!

Dressing

To finish this salad you need the perfect complement and this dressing is just right for that. I mixed extra-virgin olive oil, white wine vinegar, dijon mustard, and maple syrup (you could also use honey or agave syrup if you want).

To top it off I seasoned it with a pinch of salt and black pepper and some parsley and then you’ve got a banging salad!

How many calories are in salads with cheese?

My salad contains 516 calories and 21 grams of protein.

Here are the other nutritional values from the recipe card:

Health benefits

Now you might think the healthiest salads wouldn’t have cheese in them, but it’s important to have a balanced diet to be healthy and cheese can absolutely be a part of that.

Although cheese does have a higher calorie count and high amounts of fat and salt, it is also a great source of calcium and protein for vegetarians.

But obviously, if weight loss is a goal of yours it’s all about portion control.

So if you follow my recipe this salad is definitely going to help you reach your protein goals for the day and help you to lose some weight within a calorie-controlled diet.

If you’re going to add an extra handful, or two, then maybe it won’t (no judgment here!).

In terms of the salad leaves, I recommended Romaine or Baby Gem lettuce over Iceberg because other than water there isn’t much nutritional value in Iceberg lettuce.

So definitely opting for a more leafy salad leaf is the best option for nutrition. Not only does it have more fiber but minerals like iron too.

If you’re looking for more meals to help you on your weight loss journey then please download your free 7-day weight loss meal plan.

It is full of inspiration to help you get on track. For even more take a look at the weekly high-protein meal plan for weight loss.

How to make cheese salad

Cheese salad recipe FAQs

No question is too cheesy for us!

Recipe variations

If you want to try some variations to this recipe take a look at these:

• Add extra veg: ​Maybe gherkins aren’t your thing but don’t worry you could swap them out or add extra veg such as juicy tomatoes, kalamata olives, bell peppers, or creamy avocado.

• Different cheese: I’ve already mentioned plenty of options for delicious cheeses above however if you’re still hungry for more, how about Swiss cheese, mozzarella cheese, or cottage cheese if you prefer?

• Different dressing: ​If you’re not keen on my dressing why not try a simple balsamic vinaigrette or some lemon juice?

More recipes like this

If you love my cheese layered salad check out these recipes:

• Pear Walnut Salad with Quinoa and Halloumi
• Chickpea Spinach Salad
• 77 Epic Summer Salads

Print Pin Add to CollectionGo to Collections

5 from 6 votes

Fresh and Tasty Cheese Salad

If you hate salads but love cheese then give my cheese salad recipe a try, I guarantee you will change your mind.

Course Dinner, Salads, Sides

Cuisine Vegetarian

Diet Gluten Free, Egg Free, Dairy Free, Vegetarian

Time Max 20 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet egg-free, gluten-free

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 2

Calories 516kcal

Author Dave

Equipment

• Mixing bowl
• Knife
• Cutting board

Ingredients

• 3 tbsp white wine vinegar
• ½ tsp mustard
• ½ tbsp maple syrup (honey or agave syrup is fine too)
• 2 tbsp olive oil
• ½ red onion
• 2 handfuls salad (lettuce or purple kale)
• 1 ½ cups cheddar cheese (or 7oz = 200g)
• 4 pickled gherkins (around 3oz = 100g) (in a jar, spiced) (called pickles in the US and Canada)
• 1 bunch parsley, fresh
• Salt and pepper to taste

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Mix the white wine vinegar, mustard, maple syrup (or honey), salt, pepper and olive oil together in a small mixing bowl.
  3 tbsp white wine vinegar, ½ tsp mustard, ½ tbsp maple syrup, Salt and pepper to taste, 2 tbsp olive oil
• Slice the red onion into thin half rings. Thin is important. Put them into the dressing to soak.
  ½ red onion
• Give the salad a quick clean and dry. Chop or rip it into small pieces and put in a large salad bowl.
  2 handfuls salad
• Dice the cheese and add to bowl.
  1 ½ cups cheddar cheese
• Slice the gherkins into strips as well, add to bowl.
  4 pickled gherkins
• Give the parsley a quick wash, shake and slice it into small pieces. Add to bowl.
  1 bunch parsley, fresh
• Mix the salad around then pour the dressing over the top. Give it a good mix to make sure everything is fully coated. Serve!

