21 Easy Protein Breakfasts

1. ½ cup part skim ricotta, with sugar free preserves

2. Wasa Flatbread crisp with ½ cup of cottage cheese, sprinkled with Splenda and cinnamon and broiled to heat

3.

16. If you can find a low carb tortilla or flatbread, make a little ham and cheese quesadilla, using only 1/2 of the round tortilla or flatbread adding the cheese and a spoonful of salsa, folding it over, and grilling it on a hot nonstick skillet, pressing down lightly with the spatula.

17. Crack an egg into a little ceramic dish and prink the yolk. Add a spoonful of salsa from a jar and a spoonful of refried beans from a can and some shredded packaged jack cheese and cover with plastic wrap. Microwave on 50% until softly cooked... about 60 seconds. Let sit for 30 seconds before removing wrap.

18. Lunchmeat and cheese roll ups.

19. Protein Banana Nog drink... 1 c skim milk, 1 scoop Vanilla protein, 2 inch chunk of frozen Banana, pinch of nutmeg, 1/4 teaspoon Vanilla extract... and ice, pulsed in the blender... yum!

20. Egg custard for 2
 

Cheesecake Cottage Cheese Pancakes

 

1/2 cup cottage cheese
1 egg
3 Tablespoons Whole Wheat Flour  or Multigrain pancake mix
1 Tablespoon Sugar free Cheesecake pudding mix
1 tablespoon sugar free Jelly or Jam

Whiz in a food processor first 4 ingredients. Add a little water to make batter thinner if too thick.
Spray pan with non stick spray,.
Spoon mixture on to hot pan Cook on low till bubbles appear, and looks a little dry, then flip and cook till done,
Microwave Jelly and drizzle on pancakes
Make sure you make then small it is better for flipping,

4. Homemade Oatmeal Muffins
3 cups oatmeal (regular whole oats)
1 ¼ cups milk, light soy milk or carb countdown
2 eggs
½ cup unsweetened applesauce (or pumpkin)
1/2 cup Splenda
4 scoops protein powder-your choice
2 teaspoons baking powder
Pinch salt

Mix everything together and put in cupcake tins (sprayed with Pam) Bake at 350 for about 20 minutes. Freeze them (after baking) and pull out as needed.

Variations:
Throw in some chopped nuts;
 Add cinnamon or any other spice that floats your boat.
This is just a base recipe ... you can add and delete as you choose. Chocolate protein with 2 Tbs peanut
Chopped apples and cinnamon
Blueberries or other berries

5. One egg, over medium, "fried" in butter flavored PAM, topped with a slice of 2% American cheese and chopped all together with a drop of hot sauce or a teaspoon of salsa. The runny yolk makes it easy to get down.

6. Peel a hard boiled egg & cover it with a couple of ounces of bulk breakfast sausage. Bake it at 350 for about 10 minutes until juices run clear & sausage is no longer pink. (The sausage will shrink so the egg won't be completely covered when it's done.)

7.  I LOVE steel cut (or Irish) oatmeal.  I cook up a batch (that makes enough for the week) then mix each serving with a scoop of protein, add fruit if I have any and top with greek yogurt.  My FAVORITE!

8. Grits with shredded cheddar cheese (not for Connie.....)

9. Scrambled eggs with cheddar cheese

10. Eggbeater omlet with vegetarian chili and cheese.  

11. A cup of warm protein latte. Mix protein of choice with about 1 ox of water in mug until smooth.  Add hot decaf coffee.

12. Protein Pudding. Make one package of Jell-o sugar free vanilla or chocolate instant pudding using skim milk as per package directions. Whisk in three scoops of a complimentary flavor of protein.
 
13. Heat two Brown and Serve sausages in the microwave, and dip in a little ranch dressing or salsa to moisten.

14. Finely chop one slice of deli ham, saute in a nonstick pan with a piece of butter the size of a lima bean. Add 1/2 cup of egg beaters and coo****il set then flip.

