🥄 Ingredients (4 servings, makes 8 toasts)
- 8 slices whole grain or high-protein bread
- 6 large eggs
- 1/2 cup Greek yogurt or low-fat cream cheese
- 1 cup shredded mozzarella or cheddar cheese
- 1/2 cup chopped bell peppers (red, green, or yellow)
- 1/2 cup chopped spinach or kale
- 2 green onions, sliced
- 1/2 tsp garlic powder
- Salt and pepper to taste
- Optional: cooked diced chicken or turkey breast (1 cup) for extra protein
👩🍳 Instructions
- Preheat oven to 180°C (350°F).
- Prepare egg mixture
- In a large bowl, whisk eggs, Greek yogurt, garlic powder, salt, and pepper.
- Stir in cheese, chopped veggies, and optional cooked meat.
- Arrange bread slices on a lined baking tray.
- Spoon the egg-cheese-veg mixture evenly on top of each bread slice, spreading gently.
- Bake for 15–20 minutes or until the egg mixture is fully set and golden on top.
- Serve warm with fresh herbs or a side salad.
💪 Protein Estimate (per serving of 2 toasts)
- Eggs + Greek yogurt: ~18g protein
- Cheese: ~8g protein
- Bread (high-protein variety): ~8–10g protein
- Optional chicken/turkey adds another ~15g protein
Total per serving: ~34–41g protein (with meat) or ~26–28g (without meat)
🔥 Tips
- Use high-protein bread (some brands have 8–12g protein per slice).
- Mix in finely chopped herbs like parsley or basil for extra flavor.
- Add chili flakes or paprika for a spicy kick.
- For a dairy-free version, use vegan cheese and yogurt alternatives.
