High-Protein Breakfast Recipes Archives | What Molly Made

Breakfast Smash Tacos (Crispy Cheese, Sausage + Egg)

Molly Thompson — Tue, 31 Mar 2026 12:35:35 +0000

These breakfast smash tacos are crispy, cheesy, and packed with savory sausage, then finished with finely grated hard boiled eggs for the best texture and flavor.

They cook fast in one pan and are the perfect way to use leftover hard boiled eggs in a totally new way. Top them with avocado, pico, and lime and you’ve got a high-protein breakfast that feels fun but is actually really easy.

Why You’ll Love These Breakfast Smash Tacos

They’re crispy on the outside, juicy in the middle, and layered with flavor.

The melted cheese creates that golden, crunchy crust. The sausage cooks right into the tortilla. And the grated egg on top adds this soft, almost fluffy finish that melts into everything. It’s one of those bites where you go… oh wow, that’s so good.

This is also one of my favorite ways to use leftover hard boiled eggs. After Easter, we always have extras sitting in the fridge and this turns them into something easy you can repurpose the next day or throughout the week (similar to my viral grated egg toast!).

The Trick That Makes These Smash Tacos So Good

It’s all about cooking the cheese first, then smashing the sausage into the tortilla.

That layer of cheese hits the pan and starts to sizzle and crisp. Then you press the sausage on top so it spreads thin and cooks evenly. The result is a crispy, golden edge with a juicy center.

Here’s the key: If the cheese doesn’t release easily from the pan, it’s not ready yet. The maillard reaction is what turns it golden brown and helps it release easily. So if it’s stuck, give it another minute.

Ingredients You’ll Need

Olive oil
Shredded cheddar or Mexican cheese blend
Breakfast sausage
Small flour tortillas (street taco size works best)
Hard boiled eggs
Toppings I love: Pico de gallo, Avocado, Lime juice Cilantro

If you need a guide, you can follow this hard boiled egg tutorial to get perfectly cooked, easy-to-peel eggs every time.

How to Make Breakfast Smash Tacos

Step 1. Melt the cheese: Drizzle olive oil in a hot pan. Sprinkle small piles of cheese and let them melt and sizzle until bubbly and just starting to brown, about 1 minute.

Step 2. Smash the sausage: Add a scoop of sausage on top of the cheese, place a tortilla over it, and press firmly so the sausage spreads edge to edge. This is one of my favorite tricks—it cooks faster and gives you the best texture.

Step 3. Cook until crispy: Let it cook for 3–4 minutes until the sausage is cooked through and the cheese is deep golden brown and crisp. Flip with a thin spatula and cook 1-2 minutes on the other side.

Step 4. Grate the egg: Finely grate hard boiled egg over the top. It should fall like soft little ribbons and melt slightly into the taco.

Step 6. Finish and serve: Add avocado, pico, lime juice, and cilantro. Serve warm.

The Best Way to Use Hard Boiled Eggs Here

Grating the egg instead of slicing it makes a huge difference.

It creates this soft, fluffy layer that almost melts in your mouth.

Bonus: it creates a fun illusion like the egg is actually the shredded cheese on the taco!

This easy recipe is perfect if you have leftover Easter eggs from making my viral egg flight or bacon jalapeno deviled eggs. Just make sure they’ve been stored properly! Keep hard boiled eggs refrigerated and use them within a week for best quality.

Breakfast Taco Toppings

Keeps it fresh and a little bright to balance the richness.

Avocado or homemade guacamole
Pico de gallo or black bean and corn salsa
Fresh lime juice and Cilantro
Sour cream or creamy jalapeno ranch would be so good
Hot sauce or hot honey

You can also serve these with air fryer breakfast potatoes or mexican street corn salad for a little fresh crunch.

Tips to Get Them Perfect Every Time

Use medium-high heat so the cheese crisps, rather than melting slowly
Press the sausage thin so it cooks evenly
Don’t flip too early, wait for that deep golden crust
Use a thin metal spatula for easy flipping
Grate the egg right before serving so it stays light and fluffy

Easy Variations and Swaps

Use ground turkey or chicken instead of sausage
Swap cheddar for pepper jack for a little heat
Add scrambled eggs inside for extra protein
Use corn tortillas if you prefer (just press gently)

If you love high-protein breakfasts, try my cottage cheese egg bites or high-protein breakfast burrito next.

This post is sponsored by the Ohio Poultry Association.

How to Store and Reheat

Store leftover tacos in an airtight container in the fridge for up to 3 days.

Reheat in a skillet over medium heat to bring back the crispiness. The microwave works, but you’ll lose that crunchy cheese edge.

Store extra hard boiled eggs separately and grate fresh when serving for the best texture.

Breakfast Smashed Tacos

These 10-minute breakfast smash tacos are filled with flavorful sausage, a special layer of crispy melted cheese, and a soft grated egg in every bite. They’re easy to make with simple toppings and come together fast in one pan, but they feel more fun than your usual breakfast. It’s one of the easiest, most delicious ways to turn hard boiled eggs into something you’ll actually crave.

Course Breakfast

Cuisine American

Diet Diabetic

Keyword easy breakfast, high protein

Prep Time 5

Cook Time 10

Total Time 15

Servings tacos

Calories 384kcal

Author Molly Thompson

Ingredients

1 Tablespoon olive oil
8 oz shredded cheddar cheese or Mexican cheese blend
1 lb breakfast sausage ground or casings removed
8 soft taco shells street taco size is best
4 hard boiled eggs peeled
Toppings: pico de gallo, avocado, lime juice, cilantro

Instructions

Melt the cheese: Drizzle the olive oil in the pan over medium-high heat. Once it’s hot and sizzling, sprinkle about 1 oz of cheese in three piles around the pan. Let it melt and sizzle for one minute.
1 Tablespoon olive oil, 8 oz shredded cheddar cheese
Cook and smash the sausage: Place a heaping scoop (about 2 oz) of breakfast sausage on top of the cheese piles. Place a tortilla on top of each then use a burger press or the back of a spatula to press the sausage down firmly so it spreads to all edges of the tortilla. Let it cook for 3-4 minutes, until the sausage is cooked through and the cheese is a deep golden brown. If the cheese is not coming up easily, it needs more time. Give it 1-2 more minutes.
1 lb breakfast sausage, 8 soft taco shells
Flip and finish cooking: Use a thin metal spatula or a fish spatula to release the cheese from the pan. Flip and continue cooking for 1-2 minutes, until the tortilla is golden in spots. Transfer to a serving plate. Repeat with remaining tacos and sausage (mine made 8 tacos).
Grate the egg: Use a cheese grater to finely grate half of a hard boiled eggs on top of each taco.
4 hard boiled eggs
Finish and serve: Top with your favorite taco toppings like avocado, pico de. gallo, sour cream, hot sauce, cilantro, and lime juice. Serve warm.
Toppings: pico de gallo, avocado, lime juice, cilantro

Notes

Tortilla Size: Street-size tortillas work best so the sausage reaches the edges and cooks evenly. However, you can use a gluten-free or grain-free tortilla, like Siete, and it will work. I tested these with corn tortillas as well and they broke in places, but were still good, so keep that in mind!

Hard boiled eggs: You can use leftover hard boiled eggs or follow this easy peel hard boiled egg guide.

Nutrition

The post Breakfast Smash Tacos (Crispy Cheese, Sausage + Egg) appeared first on What Molly Made.

Protein Coffee (Proffee)

Molly Thompson — Tue, 07 Oct 2025 18:23:13 +0000

Why You’ll Love this Protein Coffee Recipe

While I’m a sucker for a high-protein breakfast recipe like a protein breakfast sandwich or protein pancake bowl, sometimes I just don’t have the time to plan ahead.

Enter this protein coffee! It’s so popular on social media for good reason. I started making it on busy mornings because I wanted something to balance out my coffee when I’m on the go or don’t have an appetite. I aim for at least 25g of protein first thing, and this recipe makes it easy.

Top recipe benefits:

Quick (5 minutes or less)
Keeps you full with 20–25g protein
Creamy like a latte, but lighter
Easy to customize with powders, syrups, or milk of choice
Works iced or hot!

It’s creamy, flavorful, and doesn’t leave me with that jittery empty-stomach coffee crash!

Tested Tips Before You Start…

Use a protein drink that you really enjoy the flavors of because it really comes through! I love Fairlife core power protein drinks.
Use a very large glass or tumbler to fit the whole thing! Or mix it in a large mason jar and do two separate servings (you’ll feel like you’re enjoying 2 coffees!).
Blend milk with your favorite vanilla protein powder if you don’t have a protein drink on hand.

