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Breakfast

Protein molletes

Open-faced beans and melted cheese on toast. Built on whole wheat bread, lard-free beans, panela and turkey ham, it lands near 30 g of protein.

High proteinQuick (15 min)
12 min
Time
1
Serving
316 g
Per serving
easy
Difficulty

Nutrition

Per serving, computed from the real weight of the ingredients.

401
Calories
29 g
Protein
48 g
Carbs
10 g
Fat
11 g
Fibre

Protein density: 7.3 g of protein per 100 kcal. Above 10 is excellent for satiety and lean mass.

Ingredients

Makes 1 serving.

  • Whole wheat bread2 slices (56 g)
  • Refried beans, no lard90 g
  • Turkey ham1.5 slices (40 g), chopped
  • Panela cheese (or paneer)50 g, grated
  • Pico de gallo80 g

Method

  1. 1

    Lightly toast the bread.

  2. 2

    Spread on the refried beans and scatter the chopped turkey ham over them.

  3. 3

    Cover with the grated cheese and broil for 5 minutes until it melts.

  4. 4

    Add the pico de gallo on top, not underneath, so the bread stays crisp.

The detail that matters

Panela doesn't stretch like mozzarella, but it browns and softens nicely if you grate it fine — at half the fat per gram of protein.

More breakfast

Protein chilaquiles

509 kcal · 54 g protein

High-protein huevos rancheros

423 kcal · 33 g protein

Oat and ricotta pancakes

350 kcal · 29 g protein

Nutrition values are estimates from food-composition tables. This guide is general nutrition information and is not a substitute for advice from a qualified health professional. It is unrelated to the research materials sold on this site, which are supplied strictly for in-vitro laboratory research and are never for human consumption.