This is essentially a vegan noodle soup inspired by the Vietnamese dish pho (pronounced fuh like ‘duh’). The word pho technically just means noodles but it is used to refer to a dish usually made of broth, rice noodles and thinly sliced meat.

Obviously, we’ve lost the meat, so this is a tofu pho recipe!

Don’t forget, if you need more homemade recipes that work every time and that ARE NOT AI generated (like so much rubbush coming out these days) then you can get them all in one vegetarian app right here.

How to make vegan pho

This easy pho recipe comes together in just 15 minutes. That is a super-speedy recipe!

All you have to do is:

1. Fry up the onion, garlic and ginger.
2. Add vegetable broth, peppers, soy sauce and noodles and let it all simmer.
3. Fry the tofu separately, until it’s all crispy-crunchy, then add it at the end so it doesn’t get soggy.

One tip for super crispy tofu is to toss it in cornflour before you fry it!

This make a really authentic Vietnamese Pho.

Alternatives

The toppings are what really make an easy vegetarian pho recipe really exciting – try peanuts, spring onions, jalapeño and basil… maybe a dash of lime or sriracha too? Mouthwatering, and you can put your favourite twists on it.

My personal faves are peanuts, spring onion, and cilantro. Give that a try if you’re unsure!

You can also add leftover vegetables – think mushrooms, bok choy, carrot – they all work really well!

The final result is a hot steaming bowl of broth, brimming with bright flavours. Dinner of kings!

Making it right PHO you!

Given that this is a vegan rice noodle soup, it’s almost gluten-free. The reason we say almost, is because soy sauce is a sneaky one and often has wheat in it!

However the rice noodles are gluten free and you can find soy sauce made with rice instead of wheat, or you can use tamari as a substitute.

Vegan and Vegetarian Pho variations

If you aren’t vegan, you can add a boiled egg to your pho for extra protein (and taste, it’s delicious!). That can also replace the tofu If you don’t like it, and most vegan meat substitutes also work.

If you’re looking for a vegan Asian noodle soup that you can bring to work with you, or meal prep and eat later, try our noodle soup in a jar. It’s similar to this authentic vegan pho recipe but just… in a jar!

And that’s a vegan pho recipe pho you (for more recipes like this check out our vegan low fat recipes)! (Pardon the pun)

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5 from 4 votes

Easy Vegan Pho (Authentic Vietnamese Noodle Soup)

After a delicious and filling dinner? Try our vegan pho recipe – a healthy Vietnamese noodle soup with crispy tofu topping!

Course Dinner, Lunch, Soups

Cuisine Vegan

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

Time Max 20 min

Calories 450 – 650 kcal

Type abril, 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

Calories 520kcal

Author Hurry The Food Up

Ingredients

For the soup

• 1 tsp olive oil
• 1 medium onion
• 1 tbsp ginger, fresh
• 1 clove garlic
• 5 cups vegetable broth
• 1.5 tbsp soy sauce
• Black pepper to taste
• ½ bell pepper, red
• 4.5 oz rice noodles
• 1 lemon

For the tofu

• 1 tsp olive oil
• 8 oz firm tofu

Toppings

• 1 cup bean sprouts
• 3 spring onions
• 1 handful cilantro/coriander, fresh
• 1 handful basil, fresh
• 2 tbsp peanuts
• 1 jalapeño

US CustomaryMetric

Get Recipe Ingredients

Instructions 

For the tofu

• Heat up the olive oil in a pan to medium heat. Dice the tofu and add to the pan with a pinch of salt. Fry for about 15 minutes until crispy.
  1 tsp olive oil, 8 oz firm tofu

For the soup

• Heat up the olive oil in a pot to low heat.
  1 tsp olive oil
• Dice the onion. Finely dice ginger and garlic. Then add into the pot and let it simmer for a couple of minutes.
  1 medium onion, 1 tbsp ginger, fresh, 1 clove garlic
• Add the vegetable broth and bring to a boil.
  5 cups vegetable broth
• Add soy sauce and pepper. Dice the bell pepper and off it goes into the soup.
  1.5 tbsp soy sauce, Black pepper to taste, ½ bell pepper, red
• Add the rice noodles.
  4.5 oz rice noodles
  
• Let the soup cook for another 5 minutes.
• That’s it! The cooking’s done!

Toppings

• Chop cilantro, basil, peanuts, jalapeño and spring onions.

  Pour the soup into a big serving bowl. Serve with cilantro, basil, peanuts, lemon juice, bean sprouts, spring onions and tofu bits.
  1 lemon, 1 cup bean sprouts, 3 spring onions, 1 handful cilantro/coriander, fresh, 1 handful basil, fresh, 2 tbsp peanuts, 1 jalapeño
  

Notes

Pro tip: you’re going to need a fork for this one eat the noodles like you would pasta and slurp the soup. If you find fresh bean sprouts, please store them in a container with water in the fridge. That way they last more than 7 days.

