Day 3 of the Breadless Breakfast Series

Start your day strong with this savory, high-protein breakfast that keeps you energized and focused, no bread in sight.

Our Day 3 meal features a veggie-loaded mini frittata, creamy red lentil hummus, crispy roasted asparagus, and homemade crunchy seed crackers. This combination offers fiber, healthy fats, and plant and animal proteins to support balanced blood sugar and beat that mid-morning crash.

This breakfast is anti-inflammatory, gluten-free, and naturally rich in vitamins and minerals. The variety of textures: from soft egg frittata to crispy crackers, makes it extra satisfying and perfect for mindful mornings.

Prep & Cook Time: 40 minutes

Serves 2

Source of fiber / protein

INGREDIENTS:

Prepare the Seed Crackers:

• 60 g almonds
• 20 g flaxseeds
• 20 g chia seeds
• 20 g sesame seeds
• 20 g sunflower seeds
• 1/2 tsp dried thyme
• 1/2 tsp dried oregano
• 1/2 tsp sea salt
• 1/4 tsp baking soda
• 1 tbsp coconut oil
• 1 tbsp warm water
• 1 large organic free-range egg

Prepare the Egg Frittata:

• 1/2 red pepper, finely diced
• 1/2 red onion, finely diced
• 2 tbsp extra virgin olive oil
• 1 handful spinach leaves, roughly chopped
• 4 organic free-range eggs
• 1 tsp Dijon mustard
• 1/2 tsp sea salt
• 1/4 tsp fresh ground black pepper
• 20 g Parmesan cheese, grated
• fresh dill, to garnish

Prepare the Red Lentil Hummus:

• 65 g red lentils, dried
• 2 tbsp tahini
• 1 garlic clove, minced
• 1 thumb-sized ginger, grated
• 1/4 tsp turmeric
• 1/4 tsp cumin
• 1/4 tsp sweet paprika
• 1/2 lemon, juiced
• 2 tbsp extra virgin olive oil
• 1 tbsp water, if needed
• sea salt and freshly ground black pepper

Prepare the Roasted Asparagus:

• 6 fresh Asparagus Spears, trimmed
• 1 tbsp extra virgin olive oil
• sea salt and fresh ground black pepper, to taste

METHOD:

1. Seed Crackers: Preheat the oven to 180°C. In a food processor, pulse the almonds and seeds into a coarse flour. Add the thyme, oregano, sea salt, baking soda, coconut oil, warm water, and egg. Blend until well combined. Roll the dough between two sheets of baking paper to 5 mm thickness. Transfer the bottom sheet to a tray and bake for 15-20 minutes. Let cool for 5 minutes, break into pieces (7cm x 2cm), and place on a wire rack to crisp fully.

2. Veggie Frittata: Sauté the red pepper and onion in olive oil for 5 minutes. Add the spinach and cook for 1 more minute until wilted. In a bowl, whisk the eggs, Dijon mustard, salt, and pepper. Divide the cooked veggies and egg mixture into two mini pie tins with a diameter of 12-15 cm. Sprinkle with Parmesan and bake at 180°C for about 20 minutes, or until the eggs are set.

3. Roasted Asparagus: Snap off the woody ends of the asparagus. Toss with olive oil, sea salt, and pepper. Roast at 180°C for 12-15 minutes until tender.

4. Red Lentil Hummus: Rinse and boil the lentils for about 10 minutes until tender. Drain and cool slightly. Blend lentils with tahini, garlic, ginger, spices, lemon juice, and olive oil. Add a splash of water if needed. Blend until creamy and smooth.

5. Assemble the plate: Serve 2 seed crackers per plate (approx. 7×2.5 cm each), 1-2 tablespoons of lentil hummus, one frittata portion, and roasted asparagus. Enjoy warm or room temperature.

Nutritional Values (per serving):

• Calories: ~655 kcal
• Protein: ~29 g
• Fat: ~51.5 g
• Carbohydrates: ~19 g
• Fiber: ~9 g

Meal Prep Tips:

• Crackers: Bake ahead and store in an airtight container for up to 5 days.
• Hummus: Keeps well in the fridge for up to 4 days.
• Frittata: Bake in advance and refrigerate for up to 3 days. Great cold or reheated.
• Asparagus: Best fresh, but can be roasted and stored in the fridge for 2 days.
• Assembly: Pre-pack in lunch boxes for a grab-and-go savory breakfast or light lunch.