Optional

• Serve with a slice of wholegrain bread on the side
  

Notes

We love salads! If you’re after another high-protein salad, check out this arugula/rocket lentil salad or this falafel salad with tahini sauce!

Also you may enjoy these recipes:

Crazy quick and vegan White Bean Salad

Perfect for lunchbox Raunchy Sweet Potato Salad

Incredibly tasty Vegan Tuna Salad

A beautifully crunchy salad Pear Walnut Salad

 

 

Nutrition

Nutrition Facts

Fresh and Tasty Cheese Salad

Amount per Serving

Calories

516

% Daily Value*

Fat

 

43

g

66

%

Saturated Fat

 

18

g

113

%

Polyunsaturated Fat

 

3

g

Monounsaturated Fat

 

17

g

Cholesterol

 

85

mg

28

%

Sodium

 

622

mg

27

%

Potassium

 

355

mg

10

%

Carbohydrates

 

11

g

4

%

Fiber

 

1

g

4

%

Sugar

 

5

g

6

%

Protein

 

21

g

42

%

Vitamin A

 

3710

IU

74

%

Vitamin C

 

49

mg

59

%

Calcium

 

658

mg

66

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

This is definitely one of my favorite go-to salad recipes in the summer months, and it’s a great one for the whole family.

Take it to the office, make it for a friend, or take it to any special occasions you may have – sharing is caring remember!

For extra weight-loss salad ideas take a look at this collection of 24 weight-loss salads, and hit your summer goals in no time.

The post Fresh and Tasty Cheese Salad (speedy high protein) appeared first on Hurry The Food Up.

That’s a big claim, but one we’re willing to lay on the line. We’re confident.

This is one of the easiest egg breakfast recipes (or even lunch!) that you’re going to find. Fluffy eggs, and creamy shredded cheese, all melted together in a hot skillet ready to eat in just 5 minutes!

Ingredients

So let’s take a look at what ingredients make this recipe so special.

Eggs

If you follow this cheesy scrambled eggs recipe to the letter I promise you will get the perfect scrambled eggs in no time! Pick fresh eggs, and try to always choose free-range if you can – and here’s why….

(I’d like to talk about eggs themselves here, and just how important (and controversial) they are. Be warned: once you peep behind the curtain, there’s no turning back. So if you only want the recipe, just skip to the bottom. If you want to know more about where eggs really come from, then read on.)

To keep it brief, although some ‘free-range’ or ‘organic’ chickens live in better conditions than most, there are even deeper problems than the awful conditions of so many factory farms.

Over time, farmed chickens now generally fall into two categories: chickens bred for meat, or chickens bred for eggs.

When it comes to egg-laying chickens, the males are no use. They’re also not big or fat enough to be grown quickly for meat, so what happens to them?

They get culled shortly after birth – within a day. Untold hundreds of millions of baby chicks, gassed, suffocated or sent through to be macerated by a grinder. All in the name of efficiency. It’s a nasty world.

In Germany, there are a couple of organizations set up to save the young males – Bruderhahn (Brother Chicken) for one, where they will keep the males alive with their female counterparts – for a time at least.

I have yet to find a similar organization in the US, but if you know of one, I would love to hear about it!

Long story short – think about where your eggs come from, and then make the decision about which ones you buy. Every step you make to help helps. No matter how small.

Cheese

Go for a cheddar or even Monterey Jack to get those perfect creamy cheesy eggs. (I tell you the tricky part of this recipe will be to stop yourself from eating it before it’s ready).

Butter

The best cheesy scrambled eggs have got to have some melted butter. It really is the secret ingredient here to get soft scrambled eggs.

It’s simple tips like this that make super easy recipes so much tastier than the others out there.

Seasoning

Ok, so you may already know this, but seasoning your eggs with a pinch of salt and black pepper is so important, just as it is if you were preparing any other meal. It’s a quick step but a crucial one.

