High-Protein Chorizo and Veggie Egg Scramble

This High-Protein Chorizo and Veggie Egg Scramble is the perfect recipe for a weekend breakfast, packed with 23g of protein!

Lately I’ve been trying to bump up my protein intake at breakfast so I can keep myself full and not be looking for a snack by 10 am. There’s nothing wrong with that, but I’m a pretty hungry gal, so I try to focus on protein (and fibre!) because it’s satiating. This High-Protein Chorizo and Veggie Egg Scramble is packed with protein and fresh veggies!

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Eggs – eggs are a complete protein, meaning they contain all of the essential amino acids that our bodies don’t produce. If eggs fit into your diet, they are a really healthy choice! One egg contains about 6 g of protein.
Egg whites – egg whites are a great way to amp up the protein in a meal, but I realized as I made this recipe, you can just add an extra egg. There is absolutely nothing wrong with eating the yolk of an egg, so why buy an extra ingredient for this? Here’s a great resource for the egg yolk vs. white debate!
Chorizo – chorizo is a cured pork sausage that comes from regions like Spain and Portugal! It’s a bit spicy and salty and adds something fun to this meal!
Asparagus – this will amp up the fibre and give us some iron too!
Bell pepper – more fibre and this time, vitamin C!
Cilantro – more flavour!

Nutrient Spotlight: Protein!

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I might be losing it, but I don’t think we’ve ever covered protein. Protein is one of the 3 macronutrients (the others being carbohydrates and lipids). Proteins are made up of chains of amino acids, so when protein is broken down in the body, you are left with amino acids. There are 20 amino acids, and 9 are essential; they aren’t made in the body, so you have to get them through food.

This brings us to the idea of complete vs incomplete proteins. Complete proteins, like eggs, contain all 9. All animal proteins are complete, as well as tofu and edamame. This isn’t to say that incomplete proteins are bad, but you can combine them to make a complete one! Although that isn’t realistic unless you know which amino acids are in every single food and truthfully, nobody knows that. If you’re eating a variety of foods, you should be just fine!

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Proteins make up virtually every cell in your body and are crucial for building and repairing muscles, tissues, skin, nails and hair. They are also components of hormones or enzymes! People are always trying to eat more protein, which is good, but may not be necessary. The recommendation for a healthy adult is 0.8 grams of protein for every kilogram of body weight. Some people might choose to eat more, at or above 1.0 g/kg. Research finds that you actually don’t build more muscle beyond 20-35g at one given time, so anything else just goes to waste. Something to keep in mind when trying to increase your protein intake.

If you’re wanting some recipes with complete plant-based proteins, try my Spicy Tofu Bowls with Citrus Salad or Sesame Brussels Sprout Slaw with Edamame.