Ingredients You’ll Need

Espresso (2 ounces): Strong coffee base that balances the protein shake’s sweetness.
Vanilla protein shake: Any ready-to-drink shake works. Choose one with at least 20g protein. I like Fairlife Core Power, but you could do Oikos or OWYN for a dairy-free option.
Ice: Makes it cold and refreshing!

Protein powder option: blend vanilla protein powder with milk then add the espresso.

Jump to Recipe

How to Make Protein Coffee (Proffee)

You only need two ingredients and 5 minutes to pull off a quick morning coffee with protein! For a fun twist, add the pumpkin cream from this pumpkin cream cold brew or sweet cream cold foam to the top!

Step 1. Brew espresso: Pull two shots of espresso using your machine or a stovetop moka pot.

Step 2. Pour milk over ice: Fill a tall glass with ice and the protein drink.

Step 3. Stir and enjoy: Pour espresso into the glass and stir to combine.

Can I Use Cold Brew Instead of Espresso?

Yes, you can use cold brew or very strong brewed coffe instead of espresso if you don’t have an espresso maker. Use ½ cup strong cold brew (homemade or store bought) in place of the espresso.

Recipe Variations & Swaps

Mocha protein coffee: add 1 teaspoon cocoa powder or use a chocolate protein dirnk.
Pumpkin spice: stir in pumpkin pie spice, use pumpkin protein powder, or homemade pumpkin syrup from this iced pumpkin spice latte.
Caramel latte style: add the caramel syrup from this iced caramel latte.
Dairy-free: use a plant-based protein shake (OWYN is a popular choice on TikTok). You could also blend plant-based protein powder with dairy-free milk.
Hot version: warm the milk (ideally with a frother) and pour it over the espresso.

More Healthy Coffee Drinks

Protein Coffee (Proffee)

This protein coffee recipe (proffee) blends bold espresso with a vanilla protein shake for a creamy, energizing breakfast drink. It delivers caffeine and over 25 grams of protein in minutes for the perfect way to stay full and focused all morning. See recipe notes for an option to use protein powder instead!

Course Drink

Cuisine American

Diet Gluten Free

Keyword high protein, iced coffee

Prep Time 5

Cook Time 0

Total Time 5

Servings coffee

Calories 170kcal

Author Molly Thompson

Ingredients

2 ounces espresso (2 shots/double espresso)
1 (14oz) vanilla protein shake I used Fairlife Core Power

Instructions

Brew espresso (2 min): Brew 2 ounces of espresso and add it to a glass.
2 ounces espresso
Combine (2 min): Pour the protein shake into the glass with the espresso and stir to combine. Fill with ice and enjoy.
1 (14oz) vanilla protein shake

Notes

Protein Powder Option (clean and customizable): 2 shots espresso, 6-8 ounces milk, 1 scoop vanilla protein powder (I like Be Well by Kelly), simple syrup/maple syrup to taste.

Hot version: Warm the protein drink (ideally in a milk frother), then pour it over the shot of espresso.

Make ahead: Mix the espresso and shake then store in fridge up to 2 days. Serve over ice!

Substitutions: Use flavored protein shakes (like chocolate) or add in your favorite coffee syrup (though this could become too sweet so be careful!).

Nutrition

Recipe FAQs

How much protein is in this?

Most shakes add 20–25g protein per serving, so you get your morning boost in one drink.

Can I make this ahead?

Definitely! Shake together espresso and protein shake and refrigerate for up to 3 days. Just pour over ice when you’re ready to drink!

The post Protein Coffee (Proffee) appeared first on What Molly Made.

High-Protein Cottage Cheese Biscuits

Molly Thompson — Fri, 26 Sep 2025 15:09:21 +0000

The Best Breakfast Protein Biscuits

When I made these for the first time at 33 weeks pregnant, my 5- and 3-year-olds gobbled them up and said “you can’t even taste the green parts.” Sneaky protein and greens are always a win-win for me.

So if you want something delicious, high-protein, and easy to make, these biscuits with protein hit the mark. A few highlights:

Packed with protein from milk, cheese, cottage cheese, and ham.
Just like classic flaky biscuits thanks to an easy fold technique. They’re super tall, tender, and layered.
Perfect for breakfast sandwiches: they already have 10g of protein, but add in scrambled eggs and veggies and you easily hit your protein goals.
Family-friendly: mild garlic-chive flavor (kid-approved!), but also easy to customize.

Bonus: They’re great for pregnancy! According to dietitians, dairy provides vitamin B12, iodine, choline, calcium, which are nutrients moms and babies need.

Love high-protein cottage cheese recipes? Try cottage cheese bagels, cottage cheese flatbread, or cottage cheese pancakes next.

Tested Tips Before You Start

Always measure flour properly (fluff, spoon, level) so dough isn’t too dry.
Don’t over mix the dough! It will be crumbly as you mix it but will come together when you turn it out onto the counter.
Press the biscuit cutter straight in and out (no twisting) so you get the tall flaky layers.
Bake the biscuits touching! This encourages them to rise taller rather than spreading wide.

Ingredients You’ll Need

Each ingredient adds flavor and function. Here’s what to use and why:

All-purpose flour: gives them structure. I tested these with gf flour, too!
Baking powder + baking soda: aluminum-free avoids that metallic aftertaste.
Shredded cheddar cheese: rich and flavorful, plus adds extra moisture and some protein.
Ham (cooked, diced): for a bit more protein and savory flavor.
Chives: fresh flavor without overpowering, but you could omit.
Avocado oil or melted coconut oil: the fat adds tenderness to the dough.
Cottage cheese (blended smooth): the moisture + protein helps keep biscuits lighter and adds protein. You can’t taste the cottage cheese flavor!
Whole milk: adds a bit more dairy protein and helps the tops brown. Milk is high in quality protein, iodine, and B vitamins (all things I’m looking for during this pregnancy!).
Honey: for just a hint of sweetness.
Topping: melted butter + honey: for flavor and glossy finish (highly recommend!).

Bonus: this recipe has shredded cheddar, cottage cheese, and milk! I specifically developed this with being pregnant in mind because dairy foods provide important nutrients that help support a healthy pregnancy! Peep my bump in the photo above:).

Jump to Recipe

How to Make Protein Biscuits

Step 1. Dry Ingredients: Whisk the dry ingredients and seasoning then stir in the cheddar, ham, and chives.

Step 2. Wet Ingredients: Create a well in the center then add the wet ingredients. Stir to combine with a fork then start to bring in the dry ingredients until it’s all combined. It will be shaggy and wet in spots.

Step 3. Turn Out + Fold: Dump dough onto floured surface and press together to get all of the loose bits. Flatten into a 3/4-inch thick rectangle then fold one side into center, the other side over it (like a book). Repeat.

Step 4. Cut the Biscuits: Press cutter straight down (no twist) into dough to cut ~3-inch rounds. Re-roll scraps and repeat.

Step 5. Bake. Arrange biscuits touching in a 10-inch cast-iron skillet. Brush tops with milk and bake for ~15 minutes.

Step 6. Finish with Topping: Whisk melted butter & honey in a bowl then brush generously on top of the warm protein biscuits. Sprinkle with flaky salt.

This recipe is sponsored by American Dairy Association Mideast. All thoughts and opinions are my own. Thank you to brands like theirs who believe in our mission and recipes so we can continue to share free ones with you. Visit their website for dairy nutrition facts, cooking tips and to learn about dairy farming.

More High-Protein Breakfast Recipes

Protein Biscuits

Savory breakfast protein biscuits loaded with cheddar, ham, & chives! These flaky, high-protein biscuits are make-ahead friendly and give you an easy protein boost (10g per biscuit), thanks to the blended cottage cheese in the dough. Bake these flaky, tender biscuits in under 30 minutes!

