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In partnership with Milk Life. All opinions are 100% mine.
Breakfast is my family’s most important meal. We get up early and one of us prepares breakfast, while the other prepares lunches for the kids.
We feel getting enough protein at breakfast can help us stay fuller longer so we’re more likely to stick to our healthy eating routine throughout the day. Our goal is 30 grams of protein at breakfast.
By combining a variety of foods with protein and pairing them with a glass of milk, we are able to get 25-30 grams of protein in the morning fairly easily. Some of our favorite Latin breakfasts are egg and bean mini tortas, huevos rancheros, molletes, chilaquiles with chicken, or omelets, like the one I’m sharing today.
This chorizo omelet, combined with an 8 oz glass of milk with it’s 9 essential nutrients including 8 grams of high-quality protein, delivers over 30 grams of protein, slightly more with optional variations.
I think it’s important to mention, too, that many kids are falling short on important nutrients including calcium, vitamin D and potassium — key nutrients found in milk. This meal provides all of these and more. That’s fantastic and it’s absolutely delicious. Here’s how to put it all together:
- 8 oz chorizo (2 oz = 6 gr of protein)
- 8 large eggs (6 grams of protein each)
- 4 teaspoons whole milk
- 3-4 teaspoons olive oil
- 4 teaspoons low-fat cream cheese (1 tsp = 1 gram of protein)
- Avocado salsa (optional)
- 1 fresh avocado, peeled and sliced (1 gram of protein per 1/4 avocado)
- 2-3 oz queso fresco (1/2 oz = 3 grams of protein)
- Salt and pepper to taste
- 4- (8oz) glasses of cold milk (8 grams of protein per 8 oz glass)
(Total combined protein per person about 31 grams!)
Place chorizo in a non-stick pan over high heat and cook until crisp, approx. 8-10 minutes.
Mix 2 eggs and 1 teaspoon of whole milk. Set aside.
Heat one teaspoon of olive oil in a non-stick pan. Pour in egg and milk mixture. Tilt the pan slightly to cover the bottom of the pan with the egg. Reduce temperature to medium high and let the eggs cook through, approx. 3 minutes.
Add 1 teaspoon of cream cheese, cut into small chunks and 1/4 of the cooked chorizo.
Carefully “slide” omelet from pan to dish. Add avocado salsa (if you like), cover and top with 1/4 avocado in slices and queso fresco. Add salt and pepper to taste.
Repeat for all 4 omelets
Enjoy with a cold glass of milk.
For more information, check out Fuertes Con Leche for recipe ideas and details on how to power your day by adding more protein to your breakfast and throughout the day.