Ingredients
- eggs 2 pcs (110 g)
- chia seeds 8 g
- cottage cheese 100 g
- tomatoes 80 g
- cucumber 60 g
- green salad 30 g
- olive oil 3 g
- salt, pepper.
Instructions
- Lightly beat the eggs with a fork and add the chia seeds. Let the mixture rest for 5 minutes for the seeds to begin hydrating.
- Heat a non-stick pan over medium heat and lightly grease it with a brush dipped in olive oil.
- Pour half the egg mixture and let it set like an omelet/pancake. Flip carefully and cook for another 30 seconds on the other side.
- Repeat with the remaining mixture to get two thin pancakes.
- Fill each pancake with cottage cheese and raw vegetables (sliced tomatoes, cucumber, lettuce leaves).
- Roll and serve immediately for maximum freshness.
This reinterpretation of classic pancakes eliminates refined flour, focusing on complete proteins from eggs and soluble fiber from chia. The eggs provide all the essential amino acids and choline, a key nutrient for liver health and neurotransmitter synthesis.
Chia seeds, once hydrated, form a mucilaginous gel that slows digestion and promotes satiety. The filling of fresh cheese and raw vegetables adds volume and hydration without significantly increasing energy intake. It's a meal that demonstrates how breakfast can be satiating and nutritionally dense without excess carbohydrates.
🛒 Choose the right plan for your goal
I know how exhausting it is to try to juggle portions and correct food choices on your own. On my website you will find a vast library of specialized nutritional plans, designed to cover any need: from anti-inflammatory protocols and hormonal support, to specific menus for performance, intolerances or particular lifestyles. Each plan is a complete structure, eliminating decision stress and giving you exactly the rigor you need to achieve your goals.
👉 DISCOVER NUTRITIONAL PLANS
