Breakfast Meat Five Ways
I’m always talking about the importance of ample protein at breakfast. But even when people are totally on board, a common question they have is: but how? How does one get enough protein in the morning in a way that’s easy and doable?
For years I used to have protein shakes every single morning in order to avoid that very question!
Don’t get me wrong–protein shakes and protein-rich smoothies can be great, so if they’re working for you, wonderful (especially if you’re chewing that smoothie really well and it’s not ice-cold).
For a long time a smoothie was an easy and convenient vehicle for me to get 30 grams of protein, plus loads of fiber and phytonutrients, in at breakfast. But eventually I started to feel like my body couldn’t tolerate protein powders well, and I started craving warm food instead in the morning.
So what did I do? Well, truth be told, at first I ignored it, kept doing protein shakes, and eventually started to feel nauseous after having them, no matter how much I switched up the ingredients. (Pro tip: maybe listen to your body instead of ignoring it?!)
That’s when I invented my new go-to option for morning protein: Breakfast Meat™.
Breakfast Meat, as delectable and sophisticated as it sounds, is really just riffing on ground meat plus some combo of spices and herbs, with maybe some beans and/or some veggies added to it. I’m certainly not the first person to invent this, but I will say I felt like a genius when I “discovered” it because it’s so delicious, versatile, and easy.
It can be batch-cooked once a week and then quickly reheated and combined with various fixings and flavors each morning. Furthermore, Breakfast Meat itself can be made with different mix-and-match components each week. The permutations are endless!
I’ve used Breakfast Meat to assemble several different types of breakfasts, depending on what I fancy that morning and what ingredients and leftovers are around. As someone who gets bored having the same meal more than twice in a week, I love that it ends up feeling like a different variation each morning, and I like that it’s easy to combine with veggies and other good sources of fiber. I typically turn it into a taco or wrap, put it in a bowl over grains or greens, or eat it with avocado toast.
Keep reading for everything you’ll need to know to get started with Breakfast Meat. A serving of 4 oz. (about 1 cup) contains 30 grams of protein, which is an ideal target for most of us.
Breakfast Meat “Recipe“
The beauty of Breakfast Meat is how simple it is! It’s less of a recipe and more general guidelines. Quantities are pretty flexible. These days I usually use 2 lbs of meat for the week, because sometimes my partner may have some too–or on busy days when I’m in a pinch, I’ll also use it as a my lunch or dinner protein (yes, it’s that versatile).
Below are the proportions I’d use for 1 lb of ground meat, but feel free to get creative! There are no hard and fast rules when it comes to Breakfast Meat.
I tend to use ground turkey or chicken, because these taste more mild and more “breakfast-y” to me, but any type of ground meat works well.
Ratios
1 lb ground meat, of any type
½ tsp salt
1 tbsp apple cider vinegar
1 tbsp coconut aminos or tamari
At least 1 tbsp fresh herbs or 1 tsp dried herbs or seasoning blends (more is better in my book, especially fresh herbs!)
Optional: 1-2 chopped veggies to saute with the meat, such as 1 small or medium onion, red bell peppers, or zucchini
Optional: ½ can of beans, rinsed and drained (for more fiber/flavor/variety)
Method
Sauté any chopped veggies or onions in olive oil in a large pan over medium heat (sauté over lower heat if you want to caramelize the onions for extra flavor)
Once the veggies or onions are soft, add the ground meat and chunk it up in the pan
Mix in any herbs or seasonings and add ½ tsp salt per pound of ground meat
Add 1 tbsp each of apple cider vinegar and coconut aminos/tamari per lb of ground meat
Continue to sauté everything over medium heat, stirring frequently, until the meat is cooked through (if you’re not sure, put a lid on it for just a few minutes and you should be good, or use a meat thermometer to make sure any larger chunks are at least 165 degrees F)
(Optional) When it’s finished, turn off the heat and finish with some fresh herbs like chopped cilantro or parsley.
Store it in a tightly sealed container in the fridge
5 Flavor Variations on Breakfast Meat
These are the proportions I’d use for 1 lb of ground meat.
Sage & White Bean Breakfast Meat
Red onion (highly recommending caramelizing these!)
Lots of fresh or dried sage
½ can cannellini beans per lb of ground meat
Best with ground turkey, pork, or chicken
Italian Pepper & Onion Breakfast Meat
Vidalia or other sweet onion
1 red bell pepper and 1 orange bell pepper
Italian seasoning blend (dried rosemary, oregano, basil, thyme, red pepper flakes)
Taco Meat Breakfast Meat
Great with lamb, bison, or beef
Use chopped scallions instead of onion, and reserve some of the green parts for garnishing
1 can black, pinto, or refried beans
Taco seasoning (chili powder, cumin, oregano, paprika, garlic powder, onion powder)
Delicious as breakfast tacos or burrito bowls with all the fixings–guacamole, salsa, hot sauce, etc
Sweet Potato Breakfast Meat
Inspired by the Moroccan Breakfast Bake recipe in The 4-Week Endometriosis Diet Cookbook by Katie Edmonds
Ground turkey or chicken
1-2 cups of chopped and roasted sweet potatoes or butternut squash (this is a great use for leftover roasted sweet potatoes)
1 finely chopped small apple, cooked with the meat
Cinnamon
Omit the ACV and coconut aminos/tamari but if needed add 1-2 tbsp of water to the pan to prevent sticking
Best served over steamed greens or alongside oatmeal
Lamb & Fennel Breakfast Meat
Inspired by Farmer’s Wife’s Breakfast recipe in Cooking For Hormone Balance by Magdalena Wszelaki
Ground lamb
2 tbsp ground fennel seed
Use 2 tbsp apple cider vinegar and 2 tbsp coconut aminos per lb of meat
WAYS TO SERVE Breakfast Meat
Tacos or Wraps - serve in a tortilla of some kind, and boom: you have a breakfast taco! I often add some broccoli sprouts or leftover cooked veggies, goat cheese, salsa, and avocado. A nori wrap or breakfast burrito would also be good.
In a Bowl - well-spiced, herby ground meat is delicious with rice or other grains. I like to add a dollop of pesto or hummus, some leftover veggies (like peppers, roasted sweet potatoes, or honeynut squash), and maybe some kimchi or sauerkraut to boot.
With Salad - savory breakfasts are all the rage, so why not Breakfast Salads too? Serve it over some fresh arugula tossed with balsamic and olive oil, or alongside chopped cucumber, feta, and tomato
With Cooked Greens - delicious over steamed greens like kale, chard or collards (I often make a batch of greens for the week as well as a batch of Breakfast Meat)
With Eggs - it’s good with scrambled eggs, on toast, in an egg sandwich or egg wrap-type scenario. Or if you need more a a grab-and-go batch-cooked breakfast, it can be added into egg muffins, frittatas, or quiche
As Patties - shape into meatballs or patties and bake them on a cookie tray and you’ve got breakfast sausages. Enjoy them alongside oatmeal, porridge, or eggs.
On Avocado Toast - avocados are a great source of healthy fat, and who doesn’t love toast? Throw on some Breakfast Meat too and you’ll also be getting some protein for the morning.
