15-Minute Breakfast Smash (High-Fibre & Veggie Protein)

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Jasmine

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I honestly think you could drive yourself mad trying to optimise for every macronutrient at every meal, but it’s a good idea to have a couple of recipes in your rotation that you know will hit the ones that are important to you. 90% of Britons and Americans are deficient in fibre, which is why I’m such an advocate. Despite the pushing of protein on social media; the average person gets plenty, though as someone who doesn’t eat meat, I realise I’m not ‘average’, so I like to keep an eye on my intake. Today I’m sharing a quick and easy breakfast smash that provides over 18g of protein and almost 15g of fibre per toast. For context; eating two of these is almost 100% of that fibre RDA that almost no one is hitting! Layering these different protein sources also helps to get as wide a variety of amino acids in there as possible. Plus this meal is full of healthy fats…

INGREDIENTS

Eggs

Cottage cheese

Chickpeas (pre-cooked – canned or jarred)

Tahini

Avocado

Chives

Microgreens (I used sprouted broccoli seeds but alfalfa sprouts or plain old cress also work)

Shelled help seeds

Garlic

Lemon juice

Chilli flakes

Rye bread with chia seed and flaxseed

TIPS & NOTES

Personally, for breakfast I’d have one of these toasts, but if I’m working from home or it’s the weekend and it’s more of a brunch vibe then I’ll have two of them. You can prep this ahead of time, but due to the avocado, I prefer to do make it the night before (but in a pinch, it will be fine for a couple of days in an airtight container). Alternatively, you can prep everything else and just mash in the avocado right before serving.

I don’t usually recommend particular products in my recipes but I found that using this Biona Rye Chia and Flaxseed Bread has pretty much the same amount of fibre and protein as I get when I make my rye sourdough with chia seeds and flaxseed at home (I think the marginal difference is just down to slice sizes). Plus, it’s way less effort for you guys!

To make this a 15-minute meal; I recommend boiling the eggs for 10 minutes and letting them rest in ice water for 5 minutes and doing everything else whilst you have that time!

15 Minute Breakfast Smash

  • Servings: 3
  • Difficulty: Easy
  • Print

A quick and easy breakfast smash thar will keep you full for hours

No special equipment or advance prep needed


Ingredients

  • 100g of chickpeas (drained, rinsed and mashed with a fork)
  • 2 eggs
  • 1 avocado (mashed with a fork)
  • 80g of cottage cheese
  • A small handful of chives (sliced)
  • 1 clove of garlic (crushed, grated or finely chopped)
  • Juice of 1/2 a lemon
  • 20g of shelled hemp seeds
  • A dessert spoon (c.8-10g) of tahini
  • A pinch of dried chilli flakes
  • A small handful (c. 2g) of microgreens
  • 3 slices of rye, chia seed and flaxseed bread
  • Salt and pepper to taste


Directions

  1. Boil the kettle
  2. Hard boil the eggs for 10 minutes and prepare a bowl of cold water with some ice
  3. Once the eggs are cooked, transfer them to the ice water to rest for 5 minutes
  4. Meanwhile, in a small bowl add the tahini and lemon juice and use a fork or whisk to combine into a cream
  5. Add the chickpeas, avocado, cottage cheese, 3/4s of the hemp seed hearts (save some for garnish), chives, chilli flakes and garlic and mix together
  6. Crack each of the eggs (one by one) and peel whilst submerged in the cold water
  7. Toast the bread
  8. Meanwhile, roughly chop the hard-boiled eggs and stir to the smash mixture
  9. Once the toast is done, spread over the smash and garnish with the remaining hemp seed hearts and also the micro greens to serve

Let me know if you try this breakfast smash!

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