Course Breakfast, Brunch

Cuisine American

Diet Kosher

Keyword high protein

Prep Time 10

Cook Time 15

Total Time 25

Servings biscuits

Calories 204kcal

Author Molly Thompson

Ingredients

2 cups all-purpose flour
1 Tablespoon baking powder aluminum-free
1/4 teaspoon baking soda
1/2 teaspoon garlic powder
1 teaspoon kosher salt
1 cup shredded cheddar cheese
1 cup cooked diced ham
1/3 cup finely diced chives
2 Tablespoons avocado oil or melted coconut oil
1 cup cottage cheese blended smooth
1/4 cup milk plus more for brushing
2 teaspoons honey
Topping: 2 Tbsp melted butter + 1 Tbsp honey or hot honey, and flaky salt

Instructions

Preheat the oven to 425°F.
Whisk the flour, baking powder, baking soda, garlic powder, and salt in a large bowl. Stir in the shredded cheese, chives, and ham so it’s coated in the flour mixture.
2 cups all-purpose flour, 1 Tablespoon baking powder, 1/4 teaspoon baking soda, 1/2 teaspoon garlic powder, 1 teaspoon kosher salt, 1 cup shredded cheddar cheese, 1 cup cooked diced ham, 1/3 cup finely diced chives
Create a well in the center and add the avocado oil, blended cottage cheese, milk, and honey. Fold everything together with a large spoon until it starts to come together, but still shaggy and wet in some spots. Do not overwork.
2 Tablespoons avocado oil, 1 cup cottage cheese, 1/4 cup milk, 2 teaspoons honey
Turn the dough (and any crumbles) out onto a floured work surface and use generously floured hands to bring the dough together. Flatten it out into a 3/4-inch thick rectangle. Fold one side into the center and the other side on top (like a book) then flatten out into a 3/4-inch thick rectangle again. Repeat folds one more time. This gives you the flaky layers.
Using a 3-inch round biscuit cutter, cut into the biscuit straight down and up, without twisting. Re-roll the dough and repeat until the dough is gone and you have 10 biscuits.
Arrange closely in a 10-inch cast-iron skillet, or so they’re touching on a parchment lined baking sheet. Brush tops with milk. Bake for 15-17 minutes, or until they’re risen and golden brown on the tops.
While they’re baking, whisk together the butter and hot honey (or regular honey). Generously brush on top of the warm biscuits, sprinkle with flaky salt, and serve warm.

Notes

Storage: Store leftovers in airtight container at room temperature 1-2 days or in the fridge for up to 4 days. Freeze cooled biscuits wrapped for up to 2 months. Reheat in the oven or air fryer for the crispiest edges. But I’ve also reheated these in the microwave and added a slice of butter and they’re amazing.

Make-ahead: You can mix dough ahead, refrigerate for 4-6 hours, then bake. Bring back to room temp a bit so the cold dough doesn’t affect rise.

Meal prep for pregnancy/postpartum: This recipe is high in protein and includes three types of dairy. Dairy foods like milk, cheese and yogurt provide essential nutrients that support a healthy pregnancy and child brain development. They also freeze and reheat so well (perfect for post-partum prep!). Follow the storage and reheating tips above!

Nutrition

Variations & Swaps

Make it meatless: omit the ham and leave as is or swap with sauteed red peppers.
Gluten-free: use 1:1 gluten-free flour (I like Bob’s Red Mill 1:1 Gluten-Free flour).
Jalapeno cheddar: use 1 seeded and minced jalapeno instead of chives.
Spinach & feta: add 1-2 cups of chopped spinach and swap the cheddar for feta.

Recipe FAQs

Are these safe for pregnancy?

Yes, the recipe uses pasteurized dairy (milk, cheese, cottage cheese) and cooked ham. I love that these protein biscuits supply nutrients like calcium, vitamin B12, iodine, and choline (all important in pregnancy!).

Can I freeze them?

Yes! Bake and let them cool completely. Wrap them in cling wrap and freeze in an airtight container. Reheat in the oven to keep them crispy.

What if I don’t have a cast-iron skillet?

Use a parchment-lined baking sheet and arrange them so they’re all touching! You can also use any oven-safe skillet you have on hand.

How do I know when they’re done?

Look for golden brown tops and crisp edges. You can tap the top lightly. It should feel set (not doughy) and the bottom should be slightly golden. You can also use a meat thermometer. Biscuits are done when the internal temp reaches 200-210°F.

Are these biscuits a full meal?

These biscuits are higher in protein than traditional biscuits. However, nutritionists recommend aiming for 25-30g for breakfast, so I like to pair them with over medium eggs and avocado or a side of greek yogurt or a cottage cheese breakfast bowl.

The post High-Protein Cottage Cheese Biscuits appeared first on What Molly Made.

Mediterranean Breakfast Bowl

Molly Thompson — Thu, 18 Sep 2025 13:47:02 +0000

Why You’ll Love This Mediterranean Breakfast Bowl

When mornings get busy, I don’t always have time to meal-prep, which is why this high-protein breakfast has become a go-to. It’s quick, nourishing, and makes me feel like I’ve actually taken a moment for myself. The perfectly poached eggs are soft and jammy, the hummus is creamy, and the veggies add crunch and freshness.

Reasons you’ll love it too:

Quick & easy: Done in 10 minutes
High in protein and fiber: Keeps you full longer!
Made with Happy Egg: Happy Egg’s beautiful orange yolks come from happy hens that roam outside.
Customizable: Swap veggies, try different toppings, use store-bought or homemade hummus
Balanced & beautiful: Fresh herbs, healthy fats, and a mix of textures

Love eggs for breakfast? Use Happy Egg Free Range eggs to make baked feta eggs, over medium eggs, or fluffy egg sandwiches next.

Ingredients You’ll Need

Happy Egg: Their bright orange yolks and rich flavor take these poached eggs to the next level. Happy Egg believes the best free range, organic, and pasture-raised eggs come from happy hens raised on caring family farms (and I agree!).
White vinegar: Helps the eggs hold together while poaching.
Mini cucumber: Crisp and refreshing.
Avocado: Creamy texture plus it adds healthy fats and fiber to keep you full all morning.
Cherry tomatoes: Adds a juicy and sweet balance to the savory elements.
Lemon juice: Brightens up the dish and ties the salad together.
Fresh: My Lebanese friend puts parsley on everything and it really makes the Mediaterranean salad feel authentic to the cuisine.
Hummus: The creamy base that complements the eggs. Use homemade or store-bought.
Optional toppings: Pine nuts, pickled red onion, dill, chives, or hot honey for a finishing touch.

Jump to Recipe

How to Make this Quick Mediterranean Breakfast Bowl

Step 1. Poach the eggs:
Bring a pot of water to a boil. While waiting, crack each egg into a fine-mesh strainer to remove loose whites (this makes them neat). Transfer to a small bowl. Lower heat to a gentle simmer, add vinegar, and swirl the water into a vortex. Drop the eggs into the center and cook for 3 minutes until whites are set and yolks are runny.

Step 2. Make the salad:
While the eggs cook, toss cucumbers, avocado, and cherry tomatoes with lemon juice, olive oil, parsley, salt, and pepper in your serving bowl.

Step 3. Assemble the bowl (2 minutes): Push salad to the side and add a generous scoop of hummus. Dab eggs dry with a paper towel, then place on top. Finish with pine nuts, pickled onions, fresh herbs, or hot honey. Serve right away.

Tested Tips & Tricks

Strain the eggs before poaching: This removes loose whites and gives you picture-perfect poached eggs.
Use a vortex: Swirling water keeps the whites tight around the yolk.
Prep ahead: Chop veggies and make hummus up to 3 days in advance for even faster mornings.
Texture matters: Pair creamy hummus and avocado with crunchy cucumber and juicy tomatoes.

Variations & Swaps

Swap the hummus: Try tzatziki, greek yogurt, or labneh.
Spice it up: Sprinkle za’atar, smoked paprika, or drizzle chili oil on the top.
Hard-boiled eggs: if you aren’t a fan of runny poached eggs, check out this guide for hard-boiled eggs!

This recipe is sponsored by Happy Egg. All thoughts and opinions are my own. Head to their website to learn more.

More High-Protein Breakfast Recipes

Mediterranean Breakfast Bowl

This Mediterranean breakfast bowl is fresh, filling, and ready in 10 minutes. Creamy hummus, crisp veggies, and perfectly poached eggs make it a protein and fiber-packed breakfast you’ll crave any day of the week.

Prep Time 7

Cook Time 3

Total Time 10

Servings bowl

Calories 412kcal

Author Molly Thompson

Ingredients

2 Happy Egg Free Range eggs
2 teaspoons white vinegar
1 mini cucumber sliced
1/2 avocado peeled and diced
1/3 cup cherry tomatoes halved
1 teaspoon lemon juice
1 teaspoon sumac
Kosher salt and pepper to taste
2 Tablespoons finely chopped parsley plus more for topping
1/4 cup hummus homemade or storebought
Topping ideas: toasted pine nuts, pickled red onion, parsley, dill, hot honey

Instructions

Poach the eggs (6 min): Bring a large pot of water to a boil over high heat. While waiting for the water to boil, crack an egg into a fine-mesh strainer to remove loose whites for a neater poached egg. Transfer to a small bowl then repeat with the other egg. Once it’s boiling, reduce the heat to low, add the vinegar, and use a spoon to swirl the water quickly into a vortex. Drop each egg into the middle of the vortex and cook the eggs for 3 minutes.
2 Happy Egg Free Range eggs, 2 teaspoons white vinegar
Make the salad (3 min): While the eggs cook, toss together the cucumber, avocado, tomatoes, lemon juice, sumac, parsley, salt, and pepper in your serving bowl.
1 mini cucumber, 1/2 avocado, 1/3 cup cherry tomatoes, 1 teaspoon lemon juice, 1 teaspoon sumac, Kosher salt and pepper to taste, 2 Tablespoons finely chopped parsley
Assemble and serve (2 min): Push the salad to the side and add a dollop of hummus. When the eggs are done, remove with a slotted spoon, dap with a paper towel to remove excess water, and add on top of the hummus and salad. Top with toasted pine nuts, pickled onion, fresh herbs, and hot honey if desired.
1/4 cup hummus

Nutrition

Recipe FAQs

Can I meal prep this bowl?