Some final ideas! Pho is so versatile – you can really personalise it.

You can add, for example:

• mushrooms (cook them together with the onion)
• red or yellow bell pepper, sliced in tiny bits (cook together with the onion)
• shallots instead of onions (if you’re feeling fancy)
• a bit of cinnamon, smoky paprika powder, and/or anis (add together with the garlic)
• a carrot (sliced julienne, cook together with the broth)
• peanuts (as a topping)
• fried onions (as a topping)
• turmeric (extra flavour)
• lemongrass (extra flavour)
• fried tofu crumbles (extra consistency and protein)

 

Have fun experimenting and finding your favourites! 🙂

Looking for more tasty noodle dishes?

• Hot & Healthy Dragon Noodles
• Protein Packed Noodle Salad in a Jar
• Easy Peasy Vegan Lo Mein
• Creamy Dreamy Peanut Stir Fry

Nutrition

Nutrition Facts

Easy Vegan Pho (Authentic Vietnamese Noodle Soup)

Amount per Serving

Calories

520

% Daily Value*

Fat

 

15

g

23

%

Saturated Fat

 

2

g

13

%

Polyunsaturated Fat

 

5

g

Monounsaturated Fat

 

7

g

Sodium

 

3239

mg

141

%

Potassium

 

462

mg

13

%

Carbohydrates

 

80

g

27

%

Fiber

 

7

g

29

%

Sugar

 

12

g

13

%

Protein

 

20

g

40

%

Vitamin A

 

2645

IU

53

%

Vitamin C

 

66

mg

80

%

Calcium

 

217

mg

22

%

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.

The post Easy Vegan Pho (Vietnamese noodle soup, 15 mins) appeared first on Hurry The Food Up.

The UK version of beans are quite different from their counterpart in the US, which tend to be sweeter and have a BBQ kick.

These are savoury, tasty and pack a nice nutritional bang. They also happen to taste awesome, and we sometimes eat them as beans on toast.

This recipe came about as I used to bring over baked beans on the plane every time I went back to Britain.

One time I had them in a backpack and they forced me to throw away a 4-pack at security. What a waste!

I swore it would never happen so I went about perfecting this recipe!

I’ve kept our recipe nice and simple, too, so it’s easy to put together on a busy morning, whether it’s a weekday or weekend. It also tastes freakishly close to the original, meaning it’s always guaranteed to work.

As always, we use NO AI in our recipes, and our recipes are tested time and time again to make sure they really work well.

Here’s the how-to guide and ingredients. The beans are actually vegan, and it’s very easy to make them into a full meal like we do in England and Ireland. They also go really nicely with an Ulster Fry.

If you need an App with with a load of healthy, veggie meals built in, you can download the App here.

British Baked Beans – better than the high sugar version

Using simple white beans, like navy beans, means that you can create a dish that’s exceptionally high in both protein and fiber, as well as folate and magnesium.

What I’ve found recently that is by eating lots of fiber high content like beans (and chickpeas too) is that they’ll keep me feeling full for ages.

This is turn stops me craving snacks and sweet foods – by default it helps me keep the weight down.

There’s a reason they’re a part of The Vegetarian Protein Fix.

I don’t win anything by convincing you to eat more beans – but they just seem to be so damn good for you it would be silly to look the other way.

The final statistic that convinced me of the wonders of beans was the one mentioned here by WHFoods – that research shows diets high in legumes can reduce the risk of heart attacks by up to 82%!

That’s ridiculous. It’s harder to think of a reason not to eat them 😉

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4.77 from 13 votes

British Baked Beans (Heinz Copycat)

Vegetarian Baked Beans. Thick and full flavoured with a moreish tang. Low in calories, ready in 15 minutes and just as good as the ‘original’ from Heinz!

