The ultimate high-protein breakfast with Mediterranean vibes – ready in 15 minutes!
This veggie-packed bowl combines fluffy whipped egg whites with zesty roasted vegetables and a creamy lemon-tahini drizzle. It’s perfect for busy mornings when you want something filling but light. I’ve tested this recipe to nail the perfect combo of flavors and textures while keeping it under 250 calories.
Affiliate Disclosure: "As an Amazon Associate I earn from qualifying purchases made from the images and links in this post. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and other affiliated sites."
Why You’ll Love This Recipe
- Weeknight easy, brunch-worthy looks
- Uses simple ingredients (no weird protein powders!)
- Customizable – swap veggies based on what’s in your fridge
Grocery List (Serves 1)
Main Ingredients
- 5 egg whites (or 150g liquid egg whites)
- 1 medium zucchini
- Handful cherry tomatoes
- 4-5 shiitake mushrooms
- Few rainbow chard stems (or spinach)
Flavor Boosters
- 2 tsp za’atar seasoning (find in spice aisle)
- 1 tsp smoked paprika
- ½ lemon
- Fresh dill or parsley
Magic Sauce
- 1 tbsp tahini
- 1 tbsp plain Greek yogurt
- 1 tbsp lemon juice
- ½ tsp nutritional yeast (optional)
- 1 garlic clove
Nutrition Per Serving
- Calories: 217
- Protein: 24g (Hello, muscle fuel!)
- Carbs: 14g
- Fats: 9g
- Fiber: 5g
Simple Steps to Yum
1. Roast Those Veggies
- Spiralize or thinly slice zucchini
- Halve tomatoes, slice mushrooms
- Toss everything with za’atar and paprika
- Roast at 425°F (220°C) for 12 mins – no oil needed!
2. Whip Up Cloud Eggs
- Beat egg whites until fluffy (30 sec with electric mixer)
- Cook in non-stick pan over medium-low heat, stirring gently
- Toss in fresh herbs right at the end
3. Make the Drizzle
- Mix tahini, yogurt, lemon juice, and grated garlic
- Add a splash of water if too thick
4. Plate Like a Pro
- Zucchini noodles as the base
- Add roasted veggies
- Top with fluffy eggs
- Drizzle sauce over everything
- Garnish with extra herbs
5 Game-Changing Tips
- Fluffy Egg Whites Every Time
Use a clean metal bowl (no grease!) and add a tiny pinch of cream of tartar if your eggs aren’t whipping up. - Za’atar Hack
If you can’t find za’atar, make your own: mix 1 tsp each dried thyme, sesame seeds, and sumac. - Sauce Too Thick?
Add ½ tsp water at a time until it drizzles easily. Too thin? Mix in a bit more yogurt. - Meal Prep Friendly
Roast veggies for 3 days at once – they reheat perfectly! - No Spiralizer? No Problem!
Use a veggie peeler to make zucchini ribbons instead.
Mix It Up!
Protein Swaps
- 🥚 Tofu: Use silken tofu scramble instead of eggs
- 🥜 Plant Power: Add 2 tbsp hemp seeds
Veggie Variations
- Spring: Asparagus + peas
- Summer: Bell peppers + zucchini
- Fall: Brussels sprouts + sweet potato
Add Some Crunch
- Toasted pine nuts
- Everything bagel seasoning
- Crumbled rice cakes
Perfect Pairings
☕ With Coffee: Serve with an iced latte made with almond milk
🍹 Post-Workout: Pair with coconut water + lime
🍞 For Carb-Lovers: Add ½ slice sourdough toast
Why This Works
The magic is in the combo:
- Egg whites give pure protein without heaviness
- Za’atar adds big flavor without calories
- Tahini sauce makes it feel indulgent (but isn’t!)
Even my 12-year-old nephew loves this – and he’s usually all about pancakes! Give it a try tomorrow morning and you’ll see why it’s become my go-to breakfast.
Pro Tip: Double the sauce recipe – it’s amazing on salads and grilled chicken too!