Whole Grain Toast

You’ve made your delicious egg breakfast, now you need a bed to lay them on. I can think of nothing better than a thick slice of whole-grain toast!

And whole grain is key because it’s full of fiber so it’s great for your digestive system and helps keep you full until lunch.

How many calories are in scrambled eggs with cheese?

The great thing about this recipe is it is sitting just under my recommended amount for a healthy meal at 327 calories, so you can rest assured you’re getting a complete meal and you will easily be able to sit in a calorie deficit if you’re trying to lose a few pounds.

It also has fantastic 22 grams of protein, so you’re going to feel full and satisfied until your next meal.

Here is a quick overview of the other nutritional facts:

Health benefits

This is a really easy section to write this week. Eggs are a fantastic source of protein. You may wonder, are eggs good for weight loss? I would say they are great to help you eat a calorie-controlled diet.

Their protein content means you will crave snacks less, and feel satisfied for longer and they will help you to also gain muscle if that is one of your goals as well.

If you’re setting out on a weight loss journey, or want to boost your gains at the gym, it is definitely worth trying this Free 7-day High Protein Meal Plan?

And if you’d love even more inspiration after that first week, there is also a weekly meal plan to give you tonnes of ideas for protein-packed meals.

How to make fluffy eggs with cheese on toast

Scrambled eggs with cheese FAQs

Ever had a cracking question about scrambled eggs? We’ve got you covered!

Recipe variations

The key parts that could vary in this simple recipe, I think, are the type of cheese you want to try, or the toppings. I currently have mine without toppings, but you could always add some fresh chives perhaps, or fresh parsley.

You could sprinkle some paprika on top, or how about a dash of sriracha or vegetarian/vegan Worcestershire sauce to add a bit of a kick?

More recipes like this

If you love this I think you’ll like these recipes too:

• Scrambled Eggs with Cream Cheese
• The Best 42 Egg Recipes For Lunch and Brunch
• Best Easy Omelette Recipe

Print Pin Add to CollectionGo to Collections

4.64 from 111 votes

Scrambled Eggs with Cheese

A high-protein and delicous combination you will love – cheesy scrambled eggs! A simple and quick recipe to fuel your day.

Course Breakfast, Lunch

Cuisine American, British, Vegetarian

Diet Low Calorie, Dairy Free, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes

Prep Time 2 minutes minutes

Cook Time 3 minutes minutes

Total Time 5 minutes minutes

Servings 1 person

Calories 327kcal

Author HurryTheFoodUp

Equipment

• Pan
• Grater
• Spatula

Ingredients

• 2 eggs
• ¼ cup cheddar cheese, grated (or Monterey Jack)
• ½ tsp olive oil (or butter)
• Salt and pepper to taste
• 1 slice wholegrain bread (toasted)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Put a frying pan onto a medium heat and put in the butter or oil.
• Break the eggs into a bowl and beat quickly with a fork.
  
• Grate the cheese and have it ready.
• Tip the beaten eggs into the frying pan.
• Layer the cheese on top.
  
• The eggs will start to solidify almost straight away – as soon as they do use a spatula and ‘pull’ the eggs in from the side to the middle.
  
• Repeat the pulling in several times.
• It doesn’t take long, the idea behind this is you’ll have soft, lightly cooked fresh eggs. It’s hard to undercook an egg really, but very easy to overcook. 2 – 3 minutes cooking time is all you’ll need.
• Add some salt and pepper to taste. Done!
  

Notes

Nutri info:

We’ve reduced the amount of cheese and butter for this recipe to stay a bit better within the recommended saturated fat ‘boundaries’. If this is not too important for you, by no means feel free to use 1 tbsp of butter and 1/2 cup of cheese for more indulgence.

If you enjoyed this recipe and want more eggy goodness, make sure you check out these delicious breakfast egg muffins. For a vegan breakfast, these authentic pancakes are the way to go 🙂

Freezable? It can be frozen after they’ve been cooked. That way you can make bigger batches and always have a quick breakfast or lunch.