Yes. Prep the salad and hummus ahead. Poach eggs fresh in the morning, or make soft-boiled eggs and peel ahead of time for grab-and-go.

What’s the best hummus to use?

Homemade hummus has the best flavor, but a high-quality store-bought hummus works perfectly when you’re short on time.

How do I keep avocado from browning?

Toss diced avocado with extra lemon juice and store tightly covered in the fridge. But I recommend slicing it right before you eat it for best results!

Is this a high-protein breakfast?

Yes. Between the eggs and hummus, this bowl is filled with 20g of protein and 11 fiber to keep you full all morning. Add an extra egg if you want even more protein!

The post Mediterranean Breakfast Bowl appeared first on What Molly Made.

21 PCOS Breakfast Recipes for Balanced Hormones

Molly Thompson — Fri, 12 Sep 2025 17:25:59 +0000

What’s Makes a Breakfast PCOS-Friendly?

After professionally developing recipes for a decade, and living with PCOS for just as long, I can confidently say I agree with Dr. Brighten and nutritionist Kelly Leveque when they share the best diet for PCOS is one that balances blood sugar with a combination of protein, fat, and fiber and also isn’t inflammatory for you.

And when it comes to breakfast, this couldn’t be more true. Grabbing something sugary or carb-heavy (or skipping breakfast altogether) creates a blood sugar spike/crash roller coaster that’s hard to get off of.

This specifically developed list of PCOS breakfast recipes are easy to make, easy to meal prep, and taste so good you’ll look forward to the morning!

What’s Makes a Breakfast PCOS-Friendly?
Key Ingredients for PCOS Breakfast Recipes
21 High-Protein High-Fiber PCOS Breakfast Recipes You’ll Look Forward to Eating
Tips for Building a Balanced PCOS Breakfast
PCOS Breakfast FAQs
My Favorite PCOS Brands (& Swaps)
More about My PCOS Journey

Don’t forget to check out all of my PCOS recipes for lunch and dinner ideas!

Key Ingredients for PCOS Breakfast Recipes

To keep things simple, aim to build meals using this framework:

Protein: Eggs, Greek yogurt, cottage cheese, turkey sausage, chicken sausage, or protein powder.
Fiber-rich carbs: Oats, chia seeds, sweet potatoes, sprouted bread, or veggies.
Healthy fats: Avocado, nut butters, nuts, seeds, or olive oil.
Hormone-supportive extras: Cinnamon (supports blood sugar), flaxseed (fiber + omega-3s), leafy greens (micronutrients).

What about gluten and dairy? Not all women with PCOS need to cut out gluten and dairy. However, if those are ingredients inflammatory for you, jump to my ingredients swaps and tips.

If you love these recipes, download my free high-protein high-fiber breakfast recipes ebook to save many of these pcos breakfasts in one place!

21 High-Protein High-Fiber PCOS Breakfast Recipes You’ll Look Forward to Eating

Baked Protein Pancake Bowl

These protein pancake bowls bake have 40g of protein per serving and make a perfect meal prep to reheat during the week. Add your favorite toppings and enjoy healthy, delicious, and high-protein breakfast!

Recipe

Spinach Feta Egg White Wrap

This spinach feta egg white wrap is bursting with flavor and protein. It’s just like your favorite Starbucks breakfast recipe, but cheaper and done in 10 minutes. You’re going to love this fast, easy, and healthy morning meal!

Recipe

Chocolate Peanut Butter Protein Smoothie

Mix up your favorite chocolate protein powder, frozen banana, peanut butter, and milk for a rich and creamy smoothie that tastes like a chocolate milkshake! This smoothie is full of nutrients, protein, fiber, and healthy fats to keep you full.

Recipe

Grated Egg Avocado Toast

This viral TikTok grated egg avocado toast is easy to make in 5 minutes. Top it with everything bagel seasoning and hot honey for a delicious, high-protein, and quick breakfast recipe.

Recipe

Blueberry Raspberry Smoothie

Make this thick and creamy blueberry raspberry smoothie in 5 minutes! It’s full of nutrients, protein, and fiber to keep you full all morning long.

Recipe

Yogurt Chia Pudding

Yogurt Chia Pudding will be your new go-to recipe when you need a quick make-ahead breakfast. It’s chockful of nutrients, has a dynamic taste and texture, and can be topped any way you like! I love to make a big batch on Sunday nights and have it ready to go all week.

Recipe

Cottage Cheese Egg Bites

Mix cottage cheese, eggs, cheese, and your favorite mix-ins to create these delicious, high-protein egg bites! They taste just like Starbucks egg bites without the sous vide method. Prep and freeze them for a healthy breakfast all week!

Recipe

Blended Overnight Oats

This blended overnight oats recipe has a smooth and creamy texture (like pudding!), is full of nutrients and sweet flavors, and takes 5 minutes to prep. Meal prep a big batch for the week and you have a healthy breakfast to start the day. I highly recommend adding protein powder for a high-protein and high-fiber breakfast to keep you full all morning.

Recipe

High-Protein Breakfast Burrito

This high-protein breakfast burrito packs 35g of protein per serving and is easy to freeze and meal prep for a quick breakfast. The combination of breakfast sausage, fluffy scrambled eggs, black beans, and cheese makes it the perfect combination to keep you full.

Recipe

Cottage Cheese Breakfast Bowl (Sweet + Savory)

Make this cottage cheese breakfast bowl in 5 minutes with sweet or savory toppings! It’s the perfect high-protein protein breakfast you can make quickly on the go.

Recipe

Steak Potato and Egg Hash

This Steak and Potato Breakfast Hash is a delicious and healthy dish to add to your brunch menu. Steak and eggs are a classic combo, but we’re adding potatoes and a fresh her sauce for a hearty, whole30, breakfast everyone will love

Recipe

Savory Quinoa Breakfast Bowl

A breakfast quinoa bowl is a healthy and filling way to start your day. Pile fluffy quinoa high with veggies and finish them with avocado and a jammy egg.

Recipe

High Protein Breakfast Sandwich

Meal prep these high protein breakfast sandwiches for a quick and easy start to the day! They're simple to make and pack 30g of protein per sandwich.

Recipe

Sheet Pan Sweet Potato Breakfast Hash

This sweet potato breakfast hash is made on a sheet pan for an easy, healthy breakfast. With fork-tender sweet potatoes,

Recipe

Creamy Banana Avocado Smoothie

You only need 5 ingredients for this simple avocado smoothie. It’s full of healthy fats, fiber, veggies and fruit for a healthy breakfast or snack that will keep you full.

Recipe

Overnight Steel Cut Oats (Quick Make-Ahead Recipe)

This hearty batch of overnight steel cut oats starts with lightly toasted oats soaked in a 1:2 oats‑to‑liquid ratio and refrigerated for 8–12 hours. They make mornings simple, so you can wake up to a creamy, fiber‑packed breakfast all week. Enjoy them chilled or quickly warm and top any way you like! They're the perfect healthy, customizable breakfasts.

Recipe

Cherry Avocado Smoothie

This cherry avocado smoothie is ultra-creamy, naturally sweet, and packed with nutrients. Made with cherries, avocado, spinach, and cocoa, it’s a quick vegan breakfast or snack that blends up in 5 minutes with optional add-ins for protein, fiber, or adaptogens.

Recipe

Quick Cottage Cheese Toast (Sweet & Savory Options)

This viral cottage cheese toast packs in a high-protein breakfast in 5 minutes! Pick your favorite sweet or savory toppings and enjoy this quick and healthy breakfast.

Recipe

Mango Spinach Smoothie

Blend up mango and spinach and start your day right with this mango spinach smoothie. Smoothies are a great way to fuel your body with healthy fats, protein, leafy greens and fiber.

Recipe

Protein French Toast

This high protein french toast has 21 grams of protein per serving and only takes 10 minutes to make! It’s just like regular french toast with sweet flavor, crispy edges, and soft cetners.

