Peanut Butter And Berries On Toast = 16g Protein
Natural peanut butter is my go-to toast topper. Along with six grams of protein per tablespoon, it also provides fibre to support digestive wellbeing and unsaturated fats for a healthy heart.
For a wholesome breakfast, lather a tablespoon of peanut butter over two slices of wholegrain bread, top them with a handful of sliced strawberries and drizzle over a little honey. Yum!
Whip Up A Delicious Keto Breakfast Without Eggs
According to research, the recommended dietary allowance depends on the type of keto diet you are following:
- A standard ketogenic diet requires 20% protein.
- A high-protein ketogenic diet requires 35% protein.
Amino acids are the building blocks of protein, and they are essential for many functions in the body, including muscle growth and repair, immune function, and more. When you eat a food that contains protein, your body breaks down the amino acids and uses them as needed.
Eggs are an excellent protein source for a low-carb breakfast, but theyre not the only source for breakfast recipes. If you are vegan, want to remove scrambled eggs from your breakfast recipes, or are avoiding them, there are plenty of other options for your keto breakfast recipes.
Keep on reading and discover delicious and easy ideas for keto breakfast without eggs.
Apple Pie Overnight Oats
Protein: 12 to 15 grams
Notice the oats trend here? This overnight oat variation from Sarah Gold Anzlovar, M.S., R.D.N., L.D.N., is another easy, tasty make-ahead breakfast. Made with rolled oats, chia seeds, yogurt, apples, and your choice of milk, it offers plenty of protein and fiber. One serving provides 12 to 15 grams of protein, depending on the type of milk you use, along with a good dose of omega-3s from the chia seeds, says Gold Anzlovar.
Bonnie Taub-Dix, R.D.N., C.D.N., is an award-winning author, spokesperson, speaker, consultant, and owner of BTD Nutrition Consultants, LLC. She has been featured on TV, radio, and print, as well as in digital media, including Everyday Health, Better Homes & Gardens, Womens Health, and U.S. News & World Report. She is a recipient of The Academy of Nutrition and Dietetics Media Excellence Award and author of Read It Before You Eat It: Taking You From Label To Table.
Diggin Whats Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!
Recommended Reading: Kellogg’s Special K Protein Shake
What Is A Typical Healthy Breakfast
A typical healthy breakfast is going to have a good balance of all the main food groups.
- A combination of fruit or vegetables
- Plenty of protein, eg: eggs, yogurt, oats
- Grains if you had toast make sure its whole grain toast
- Healthy fats from basic ingredients like avocado
Avoiding high fat / high sugar items will also help you to eat a healthy breakfast.
Costume Ideas For Pregnant Women So You Can Dress Your Bump For Halloween
Sometimes you just need something different howeverand there are tons of low-carb foods out there that fit the bill! So, Ive collected these 15 easy low-carb breakfast recipes to share with you.
Here you will find low-carb pancakes, cereals, bacon and even a low-carb sausage gravy recipe. There is something here for everyone to enjoy, and plenty of options to help shake you out of that egg rut.
Launch the gallery to see them all!
Up next, try 15 easy breakfast sausage recipes for delicious mornings.
Also Check: L Oven Fresh Protein Wraps
Air Fryer Breakfast Sausage
Cals: 295 Protein: 26.3 grams Carbs: 21.5 grams
Grain-free, egg-free, and low carb, this air fryer breakfast sausage is made with healing spices for a high-protein breakfast recipe that is ready in less than 20 minutes. Serve them on their own or in a breakfast sandwich for a gluten-free meal youll love. From Cotter Crunch.
High Protein Breakfast Ideas When Youre Out Of Eggs
Cant find eggs? Its time to spice up your breakfast ideas.
If you havent been able to find eggs at your local grocery store for a bit, youre definitely not alone. Eggs have become one of the quarantine essentials many people have been stocking up on, leaving many of us not able to find any. But, if you cant find them, dont sweat it seriously, there are plenty of other high protein breakfast options that only require a handful of ingredients and very little prep time.
Were sharing all you need to know to whip up a nourishing breakfast that packs in a hefty dose of protein .