Course Breakfast, Lunch

Cuisine Vegan, Vegetarian

Diet Egg Free, Low Calorie, Low Fat, 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 10 minutes minutes

Total Time 15 minutes minutes

Servings 2 servings

Calories 355kcal

Author Hurry The Food Up

Ingredients

• 1 tsp olive oil
• 1 clove garlic
• ½ onion
• 1.5 cups white beans, cooked (~1 can, 15oz/425g)
• 1 tsp thyme, dried
• 1 tsp sage
• ¾ cup tomato passata
• 1 tbsp nutritional yeast
• 1-2 tsp Worcestershire Sauce (vegetarian) (or 2 tsp white wine vinegar and 1 tsp maple syrup for every 2 tsp Worcester sauce)
• ½ tsp Tabasco sauce (skip if you like)
• Salt and pepper to taste

Bread and Tomatoes

• 1 tsp olive oil
• 2 slice wholegrain bread
• 8 cherry tomatoes

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Dice the onion and garlic, then fry both in olive oil.
  1 tsp olive oil, ½ onion, 1 clove garlic
• As soon as the onion starts to turn translucent add the white beans.
  1.5 cups white beans, cooked
• Now add the tomato passata, herbs, Worcester sauce, nutritional yeast and tabasco sauce.
  1 tsp thyme, dried, 1 tsp sage, ¾ cup tomato passata, 1 tbsp nutritional yeast, 1-2 tsp Worcestershire Sauce (vegetarian), ½ tsp Tabasco sauce
• Let it simmer for about 10 minutes and give it a taste test.
• Finish off with salt and pepper, if needed.
  Salt and pepper to taste
• BAM! Done. You just decoded Heinz’ Baked Beans recipe 😉

Tomatoes and Bread

• In a pan on medium heat the olive oil and chuck in the tomatoes. Toast the bread as you normally would. Season with a little salt.
  1 tsp olive oil, 2 slice wholegrain bread, 8 cherry tomatoes
• Done!
  

Notes

• Make-ahead? Yes, prep the night before.
• Freezable? Yes! Baked Beans can be frozen.

 

IF YOU LIKED THIS RECIPE: Then you definitely need to check out our Farmer’s Breakfast (awesome potato hash) and our quick and easy Great British Eggy Bread.

INSPIRED BY: Amuse Your Bouche 

Nutrition

Nutrition Facts

British Baked Beans (Heinz Copycat)

Amount per Serving

Calories

355

% Daily Value*

Fat

 

6

g

9

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

3

g

Sodium

 

519

mg

23

%

Potassium

 

1322

mg

38

%

Carbohydrates

 

59

g

20

%

Fiber

 

14

g

58

%

Sugar

 

9

g

10

%

Protein

 

20

g

40

%

Vitamin A

 

835

IU

17

%

Vitamin C

 

31

mg

38

%

Calcium

 

145

mg

15

%

Iron

 

7

mg

39

%

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

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

The post Easy British Baked Beans (High protein, vegan) appeared first on Hurry The Food Up.

If you’d like to listen to more about this recipe, you can do so in the link below.

If you’re anything like me, breakfast might be a meal that sometimes you just can’t be bothered with. Maybe you’re running late for work, maybe you’ve had a late night or maybe you just don’t have an appetite in the morning!

Chia seeds are ram-packed with energy and nutrients, so a relatively small portion could fuel you all morning, meaning you don’t have to worry about a heavy breakfast knocking you out before you’ve even begun the day.

What’s more, they are easy to prepare the night before, taking only a few minutes and some simple ingredients. Leave it overnight and in the morning, all you have to do is eat!

Why I love this recipe so much

In terms of health, chia seed benefits are crazy. They’re part of that mystical, elite category of ‘superfoods’, a favourite term of this day and age, which basically just means that they are super-duper-off-the-scale HEALTHY.

2 tablespoons of chia seeds provide:

From looking at that table we can see that chia contains plenty of fiber, and fibre is an important part of a healthy diet.

We can also see that a chia pudding provides modest levels of protein. This is great because protein has numerous functions in the body, including repairing damaged tissues, muscle growth and helping with our immune system.

You can also see in this podcast why protein needs change as we age.

And the best thing – the little bit of fat that chia contains is over half omega-3! Omega-3 is an essential fat usually found in oily fish.

In fact, gram for gram, chia seeds contain more omega 3 than fatty acids than salmon! That’s quite incredible, but it’s worth mentioning that this is mostly in the form of alpha-linoleic acid (ALA).

Unfortunately, humans can’t process ALA in the same way as omega-3 from salmon, meaning it still isn’t as good a source of omega-3 as we might like!

These tiny black chia seeds are also rich in vital minerals like calcium, iron, magnesium and potassium.

You might want to check out our chia and lemon energy drink, also known as Iskiate. It’s basically flavoured chia water, so if you want pure unadulterated chia energy and health benefits, this is a great way to get them!

Chia’s your chum: benefits of chia seeds for weight loss

We know a lot of our readers are interested in weight loss, so it’s worth mentioning that chia breakfast puddings are a good option if that is what you’re trying to achieve (here are some more weight loss brekkies for those interested!

Of course, no food directly causes weight loss so there are no studies saying that if you eat chia seeds for weight loss the pounds will just fall off!