Nutrition

Nutrition Facts

Scrambled Eggs with Cheese

Amount per Serving

Calories

327

% Daily Value*

Fat

 

21

g

32

%

Saturated Fat

 

9

g

56

%

Trans Fat

 

1

g

Cholesterol

 

357

mg

119

%

Sodium

 

878

mg

38

%

Potassium

 

219

mg

6

%

Carbohydrates

 

13

g

4

%

Fiber

 

2

g

8

%

Sugar

 

2

g

2

%

Protein

 

22

g

44

%

Vitamin A

 

759

IU

15

%

Calcium

 

283

mg

28

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

I hope you enjoyed this recipe. It is a firm favorite in my house, especially with the kids! They love it because it’s so quick to make, and I love it because they always eat everything on their plate.

Let me know in the comments if you try yours with a different type of cheese or topping, I’m always on the lookout to find something new to try!

Don’t forget to download your Free 7-Day Meal Plan for more ideas.

The post Scrambled Eggs with Cheese: Delicious and High Protein appeared first on Hurry The Food Up.

The dressing is a work of art too – just imagine a bit of oil, maple syrup, lime, spicy sauce and a few peanuts all sloshing around together – what could be better?

Another reason why I had to try out this tofu salad (thanks to Jamie Oliver for the inspiration) was to discover a vegan dish that is high in protein and low in carbs at the same time. You won’t believe how difficult that is to find!

But I was successful: for 496 calories you get 24 grams of protein and just 22 grams of carbs! I dare you to show me a vegan dish with similar stats!

Main Ingredients

Firm tofu

Tofu, also known as bean curd, is the protein star of the recipe. It’ll get you crispy and solid cubes that will safely carry all the salad flavours. You can even go for extra firm tofu which has a denser and chewier feel than other types of tofu.

You can find tofu in most grocery stores or online. For this recipe, I recommend using fresh tofu from the supermarket.

Fresh vegetables

Bean sprouts, radishes, cucumber, spinach and pineapple are an attractive blend of colours and textures. All veggies have unique tastes which you rarely imagine together. But it works!

Dressing

When you combine olive oil, maple syrup, hot sauce, and lime, you have a perfectly sweet and spicy Asian salad dressing ready in a flash. Some salt and pepper to taste make it complete.

Garnish

A few sprinkles of chili pepper and peanuts top off the salad with some spice and crunch!

How many calories are in this Asian Tofu Salad?

This Asian tofu salad contains around 496 calories per serving. It’s enough to make a filling meal without worrying about those extra numbers.

Here’s a short overview of nutritional value per serving (531g):

Quite impressive for a salad, isn’t it?

Health benefits

This salad presents many health benefits, starting off with tofu as a rich source of ‘complete’ plant-based protein, iron and calcium.

It’s both low in calories and high in protein which makes it a true gem for special diets and vegetarian menus.

Eating a protein rich food like tofu will help you feel full and provide numerous benefits for your metabolism and weight loss. It’s time to forget about all those late-night cravings sabotaging your goals!

If you are interested in losing weight or simply learning to say no to certain naughty foods, why not check out our free 7-day vegetarian weight loss meal plan?

Another healthy thing about this salad is the perfect balance of vitamins, minerals and other nutrients from fresh vegetables.

Spinach is rich in vitamins A, C and E, folate, iron and potassium. It also has calcium, manganese, and vitamin K important for bone health.

Bean sprouts, pineapples, radishes and chili peppers are good sources of vitamin C which is necessary for the growth and repair of body tissues and the proper functioning of the immune system.

Last but not least, cucumber! Not only can the water in cucumbers prevent dehydration, but the fruit also provides dietary fiber for bowel health and potassium for your kidneys, heart and muscles.

Are you convinced to try this salad already? All you have to do is follow some simple step-by-step instructions.

How to make the perfect tofu cubes

As a matter of course, I came across a challenge every ambitious vegetarian has to face sooner or later – making crispy tofu. Lucky enough I found it’s super easy! Let me give you a quick intro:

All you need is a pack of firm tofu and some oil. Bonus: to release excess water use a tofu press (if you have) or paper towels. You can just place tofu on a paper towel-lined plate and put some weight on top.

