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.

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!

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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

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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.

Made with spinach, feta, sundried tomatoes and basil, it takes on new exciting flavors that you might not have tried in an omelette before.

So take out your pan and let’s get that protein boost first thing in the morning!

What is a high protein omelette?

This high-protein omelette is a recipe that packs a punch of egg and feta protein with an addition of greens of your choice and sundried tomatoes.

With this omelette for breakfast, you can get a low-calorie meal with a satisfying amount of protein to start your day right.

What makes low calorie omelette high protein?

I’ve given a classic egg omelette a lovely makeover to turn it into a higher-protein dish.

It’s made with 3 eggs which alone contain around 17 grams of protein and low-fat feta cheese which adds another 5 grams.

Together with a few more nice additions, the omelette comprises an impressive 27 grams of protein.

A high protein breakfast like that is amazing for you because it can sustain you until lunch without unexpected hunger pangs.

I never tired of pointing out the benefits of a protein diet and this case is no exception. If you dream of losing weight or simply want to eat healthily, then you should try this breakfast omelette.

Protein is also great for muscle building, so it’s essential for people who work out.

You can check out our free 7-day high protein meal plan with either weight loss or muscle-building goals in mind.

Since it’s not always easy for vegetarians to consume enough protein, I’ve also gathered useful tips and compiled them into a guide for increasing vegetarian protein intake.

You can also find more ways to get protein from eggs in our compilation of protein egg recipes!

How many calories are in a high protein omelette?

This healthy omelette recipe contains only 348 calories, making it a low-calorie meal option.

If you want to change the number of eggs you use, keep this in mind:

Omelette calories 3 eggs: 348 kcal, 27 g protein
Omelette calories 2 eggs: 285 kcal, 21 g protein
Omelette calories 1 egg: 222 kcal, 15 g protein

Here’s a quick overview of 3-egg omelette nutrition:

The low-calorie and high-protein contents in tandem make this recipe great for weight loss and body weight management.

Eggs are good for weight loss, low-fat feta isn’t bad either, so the only other thing you need is the right mindset for a successful weight loss.

You can also grab a few weight-loss salad ideas just to make sure your diet is balanced and full of fiber.

Key ingredients for a 3-egg omelette

Eggs

You’ll need three of those for this protein omelette. Egg protein is a complete protein with essential amino acids that support muscle building and overall health.

Low-fat feta

The low-feta version of feta cheese is the way to go. It’s as good as the original but less calorie-dense.

You can also experiment with other types of cheese, like mozzarella, goat or cottage cheese. Just to offer you a glimpse of what I’ve tried: ricotta didn’t do it for me.

Greens of choice

I recommend baby spinach but it’s totally up to you. It can be arugula, Swiss chard, or whatever substitute for spinach you deem fit.

Sundried tomatoes

Sundried tomatoes are probably my favorite last-minute adjustment to this omelette.

If you don’t like them, you can use fresh, canned or roasted tomatoes or go for something untomatoed like roasted bell peppers. But the latter may steal some time off your busy mornings.

Butter

Butter and eggs go well together, so add a pat of butter to your pan for smoother cooking.

Basil leaves

Add a few basil leaves for a touch of aromatic taste. It’s important flavor-wise but can be skipped if you don’t like it.

You can also check out these herb substitutes for basil leaves for more inspiration!

Whole grain bread

I suggest eating this three-egg omelette with a slice of whole grain bread for some extra protein and fiber.

Seasonings

A pinch of salt to taste and a dash of freshly cracked black pepper would be amazing for this recipe. I also add some sriracha to spice it up.

Health benefits of spinach omelette

Among other things, eggs contain lutein and zeaxanthin, two antioxidants important for eye health and reducing the risk of eye disorders.

Eggs are also a good source of healthy fats. One large egg has 5 grams of fat where about 3 grams are heart-healthy monounsaturated and polyunsaturated fats.

Basil is another component rich in lutein and zeaxanthin, as well as essential oils, calcium and vitamin K.

Adding spinach to your omelette is a great way to increase your iron, vitamin C and E, potassium and magnesium intake.

Iron is essential for transporting oxygen throughout your body, and vitamin C helps improve iron absorption.

How to make the perfect omelette

Serving suggestions & variations

The first version of this simple omelette recipe I tried was with spinach, ricotta and sriracha but it didn’t do much for me.

So I opted for feta instead of ricotta and added sundried tomatoes and a few basil leaves.

