Power up with Portable Protein

    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:

    1. Muscle and tissue repair
    2. Bacterial-fighting Antibodies
    3. Electrolyte balance
    4. Nutrient Metabolism, Transport and Storage
    5. 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

    3 egg muffins on a plate for breakfast

    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

     

    Ingredients:

    • 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

     

    Directions:

    1. Preheat oven to 350°F.
    2. Spray a muffin tin with cooking spray.
    3. In a large bowl, whisk eggs together with salt and pepper.
    4. Mix in the remaining ingredients then fill the muffin tin.
    5. Bake for 20-25 minutes and serve. Cool remaining muffins completely and store in the refrigerator.
    6. 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