Slice the block of tofu into small cubes, about 1 cm squared.

Heat up some oil in a pan on medium heat and then add the tofu.

Fry for about 15 minutes. Add some more olive oil once the tofu starts to stick to the pan. Make sure to add a decent amount of salt too. Stir every three minutes or so.

Patience is a virtue: the tofu starts crispening up after about 10 minutes, so give it the time it needs!

Make sure you try them along the way and see if you need to add more salt or let them get more crispy.

Et voila. Perfect tofu cubes!

How to make Asian tofu salad

• Prep work: make the tofu cubes following the instructions above. If you want to master your multitasking skills, wash the veggies and prep them for the salad (slice the radishes, cut the cucumber and pineapple) while occasionally stirring the tofu.
  
• Dressing time: mix olive oil, honey, sriracha, and lime juice. As a final touch sprinkle salt and pepper. Done!
  
• Assemble: throw everything together except for the tofu cubes. They can get mushy so best add them to each serving separately. Garnish the salad with chili and peanuts.

FAQs

What does tofu pair well with?

The best thing about tofu is that it soaks up the flavours of whatever you decide to pair it with so options are pretty much endless. Preparation methods depend on its texture which ranges from mostly liquid to extra firm.

Tofu is often featured in stir-fries, salads, soups, sauces, dips, smoothies, rice and noodle dishes. It goes well with soy sauce, ginger, chili oil, green onions, garlic, limes, sesame oil, peanut butter and more.

Can I make this tofu salad ahead?

Yes, this salad can be made in advance if the ingredients are stored properly. Cut cucumbers and sliced radishes can last in an airtight container in the fridge for about 2-3 days.

The dressing is great for making ahead and it will stay good for about 3-4 days.

How to store Asian tofu salad?

I suggest storing cooked tofu cubes separate from the rest of the ingredients in an airtight container in the fridge and tossing them into the salad before serving. This way they can last longer but may still lose their crispiness over time.

If you want to save some leftovers for longer, consider adding the dressing to individual servings instead of the whole salad.

Can I eat raw tofu?

Yes, you can eat tofu right out of the package by draining off excess liquid. The best way to enjoy it raw is by using silken tofu.

If you’re interested in raw tofu dishes, you can check out this Japanese silken tofu recipe and its variations with radish and basil or dessert with mango coulis.

Is tofu healthier than meat?

Yes, tofu can be considered healthier than meat in the sense that it’s free of the cholesterol and saturated fat found in meat.

Is it OK to have tofu every day?

It’s generally considered safe to eat tofu every day (as long as it’s not the only food you eat). There are plenty of easy vegetarian tofu recipes to incorporate into everyday meal plans. As a general rule for EVERY food though, we would suggest having a day or two now and then without eating tofu.

Asian Tofu Salad variations and alternatives

It’s easy to get creative when it comes to salads! So a few personal touches wouldn’t hurt the Asian tofu salad recipe either.

First of all, it’s up to you which hot sauce and chili pepper to use. If you don’t like the heat, choose something with a mild spice level.

If you’re allergic to or just not fond of peanuts, sprinkle the salad with sesame seeds instead. It’s also fine to use lemon juice instead of lime juice for the dressing.

You can try to cross out some ingredients that don’t work for you, but keep in mind that it will alter the salad flavour.

More tofu recipes

These ideas can make great additions to vegetarian and vegan diets and satisfy your taste buds!

All vegan and delicious Asian tofu recipes:

• Vegan Poke Bowl with Sesame Tofu
• Speedy & Easy Vegan Tofu Pad Thai
• Japanese Silken Tofu – Hiyayakko
• Vegan Pho Recipe
• Korean Vegan Bibimbap Bowl
• Vegan Lettuce Wraps
• Vietnamese Green Noodle Salad

Try our vegan take on some classics too:

• The Best Vegan Tofu Scramble Recipe for Breakfast
• Vegan Tofu Bolognese
• Silken Tofu Vegan Ice Cream

Print Pin Add to CollectionGo to Collections

4.73 from 18 votes

Crunchy Asian Tofu Salad (High Protein and Vegan)

Crispy tofu cubes, crunchy veggies and a superb dressing make this Asian tofu salad too delicious to be so healthy!