Recipe

Baked Feta Eggs

These Baked Feta Eggs are packed with rich, tangy feta and soft, perfectly baked eggs, all in one dish. With just a handful of ingredients—eggs, feta, olive oil, and spices—this dish comes together effortlessly in under 25 minutes. Add avocado for a boost of fiber!

Recipe

If you love these recipes, check out my PCOS Planner, complete with weekly PCOS friendly meal plans and grocery lists

Tips for Building a Balanced PCOS Breakfast

Always pair carbs with protein and fat to prevent blood sugar spikes.
Prep breakfasts in advance to stay consistent on busy mornings.
Add fiber whenever possible to balance blood sugar and fuel your gut. Add berries, veggies, seeds, or avocado when you can.
Don’t fear healthy fats, they help help keep you full and are a critical part to the blood sugar balancing trio of protein, fat, and fiber.

PCOS Breakfast FAQs

What should I eat for breakfast if I have PCOS?

The best breakfasts for PCOS are high in protein and fiber with healthy fats to balance blood sugar. Think recipes like eggs with veggies and avocado, Greek yogurt with berries and chia, or a protein smoothie with nut butter and greens.

Are oats good for PCOS?

Yes, oats can definitely be part of a PCOS-friendly diet, as long as you pair them with protein and fat. To do this, add protein powder, Greek yogurt, or nut butter to oats or overnight oats. This helps prevent blood sugar spikes!

Is skipping breakfast bad for PCOS?

For many women with PCOS, skipping breakfast can make symptoms worse because it leads to unstable blood sugar and stronger cravings later in the day. Start your day with a balanced meal to regulate hormones and energy or learn more about intermittent fasting for women and make a decision for yourself.

How much protein should I try to eat for breakfast?

Many experts suggest 30 grams of protein at breakfast to support blood sugar stability.

What quick breakfast ideas work for busy mornings?

Meal prepped egg bites, overnight oats, or breakfast burritos are perfect for busy mornings along with quick recipes like yogurt bowls, smoothies, grain/egg bowls.

My Favorite PCOS Brands (& Swaps)

Cottage cheese: I love Good Culture cottage cheese, but you can use a lactose free cottage cheese for a dairy-free option.
Bread: I love Dave’s Killer Bread, homemade sourdough bread, or a quality gluten-free bread (like Canyon Bakehouse or homemade gluten-free sandwich bread).
Greek Yogurt: I prefer Oikos plain Greek yogurt. Choose a coconut yogurt or plant based yogurt for dairy-free recipes. Kite Hill is one of my favorite brands!
Tortillas: I love Siete totillas because they’re grain-free and have clean ingredients.
Protein Powder: my favorite protein powder for PCOS is Be Well by Kelly because it’s minimal ingredients and sweetened with monkfruit. ForAll Nutrition is a great unflavored protein I love!
Gluten-free flour: I love Bob’s Red Mill 1:1 gluten free flour or King Arthur’s Measure for Measure gluten free flour.

Eating for PCOS doesn’t have to feel overwhelming! By focusing on protein, fiber, and healthy fats, you can make breakfasts that taste amazing and support your hormones at the same time! Use this list to mix and match ideas that fit your lifestyle, and remember, it’s about progress instead of perfection.

More about My PCOS Journey

The post 21 PCOS Breakfast Recipes for Balanced Hormones appeared first on What Molly Made.

Stuffed Bagel Bites

Molly Thompson — Tue, 18 Mar 2025 10:35:10 +0000

Homemade Stuffed Bagel Bites are Easier Than You Think!

If you love bagels, and want something quick, easy, and high-protein, this recipe is for you! Made with just three simple ingredients for the dough, they come together fast—no yeast or rising required.

The chewy bagel dough is based off of my viral cottage cheese bagels recipe. You get a perfectly chewy, golden-brown bite filled with creamy, melty cream cheese. Whether you bake or air fry them, they turn out delicious every time.

They’re healthier (and cheaper) than Dunkin Donuts bagel minis and perfect for meal prep, a grab-and-go breakfast, or easy snack.

How to Make Stuffed Bagel Bites

Blend the cottage cheese until smooth.

Combine cottage cheese with flour and baking powder.

Divide into 8 equal parts and flatten into discs.

Add cream cheese to the center, fold the dough around it, and pinch the seems.

Brush the tops with an egg wash and sprinkle with everything but the bagel seasoning.

Bake at 350 for 25-30 minutes or air fryer for 13-15 minutes.

Love high-protein breakfast recipes? Try baked protein pancake bowls, cottage cheese egg bites, blended overnight oats, or protein breakfast burritos next.

Recipe Tips

Sticky Dough – Dust your hands and work surface with flour. Knead 1 Tbsp of flour into the dough at a time until it’s dry enough to handle. Letting the dough rest for 5 minutes can also help it firm up.
Seal the Dough Properly – Pinch the seams tightly to prevent the cream cheese from leaking out. Wet your fingertips slightly to help seal the dough.
Try a Stand Mixer – you can also knead the dough in the bowl of a stand mixer with the dough hook attachment.
Check for Doneness – Insert a toothpick into the side of a bagel bite—if it comes out clean and there’s no raw dough, they’re ready!
Adjust Browning – you want a crispy golden brown crust, but tent with foil if they brown too quickly before the inside is fully cooked.

More Breakfast Recipes You’ll Love

Breakfast

Healthy Breakfast Recipes

Breakfast

High-Protein Breakfast

Protein French Toast

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Stuffed Bagel Bites

Mini stuffed bagel bites are quick and easy to make with a 3-ingredient dough and a rich cream cheese filling. They’re soft, slightly chewy, and packed with protein—all without the need for yeast or boiling! Bake or air fry them until golden brown, then enjoy warm as a snack or meal prep breakfast.

Course Breakfast

Cuisine American

Diet Gluten Free, Vegetarian

Keyword bagels, kid friendly, meal prep, protein bagels, quick breakfast

Prep Time 10

Cook Time 30

Total Time 40

Servings stuffed bagel bites

Calories 106kcal

Author Molly Thompson

Ingredients

1 cup full-fat cottage cheese or plain Greek yogurt
1 cup all-purpose flour gluten-free flour if needed
1 teaspoon baking powder
4 oz block cream cheese cut into 8 cubes
1 large egg beaten, for egg wash
Everything bagel seasoning to taste

Instructions

Preheat the oven or air fryer to 350°F. If baking in the oven, line a large baking sheet with parchment paper.
Add the cottage cheese to a high-speed blender and blend until smooth, stopping to scrape down the sides as needed. Skip this step if using Greek yogurt. Transfer the blended cottage cheese to a large mixing bowl.
1 cup full-fat cottage cheese
Add the flour and baking powder and stir with a spoon or rubber spatula until mostly combined. Switch to your hands to mix and fold as needed until a sticky dough forms. It’s ready when the dough starts to pull away from the sides of the bowl.
1 cup all-purpose flour, 1 teaspoon baking powder
Turn the dough out onto a generously floured work surface. Knead the dough for 1-2 minutes, until it’s mostly smooth. Add 1 Tablespoon of flour as needed until it’s no longer sticky.
Divide the dough into 8 equal portions and flatten the dough pieces into a flat discs about 4 inches in diameter. Place a cube of cottage cheese in the center and fold the sides of though around the cream cheese to seal it. Pinch the seams and double check the dough didn’t break anywhere to prevent any cream cheese bursts out. Wet your fingertips with warm water to help pinch the seams as needed.
4 oz block cream cheese
Place the bagel bites seam side down and brush the tops with the beaten egg. Sprinkle generously with everything bagel seasoning.
1 large egg, Everything bagel seasoning

Bake

Place the stuffed bagel bites on the prepared baking sheet. Bake for 25-30 minutes, until the tops are golden brown and the centers are cooked through and no longer doughy. Tent with foil if the tops are too brown before the inside is cooked. Cool slightly and serve warm.

Air Fryer

Spray the air fryer basket with nonstick cooking spray. Place the bagel bites in the basket and air fryer at 350°F for 13-15 minutes, until golden brown and cooked through and no longer doughy. Cool slightly and serve warm.

Notes

Greek Yogurt vs. Cottage Cheese. I’ve tested these with both plain Greek yogurt and cottage cheese. The cottage cheese has a slightly richer chewier texture in my opinion, but there is less prep work (and washing) if you use Greek yogurt. I recommend either, so use what you have on hand!

Gluten-Free. Use a 1:1 baking flour replacement, like Bob’s Red Mill or King Arthur’s Measure for Measure flour.

Flour. You can swap the flour for bread flour or self rising flour (omit the baking powder). While I haven’t tested this, I’ve seen others have success with almond flour for a low carb option.

Sticky Dough.The texture of the dough can vary based on the type of flour you use and the brand and type of cottage cheese you use. Continue to knead and add a sprinkle of flour at a time until it’s dry enough to work with.

