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  • Writer's pictureS. Lemon

Tex-Mex protein bowl

Updated: Apr 30, 2023

A healthy Tex-Mex breakfast protein bowl that will smack your mouth with flavor.



Who doesn't love a satisfying bowl of food? It's the ultimate comfort meal! A nutritious and delicious breakfast bowl can be easily created by combining your favorite proteins, fats, and veggies. To enhance the taste, a flavorful dressing or salsa can be added. A well-balanced breakfast bowl is a great way to start your day.


What protein should I use?


A great feature of nutritious breakfast bowls is the ability to add a variety of proteins. At Lemon Kitchen, our goal is to promote healthy and straightforward meal options. Our three main meat options for bowls are steak, ham, and chicken. Bonus points if you have leftovers from the previous evening! As a breakfast bowl, eggs are a must-have ingredient, serving as both a protein and fat source.


What fats should I use?


There are three areas where I will incorporate some healthy fats. First, I will get fat from my proteins such as steak and eggs. Then I will add the plant-based sources of fat, which includes avocado oil and avocados. Avocados are a great source of fiber, and healthy fats such as monounsaturated and polyunsaturated fats, which have been linked to improved health.


The biggest benefit I see from avocados is their impact on my hunger. I have found through out my 60 lb weight loss journey that started 11 years ago, that adding proteins with healthy fats and fibrous fruits have the biggest impact on my hunger, keeping me full for longer periods. And finding ways to keep yourself full is a key to long term fat loss.


What other ingredients should I include in my Tex-Mex breakfast bowl?


When I am making a wholesome and healthy Tex-Mex breakfast bowl, the primarily look to incorporate a variety of colorful veggies. In this recipe, I add green peppers and red peppers, along with some onions. You can also add in some rice, beans or tomatoes if you have them laying around.


Should I "eat the rainbow"?


A trick I learned early on was eating the rainbow. This means choosing fruits and veggies of different colors. By using this strategy, you maximize the amount of nutrients you consume which can lead to improved health. For example, a 100g of red bell pepper contains 253% of your daily vitamin C and 15% of your daily B6. Add in 100g of an avocado you will get 7g of fiber and another 15% of your daily B6 requirements. By the time you add in all of your ingredients, it is certainly possible that you hit many of your daily fiber and mineral requirements.


How do I spice things up?


Sauces, salsa and marinades are a great way to change things up. The two quickest and most simple ways to kick up the flavor on with your Tex-Mex breakfast protein bowl is by adding a sriracha mayo, a spicy salsa or both. Simply combine some mayo with your favorite hot sauce and add it to the top of your breakfast bowl. You can take things a step further by using marinated meat such as taco-seasoned chicken or flank steak that has been marinating for tacos.


So instead of belaboring the point, let's start cooking!



Healthy Tex-Mex Breakfast Bowl Ingredients:


4 eggs

3 oz of ham (diced)

½ red pepper (thinly sliced)

½ green pepper (thinly sliced)

½ onion (thinly sliced)

½ scallion (diced)

1 tbsp mayo

1 tsp sriracha

1 tbsp avocado oil (divided)

Salt

Pepper


Instructions:

  1. Thinly slice peppers, onions and place off to the side.

  2. Cut the ham in small cubes and place off to the side as well.

  3. In a bowl, lightly beat 4 eggs. Heat a medium pan over high heat.

  4. Once the pan is hot, add half the avocado oil.

  5. Add in veggies and salt. Cook for about 5 minutes or until they get to the firmness you desire.

  6. Once veggies are almost done, add in ham and cook for another 1 minute. Place ham and veggies in a bowl.

  7. Add in the remainder of the oil and add the eggs.

  8. Turn down heat to medium and with a spatula, swirl the eggs until they begin to firm.

  9. Stir the eggs a bit until they are cooked to your desire.

  10. Mix eggs to the bowl of veggies and ham.

  11. Top with scallions.

  12. In a small bowl, mix mayo and sriracha. Once mixed add on top of the bowl.


Nutrition - 1 serving:


Calories: 647

Protein: 40g

Fats: 42g

Carbs: 26g

Fiber: 5g

Net Carbs: 21g


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