Course Dinner, Salads, Sides

Cuisine Asian, Vegan

Diet Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian

Time Max 20 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2 people

Calories 496kcal

Author HurryTheFoodUp

Equipment

• Knife
• Cutting board
• Pan

Ingredients

• 14 oz firm tofu (ideally get fresh tofu from the supermarket)
• 1 cup bean sprouts
• ½ bunch radishes
• ½ medium cucumber
• 1 handful spinach
• 1 small tin pineapple (small tin = 8 oz = 225g = ¼)
• 1 tbsp olive oil

For the dressing

• 2 tbsp olive oil
• 1 tbsp maple syrup
• 1 tsp sriracha (or equivalent)
• ½ lime (juiced; lemon also works)
• ½ chili pepper (eg. jalapeño)
• 1 small handful peanuts
• Salt and pepper to taste

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Press out some excess moisture of the tofu block, then cut it into small cubes (about one square centimeter).
  14 oz firm tofu, 1 tbsp olive oil
  
• In a pan heat up some oil at a medium heat and in the tofu goes. Fry for about 15 minutes until golden brown. Multitasking challenge: make sure you stir every now and then (and add some salt) while you prep the rest of the salad. You can do it, bring it on!
  
• Next up: wash your veggies!
• Slice the radishes.
  ½ bunch radishes
• Cut the cucumber lengthwise in half, remove the seeds with a small spoon and cube what’s left.
  ½ medium cucumber
• Cut the pineapple into small chunks as well.
  1 small tin pineapple
• Throw everything into a bowl along with the spinach and bean sprouts.
  1 handful spinach, 1 cup bean sprouts

Now to the dressing

• Combine olive oil, maple syrup, sriracha, lime juice, salt and pepper and toss it into the salad.
  2 tbsp olive oil, 1 tbsp maple syrup, 1 tsp sriracha, ½ lime, Salt and pepper to taste
• Get the tofu cubes and place them in a separate bowl. Add them to each salad serving. (If you throw them right into the salad they’ll get mushy quickly).
• Also for garnish, cut the chili and roughly crush or chop the peanuts. Sprinkle them over the salad when serving.
  ½ chili pepper, 1 small handful peanuts
• Enjoy!

Notes

Adapted from Jamie Oliver. Awesome salad!!

HAVING LEFTOVERS? No problem! You can throw in the bean sprouts, pineapple or radish into this lovely Vegetable Stir Fry or this tasty as Fake Lo Mein.

IF YOU LIKED THIS RECIPE: Then you need to check out our Asian Style Pasta Salad too! And while we’re at it, how about this awesomely named Dragon Noodle Stir Fry?

Nutrition

Nutrition Facts

Crunchy Asian Tofu Salad (High Protein and Vegan)

Serving Size

 

531 g

Amount per Serving

Calories

496

% Daily Value*

Fat

 

37

g

57

%

Saturated Fat

 

5

g

31

%

Polyunsaturated Fat

 

10

g

Monounsaturated Fat

 

21

g

Sodium

 

378

mg

16

%

Potassium

 

442

mg

13

%

Carbohydrates

 

22

g

7

%

Fiber

 

5

g

21

%

Sugar

 

11

g

12

%

Protein

 

24

g

48

%

Vitamin A

 

1573

IU

31

%

Vitamin C

 

37

mg

45

%

Calcium

 

313

mg

31

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

Whether you choose it to be a side dish or a main course, this delicious tofu salad will encourage you to explore the variety of tofu in Asian cuisine. You can try various easy recipes with marinated, fried, smoked, grilled or baked tofu.

Now excuse me while I enjoy my not-so-small bowl of mouthwatering Asian tofu salad.

The post Crunchy Asian Tofu Salad (High Protein and Vegan) appeared first on Hurry The Food Up.