More Flavors. Brush them with melted butter and toss them with cinnamon sugar. You could also sprinkle asiago cheese on top before baking.

DIY Everything Bagel Seasoning. Combine 2 Tbsp sesame seeds, 1 Tbsp poppy seeds, 1 Tbsp dried minced garlic, 1 Tbsp dried minced onion, 1 Tbsp kosher salt, and 1 tsp black sesame seeds.

Store. Store leftovers in an airtight container in the fridge for 3-4 days.

Freeze. Freeze unbaked bagel bites on a sheet pan, then transfer to a freezer-safe bag for up to 3 months. Bake from frozen, adding a few extra minutes. You can also freeze baked bagel bites, thaw overnight in the fridge, and reheat.

Reheat. Bake in the oven at 300°F for 5-7 minutes or in the air fryer for 3-5 minutes until warm.

Nutrition

The post Stuffed Bagel Bites appeared first on What Molly Made.

Chocolate Peanut Butter Protein Smoothie

Molly Thompson — Tue, 08 Oct 2024 17:24:36 +0000

This chocolate peanut butter protein smoothie is nutrient-dense, filling, and as smooth and creamy as a milkshake. Blend up frozen bananas, peanut butter, chocolate protein powder and milk until it’s thick and creamy.

Love smoothies? Try this cake batter protein shake or raspberry blueberry smoothie next.

You can make this protein shake easily in the blender and it’s cheaper than what you’ll find at a smoothie bar.

It’s a great source of protein, healthy fats, and fiber. It’s my favorite morning combination to keep you full, which is why I also love blended overnight oats and cottage cheese breakfast bowls.

Blend a handful of healthy ingredients together in just five minutes for a nutritional boost before a workout, a quick breakfast on the go, or a stand-alone meal any time of day.

Just like baked protein pancake bowls and cottage cheese egg bites, you can prep them in advance for a fast and healthy breakfast.

Why You’ll Love This Chocolate Peanut Butter Protein Smoothie

Tastes like dessert for breakfast.
Takes 5 minutes to whip up.
Can easily be meal-prepped in single servings.
Has lots of protein, healthy fats, and fiber.
Rich and creamy texture.

If you love a protein boost with chocolate peanut butter flavor, try protein puppy chow, oatmeal peanut butter protein balls, or dark chocolate coconut protein bars next time.

Ingredients You Need

Here are the simple ingredients you need to make this chocolate peanut butter protein smoothie. Skip to the recipe card for exact measurements.

Milk: Any milk like whole milk, almond milk, or cashew milk works.
Banana: Freezing the banana adds an extra thick and creamy texture to this smoothie.
Chocolate protein powder: A good protein powder I like to use is Be Well By Kelly which has vegan and grass-fed beef protein powders made with organic monk fruit.
Peanut butter: Smooth, creamy peanut butter adds texture, flavor, and good fats.
Chia seeds: Just 2 tablespoons of chia seeds have 4.7 grams of protein and 9.8 grams of fiber!

Need another protein-rich smoothie recipe? Try this blueberry raspberry smoothie or cake batter protein shake.

Recipe Variations and Mix-Ins

Substitute the peanut butter with almond butter or cashew butter.
Add another healthy mix-in like chia seeds, collagen, or hemp hearts.
Add a splash of coffee in place of some of the milk for a little extra flavor (and caffeine!).
Because this smoothie is low-calorie, there’s plenty of room for adding extra toppings like mini chocolate chips, homemade coconut whipped cream, or a cherry.

How to Make Chocolate Peanut Butter Protein Smoothies

Here are the simple steps, with photos, to make this chocolate peanut butter protein smoothie recipe. Skip to the recipe card for the printable version.

Step 1. Add to Blender. Add all of the ingredients to a high-speed blender.

Step 2. Blend. Close the lid and blend on high-speed until thick and smooth. Add a splash more milk at a time to reach your desired consistency if you prefer less thick smoothies.

Expert Tips

Start with less milk. You can always add more, but you can’t remove it. Start with less and add a splash more at a time to reach your desired consistency.
Get creative. Add your favorite mix-ins like spinach, avocado, collagen, or other supplements.
Use frozen bananas. They give it a really rich and creamy milkshake texture. Regular bananas with ice will work in a pinch.

Recipe FAQs

Can I use powdered peanut butter in place of real peanut butter?

You can use powdered peanut butter, but just know that the texture will not be as thick as with regular peanut butter. Start with one serving and see if you need to adjust for taste.

How do I thicken my smoothie?

Start with frozen fruit and less milk. After that, I would add ice to make the smoothie thicker. Frozen avocado or cauliflower can also help to add thickness without adjusting the flavor much.

Can I use other fruit besides bananas?

Yes, you can! I love the flavor combo of banana with peanut butter and chocolate, but you could substitute with any other fruit. Frozen fruit will work best for a creamy, thick texture.

Need a high protein snack? These oatmeal protein balls have 6g in each!

Storage Tips

Measure out individual bags of banana, peanut butter, and chia seeds. Freeze for up to 3 months. Dump it all into the blender then add the milk and protein powder and blend.

More Healthy Smoothie Recipes

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Chocolate Peanut Butter Protein Smoothie

Course Breakfast

Cuisine American

Diet Gluten Free, Low Lactose, Vegetarian

Keyword blood sugar balancing, healthy breakfast, high protein

Prep Time 5

Cook Time 0

Total Time 5

Servings smoothie

Calories

Author Molly Thompson

Ingredients

1/2 cup milk any kind (I like Fairlife)
1 frozen banana
1 scoop chocolate protein powder I use Be Well by Kelly
1-2 Tablespoons peanut butter
1 Tablespoons flax meal or chia seeds

Instructions

Add all of the ingredients to a high-speed blender. Blend on high until smooth. Add a splash more milk at a time to reach a thinner consistency if desired. Serve right away.
1/2 cup milk, 1 frozen banana, 1 scoop chocolate protein powder, 1-2 Tablespoons peanut butter, 1 Tablespoons flax meal

Notes

Protein Powder. You can use whatever protein powder you have on hand and add 1 Tablespoon of cocoa powder. I’ve made this with collagen and vanilla protein powder before!

Meal Prep. Measure out individual bags of banana, peanut butter, and chia seeds. Freeze for up to 3 months. Dump it all into the blender then add the milk and protein powder and blend.

Peanut Butter. Sub the peanut butter with almond butter, cashew butter or tahini for a nut-free option.

More Mix-Ins. Try adding chia seeds, collagen, hemp hearts, or your favorite supplements.

Coffee. Swap some of the milk for brewed cold brew coffee for a morning pick-me-up.

Nutrition

Serving: 1smoothie

The post Chocolate Peanut Butter Protein Smoothie appeared first on What Molly Made.

Grated Egg Avocado Toast

Molly Thompson — Mon, 07 Oct 2024 19:54:42 +0000

Make this grated egg avocado toast when you need a high-protein and delicious breakfast in a few minutes! This TikTok trend makes a delicious breakfast or lunch and has the perfect mix of salty, sweet, and spicy. Get excited for the best avocado toast recipe!

Love toast? Try cottage cheese toast or protein french toast next.

This viral tiktok recipe was originally published by Sarah from “Healthyish” and took off for a reason! Everyone loves a quick breakfast recipe that’s just as delicious as it is easy to make.

I’m adding this to my ever-growing list of TikTok breakfast recipes like cottage cheese bagels, yogurt chia pudding, and feta fried eggs.

Grating the hard boiled eggs gives it a perfect texture that isn’t chalky, which can happen with hard boiled eggs.. A heap of shredded eggs on top of perfectly ripe avocado and crunchy toasted bread makes the perfect bite.

Just like fluffy egg sandwiches, they look just as delicious as they taste. Drizzle hot honey on top and sprinkle on everything bagel seasoning (like on these breakfast sliders) for a delicious finish.

Why You’ll Love this Grated Egg Toast

Perfect texture — no chalky hardboiled eggs!
High in protein and fiber.
Looks impressive and delicious.
Easy to prep the eggs at once.
Done in 5 minutes or less.

Need another quick breakfast? Try protein blended overnight oats, a blueberry raspberry smoothie, or spinach feta egg white wraps.

Ingredients You Need

Here are the simple ingredients you need to make this simple avocado toast with eggg. Skip to the recipe card for exact measurements.

Bread: I like rustic sourdough best to hold all the ingredients. Any bread will work. Use gluten-free bread if needed!
Avocado: A ripe avocado will be slightly firm to the touch, but have some give.
Hard boiled eggs: older eggs hard boil best.
Everything bagel seasoning: use leftover seasoning on everything bagel chicken salad or everything bagel salmon.
Hot honey: the unexpectedly delicious drizzle to bring the flavors together.

