This are high protein egg and cheese breakfast. Simple and quick to make and requires very less ingredients.
Watch this :
Tortilla Egg Wrap – 46g Protein
Ingredients:
Cheese – 3 slices
Tortilla bread – 1 per serving
Spinach – as per your preference
Eggs – 3 pieces
Milk – 50 ml
Chilli flake – as per your preference
Steps:
1) in a bowl add 3 eggs and 50 ml milk and whisk until completely mixed
2) heat the pan and butter
3) once butter is melted and heated add spinach and cook until it is soft and reduced in size
4) Add the eggs and spread it all over the pan and once its half cooked cover the top with a tortilla bread and let it cook for a minute
5) flip it using a plate and season with chilli flakes
6) add cheese slices ( its better to position them in the middle of the eggs )
7) add some sauce (optional) , in my case it was italian dressing
8) flip half of it over the other half
9) for better results cook each side on low heat for 5 mins and turn or cook as per your preference for crispy tortilla bread
10) serve in a plate and enjoy
Each serving serves 1 person
And it includes
393 Calories
14g Calcium
15g Iron
46g Protien
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Chicken Alfredo Egg Wrap
Ingredients:
Chicken
Cheese – 2 slices
Tortilla bread – 1 per serving
Spinach – as per your preference
Eggs – 2 pieces
High Protien Milk – 280-300ml
Chilli flake – as per your preference
Coriander Powder – 1 teaspoon
Oregano – 1 teaspoon
Mustard
Steps:
1) in a bowl add thinly sliced Chicken Cubes, add the seasoning (Salt, Coriander Powder, Oregano, Chilli Flakes, mustard) and mix it and then let it Marinate
2) in the 2nd bowl add 2 eggs and 100 ml High Protein Based milk and whisk until completely mixed
2) heat the pan and add Olive oil
3) once heated add Chicken and cook until it is Semi-White then add spinach and cook for some more time until Spinach is soft
4) Add 180-200ml of High Protein based Milk to the chicken, Bring it to boil and add 1 Tablespoon flour and cook until creamy texture is received
5) Add the eggs and spread it all over the pan and once its half cooked cover the top with a tortilla bread and let it cook for a minute
6) flip it using a plate
7) add the cooked chicken & 2 cheese slices ( its better to position them in the middle of the eggs )
7) add some sauce (optional) , in my case it was garlic mayo
8) flip half of it over the other half
9) for better results cook each side on low heat for 5 mins and turn or cook as per your preference for crispy tortilla bread
10) serve in a plate and enjoy
Each serving serves 1 person
And it includes
655 Calories
74g Protien
40g Carbs
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