Weight loss always requires a balanced, healthy meal plan, a small calorie deficit and a sustainable amount of exercise.

However, foods that are healthy, filling and energising and that give your body lots of good stuff in a moderate amount of calories, are the best things to incorporate into a holistic weight loss plan.

A chia breakfast pudding is perfect in that sense!

Fibre and protein are beneficial to weight loss as they are the elements of food that help to make you feel full and energised. Therefore, a breakfast like chia pudding, which has fibre and protein will help to fuel you through the morning.

This means that you are less likely to snack throughout the day, which in turn means you can remain in your calorie deficit and lose weight!

If you want to learn more about weight loss as a vegetarian, we have a vegetarian for weight loss e-book which pretty much covers it all!

We also run a programme called The Vegetarian Protein Fix, to help vegetarians get the best out of their food!

Fix breakfast in your sleep: how to make chia pudding

It’s pretty simple: mix the ingredients together the night before and leave them in the fridge! Overnight, the chia seeds will fatten and absorb the milk, so by morning you’ll have a jelly like mix, ready to be served with any toppings that take your fancy!

There are so many chia pudding ideas out there, it’s hard to know where to start. We went for a simple, straight-forward chia breakfast pudding, which uses just five ingredients.

For the best results, this recipe wants a sweet, soft banana, but if your banana is still a bit underripe, then use a little more maple syrup to give it more sweetness.

One of our favourite tricks is to buy a load of bananas, keep them ‘til they’re turning soft and brown, peel them, stick them in a container and whack them in the freezer.

That way you’ll have a permanent supply of ready to use, sweet bananas.

Other ideas include serving your chia pudding with yogurt, or making coconut chia pudding by using coconut milk or adding desiccated coconut to the mixture. You could also make a chocolate chia pudding, by adding cocoa powder.

We made our chia pudding vegan but you can also make chia pudding with milk from cows.

Really this chia seed breakfast pudding recipe is just an introduction to the many possibilities that chia holds for delicious and healthy breakfasts (for more awesome breakfasts, check out these 400 calorie breakfasts)! Now it’s over to you to get creative!

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4.85 from 13 votes

Chia Breakfast Pudding

Chia breakfast pudding packs a lot of healthy goodness into a small package! Meet tomorrow’s breakfast!

Course Breakfast, Desserts

Cuisine Vegan

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

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes

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

Prep Time 7 minutes minutes

Total Time 7 minutes minutes

Servings 2 people

Calories 386kcal

Author HurryTheFoodUp

Ingredients

• 6 tbsp chia seeds
• 1 ripe banana
• 2 cup soy milk (or milk of choice)
• 2 tbsp cacao powder
• 2 tbsp hazelnuts (ground)
• 1 tsp maple syrup (in case the banana is not very sweet)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Grab a fork and mash the banana in a bowl. Then divide the mash into two glasses.
  1 ripe banana
  
• Now, in a bowl mix the chia seeds and cacao powder with the milk. To avoid cacao lumps use a mixer (we use this immersion blender, and it rocks!) or something similar.
  6 tbsp chia seeds, 2 cup soy milk, 2 tbsp cacao powder, 1 tsp maple syrup
  
• Pour the mix on top of the banana mash.
• And lastly garnish with grated hazelnuts. You can use a food processor to grate them. Or just garnish with whole hazelnuts.
  2 tbsp hazelnuts
• Pop the pudding into the fridge for roughly 8 hours. Enjoy!
  

Notes

IF YOU LIKED THIS RECIPE: Then you definitely need to check out our overnight oats in a jar manual with loads of recipe ideas.

Make-ahead? Yes, ideally it should be made the night before.

Nutrition

Nutrition Facts

Chia Breakfast Pudding

Amount per Serving

Calories

386

% Daily Value*

Fat

 

21

g

32

%

Saturated Fat

 

3

g

19

%

Trans Fat

 

0.1

g

Polyunsaturated Fat

 

12

g

Monounsaturated Fat

 

5

g

Sodium

 

98

mg

4

%

Potassium

 

807

mg

23

%

Carbohydrates

 

40

g

13

%

Fiber

 

18

g

75

%

Sugar

 

11

g

12

%

Protein

 

17

g

34

%

Vitamin A

 

560

IU

11

%

Vitamin C

 

6

mg

7

%

Calcium

 

569

mg

57

%

Iron

 

5

mg

28

%

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

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

The post Creamy Chocolate Chia Protein Pudding (17g per serving!) appeared first on Hurry The Food Up.

Combine those high-protein, low-carb properties with awesome taste and the fact you can make savoury muffins from them, and you’ve got a winner.

They’re vegetarian too, of course.