15. A slice of cheese broiled on top of half a Wasa flatbread.  Rye flavor has fewest carbs. 

2 eggs
1/2 c. cream mixed with 1/2 cup water
3 tbsp. sugar substitute (Splenda or another heat
stable sweetener)
1 tsp. vanilla extract
1/8 tsp. salt
1/8 tsp. ground nutmeg

Lightly beat the egg and yolk. Add cream, Splenda,
vanilla and salt. Pour into two ungreased 6 ounce
custard cups. Sprinkle with nutmeg. Set in a pan
containing 1/2 to 1 inch of ho****er. Bake at 350
degrees for 35 minutes or until set.

21.    Mock Danish

2 oz low fat cream cheese (soften in microwave)
1 egg
1 tblspn splenda
1 tsp lemon concentrate
1/2 tsp vanilla

Mix softened cream cheese and egg.
Add remaining ingredients.
Microwave on high for 2 minutes.


Nutrition Facts of Original Recipe

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Calories:  123;  Calories from fat: 46;  Total fat:  5.1 g.; Carbs: 3.9 g.; sugars 0.8 g.;  Protein 13.7 g
 
Variations and Hints:

You can add sugar free jam in the centre before nuking.. delicious.
Omit the lemon and add cinnamon and butter in the center--tastes
like french toast.

Try cinnamon and brown sugar twin instead of lemon
and put some sugar free maple syrup on it.

Adding a teaspoon of cocoa gives you a brownie like dish.

make it savoury:  add parmesan cheese and dill.

Add 2 tblspns pumpkin & pumpkin pie spice

 

Love it!

I have begun cutting and pasting your recipes into word files and then saving them.  I want to be able to find them quick.

You are awesome...thank you!

Looks like my cutting and pating didn't work out so well......hehehehehe!

Thanks for the compliment, that's how I got lots of my stuff.  If I see something that appeals to me, I cut and paste the recipe, then make alterations if needed.  I started 2 years before I actually HAD surgery.
 
You are awesome too!

Thanks Dawn,

Some very good easy ideas in here.

Hugs, Paulette

Thanks Dawn; a lot of good recipes.

Lucy

3.

Cheesecake Cottage Cheese Pancakes

 

1/2 cup cottage cheese
1 egg
3 Tablespoons Whole Wheat Flour  or Multigrain pancake mix
1 Tablespoon Sugar free Cheesecake pudding mix
1 tablespoon sugar free Jelly or Jam

Whiz in a food processor first 4 ingredients. Add a little water to make batter thinner if too thick.
Spray pan with non stick spray,.
Spoon mixture on to hot pan Cook on low till bubbles appear, and looks a little dry, then flip and cook till done,
Microwave Jelly and drizzle on pancakes
Make sure you make then small it is better for flipping,

21.    Mock Danish

2 oz low fat cream cheese (soften in microwave)
1 egg
1 tblspn splenda
1 tsp lemon concentrate
1/2 tsp vanilla

Mix softened cream cheese and egg.
Add remaining ingredients.
Microwave on high for 2 minutes.


Nutrition Facts of Original Recipe:Calories:  123;  Calories from fat: 46;  Total fat:  5.1 g.; Carbs: 3.9 g.; sugars 0.8 g.;  Protein 13.7 g
 
Variations and Hints:

You can add sugar free jam in the centre before nuking.. delicious.
Omit the lemon and add cinnamon and butter in the center--tastes
like french toast.

Try cinnamon and brown sugar twin instead of lemon
and put some sugar free maple syrup on it.

Adding a teaspoon of cocoa gives you a brownie like dish.

make it savory:  add parmesan cheese and dill.

Add 2 tbs pumpkin & pumpkin pie spice

20.  Egg Custard for 2
2 eggs
1/2 c. cream mixed with 1/2 cup water
3 tbsp. sugar substitute (Splenda or another heat
stable sweetener)
1 tsp. vanilla extract
1/8 tsp. salt
1/8 tsp. ground nutmeg

Lightly beat the egg and yolk. Add cream, Splenda,
vanilla and salt. Pour into two ungreased 6 ounce
custard cups. Sprinkle with nutmeg. Set in a pan
containing 1/2 to 1 inch of ho****er. Bake at 350
degrees for 35 minutes or until set.

Dawn, great ideas!
Another one is  wasa crackers with refried beans topped with sals.

Lisa

Dawn,

I always cut and past your recipies too!  I have a special folder on my laptop just for WLS recipies and lately that is what I am making for the whole family.  I love to cook and need to do more and it helps to have recipies to follow!!  Thanks again!