You can try ricotta yourself or go for a different kind of cheese, such as mozzarella, goat or cottage cheese or even grated cheese like cheddar.

Your choice of greens is pretty much unlimited too. Arugula, Swiss chard, kale, collard greens, and so on.

As I mentioned, sundried tomatoes are my favorite choice but you can try something different, like fresh cherry tomatoes or roasted bell peppers.

Another idea is to add some beans, chipotle and sour cream with cilantro. It’s different but still a great choice.

Omelette tips

Here are some quick omelette tips for the best results:

• Whisk your eggs well to reach a uniform texture without white streaks
• Use a proper non-stick pan to ensure easy cooking and folding.
• Cook over low or medium-low heat to avoid dry or burned omelettes.
• For a cooked-through fluffy omelette, cover it with a lid while cooking.
• Serve your omelette immediately. It tastes best when fresh and hot.

Protein omelette FAQs

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5 from 1 vote

Super-Quick High Protein Omelette

If you want a protein-packed super-breakfast (that you can change easily), this high-protein omelette is the perfect recipe.

Course Breakfast

Diet Low Calorie, Dairy Free, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 1

Calories 348kcal

Author Abril Macías

Equipment

• Spatula
• Pan

Ingredients

• 1 oz baby spinach (or greens of choice)
• 3 eggs
• Salt to taste
• ½ tsp butter
• 1 ½ tbsp low-fat feta cheese
• 1 tbsp sun-dried tomatoes in oil
• 8 basil, fresh
• 1 tsp sriracha (optional and adjustable per taste)
• ¼ tsp black pepper (freshly cracked)
• 1 slice wholegrain bread

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Wash the spinach in warm water and let drain.
  1 oz baby spinach
  
• Whip eggs with a good dash of salt until whites and yolks are completely incorporated homogeneously (no white streaks around).
  3 eggs, Salt to taste
  
• In an omelette pan or a medium-large non-stick pan, melt the butter over medium heat until it is bubbling. Add the whipped eggs. Mix with a spatula or chopsticks until you see small curds beginning to form. Then turn the heat to low and spread the egg mixture evenly until the edges of the pan. Cover with a lid and allow to cook until the omelette has a custardy top (do not go for a dry surface, the omelette will be dry then) and then turn off the heat.
  ½ tsp butter
  
• Over the custardy top of the omelette, add the feta, tomatoes, basil and spinach.
  1 ½ tbsp low-fat feta cheese, 1 tbsp sun-dried tomatoes in oil, 8 basil, fresh
  
• Fold omelette in half or like a crepe.
• Transfer to a plate, top with sriracha, salt and black pepper. Eat immediately with a slice of wholegrain bread.
  1 tsp sriracha, ¼ tsp black pepper, 1 slice wholegrain bread
  

Notes

Tip: use any veggies or greens you have at hand.

In love with eggs? Try these recipes:

• Simple and quick Easy Tomato Omelette
• Culinary delight 3 Ingredient Microwave Mug Omelette
• Delicious Best Easy Omelette Recipe
• Interesting combination Silken Tofu Omelette with Eggs
• Best Ever Egg Recipes For Breakfast

Nutrition

Nutrition Facts

Super-Quick High Protein Omelette

Amount per Serving

Calories

348

% Daily Value*

Fat

 

19

g

29

%

Saturated Fat

 

7

g

44

%

Trans Fat

 

0.1

g

Polyunsaturated Fat

 

3

g

Monounsaturated Fat

 

6

g

Cholesterol

 

508

mg

169

%

Sodium

 

664

mg

29

%

Potassium

 

604

mg

17

%

Carbohydrates

 

19

g

6

%

Fiber

 

3

g

13

%

Sugar

 

5

g

6

%

Protein

 

27

g

54

%

Vitamin A

 

3656

IU

73

%

Vitamin C

 

14

mg

17

%

Calcium

 

162

mg

16

%

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.

More vegetarian egg recipes

If you want something similar to a vegetarian omelette recipe, I suggest you check out these gems:

• Silken Tofu Omelette with Eggs
• High Protein Eggs & Asparagus Breakfast
• Vegetarian Egg Drop Soup
• Easy Vegetable Frittata
• Breakfast Egg Burrito

I hope you liked this easy omelette recipe with protein! Share your favorite omelette filling and how many eggs you use in the comments.

The post Super-Quick High Protein Omelette (27g protein!) appeared first on Hurry The Food Up.