A high protein omelette with over 30 grams of protein per serving and only 360 calories. Filled with high-quality protein and healthy fats, this simple breakfast is an ideal start to any day.
Another year is done and dusted. No better time than now to reflect on what an amazing year it has been. Everywhere around us we see people becoming more conscious of the food we eat, and the effects it is having on our health and our planet. We are increasingly asking for more Sustainable Seafood options, we are also demanding to know more about Genetically Modified Organisms (GMO) in our food supply, and we are opting for dietary options that don’t promote environmentally unsustainable farming and agriculture. We should be proud, these are big steps in the right direction.
“Cottage cheese is a great source of protein with up to 21-32g per cup. Purchasing organic cottage cheese ensures a higher amount of conjugated linoleic acid (CLA) which may have beneficial effects on atherosclerosis.”
Dairy products are the main source of conjugated linoleic acid (CLA), which is produced by the ruminal bacteria digestion of the grasses eaten by cows. Pasture-grazing dairy cows have more CLA in their milk than do grain-fed cows. Some animal models have reported beneficial effects of CLA on atherosclerosis. Choosing organic dairy is also important in lessening our carbon footprint, see here for more information on the benefits of choosing organic dairy.
Regarding protein, new emerging research suggests that our current protein recommendations are outdated and may be too low. For adequate muscle synthesis, we should be aiming for around 20 to 30 grams of good quality protein per meal depending on our body weight and our age. Protein is best utilised when spread out evenly throughout the day, and ideally your first meal within an hour of waking up. Keep in mind, this is still in no way supporting high protein diets which has become popular in current fad diets. Cottage cheese is an excellent source of protein and can easily help you attain an adequate protein intake. For this recipe, I used dry cottage cheese curds, but standard cottage cheese could also be used. Kale and mushrooms are my winter go-to vegetables – in the summer try using tomatoes and fresh herbs.
High Protein Cottage Cheese Omelette with Kale and Mushrooms
- 1 1/2 tbsp olive oil
- 2 cups sliced organic mushrooms about 6-8 small
- 1 clove of garlic minced
- 2 cups kale stems removed, chopped
- 4 free range eggs
- 2 tsp organic milk or water
- 1 cup organic cottage cheese dry or wet curds
- 1/8 tsp salt to taste
- ground pepper optional
- fresh herbs optional
- Heat 1/2 tbsp of oil in a large fry pan over medium high heat. Add the garlic and mushrooms. For lightly browned mushrooms that don't go soggy and give off all their juices, ensure that the mushrooms aren't touching each other while cooking and that they remain in a single layer in the pan. Turn frequently until cooked through, about 5-8 minutes. Add washed and chopped kale and let cook for about 30 seconds or until slightly wilted. Season with salt and pepper and remove from heat.
- Crack the eggs in a bowl, add milk or water, salt and pepper and fresh herbs if using. Whisk well so the egg yolks and whites are well incorporated.
- Heat another 1/2 tbsp. of oil in an omelette sized cast iron frying pan on medium high heat. Pour in half of the egg mixture. Gently use your spatula to move the cooked egg in from the edge of the pan to the centre. Tilt and rotate the pan to make sure that any uncooked egg fills in any empty spaces.
- The omelette is almost finished when the surface of the egg looks moist but does not jiggle when the pan is shaken. Now it's time to add the filling.
- Add half of the cottage cheese curds onto half of the omelette. You want them to heat slightly while the omelette finishes cooking. Then, add half of the kale and mushroom mixture onto the cottage cheese. Fold the omelette in half and let the bottom half brown slightly, then gently slide onto a plate.
- Now repeat with the remaining ingredients. If there is too much kale and mushroom mixture to fit into the omelettes just serve it on the side. Enjoy!
Add some variety: Add 2 tsp of fresh basil pesto into the egg mixture before cooking
Complete the meal: Serve with 2 slices each of sprouted sourdough bread, or 1 cup each of sweet potato hash
Rachel Dickens, The Conscious Dietitian, is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University. She strives to provide evidence-based nutrition information with a focus on plant-based nutrition, and share some of her favourite seasonal recipes and sustainable eating tips.