I land right in the middle between crunchy and conventional when it comes to health, which means I read and research both sides of the “wellness” pendulum. But because my life seasons are always changing and wellness journey is forever evolving, I follow very few “popular” health rules religiously. Sure…I stay hydrated, move consistently, am forever relaxing my pelvic floor, and use beneficial bathroom habits #PelvicFloorThings, but other than that, I believe people (especially women) have a sixth-sense intuition about what’s best for their bodies and should listen to [that] more than anything.
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So what does this mini rant have to do with a breakfast quiche recipe? I’m glad you asked.
There’s another wellness “rule” I take very seriously, and it’s one this easy & delicious & leftover-friendly quiche helps me follow – always eating a protein-packed breakfast. I don’t care who you are, the benefits of protein first thing in the AM are undeniable, and in case you haven’t heard this theory yet, you better believe I’m sharin’ it with you here.
The benefits of protein for breakfast
Protein is a macronutrient that’s essential for the body’s tissue growth, maintenance, and repair. It plays a role in chemical reactions, hormone production and signaling, immune function, cell structure, and energy creation. TL;DR – protein is super important and we all need it in our diet. But beyond simply meeting your body’s daily protein goals, there are added benefits to consuming it right away in the morning.
Blood sugar regulation – Protein-rich foods have minimal impact on blood sugar levels compared to high-carbohydrate meals. By choosing protein for breakfast, you can help stabilize blood sugar levels (and therefore your mood and hormones) and promote steady energy levels throughout the day.
Satiety & appetite control – Protein is known to be more satisfying that carbohydrates or fats, meaning it leaves you feeling fuller for longer. By consuming protein-rich foods in the morning, you’re more likely to stay satisfied throughout the day and reduce the chances of over-eating or snacking on convenient (and potentially not as healthy) foods for a quick fix.
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Weight management – Protein has a higher thermic effect, meaning the body burns more calories when digesting and processing protein. Incorporating protein into your morning meal can boost your metabolism and help with weight management goals.
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Allllll the nutrients – Many protein-rich foods also contain other healthy vitamins, minerals, and fats. By including protein in your breakfast, you can start your day with a nutritional foundation and confidently nourish your body and support overall health.
Muscle maintenance & repair – Protein is essential for building, maintaining, and repairing muscle tissue. When you consume protein in the morning, you provide your body with the essential amino acids to support muscle growth and recovery from daily activities or exercise.
Cognitive function & focus – Move over coffee! Protein also supports brain functions like focus and concentration, and starting your day with high-protein foods can enhance cognitive performance and mental clarity for hours.
As a busy & ambitious woman, I appreciate the fact that I can set my day up for physical & mental success simply with mindful and intentional eating. Consuming delicious food is a life hack you can sign me up for every day of the week. And if these protein-for-breakfast benefits have you convinced too, then the next step is finding a protein-packed recipe that you can enjoy on repeat all week long – and this breakfast quiche is it!
The breakfast quiche recipe
Remember when I said this recipe is 100000000% customizeable (I think I got all the zero’s in…)!? That means I’m sharing the ingredients I typically use, but you can go as wild as you want with the meats (think bacon, sausage, ham, chorizo), veggies (onions, peppers, mushrooms, spinach), and cheese – the breakfast version of those “choose your own adventure” books we loved as kids, if you will. Take this blueprint and run with it savory flavors, the perfect consistency, and a nourishing whole food option that will have you making this on the weekly.
THE INGREDIENTS
- 1 potato, grated (white sweet potatoes are our favorite in this recipe)
- 1 lb ground breakfast sausage
- 5-8 slices bacon, chopped
- 1 onion, diced
- 1 jalapeño, diced
- 1 tsp minced garlic
- ½ cup shredded cheddar cheese
- ½ cup milk
- 12 eggs, beaten (we take this opportunity to use up the 6 egg whites that are leftover from our homemade ice cream recipe and end up adding about 8 more whole eggs)
- 1 tsp pepper
- 2 tsp salt
- A few Tbs of cooking fat (we use tallow, but you could use olive oil, butter, or ghee too)
THE DIRECTIONS
1. Preheat your oven to 425 degrees.
2. Using a small amount of the cooking fat, grease the bottom and sides a 9” pie plate, set aside.
3. Melt 2 Tbs tallow (or cooking fat of your choice) in a skillet over medium-high heat.
4. Place shredded potatoes in the skillet and press with a spatula to flatten. Once the bottom is golden brown and crispy, flip and continue cooking until the other side is crispy as well. Place potato hash browns in the bottom of the pie plate.
5. In the same skillet, fry up the breakfast sausage and bacon. Once cooked, add meat on top of the hash browns in the pie plate.
6. Keeping some of the bacon/sausage grease in the skillet, fry the garlic, jalapeno, and onion until cooked. Add this on top of the meat and hash browns in the pie plate.
7. Top the hash browns, meat, and veggies with shredded cheese. Your pie plate will seem very full.
8. In a bowl, whisk eggs, milk, salt, and pepper until combined. Pour egg mixture over hash browns, meat, veggies, and cheese until it reaches the top rim of the pie plate.
9. Bake at 425 degrees for 45-60 minutes or until the middle is completely cooked through.
10. Remove from oven and let sit for 10 minutes before cutting.
11. Serve with avocado, sour cream, salsa, ketchup, or whatever suits your fancy.
Trust me…this is too good not to make
While a quiche sounds quite fancy, let me assure you I’m no Martha Stewart in the kitchen. I’m more an average millennial mom who simply wants to put healthy and delicious food on the table, but doesn’t have a ton of time or energy to do it. This recipe is easy to throw together, meets my morning protein goals, aaaaaand makes a week’s worth of breakfast all at once…*chef’s kiss*.
My mornings are sacred (& busy & productive & sometimes chaotic), and once this breakfast quiche recipe is made, it’s more time for me – journaling, exercising, and snuggling my girl before running out the door. I truly believe we can have and do it all with a bit of planning and intention, and this recipe is a big part of my “how to” make that happen.
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Whether you’re whipping this up for your family or brining it to the next potluck, I’d love to hear what you think and, more importantly, what’s going in your perfect quiche. A protein-packed breakfast doesn’t need to be complicated or time-consuming to check all your breakfast boxes…trust me!
– Amanda
Disclaimer: The content provided here does not constitute medical advice, nor is it a substitute for personalized healthcare. I’m a doctor, but I’m not your doctor. If you have concerns about a medical condition, diagnosis, or treatment, you should consult with a licensed healthcare professional.
Disclosure: Some of the links above are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. No pressure, but I have a feeling you’re gonna like what I’ve taken the time to put my recommendation behind.