Recipe Variations

Swap the avocado for guacamole.
Load it up with veggies like garden tomatoes, micro greens, or arugula.
Add fresh herbs like chives, scallions, or dill.
Add an extra egg for more protein.

How to Make Grated Egg Avocado Toast

Here are the simple steps, with photos, to make avocado toast with grated egg. Skip to the recipe card for the printable version.

Step 1. Toast the Bread. Toast 2 slices of sourdough in a skillet with a bit of olive oil until golden brown. You can also pop them in the toaster.

Step 2. Smash Avocado. Add half an avocado to each piece of toast and smash with the back of a fork. You can also slice and place it on the toast.

Step 3. Grate Hard Boiled Egg. Use a microplane to grate the egg onto a dish or directly onto the toast.

Step 4. Finish and Serve. Add salt, pepper, and everything bagel seasoning. Drizzle with Mike’s hot honey and serve.

What to Put on Avocado Toast with Egg

Here are a few more topping ideas to finish off your morning toast!

Everything bagel seasoning
Hot honey
Hot sauce or sriracha
Chili crunch
Red chili flakes
Micro greens
Crumbled bacon
Smoked salmon
Pickled red onion
Balsamic drizzle

Recipe Tips

Make the hard-boiled eggs in advance and store them in the refrigerator for up to 5 days to save time.
Sourdough is best for this recipe. Artisan bread or thick-sliced multi-grain bread works too. You could also do a cottage cheese bagel.
A microplane grater is best for small pieces of grated egg, but a box grater works too.
Toast the bread with some olive oil in a skillet for golden brown flavor and crunch.

Storage

I don’t recommend storing leftover grated egg toast after it’s assembled because the avocado will turn brown and bread will get soggy. Instead, make the eggs in advance for quick assembly.

More TikTok Recipes

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Grated Egg Avocado Toast

This viral TikTok grated egg avocado toast is easy to make in 5 minutes. Top it with everything bagel seasoning and hot honey for a delicious, high-protein, and quick breakfast recipe.

Course Breakfast

Cuisine American

Diet Low Lactose, Vegetarian

Keyword easy breakfast, high protein

Prep Time 10

Cook Time 0

Total Time 10

Servings servings

Calories 351kcal

Author Molly Thompson

Ingredients

3 hardboiled eggs peeled
2 teaspoons avocado oil
2 slices of bread I used sourdough
1 avocado
Salt and pepper to taste
Toppings: Everything bagel seasoning and Mike’s hot honey

Instructions

Prepare the hard boiled eggs if you haven’t already (see notes). Heat the olive oil in a medium skillet over medium heat. Add the bread and toast on each side for 1-2 minutes to toast, until golden brown. Alternately, toast them in the toaster.
2 teaspoons avocado oil, 2 slices of bread
Peel and slice the avocado. Add one half to each piece of bread and smash with a back of a fork.
1 avocado, Salt and pepper to taste, Toppings: Everything bagel seasoning and Mike’s hot honey
Using a microplane grater, grate one and a half eggs on top of each piece of avocado toast (box grater will work too). Season with salt, pepper, and everything bagel seasoning then drizzle with hot honey to taste.
3 hardboiled eggs

Notes

Hard Boiled Eggs. Place eggs in a large pot and cover 1 inch above the eggs with cold water. Bring to a boil over high heat. Once it’s boiling, turn off the heat, cover, and let sit for 12 minutes. Transfer to an ice bath to cool right away. Crack the large end of the egg where the egg bubble is and peel from there.

More Protein. Add an extra egg or top with cottage cheese.

Gluten-Free. Use a thick-slice gluten-free bread like Schar Artisan bread.

More Topping Ideas. Red pepper flakes, chili crunch, hot sauce, sriracha, pickled red onions, smoked salmon, crumbled bacon, cherry tomatoes, chives, or dill.

Nutrition

The post Grated Egg Avocado Toast appeared first on What Molly Made.

High Protein Breakfast Sandwich

Molly Thompson — Mon, 07 Oct 2024 18:59:46 +0000

With 30g of protein per serving, this high protein breakfast sandwich has become a new go-to for busy mornings. It’s practically made for meal prep and easily reheats on mornings you need a quick and easy breakfast.

Looking for more make-ahead breakfast recipes? Try overnight blueberry waffle casserole, carrot cake overnight oats, or cottage cheese egg bites.

If these breakfast sandwiches look fluffier than usual, you’re not wrong. The simple baked eggs are just like the fluffy custardy eggs in these fluffy egg sandwiches.

All those delicious eggs and sausage pack in plenty of protein to keep you full. They’re freezer friendly just like high protein breakfast burritos, so make a batch and reheat them when you’re short on time. Want even more protein? Make these sandwiches on a cottage cheese bagel!

Why You’ll Love This Meal Prep High Protein Breakfast Sandwich

Much healthier than a hotel breakfast you’d grab at the drive-thru.
Can be easily customized for your tastes or dietary needs.
Perfect for frozen meal prep.
Takes 10 minutes or less to make.
Grab it quickly on your way out the door.

Need another high-protein meal prep breakfast? Try blended overnight oats, baked protein pancake bowls, or cottage cheese egg bites.

Ingredients You Need

Here are the simple ingredients you need to make this high protein breakfast sandwich. Skip to the recipe card for exact measurements.

Eggs: If you want, you can use just egg whites.
Cottage cheese: Adds extra protein and a fluffy texture.
Kosher salt and fresh cracked black pepper: For seasoning.
English muffins: I used English muffins, but you can swap them with sourdough bread, gluten-free bread, a croissant, a ciabatta, or high-protein cottage cheese bagels.
Frozen sausage patties: Swap for bacon or leave the meat out completely.
Slices of cheese: I prefer cheddar, but you could use Colby Jack, Pepper Jack, American, or Gruyere.
Avocado, chipotle mayo, hot sauce: For serving.

Need another breakfast sandwich recipe? Try fluffy egg sandwiches, cheesy breakfast sliders, or spinach feta egg white wraps.

Recipe Variations

Add your favorite veggies like spinach, bell peppers, onions, or broccoli into the scrambled egg mix.
Leave off the cheese or choose a dairy-free cheese.
Add an extra sausage patty for more protein, swap it for a different breakfast meat, or leave it out completely.
Have an open-faced sandwich for a lower-carb option.

How to Make High Protein Breakfast Sandwiches

Here are the simple steps, with photos, to make this high-protein breakfast sandwich recipe. Skip to the recipe card for the printable version.

Step 1. Blend the Eggs. Add the eggs, cottage cheese, salt, and pepper to a blender. Blend until smooth.

Step 2. Bake the Eggs. Pour into a parchment-lined baking dish. Fill another 9×13 inch baking dish with water and place it on the bottom rack of the oven and the eggs on the middle rack. Bake for 50-55 minutes.

Step 3. Assemble Sandwiches. Cook the sausage if it’s frozen. Cut the eggs into squares and layer an English muffin with eggs, sausage, and cheese.

Step 4. Warm and Serve. Heat at 350 for 7-8 minutes, until the cheese melts. Serve with avocado and chipotle mayo.

Expert Tips

Prep the sandwiches to assemble while the eggs are baking by lining up the English muffins open-faced, a piece of sausage on the bottom half, and a slice of cheese on the top half.
Don’t skip the avocado and sauce! They add so much flavor.

Recipe FAQs

Are egg sandwiches good for protein?

Eggs are rich in high-quality protein, with one large egg providing around 6-7g of protein. Including other protein-rich ingredients, like cheese and turkey sausage increases the protein content even more.

How long do breakfast sandwiches last in the fridge?

Breakfast sandwiches can generally last in the fridge for 3 to 4 days if stored properly. If you plan to keep them longer, freeze them for up to 2 months.

How to Store, Freeze, and Reheat

To store: Store each sandwich individually in tightly wrapped aluminum foil, plastic wrap, or a sealed storage bag in the fridge for up to 4 days.

To freeze: Wrap each sandwich individually in foil, wax paper or parchment paper and store in a freezer safe resealable bed. Freeze for up to 2 months.

To reheat: Thaw overnight in the fridge for the best results. Unwrap the foil a, wrap in a paper towel, and microwave on high heat for 30 seconds, flip to the other side, and repeat. Alternately, bake from frozen in the foil for 10-12 minutes at 350. Bake at 350 or air fry at 325 for 10-12 minutes.

More High-Protein Breakfast Recipes

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High Protein Breakfast Sandwich

Meal prep these high protein breakfast sandwiches for a quick and easy start to the day! They're simple to make and pack 30g of protein per sandwich.

