Bread and butter in the morning usually makes you hungry by mid-morning. A breakfast with more protein and good fat tends to last longer: and it doesn’t need supplements or a lot of preparation time.
These ideas bring together common ingredients in Portuguese cuisine: eggs, chickpeas, cheese, yogurt: in quick-to-prepare savory versions.
The base formula
Protein + fiber + good fat is the combination that most helps keep you feeling full in the morning. For example: egg with oats and a drizzle of olive oil, or chickpeas with egg and tomato.
10 savory breakfast ideas
- Crushed chickpea toast with fried egg.
- Scrambled eggs with spinach.
- Natural Greek yogurt with cucumber and herbs, savory version.
- Savory oatmeal, with cheese and herbs.
- Lupine with boiled egg.
- Wholemeal bread toast with fresh cheese and tomato.
- Quick omelet with vegetables you already have at home.
- Roasted chickpeas, as a crunchy accompaniment to an egg.
- Natural yogurt with nuts and a drizzle of olive oil.
- Boiled egg sandwich with parsley and a little mustard.
Prepare in advance
- Boil a dozen eggs on Sunday: boiled eggs will last for several days in the fridge.
- Cook chickpeas in larger quantities and save portions for the week.
- Freeze already sliced wholemeal bread, to only take out what you need.