You May Like: Nutrition Facts On Whey Protein Powder
Healthy Breakfast Ideas For Teens With Protein
There are many ways you can include protein in breakfast for teenagers.
In addition to the protein foods listed above, getting creative with combinations of foods and rotating through different ones during the week can keep your teen interested in eating them.
Ive got 8 protein breakfast ideas below:
Omelette Pancakes With Tomato & Pepper Sauce
Healthy, low-calorie and gluten-free these herby egg pancakes will become your go-to favourite for a quick midweek meal
Healthy veggie bites that are packed with flavour a midweek must
Transform everyday eggs into a flavour-packed dish with hummus, peppers and olives a great healthy vegetarian lunch
Also Check: C Reactive Protein Autoimmune Diseases
Sausage And Egg Mcmuffins
McDonalds has an entire menu of breakfast items that are tasty and now you can make your own Egg McMuffin right at home.
All you need to do is make some quick egg muffins and throw in some pre-cooked sausage to replicate the flavor of the McDonalds original.
You can make some hash browns by grating potatoes together or you could even use tater tots for an easier way out.
This is breakfast but you could even try this as a late-night snack and it would be just as good.
You can even buy some high-quality sausage and make a much healthier version of the original at home.
This meal was made for ranchers but anyone can fill up for breakfast on this huevos rancheros recipe.
Its filling because of the tortilla and beans, but it also has a nice kick from the jalapenos.
You can mix up the ingredients slightly to get what you need but try not to mess with the flavor too much.
Getting Protein In The First Meal Of The Day Helps Maintain Muscle
In order to maintain muscle mass, its important to consume protein at regular intervals throughout the day.7 When we go long periods without consuming protein , protein breakdown may exceed protein synthesis. Consuming protein in the morning will increase muscle protein synthesis and help prevent negative muscle protein turnover.
You May Like: Bed And Breakfasts New Orleans
Read Also: Whey Protein For Losing Weight
Your New Favorite Egg
Theres one food, and one food alone, that most of us will never grow tired of: Cereal.
It doesnt matter which meal it is breakfast, lunch, or dinner it seems downing a bowl of cereal is always a good idea. And while we hope these keto recipes have given you some tasty ideas to work into your weekly meal plan, wed be lying if we said we didnt have a favorite.
When it comes to our favorite low-carb breakfast eggless or otherwise its always a bowl of Cereal School. Made with just one gram of carbs and absolutely zero sugar, its the perfect keto breakfast.
With three flavors to choose from, including Cinnamon Bun, Fruity, or Cocoa, the only decision you need to make come breakfast time is which to enjoy first.
Vanilla Pumpkin Protein Muffins
Who doesnt love some tasty treats? But why do they all have to be so unhealthy?! Thats what struck me one day and had me experimenting in the kitchen.
The result? Muffins that are high in fiber and protein and have no added sugars! Yes, you read that right! These muffins are power-packed and delicious, all in one.
Whats best is that they took just 5 minutes to prep! Plus, they have multiple servings of fruits and veggies in each muffin which is definitely a win-win for me.
These muffins are a great way to sneak in more veggies without letting your family know. They dont taste like veggies at all, but they contain carrots, and you could really swap in, say, squash, sweet potatoes, or zucchini.
If you love muffins but have always wished they could be healthy, well then this recipe is the answer to all your wishes! You should check this one out for sure, I promise you wont regret it!
Recommended Reading: Whey Protein Powder Weight Loss
The Best Foods For A High
The best high-protein breakfasts start with protein-rich foods. Our recipes below feature high-protein breakfast foods such as:
Read on to discover nearly three weeks worth of mouthwatering high-protein breakfasts that deliver exactly what your body needs for breakfast. Combine that with these best-ever ways to boost your metabolism and youll reach your body goals in no time!
Protein Punch: 24 gramsYoull Need: 2% Plain Greek Yogurt, fresh strawberries and blueberries, sugar, mint leaves, granola
Not only is this recipe great for breakfast, but its so decadent, you could even enjoy it for dessert! The protein in this recipe comes from two sources: the homemade granola contains 4 grams of protein per serving while 7 ounces of Greek yogurt contains 20 grams of protein.
Greek yogurt has double the protein compared to traditional yogurt due to the straining process, says Amidor. In addition, it is low in lactose and a fermented food which provides live, active cultures that may act as probiotics and keep the gastrointestinal system healthy. All the more reason to dig in!
Get our recipe for Greek Yogurt Parfaits.
Protein Payout: 24 gramsYoull Need: Black beans, eggs, feta cheese, salsa, avocado, cumin, lime, hot sauce, salt, pepper
You May Like: Protein Powder At Sams Club
Tropical Brekkie Smoothie = 17g Protein
A cup of cows milk, a third of a cup of rolled oats, half a mango, two passionfruit and 30 grams of macadamias blitzed in a blender is a protein-packed way to do brekkie on the go. This winning combination not only provides protein, it also contains bone-strengthening calcium, slow-burning carbs and plenty of gut-loving fibre.
Also Check: Best Low Calorie High Protein Foods
Cheesy Cauliflower Hash Brown Waffles
These 3 cheese low carb cheesy cauliflower hash brown waffles are super crispy and made within minutes in a waffle iron.
With only 2 grams of net carbs per waffle, you can enjoy these for breakfast, lunch, dinner or simply have them as a snack.
Macros: 203 cals, 3g carbs, 1g fiber, 10g protein, 17g fat
Frozen Protein Waffles + Toppings
And you thought frozen waffles were a thing of your middle school past. Pop two high protein frozen waffles in the toaster for a breakfast that will keep you fueled until lunch. One great option? Kodiak Cakes Power Waffles. Want to up the ante on your protein content even more? Spread with nut butter, add a dollop of Greek yogurt, and a sprinkle of hemp seed, and hit the road.
Per serving : 240 calories, 12 g protein, 12 g fat, 27 g carbs, 3 g fiber
Read Also: What To Add To Protein Shake For Weight Gain
Peanut Butter And Jelly Protein Shake
As the name implies, a protein shake delivers a big boost of protein. You can make your morning shake even more nutritious with this Peanut Butter and Jelly Protein Shake recipe, which packs in extra protein from peanut butter and almond milk.
Drinking a protein shake is one of the fastest, easiest ways to get a high-protein breakfast without any eggs. Plus, its convenientyou can pack your protein shake to go. All it takes to make your shake is three simple steps:
Dont Miss: Bed And Breakfasts In Key West
Pumpkin Spice Collagen Smoothie From The Keto God
If youve been hankering for pumpkin pie without all the extra carbs and sugar, starting your day with this Pumpkin Spice Smoothie from Louis at The Keto God will make your day.
Made with clean collagen protein and a dash of pumpkin pie spice, this tasty smoothie will make you feel like its the holidays all year long.
Also Check: High Protein Foods For Pregnancy
Mushroom Baked Eggs With Squished Tomatoes
Start your day the healthy way with mushrooms, baked eggs and tomato. A low-fat, low-calorie dish that’s two of your five-a-day – perfect for a weekend breakfast
Forget toast and serve your scrambled eggs with fresh tomatoes and spinach for a speedy supercharged breakfast
Other High Protein Breakfast Foods
Certainly, there are other foods that can add protein to your teenagers breakfast! Dont forget about:
- High protein cereals such as Special K Protein and Kashi Go Crunch cereal.
- Instant oatmeal with added protein
- Protein-packed granola bars
- Kodiak protein pancakes and waffles
- Homemade smoothies with yogurt, milk and nut butter
Read Also: Are Protein Bars Good For Weight Loss
Greek Yogurt Blueberry Muffins
Its a bakers trick to throw yogurt into your pastries because the yogurt adds some moisture and fluffiness to the muffins.
These muffins are high in protein because of all the Greek yogurt they contain, but also low in sugar so they wont make you crash right in the middle of the day.
Adding blueberries helps sweeten them up while also adding an antioxidant boost to help you stay healthy.
This is a great muffin recipe to make for extra batches and eat throughout the week.
When youre on the go, its easy enough to just grab one or two out of the fridge or freezer before heading out.
Cinnamon Apple Breakfast Quinoa
Get naturally complete protein in your breakfast bowl. Quinoa is another well-known, superfood that delivers delicious complete protein, perfect for vegans and vegetarians. Its quick and easy to cook, and it makes an ideal egg-free high-protein breakfast when combined with apples, cinnamon, and honey.
Recommended Reading: How Much Protein In Lentils
The Benefits Of Eating A High
What kind of benefits are you looking at when you start your day with a protein-packed meal? For starters, protein is filling. As your body breaks down protein into amino acids, one of these amino acids triggers an increase in levels of the gut hormone peptide YY. This hormone then sends a signal to the brain that youve eaten your fill, enhancing satiety as well as promoting weight loss.
Thats not all. Protein also slows down the bodys absorption of carbohydrates, which helps keep blood sugar levels even-keeled. Not only does this reduce hunger, but it also wards off fat storage to help you get toned.
Also Check: Protein Snacks On The Go
High Protein Stuffed Sweet Potato
An elaborate meal isnt needed for breakfast but should be enjoyable. Sweet potato can be an excellent substitute for eggs to get your morning started. There are lots of high protein recipes for sweet potatoes and since its protein-packed, you can worry less about hunger for a long while.
Sweet potato is not just packed with protein but also rich in varieties of micronutrients needed by your body. To make sweet pottage a perfect plant-based recipe, enjoy with carrots, cranberry, black beans, and pumpkin seed.
Also Check: Hask Keratin Protein Smoothing Deep Conditioner
High Protein Breakfast On The Go
The truth is for most high-protein on-the-go breakfast ideas youre looking at protein powder. Another option is one of the egg burritos listed above which you can make, put in the freezer and then pull out as needed. You could also make the high-protein overnight oats, then take them with you.
Lets start with a protein and veggie-packed meal that will really serve runners.
Breakfast Ideas Without Eggs
It’s time for a breakfast shakeup. And that doesn’t mean indulging in a donut that will only leave you hungry for an hour. Plenty of high-protein breakfast options are at your disposal that aren’t eggs. Think waffles, pancakes, smoothies, pizzas, parfaits, avocado toast and oatmeal. All these breakfast dishes can be made eggless.
Related: Scrambling Because of the Egg Shortage? Here Are 20 Funny Memes to Tide You Over
Also Check: Protein Bars With 100 Calories
Banana Strawberry Breakfast Bars
Are your favorite fruits bananas or strawberries? If so, you will want to make these banana strawberry breakfast bars all the time. These breakfast bars are a great on-the-go keto breakfast no eggs recipe.
This breakfast bar recipe is nutritious and tasty. If you like coconut flakes or walnuts, you can easily add those to this recipe. These ingredients add fiber, fat, and protein to the recipe. However, they dont take away from the sweetness of this low carb breakfast without eggs recipe.
Keto Peanut Butter Smoothie
You can never go wrong with a keto smoothie for breakfast especially when peanut butter is involved. Packed with healthy fats and protein, this keto smoothie will have you feeling satisfied until your next meal rolls around. Isnt it one of the healthiest and easiest keto breakfast recipes without eggs for when youre running late for work?
Read Also: Protein Remover For Soft Contact Lenses
Can Young Children Eat A High Protein Breakfast
For toddlers and children, you wont want to go this high with protein.
However, a source of protein incorporated into breakfast is a good idea.
Kids and toddlers need around the same amount of protein per pound as teens.
For example, a 30# toddler would need about 15 grams of protein per day at a minimum.
Although younger children dont benefit from as much protein at breakfast as teens do, I still take the same approach to planning this meal.
Select the protein food first, then round out with other food groups.
One important thing to remember when including protein in a younger childs breakfast or any other meal: They require less protein overall due to their smaller body size, so dont go overboard.
When you overshoot protein in a young child, you may increase the risk of dehydration and this can hurt the developing organs.
Youll be okay if you keep portions small!