The Protein Hub

enchiladas suizas

🧀🥦 Cheese & Veggie Egg Bake Recipe
Ingredients (2–3 servings)
4 large eggs

½ cup milk (or almond milk)

½ cup bell peppers, chopped

½ cup broccoli or zucchini, chopped

¼ cup onion, finely chopped

½ cup shredded cheese (cheddar, mozzarella, or feta)

1 tsp olive oil or butter

Salt & black pepper, to taste

Chili flakes or paprika (optional)

How to Make
Preheat oven

Preheat to 375°F (190°C).

Lightly grease a baking dish.

Cook veggies

Heat oil in a pan.

Sauté onion, bell peppers, and broccoli/zucchini for 3–4 minutes until slightly soft.

Prepare egg mix

In a bowl, whisk eggs, milk, salt, and pepper.

Stir in sautéed veggies and half the cheese.

Bake

Pour mixture into the baking dish.

Sprinkle remaining cheese on top.

Bake for 20–25 minutes, until set and lightly golden.

Serve

Let rest 5 minutes, slice, and enjoy.

Healthy Variations
High-protein: Add egg whites or cottage cheese

Low-carb: Skip milk and use heavy cream

Spicy: Add jalapeños or green chilies

Indian-style: Add cumin, turmeric, and garam masala

Approximate Nutrition (per serving)
Protein: 20–25 g

Calories: ~300

🌯 Egg White Veggie Wrap Recipe
Ingredients (1 wrap)
4–5 egg whites

1 whole-wheat or low-carb tortilla

¼ cup bell peppers, finely chopped

¼ cup onions, chopped

¼ cup spinach or zucchini

1 tbsp olive oil or cooking spray

Salt & black pepper, to taste

Chili flakes or green chili (optional)

How to Make
Cook the veggies

Heat oil or spray in a pan.

Sauté onions and bell peppers for 2–3 minutes.

Add spinach/zucchini and cook until soft.

Add egg whites

Pour in egg whites, season with salt & pepper.

Scramble gently until fully cooked and fluffy.

Warm the wrap

Heat tortilla on a pan for 20–30 seconds.

Assemble

Place egg-white veggie mix in the center.

Add chili flakes or sauce if desired.

Roll tightly into a wrap.

Optional Add-Ons
Avocado slices (healthy fats)

Low-fat cheese or feta

Salsa or yogurt-mint sauce

Approximate Nutrition
Protein: 25–30 g

Calories: ~250–300

Low fat | High fiber

🌯 Egg & Veggie Breakfast Burrito Recipe
Ingredients (1–2 burritos)
2 large eggs

1 large whole-wheat tortilla

¼ cup bell peppers, chopped

¼ cup onion, finely chopped

¼ cup spinach or mushrooms

2 tbsp shredded cheese (cheddar or mozzarella)

1 tsp olive oil or butter

Salt & black pepper, to taste

Chili flakes or hot sauce (optional)

How to Make
Cook the veggies

Heat oil in a pan.

Sauté onions and bell peppers for 2–3 minutes.

Add spinach or mushrooms and cook until soft.

Scramble the eggs

Beat eggs with salt and pepper.

Pour into the pan and cook gently, stirring, until fluffy.

Warm the tortilla

Heat the tortilla on a pan for 20–30 seconds per side.

Assemble the burrito

Place the egg-veggie mix in the center.

Sprinkle cheese on top.

Add hot sauce if you like.

Wrap

Fold in sides and roll tightly into a burrito.

Optional Add-Ons
Avocado slices or guacamole

Black beans for extra protein

Salsa or pico de gallo

Nutrition (approx.)
Protein: 20–25 g

Calories: ~300–350

Fiber: High (from veggies & whole wheat)

🥚 Hard-Boiled Egg Protein Plate Recipe
Ingredients (1 serving)
2–3 large eggs (hard-boiled)

½ cup cottage cheese or Greek yogurt

½ avocado, sliced

1 small cucumber or tomato, sliced

A handful of spinach or mixed greens

1 tsp olive oil (optional)

Salt & black pepper, to taste

Chili flakes or paprika (optional)

Lemon wedges (optional)

How to Prepare
Boil the eggs

Place eggs in a pot and cover with water.

Bring to a boil, then simmer for 9–10 minutes.

Transfer to cold water, peel, and slice in half.

Assemble the plate

Arrange the eggs on one side.

Add cottage cheese or Greek yogurt.

Place avocado slices, cucumber/tomato, and greens neatly around.

Season

Sprinkle salt, black pepper, and chili flakes or paprika.

Drizzle olive oil and squeeze lemon juice if desired.

Protein Boost Options
Add grilled chicken slices or turkey breast

Sprinkle chia seeds or pumpkin seeds

Serve with a slice of whole-grain toast

Approximate Nutrition (2 eggs + cottage cheese)
Protein: 25–30 g

Calories: ~350

Healthy fats: From eggs & avocado

Easy Scalloped Potatoes with Garlic, Thyme, and Parmesan cheese.