high-protein, flavor-packed recipe for Turkish Menemen
a spicy scrambled egg dish with peppers, tomatoes, and feta cheese. It’s perfect for bodybuilders or anyone seeking a muscle-friendly, nutrient-dense breakfast or brunch! 🍳🌶️
Turkish Menemen
Ingredients (Serves 2)
- 4 large eggs (or 1 cup liquid egg whites for lower fat)
- 1 red bell pepper (sliced)
- 1 green bell pepper (sliced)
- 1 medium tomato (diced)
- 1/2 onion (thinly sliced)
- 2 garlic cloves (minced)
- 1 tbsp olive oil
- 1/2 tsp red pepper flakes (adjust to taste)
- 1/2 tsp paprika
- 1/4 tsp cumin
- 1/4 cup crumbled feta cheese
- Salt and pepper (to taste)
- Optional garnish: fresh parsley or dill
Instructions
1. Sauté veggies: Heat olive oil in a skillet over medium heat. Add onion and garlic, sauté for 2-3 minutes until soft. Add bell peppers and cook for 5-7 minutes until tender.
2. Add tomatoes: Stir in diced tomatoes, red pepper flakes, paprika, cumin, salt, and pepper. Cook for 3-4 minutes until tomatoes break down.
3. Cook eggs: Crack eggs into the skillet (or pour in egg whites). Stir gently to scramble, cooking until eggs are set but still slightly runny (2-3 minutes).
4. Finish with feta: Sprinkle feta cheese over the top and let it melt slightly.
5. Serve: Garnish with fresh herbs and serve warm with whole-grain bread or pita.
Macros (Per Serving)
- Calories: ~250-300 kcal
- Protein: 18-20g (from eggs + feta)
- Carbs: ~12-15g (from veggies)
- Fats: ~15-18g (healthy fats from olive oil and feta)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Eggs and feta provide essential amino acids for muscle repair.
- Low-Carb: Bell peppers and tomatoes add fiber and vitamins (A, C) without excess carbs.
- Healthy Fats: Olive oil and feta support hormone health and satiety.
- Customizable: Add spinach, mushrooms, or zucchini for extra nutrients.
Pro Tips
- Boost Protein: Add 1/4 cup cooked ground turkey or chicken.
- Lower Fat: Use egg whites instead of whole eggs and reduce feta.
- Spice It Up: Add a chopped jalapeño or extra red pepper flakes.
- Meal Prep: Cook the veggie base in advance and reheat with fresh eggs.
Enjoy this vibrant, protein-packed dish to fuel your day! 🇹🇷💪