We’ve recently changed our much-loved Breakfast Egg Muffins (sometimes called egg cups) page – and we now have three brand new versions – as well as the original! All four can be found further down this very page.

And if you’d like hear something weird, check out this podcast on why our protein needs change as we age.

Why this Sports Nutritionist thinks eggs are fantastic

The health benefits of eggs alone are more than enough reason to try these delicious breakfast egg muffins!

Eggs are a total nutrient bomb. Look at the nutritional profile of just 1 large egg:

You’ve got a fat wodge of protein in there and some super healthy fats like omega 3.

What’s more, that’s next to no carbs, so if you’re trying to cut down on carbohydrates for whatever reason, then our egg muffins are the food for you (they’re actually one of our favorite vegetarian low-carb breakfast ideas and by far our fave egg-based snack recipe)!

What you don’t see on that table are the plethora of other nutrients that are tucked away in every egg. We’re talking vitamins on vitamins on vitamins:

• Vitamin A
• Vitamin B
• Vitamin B12
• Vitamin D
• Folate
• Selenium
• Calcium
• Phosphorus
• Zinc

Are eggs a good food for weight loss?

We would also recommend eggs for weight loss. Partly because they are just really super healthy, as you can see above, but also because they are really super filling!

That is thanks to all the protein they contain, which, as studies show, helps you to feel full and can encourage weight loss. Consuming protein literally increases production of peptide YY, a hormone which makes you feel full.

You can also listen to our podcast episode about fad diets here, it’s full of helpful weight loss things you should know!

Furthermore, your belly takes longer to digest protein, meaning that foods high in protein keep you full for longer. If you feel full for longer, you are less likely to snack, reducing your overall energy consumption.

Check out these super high protein egg recipes for more protein-packed egg-based treats!

In this breakfast egg muffin, the added vegetables up the fibre levels and the cheese adds even more protein!

And if you’re following a keto diet, then you’re also in luck! These are keto egg muffins, low in carbs and high in good fats.

If you want to learn more helpful info like this about weight loss and vegetarian foods, why not join The Vegetarian Protein Fix? It’s full of incredible meal plans, professional help and Nutritionist support.

Tips for how to make perfect healthy egg muffins every time

These eggs muffins are really easy to make. Do these tips as well and you’ll have the best muffins every single. Promise!

• Chop your veggies and other ingredients well to avoid uneven cooking and distribution.
  
• Make sure to wipe off any spilled mixture from between slots in your muffin tin to avoid any burning (and make the cleanup easier).
  
• Try not to overfill the slots in the pan as the eggs will rise slightly during cooking and can spill over. If your muffin pan is smaller you can always make more muffins and adjust cooking time accordingly.
  
• Using silicon muffin cups is the best way to make these, I’ve found through extensive testing. Paper muffin cups also work ok, but need a spoon get the stickiest bits of mixture out properly.
  
• You can also skip muffins cups completely if you don’t have them. To stop your egg muffins from sticking to the pan, we recommend using a non-stick muffin tin greased with a little oil. If they still refuse to budge, wait for a few minutes to let them cool and firm up a little before using a fork to gently loosen them out.

Breakfast muffins 4 ways!

This original breakfast egg muffin recipe calls for chopped peppers, spring onions and cherry tomatoes. You can add extras like spinach and cheese, or even a dash of hot sauce to spice it up a bit!

Due to popular demand, we developed three more flavours as well!

Italian style, Asian style, and Smokey-Dokey style. Something for everyone! There’s also 36 egg recipes for breakfast here if you need more inspiration.

1. Italian style

Sundried tomato, fresh cherry tomatoes, basil and creamy crumbly feta give a Mediterranean vibe to these savoury breakfast muffins!

2. Asian style

Shake things up a bit with this egg muffin recipe using soy sauce, spring onions and sesame oil. Serve with sweet chilli sauce, for a delicious Asian inspired snack!

3. Smokey-dokey style

Enjoy our extra high protein egg muffin, jacked up with smoked tofu and flavoured with delicious leek and cheese.

Which one appeals most to you?

What our readers are saying

As soon as I saw these I knew they would be good, but this good? OMG I made them before work this morning they were that easy, in the oven while I got ready. To have such a delicious hot brekki waiting for me was the best! So tasty I wouldn’t change the recipe at all. Now I have leftovers for tomorrow as well. Thanks guys, fantastic! 🙂

Anna ⭐⭐⭐⭐⭐

Had these for dinner this evening, absolutely amazeballs!!

Chris ⭐⭐⭐⭐⭐

I’m on a high protein diet and these are incredible. 2/3 muffins are plenty to fill you up, they’re cheap and easy to make, and make a great alternative to the usual chicken/rise/veggies etc… Thank you!