Course Breakfast

Cuisine American

Diet Diabetic

Keyword high protein, meal prep breakfast

Prep Time 5

Cook Time 55

Total Time 1

Servings sandwiches

Calories 501kcal

Author Molly Thompson

Ingredients

12 large eggs
1 cup cottage cheese
1 teaspoon kosher salt divided
1/2 teaspoon fresh cracked black pepper
6 english muffins
6 frozen sausage patties
6 slices American cheese or cheese of choice
For serving: avocado chipotle mayo, hot sauce

Instructions

Preheat the oven to 300°F. Adjust the one oven rack to the lowest position and a second one to the middle position. Line an 8×8-inch square baking pan with parchment paper.
Add the eggs, cottage cheese, salt, and pepper to a blender. Blend until smooth. Pour into the prepared baking dish.
12 large eggs, 1 cup cottage cheese, 1 teaspoon kosher salt divided, 1/2 teaspoon fresh cracked black pepper
Fill a separate square or rectangle baking dish with very hot water. Carefully place it on the bottom rack of the oven. Add the eggs to the middle rack. The water creates steam and results in a fluffy custardy egg. Bake in the preheated oven for 50-55 minutes, until the edges and top are set but it jiggles slightly when you nudge it. Allow the eggs to cool almost all the way.
Cook the sausage patties according to the package directions. Cut the eggs into 6 squares (they don't have to be perfect) or use a biscuit cutter to cut them into circles. Add the egg to the bottom of an english muffin, top with the breakfast sausage patty, a slice of cheese, and the top of the english muffin. If you’re eating it right away, heat the sandwich at 350 for 7-8 minutes, until the cheese melts. Serve with avocado and sauce of choice.
6 english muffins, 6 frozen sausage patties, 6 slices American cheese
To freeze: Wrap each sandwich individually in foil, wax paper or parchment paper and store in a freezer safe resealable bag for up to 2 months. Thaw overnight in the fridge and reheat in a paper towel in the microwoave or reheat from frozen in the foil at 350 for 10-12 minutes.

Notes

English muffins. Swap these for high protein cottage cheese bagels.

Gluten-Free. Use Canyon Bake House gluten-free english muffins.

Dairy-free. Omit the cheese or use a plant-based cheese or lactose-free cheese.

More vegetables. Saute peppers, onions, spinach, etc. and add them to the baking dish with the eggs before baking.

Nutrition

The post High Protein Breakfast Sandwich appeared first on What Molly Made.

Blueberry Raspberry Smoothie

Molly Thompson — Mon, 30 Sep 2024 19:11:44 +0000

This thick and creamy blueberry raspberry smoothie features fiber-rich berries, nut butter, and milk to keep you full all morning long. Add protein powder for the perfect morning smoothie.

Love berries for breakfast? Try blueberry overnight oats, baked protein pancake bowls, or cottage cheese breakfast bowls next.

I love raspberries because of their sweet flavor and how much fiber they have! Chocolate covered raspberries are a favorite night time treat.

But adding them to your morning routine is such a great way to balance blood sugar. Breakfast recipes like cottage cheese egg bites, blended overnight oats, and high-protein breakfast burritos are some of my favorite healthy breakfasts.

But there’s nothing better and easier than a morning smoothie! This berry smoothie is perfectly thick with a thick consistency. Just like this chocolate cherry smoothie, I recommend using frozen fruit for the best results.

Why You’ll Love this Blueberry Raspberry Smoothie

Sweet fruity flavor.
Thick and creamy.
Done in 5 minutes!
High in fiber and protein.
Easy to prep in advance.
Pretty pink color!

Love smoothies? Try this tropical kale smoothie or banana avocado smoothie next.

Ingredients You Need

Here are the simple ingredients you need to make this raspberry blueberry smoothie. Skip to the recipe card for exact measurements.

Frozen raspberries: they’re cheaper and often more fresh, especially when they aren’t in season.
Frozen blueberries: you can buy a huge bag for cheap and make this smoothie multiple times!
Milk: any milk like whole milk, almond milk, or cashew milk works.
Nut butter: adds flavor, texture, and healthy fats to keep you full.
Flax meal: adds fiber for gut health and to keep you full. This is optional.
Protein powder: Choose a vanilla protein powder with about 24g of protein. I like one sweetened with monk fruit!

Variations & Mix-Ins

Protein powder: I used Be Well by Kelly vanilla protein powder. I also like Paleo Valley protein! Any brand you enjoy works.
Bananas: add more sweetness with 1/2 frozen banana. This will make it really thick like a milkshake!
Add yogurt: 1/3 cup of Greek yogurt for richness and protein.
Tropical fruit: try adding some frozen mango or frozen pineapple to the mix.
More berries: swap either fruit for strawberries, blackberries, or mixed berries.
Greens: up the nutrients by blending in 1/2 cup baby spinach. I like to milk it with the milk first to break it down before adding the rest of the ingredients.
Fiber and fats: swap the flax for chia seeds and the nut butter for hemp seeds.

How to Make a Blueberry Raspberry Smoothie

Here are the simple steps, with photos, to make this blueberry and raspberry smoothie recipe. Skip to the recipe card for the printable version.

Step 1. Add to the Blender. Add all of the ingredients to a high-speed blender.

Step 2. Blend. Blend on high speed until it’s smooth and creamy. Add more milk as needed to reach your desired consistency.

Expert Smoothie Tips

Start with less milk. You can always add more, but you can’t remove it. Start with less and add a splash more at a time to reach your desired consistency.
Get creative. Add your favorite mix-ins like chia seeds, protein powder, greens, or other supplements.
Use frozen fruit. Frozen fruit is more affordable and fresher. It yields a really thick and creamy smoothie!

Can I Use Fresh Berries?

Frozen fruit yields a really thick and creamy smoothie, but you can use fresh blueberries and fresh raspberries if that’s what you have on hand! Reduce the amount of milk to 1/2 cup and add a handful of ice. Use a high-speed blender and blend until all of the pieces of ice are broken up. Adjust consistency with more milk as needed!

Recipe FAQs

Is a raspberry and blueberry smoothie good for you?

This smoothie is packed with fiber and nutrients. Raspberries are rich in antioxidants and you can add your favorite healthy mix-ins to make it healthy for you!

What fruits blend well with blueberries?

You can add cherries, blackberries, bananas, pineapple, or mango to this berry smoothie and it would be delicious.

Meal Prep Tips

Measure out individual bags of blueberries, raspberries, nut butter, and flax. Freeze for up to 3 months. Dump it all into the blender then add the milk and blend.

More Smoothie Recipes

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Blueberry Raspberry Smoothie

Make this thick and creamy blueberry raspberry smoothie in 5 minutes! It’s full of nutrients, protein, and fiber to keep you full all morning long.

Course Breakfast

Cuisine American

Diet Gluten Free, Low Lactose, Vegetarian

Keyword easy breakfast, high fiber, high protein

Prep Time 5

Cook Time 0

Total Time 5

Servings smoothie

Calories 389kcal

Author Molly Thompson

Ingredients

1/2 cup milk any kind
1/3 cup frozen raspberries
1/3 cup frozen blueberries
1 Tablespoon nut butter
1 scoop vanilla protein powder
1-2 Tablespoons chia seeds or flax meal
1/2 teaspoon cinnamon optional

Instructions

Add all of the ingredients to a high spend blender. Blend until smooth. Add more milk as needed to reach your desired consistency.
1/2 cup milk, 1/3 cup frozen raspberries, 1/3 cup frozen blueberries, 1 Tablespoon nut butter, 1 scoop vanilla protein powder, 1-2 Tablespoons chia seeds or flax meal, 1/2 teaspoon cinnamon

Notes

Protein Powder. I used Be Well by Kelly vanilla protein powder. I also like Paleo Valley protein! Any brand you enjoy works.

Bananas. Add more sweetness with 1/2 frozen banana. This will make it really thick like a milkshake!

Yogurt. 1/3 cup of Greek yogurt for richness and protein. Adjust milk as needed for consistency.

Fresh Berries. You can use fresh berries instead of frozen. Reduce the milk slightly and add a handful of ice. Blend until completely smooth and adjust consistency as needed.

Greens. Up the nutrients by blending in 1/2 cup baby spinach. I like to milk it with the milk first to break it down before adding the rest of the ingredients.

Fiber and Fats. Swap the flax for chia seeds and the nut butter for hemp seeds.

Meal Prep. Measure out individual bags of blueberries, raspberries, nut butter, and flax. Freeze for up to 3 months. Dump it all into the blender then add the milk and blend.

Nutrition

The post Blueberry Raspberry Smoothie appeared first on What Molly Made.

High-Protein Breakfast Recipes Archives | What Molly Made

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