Southern Chicken & Egg Omelet

Breakfast

Jul 12

A High-Protein Breakfast That Brings the Sass and the Gains

Let’s talk about breakfast — the kind that actually shows up for you.

We’re not here for sad smoothies or crumbly protein bars you choke down while answering emails. We're here for real food, real protein, and real flavor — the kind of meal that tells your metabolism: “I’m up. I’m fueled. Let’s get it.”

This Southern Chicken & Egg Omelet is your new breakfast bestie. It’s smoky, savory, and protein-packed — minus the fluff, minus the sugar crash, and definitely minus the bloat.

This is the kind of meal that reminds your body it's safe to burn fat, build muscle, and actually feel good in the morning.

💪 Why This Omelet Works for Your Body

This isn’t just a delicious breakfast. It’s functional fuel.
Here’s how every ingredient pulls its weight (literally):

🥚 3 Pasture-Raised Eggs

Packed with all 9 essential amino acids
Rich in healthy fats for hormone support
Boosts brainpower, keeps you full, and fuels recovery

🍗 Shredded Chicken

Clean, lean protein (hello, metabolism!)
Pre-cooked means it’s easy AF
Gives that satisfying, hearty feel without a heavy carb load

🌶️ Peppers + Onions + Optional BBQ Sauce

Adds antioxidants, color, and a southern kick
Onion helps with blood sugar regulation (yes, really)
Sugar-free BBQ sauce brings flavor without sabotage

🍽️ The Recipe: Southern Chicken & Egg Omelet

Serves: 1 | Prep Time: 5 min | Cook Time: 10 min
Protein: ~42g | Calories: ~390

🛒 Ingredients:

3 pasture-raised eggs
3 oz shredded chicken (pre-cooked or rotisserie)
1 tbsp chopped bell pepper
1 tbsp diced onion
1 tsp ghee or olive oil
1–2 tsp sugar-free BBQ sauce (optional but epic)
Sea salt, black pepper, smoked paprika, garlic powder
Optional: chopped scallions, parsley, hot sauce

👩‍🍳 Instructions:

Heat a skillet with your oil of choice. Toss in those peppers and onions — sauté until they smell like they mean business (2–3 minutes).
Add your shredded chicken and season it with smoked paprika, garlic powder, salt, and pepper. If you’re feelin’ bold, hit it with a dash of BBQ sauce and stir to coat.
Whisk your eggs in a separate bowl with a splash of water and pour into the pan. Let it cook low and slow, folding the sides over as it sets.
Once cooked through, plate it up, add a sprinkle of chopped herbs, and a dash of hot sauce if you like it spicy.

🔥 Macros (approx.):

Calories: 390
Protein: 42g
Fat: 24g
Carbs: ~4g

✨ Studio Tips:

Feeling fancy? Add a slice of avocado or a few cherry tomatoes on the side.
Need more calories post-lift? Pair with roasted sweet potatoes or a slice of sourdough.
Make it dairy-friendly: Add a little sharp cheddar or goat cheese to the center of your omelet.
Meal prep hack: Keep shredded chicken on hand at all times — it turns any basic breakfast into a full-on fuel fest.

🧘‍♀️ From Muscle Fuel to Mood Support

Here’s the deeper truth: when you start your day with protein, everything else stabilizes. Your energy, your hunger, your mood, your hormones — it all shifts into “I got this” mode.

We’re not just eating to check a box.
We’re eating to build our bodies, support our cycles, and stay centered through the chaos.

Because let’s be honest — life can be a lot. Your plate shouldn’t be.

💬 From the Studio:

Drop into the community and tell us —
What’s your favorite way to level up your morning eggs?
Tag your omelets in the group or on IG with #ProteinAndPlanksStudio so we can all get inspired.

Stay fueled, stay fierce, and don’t skip your eggs.
You’re not just eating — you’re building the strongest version of you.

Strong AF. Nourished AF. Rooted AF.

Yield: 1

Author: Laura Paquin