Waitesy ⭐⭐⭐⭐⭐

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4.60 from 146 votes

Low Carb Breakfast Egg Muffins (25 Minutes, Vegetarian)

Looking for a high-protein, low-carb breakfast? Try these breakfast egg muffins – 1 recipe, 4 amazing flavours!

Course Breakfast, Lunch, Oven recipes

Cuisine Vegetarian

Diet Gluten Free, Low Calorie, Dairy Free, Vegetarian

Time Max 30 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet gluten-free

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 3 (1 serving is 4 muffins)

Calories 219kcal

Author HurryTheFoodUp

Equipment

• Muffin pan
• Baking brush
• Mixing bowl
• Knife
• Cutting board
• Muffin cups or baking paper (only if you don't have a nonstick muffin tin)

Ingredients

• 1 bell pepper, red
• 2 spring onions
• 6 eggs
• 1 handful spinach (or any green leaves)
• ½ cup cheddar cheese (grated; other cheese is fine too)
• Salt to taste
• 4-5 splashes hot sauce (or 1 tsp curry powder)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat the oven to 200°C/ 390°F.
• Wash and dice the bell pepper and onions, and put them in a large mixing bowl.
  1 bell pepper, red, 2 spring onions
• Wash the spinach, lightly chop it and add it to the bowl as well.
  1 handful spinach
• Add the eggs and salt. Mix well. Pro tip – crack the eggs separately before adding. That way if you get a dodgy one, it won’t ruin the whole meal.
  6 eggs, Salt to taste
• Mix in the cheese to the batter.
  ½ cup cheddar cheese
• Add some hot sauce or curry powder.
  4-5 splashes hot sauce
• Grease the muffin tin with oil and kitchen paper/baking brush and pour the egg mixture evenly into the muffin slots. (If you think they might still stick to the pan use some muffin cups or cut out some baking paper and to use as cups – definitely saves time on doing the washing up 😉

  I've found using silicon muffin cups are the best, and need no oil!
• Pop the tray into the oven for 20 minutes or until the tops are firm to the touch.
• Bon Appetit!!
  

Notes

Tips: The Breakfast Egg Muffins are really nice hot or cold! A little spicy sauce is lush, too.

Make-ahead? Yes, they can be reheated easily in the oven or microwave. 

Freezable? Yes, they also freeze well if you make extra!

COOKING TIME: How do you like your eggs? Rather soft? Stick to 20 minutes baking time. If you like them well done, almost crunchy, go for 25 minutes! But note: the longer you bake them the more easily they stick to the tin!

IF YOU LIKED THIS RECIPE: Try out one of our other recipes – if you’re in an eggy mood then this Perfect Omelette is ideal for breakfast, lunch or dinner. This Quick Eggy Bread is a real time-saver too!

Nutrition

Nutrition Facts

Low Carb Breakfast Egg Muffins (25 Minutes, Vegetarian)

Amount per Serving

Calories

219

% Daily Value*

Fat

 

15

g

23

%

Saturated Fat

 

7

g

44

%

Trans Fat

 

1

g

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

5

g

Cholesterol

 

347

mg

116

%

Sodium

 

482

mg

21

%

Potassium

 

303

mg

9

%

Carbohydrates

 

4

g

1

%

Fiber

 

1

g

4

%

Sugar

 

2

g

2

%

Protein

 

17

g

34

%

Vitamin A

 

2925

IU

59

%

Vitamin C

 

56

mg

68

%

Calcium

 

204

mg

20

%

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.

Breakfast Egg Muffin FAQ’s

We’ve added some frequently asked questions, but if you don’t find the answer you’re looking for here pop your question in the comments section and we’ll be happy to help!

Can you freeze egg muffins?

Yes! These muffins can be frozen and enjoyed later – making them perfect for meal prep. 

To thaw we recommend taking them out of the freezer and putting them in the fridge the night before to defrost. Then, you can reheat them in the oven at 350°F (150°C) or pop them in the microwave.

How long do egg muffins last in the freezer?

Up to 3 months as long as they are wrapped well and allowed to cool before putting them in the freezer.

How long do egg muffins last in the fridge?

These tasty veggie egg muffins should last for at least 2 days in the fridge… if you can hold off from eating them for that long 😉

Can I use cupcake liners for egg muffins?

You sure can. We opted to oil our tray to stop the egg muffins from sticking, but you can also use cupcake liners or DIY baking parchment liners to stop them sticking to your pan – it also saves on the washing up too! I’ve found silicon work the best.

How long to bake eggs in a muffin pan?

We suggest baking your breakfast muffins for 20 to 25 minutes (until the tops are firm to the touch.)

