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Breakfast Ideas: Veggie Quiche
Breakfast Ideas: Veggie Quiche
One easy breakfast recipe that is filling and vegetarian is veggie quiche. Packed with protein and carbs, this breakfast will fill you up and get your day started right.
INGREDIENTS:
1 tsp. avocado oil
1/2 onion, sliced into thin strips
1 red pepper, seeded and sliced into thin strips
1 tsp. minced garlic
1/2 lb. mushrooms, sliced
2 cups loosely packed baby spinach
1 1/2 cups milk
5 eggs
1/4 tsp. salt
1/4 tsp. pepper
1/8 tsp. nutmeg
1/2 cup grated cheese
INSTRUCTIONS:
Preheat oven to 375° F
Heat oil in a medium sized pan. Add onions and peppers and sauté for 2-3 minutes until onions start to turn translucent.
Add mushrooms and garlic and cook until mushrooms are cooked through and all water in pan has evaporated, approximately 5 minutes. Remove pan from heat and add spinach. Stir for 1 minute longer until spinach is wilted and set aside.
Crack eggs and whisk until frothy. Add milk, salt, pepper, and nutmeg and whisk until frothy (2-3 minutes).
If veggies are watery, remove any excess liquid from the cooked veggies by squeezing them in a kitchen towel or paper towels over the sink (this keeps the crust from getting soggy).
Remove frozen pie crust from freezer or unroll refrigerated pie crust and press into 9-9 1/2" inch pie pan.
Place veggies on top of crust in pie pan in an even layer. Sprinkle cheese on top. Pour egg mixture evenly over the veggies and cheese.
Bake for 35-40 minutes until starting to brown on top. Remove from oven and let sit for 5-10 minutes before cutting and serving.
This recipe will make 6 servings, each with 12g of protein.
A couple of other great protein substitutes for breakfast is Greek yogurt. Most servings have at least 12g of protein in them. My favorite flavors are vanilla, peach, and raspberry from Chobani. I recommend eggs as an easy protein substitute for breakfast as well. They can be prepared in many different ways, and this veggie quiche is just one example.
This recipe was found at feastingnotfasting.com
Full recipe and more can be found here:
Lunch Ideas: Veggie Burrito Bowls
Lunch Ideas: Veggie Burrito Bowls
These veggie burrito bowls are a great lunch for those who meal prep and wish to take lunches to work or school. This meal is hearty and filling and is packed with veggies and beans.
INGREDIENTS:
INGREDIENTS:
1 small red bell pepper, sliced
1 small orange bell pepper, sliced
1 small green bell pepper, sliced
1 small yellow onion, sliced
1 head of cauliflower, cut into florets
1/4 cup olive oil
2 tablespoons freshly squeezed lime juice
1 teaspoon salt
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon oregano
1 – 15oz can black beans
chopped romaine lettuce, for serving
cooked cilantro lime rice, for serving
crumbled cotija cheese, for serving
avocado, for serving
Chipotle Crema
1/2 cup whole milk Greek yogurt
2 tablespoons lime juice
1–2 chipotle peppers in adobo
1/4 cup cilantro
1/4 cup green onion
2 cloves garlic
1/2 teaspoon salt (plus more to taste)
INSTRUCTIONS:
For the veggies: Preheat your oven to 425 degrees. In a large mixing bowl, combine the bell peppers, onion, cauliflower, olive oil, lime juice, and spices. Mix everything until the veggies are well coated and then transfer to a sheet pan. Try to place the cauliflower florets cut side down so they get brown and crisp. Bake the veggies for 25-30 minutes.
For the black beans: While the veggies are cooking, heat one can of black beans in a small pot over medium heat. Add a sprinkle salt, garlic powder, and cumin for extra flavor.
For the rice: Cook according to the package instructions. Add a squeeze of lime juice and chopped cilantro when it’s finished cooking. You could also follow this CILANTRO LIME COCONUT RICE RECIPE.
For the Crema: Add all of the ingredients to a blender or food processor and blend until well combined and creamy.
Assemble the bowls: Start with a bed of chopped romaine and then pile on the veggies, rice, beans, toppings, and finish with a drizzle of the chipotle crema.
This recipe yields 4 servings, each with 17g protein.
A couple of other protein substitutes include chickpeas and peanut butter. I enjoy Banza Chickpea Mac and Cheese, which is packed with protein. Peanut butter is also an easy on-the-go vegetarian protein substitute for lunches. I like to have peanut butter sandwiches or just with crackers when I'm in a rush.
This recipe was found at allthehealthythings.com
Full recipe and more can be found here:
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