Protein Oatmeal Or Proats
“Oatmeal is amazing for its versatility and heart health benefits but it’s light on protein,” Harris-Pincus says. “An easy fix is to microwave an egg right in. To do it, add 1/2 cup milk of choice, 1/3 cup rolled oats and a tiny bit of salt to a medium microwavable bowl and stir. Cook one minute and 30 seconds, stir in a beaten egg, and microwave for another 30 to 45 seconds.” Want something extra? