Two things we all love: breakfast and high-protein meals. What could be better?
When you’re trying to hit your protein intake goals, it’s important to get your day off to a strong start. Eating a high-protein breakfast will help you gauge how much protein you need to fit into the rest of your meals.
You might assume that most of your protein will come from dinner with a main course of steak, chicken, ground beef, or fish, but don’t be so close-minded to breakfast’s protein potential. After today, you’ll see that breakfast can be just as protein-centered and delicious.
Here are seven high protein breakfast ideas for you to try:
#1 Pancakes
You can still enjoy pancakes without sacrificing protein! The classic pancake is typically associated with carbs, but pancakes have gotten an upgrade. You can find lots of protein-packed pancake batters in the supermarket or make your own with the ingredients you already have in your cabinet.
You can make some fluffy, crispy, and protein-packed pancakes with just four ingredients. Mix together protein powder, eggs, water or almond milk, and baking powder, and you have yourself a batter.
What’s fun about using your own protein powder is that you can make whatever flavored pancakes you like. Cookies N Cream, Peanut Butter & Jelly, Chocolate Birthday Cake, Mango pancakes, yum! Whatever your heart desires, go for it.
#2 Yogurt
Yogurt on its own is a high-protein, low-carb breakfast that’s easy to add to your morning routine. A 170g serving of fat-free, plain Greek yogurt is typically 90 calories and 16g of protein. You can add some protein granola, chia seeds, sugar-free syrup, berries, or even protein powder to your bowl and enjoy.
Pro tip: Adding protein powder to your yogurt will give it a mousse-like texture, giving it more volume and helping you stay fuller for longer.
A bowl of yogurt is delicious and nutritious, but it can also be great as a creamy topping to your pancakes and waffles. Plain yogurt can easily take on whatever flavor you want it to, so don’t be scared to add sweetener or sauces.
#3 Oats
Oats and oatmeal are a great source of carbs and fiber, but we’re here for protein, so how can we zhoosh things up? There are several ways you can add protein to your oats to create a filling, nourishing, and comforting breakfast.
Add your favorite protein powder to a bowl of oatmeal, and voila, you’ve just turned oatmeal into a high-protein breakfast food. Your oats will take on the flavor of your protein powder, so enjoy switching things up every day.
Other than protein powder, you can try folding egg whites, yogurt, cottage cheese, or nut butters into your oatmeal. The cottage cheese, yogurt, and nut butters are super simple to incorporate and will add a gorgeous creaminess to your oats. Egg whites are a bit more complicated and require some patience, but you'll have a protein-packed and yummy breakfast if you can keep the egg whites from scrambling. Use low heat and frequently fold your egg whites into the oatmeal, ultimately you’ll have a delicious and satisfying breakfast.
#4 Eggs
Speaking of eggs, they’re an egg-cellent source of protein and infamous for making an appearance with breakfast. No matter what else you want to cook up, a simple side of scrambled eggs can easily add 20 grams of protein to your breakfast, especially if you stick to the whites.
If you’re not a fan of eating plain eggs, there are many ways to prepare them and add them to your morning meal. Here are some recipes you should explore:
- Sausage and brussel sprout quiche
- Scrambled egg and smoked salmon bagel
- Tofu scramble
- Black bean, egg, low-fat cheese, and avocado burrito
- Omelet with your favorite fixings
- Baked eggs in tomato sauce with kale
#5 Protein Smoothie Bowl
Smoothies are refreshing and can be a great source of protein if prepared properly. With a blender and a few other ingredients, you can have a thick and creamy smoothie in minutes. Give this recipe a try if you’re a coffee lover:
- 1 large frozen banana
- 1/2 cup Chocolate Almond Milk
- 1 scoop of your favorite protein powder (try Cocoa Mocha or Vanilla Creme)
- 1 packet instant coffee, if desired
- 1 cup spinach or 1 scoop of Veggie Greens
- A few ice cubes
Blend everything together and serve. Your smoothie will already have plenty of protein, but you can also add chia seeds or a nut butter for a few extra grams.
#6 Chia Pudding
Chia pudding is filled with tons of nutritional benefits. You can get in your fiber, protein, and healthy fats in one bowl of chia pudding.
You can make overnight chia pudding super easily. Mix chia seeds, coconut milk, nonfat Greek yogurt, and your favorite sweetener in a jar, and leave it in your fridge for the night. Add some fresh fruit and nuts on top in the morning and enjoy. Chia seeds and yogurt are excellent protein sources, so chia pudding is a great breakfast option.
#7 Sausages and Sides
Time and time again, sausages and bacon have been proclaimed the best breakfast meats. Sausage is often a better choice than bacon because it tends to be higher in protein and lower in fat. Reading the nutrition labels will help you find the best sausage for you. Look for fresh and organic ingredients that excite you, like apples, chicken, and thyme.
Breakfast sausages and patties aren’t only for the meat-lovers. There are tons of vegetarian and vegan options for you to choose from that are just as protein-packed and tasty.
Pair the flavors of your sausage with sides to match, like feta eggs, beans, or seasoned spinach.
Enjoy!
Getting in your daily protein doesn’t have to be difficult, especially when your breakfast gets you off to a strong start. Your plate can overflow with protein when you know what staples to shop for. Eggs, yogurt, healthy meats, and your favorite protein powder can take your breakfast game up a notch.
Even if none of the recipes above sounds particularly appealing to you, take your breakfast idea and find ways to incorporate those protein-packed staples. Think of protein powder and eggs as batter ingredients, yogurt as a creamy topping, and seeds as a small but mighty protein.
There are plenty of high-protein breakfast options for you to choose from; you just have to find your favorite.