Studies used in this article

Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss
Evenness of Dietary Protein
Association of a Mediterranean Lifestyle With All-Cause and Cause-Specific Mortality

The post High Protein Egg Muffins – 4 Ways! appeared first on Hurry The Food Up.

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.

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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.

Here is my prediction: this Cottage Cheese Pancake will soon be one of the most popular breakfasts of humankind.

I know it’s a bold statement, but there are six strong indicators pointing to it. Let me elaborate:

First, it’s super simple to make. The basic recipe just calls for three ingredients: Cottage cheese, eggs and oats and from start to finish you need a maximum of 12 minutes.

Second, eggs are celebrating a huge comeback.

After being looked at suspiciously for decades, a new study has shown that there is no link between eggs and cardiovascular disease.

In other words eggs are super nutritious and not bad for you.

Third, these cottage cheese pancakes are gluten-free, which is very important these days, haha (note: make sure your oats are labeled gluten-free, because they’re sometimes processed in the same factory as gluten-containing grains!)

Fourth, this pancake – because of it’s ingredients – is a 100% natural, no extra powder added, protein powerhouse.

Next to gluten-free, high protein products are the rage nowadays and these tasty pancakes definitely tick that box. How about 26g of protein for breakfast? You’re welcome.

Fifth, all three ingredients help with weight loss because of their satiating effect, making these pancakes an excellent breakfast, even for people on a diet.

Sixth, they taste bloody good. Period.

Eggs are surging through on a comeback, and gluten-free and high protein are taking over the world.

To top it all off, convenient, great tasting weight-loss recipes are an evergreen and always will be.

See the puzzle falling into place? I do. Since the cottage cheese pancakes are riding high on all these trends, they’re a sure bet to become the world’s most popular breakfast from 2016 on (and I bet these cottage cheese bites will be up there too!).

I even ditched my long time favourite the Banana Egg Pancakes for this one!

In case you’re still harbouring any doubts, let’s move to the health section.

Ingredients

Cottage cheese

Cottage cheese belongs to the healthiest cheese groups out there, being low in carbs, low in fats and loaded with proteins ( no wonder we love cottage cheese recipes).

On top of that, cottage cheese is also high in micronutrients like calcium, vitamin B12, vitamin B2 and lots of other nutrients. Dang!

Oatmeal

Oats are one of the healthiest grains mother nature came up with. They’re high in fiber, proteins and a whole host of other nutrients.

As a further example, oats have been linked to lowering the risk of heart disease and diabetes.

Oats can also keep you feeling full for longer which can help to stop you reaching for an unhealthy mid morning snack.

Eggs

Eggs raise HDL, the “good” cholesterol. HDL stands for High Density Lipoprotein. Higher levels of HDL can lower risk of heart disease, stroke and various health problems. Check out our other high protein egg recipes for more eggy inspo!

Not too bad for a breakfast pancake, right?

So tell us:

• Do you think these pancakes have the potential to be more successful than breakfast cereal?
• What is your favourite breakfast dish?
• In general, what was the last dish you’ve been extremely excited about?
• Could you imagine having a smoothie with raw eggs for breakfast?

Edit: Since we released this recipe, they have become my absolute, no doubt favourite breakfast of all time. I seriously love them – Howie was right all along. Dave.

Health benefits

These cottage cheese pancakes are high in protein, low in carbs, gluten free (if that sounds good, you need to check out our vegetarian low carb breakfasts!). we could go on! The reason this dish is so healthy is because of the amazing qualities of it’s individual ingredients.

FAQ’s

We’ve covered some of the most common questions about this recipe, but if you can’t find an answer to yours let us know in the comments section.

Can you freeze cottage cheese pancakes?

Yes, simply let them cool and freeze either flat, or with grease-proof paper between each pancake to stop them sticking together. 

Can you make the mixture ahead and store it in the fridge?

You can definitely blend the mixture up and keep it prepped in the fridge for up to 2 days. 

How many carbs do they have?

32g per serving – a lot less than their traditional flour based counterpart.

What about protein?

These cottage cheese pancakes are super high in protein – 26g per serving in fact!

Are these cottage cheese pancakes gluten free?

Yes, just make sure to choose oats labelled as gluten free.

Do I need to cook the oats before using them?

Nope, just pop them in the blender and you’re good to go.

Will this mix work for waffles too?

Whilst we haven’t tried it ourselves, our awesome readers have reported back that this recipe does indeed work for waffles!

Cooking tips

If you want to become a cottage cheese pancake flipping master, then try out these tips to achieve a fluffy golden pancake every time. 

• Use a non-stick pan! This probably makes the biggest difference when making these cottage cheese pancakes.

