How to Make a Healthy Breakfast with 45g of Protein

Breakfast is the most important meal of the day, providing energy and jumpstarting your metabolism. A nutritious breakfast should be not only rich in nutrients but also quick and easy to prepare. This “Egg and Potato Hash” recipe, containing up to 45g of protein, is an ideal option to keep you full, support muscle growth, and maintain overall health. This meal takes just 15 minutes to prepare and combines crispy potatoes, rich eggs, and a unique umami flavor from soy sauce, making it a breakfast favorite.

Ingredients:

• 1 large potato (250g), washed but not peeled
• 70g onion, finely chopped
• 100g diced chicken ham
• 3 whole eggs (add extra egg whites for higher protein content)
• 5g olive oil
• 25g soy sauce
• Salt, pepper, chili powder, cilantro (optional)

Instructions:

1. Prepare the Potato: Cut the potato into small cubes. Place in a bowl and microwave on 600 watts for 5 minutes to soften.
2. Prepare Other Ingredients: Chop the onion and chicken ham. Crack the eggs into a bowl (for lower calories and higher protein, combine 1 whole egg with 100g egg whites).
3. Fry the Potato: Add olive oil to a hot pan over medium heat. Fry the softened potato cubes for about 3-4 minutes, stirring to prevent sticking and to achieve a crispy golden brown.
4. Add Onion and Chicken Ham: Add the onion and chicken ham to the pan, frying for about 3 more minutes until the onion starts to caramelize. Add a bit more oil if needed to prevent sticking.
5. Cook the Eggs: Make three small wells in the pan with a spoon, adding a bit of oil in each. Crack an egg into each well, reduce the heat to medium-low, and season with salt, pepper, and chili powder as desired.
6. Add Soy Sauce: Pour 25g of soy sauce around the pan and cover it with a lid for 2-3 minutes, letting the steam cook the eggs thoroughly.
7. Finish: Turn off the heat, garnish with fresh cilantro or other herbs, and serve.

Nutritional Information:

• Calories: 615
• Carbohydrates: 58g
• Fat: 24g
• Protein: 45g

This dish combines the crispiness of potatoes, the savory richness of eggs and chicken, and an umami kick from soy sauce. It’s a perfect, high-protein start to your day!

Watch the video HERE on Felu – Fit by cooking with Vietnamese subtitles for full details.