By: Jacqueline Gomes, RDN, MBA
If you’re like me, you’re constantly on-the-go! Portable protein foods can seem like a challenge when you think of your traditional protein food options, however with a little planning you’re be on the road to energizing power protein foods!
Think of high-fiber, high-protein carbohydrates, like nuts and seeds. Dark, leafy greens are also a good source of protein as well.
Protein is essential for the following functions:
- Muscle and tissue repair
- Bacterial-fighting Antibodies
- Electrolyte balance
- Nutrient Metabolism, Transport and Storage
- Regulation of Hormones
If you find yourself running low on protein fuel, here is a list of portable foods and ingredients that will give you that much needed boost:
- Your shelf stable options include : Almonds, peanuts, soy nuts, roasted edamame, low fat milk box, spicy roasted chickpeas and protein bars.
- You’ll want to toss these in a cooler: Greek yogurt, hard boiled eggs like Eggland’s Best Eggs, low-fat string cheese, cottage cheese, lean beef jerky and hummus.
Easy Egg Muffins
These make-ahead muffins can set you up for a successful week! Prepare a batch of these and keep them in the fridge for a quick breakfast or grab-and-go snack.
Prep: 5 minutes
Bake: 25 minutes
Makes: 3 (4 muffin) servings
- 12 Eggland’s Best eggs (large)
- 1/2 c. grape/cherry tomatoes, cut in half
- 1 c. spinach, chopped
- 1/4 large red bell pepper, finely diced
- 1/4 c. fresh basil, cut into ribbons
- 1/4 c. shredded Parmesan cheese
- 1 tsp. salt
- 1/2 tsp. pepper
- Preheat oven to 350°F.
- Spray a muffin tin with cooking spray.
- In a large bowl, whisk eggs together with salt and pepper.
- Mix in the remaining ingredients then fill the muffin tin.
- Bake for 20-25 minutes and serve. Cool remaining muffins completely and store in the refrigerator.
- Reheat in microwave for 45 seconds to 1 minute until hot.
NOTE: To make this recipe dairy-free, omit Parmesan cheese.
Nutrition information for 4 muffins: 211 Calories; 13g fat; 4g saturated fat; 2.3g carbohydrate; 21g protein; .6g dietary fiber
Recipe: Eggland’s Best Eggs, Francie Kaufman