• Make sure you have enough oil or butter on the cooking area of the pan, it helps the pancakes to cook a lot smoother all over and they shouldn’t break apart.

• Fry with a lid on when cooking the first side (around 9 minutes) and then flip and cook without a lid for a further 1-2 minutes to brown the other side. Check out the video in the recipe section for full details on this.

• Try cooking multiple small pancakes to begin with, as they’re much easier to flip and control compared to one giant one.

What our readers are saying

Absolutely stellar! Thank you!! I made these as a special treat for Mother’s Day b’fast, and was amazed at how light and fluffy they were!

ineduc8r ⭐⭐⭐⭐⭐

You are God-sent. What’s more both of you are so humble replying to every query. Thank you. Tried it today as lunch and was amazing and so filling. I didn’t quite get the pancake right but the suggestions of others has been helpful. Great work guys!

Abbie ⭐⭐⭐⭐⭐

OMG! Thank you soooooo much for the cottage-cheese-pancake recipe. I haven’t had pancakes in years (since being diagnosed as a Type II diabetic). Made this in the food processor, used coconut oil in the skillet. Gotta say they actually turned out better than any of my pre-diabetic attempts at pancakes!

Sheryl ⭐⭐⭐⭐⭐

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4.75 from 122 votes

Cottage Cheese Pancakes

26g of natural protein. Just three ingredients: Cottage cheese, eggs and oats. 12 minutes from start to finish. You won't be disappointed!

Course Breakfast, Lunch

Cuisine Vegetarian

Diet Gluten Free, Low Calorie, Vegetarian

Time Max 20 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet gluten-free

Prep Time 3 minutes minutes

Cook Time 9 minutes minutes

Total Time 12 minutes minutes

Servings 1

Calories 367kcal

Author HurryTheFoodUp

Ingredients

• 1 tsp coconut oil (or butter)
• ⅓ cup low fat cottage cheese
• ½ cup rolled oats (no pre-cooking necessary)
• 2 eggs
• Salt to taste

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Get a bowl or, even better, use a blender.
• Throw in all the ingredients and whisk/mix until smooth.
  ⅓ cup low fat cottage cheese, ½ cup rolled oats, 2 eggs, Salt to taste
• Add the oil (or butter) to a pan and fry the batter on low to medium heat.
  1 tsp coconut oil
• Flip with a spatula once bubbles start to appear. Cook until both sides are golden brown.
• Simple as!
  

Notes

Nutri info: We used low-fat cottage cheese to reduce the calories and saturated fats for this pancake. Go for regular cottage cheese, if you like!

Tip: Any berries you like can be used. I definitely recommend whatever your fave is, or whatever is in season near you! Fave toppings can be used as well.

Make-ahead? Yes, just keep toppings separate.

Freezable? Yes! Again, either the batter or the pancakes.

Here are some ideas on how to pimp these pancakes up! (All optional of course)

Batter ideas:

 1 tbsp of coconut powder
* A small handful of hazelnuts, almonds or walnuts
* 1 tbsp of peanut butter
* 1 tbsp of protein powder
* 1 tbsp of raisins
* 1 tsp of cinnamon
* 1 tsp of vanilla extract
* A few thin slices of apple or pear

Topping ideas:
* Honey
* Maple syrup
* Cherries, strawberries
* Yogurt
* Sugar and lemon juice

EQUIPMENT & PRODUCT TIPS:
You’ll need a non-stick pan for successful pancake action, but that’s it. See what you think about this pan.

I recently started using coconut oil instead of butter for frying. It works great, especially for pancakes! If you want, give this one a shot.

IF YOU LIKED THIS RECIPE: Then you definitely have to check out our Banana Egg Pancakes! Probably even easier to prepare and absolutely delicious. Or if you’d rather like to go into no milk, no egg direction, check out our roundup of these 24 awesome vegan pancakes!

Nutrition

Nutrition Facts

Cottage Cheese Pancakes

Amount per Serving

Calories

367

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

7

g

44

%

Trans Fat

 

0.03

g

Polyunsaturated Fat

 

3

g

Monounsaturated Fat

 

4

g

Cholesterol

 

330

mg

110

%

Sodium

 

433

mg

19

%

Potassium

 

333

mg

10

%

Carbohydrates

 

30

g

10

%

Fiber

 

4

g

17

%

Sugar

 

3

g

3

%

Protein

 

26

g

52

%

Vitamin A

 

506

IU

10

%

Calcium

 

116

mg

12

%

Iron

 

3

mg

17

%

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

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

If you liked this, you should definitely try our cottage cheese fritter recipe too!

The post 3 Ingredient Cottage Cheese Pancakes (High Protein & Gluten Free) appeared first on Hurry The Food Up.