Over the past several months I've been experimenting with a "breakfast thing." Not fully named yet as it has been in the shape of muffins, loaves and frittatas. But I think I may now have it.
This "breakfast thing" has been a great way for me to infuse some protein into my life in the morning. A complete "carb monster" by nature, it's extra hard for me to look a bowl of fruit in the eye in the morning...I want a muffin! Or some carby equivalent. With the help of the 70 calorie 'Carb Watch Pita' as the wrapper, I have been completely satisfied with this wildly low-calorie breakfast. Here it is..."The Breakfast Thing" in the form of a loaf.
Think about the types of vegetables you are going to use in your loaf....for example, spinach retains a lot of liquid so when you reheat your loaf it gets very wet and a bit mushy. But experimenting is part of the fun.
- 1 mini loaf pan
- small omelet pan or fry pan
- 1 XL egg (80 calories)
- 1/2 cup egg whites (Eggology is 59 calories)
- 2 tsp chives (about 2 calories)
- 1 small clove garlic (4 calories)
- 1 cup small chop veg (for this recipe I used 1/2 cup red pepper and 1/2 cup zuccini...about 45 calories)**
- 1 tsp olive oil (40 calories...it looks like a lot in the pan but it seems to help the dish stay nice and moist, your call)
- nonstick cooking spray
- hot sauce
- Carb Watch pita bread (70 calories per pita)
1. Preheat oven to 350 degrees F. I used a toaster oven, so keep your eye on the top of the loaf, which expands and could touch the elements when cooking.
2. Chop vegetables into small pieces.

2. Heat pan over medium heat. Add oil. When hot (shimmering) add the garlic and cook for about a minute. You don't want it to get brown. Then add zuccini and red pepper. Or the vegetables of your choice: mushroons, onions (therefore omitting chives), broccoli, green pepper, leeks...you get the idea. Cook until starting to soften. Remove from heat and let sit in pan to become room temperature.
3. Mix the egg whites with the one egg and add a pinch of salt and pepper. I add a big glug of hot sauce to add some umph--you might choose to omit this. But sometimes I also add a pinch of ancho chili powder, too.
4. Spray the mini loaf pan with nonstick cooking spray and add the egg mixture. Don't be too frugal--these guys can stick. It will come up less than half way up the pan.
5. Here is where I add my fresh cut chives to the egg. Chives are delicate so you don't want to saute them with the other veggies. If you are using other fresh herbs add them at this point.
6. Add the veggie mixture to the loaf pan. Give it a little swirl with the spatula.
7. Stick it in the oven for about 20 minutes. I've had very different results, but then again, I haven't truly made this same recipe twice.
(FYI...I've also had mixed results trying to get these guys out of the loaf pan or muffin tin.)
9. Cut into 8 slices. Each loaf makes 4 breakfasts for me. I take two slices and put in the center of a pita and some mornings add a little HP Sauce (6 calories) and wrap up and eat like a kebab. I also sometimes add arugala or spinach. I always feel nourished and satisfied for hours...it always takes me up to lunch time and I never feel hungry and want to snack.
Now do the math:
# Total Loaf Calories / 4 (days) + 1 Pita per day = about 150 calories for each breakfast. (I've taken these numbers off the packaging and some are based on internet research, I am no nutritionist). You can have a hot, protein-rich and satisfying breakie for about the same calories as a serving of cereal (which is MUCH smaller than what we usually pour into our bowls).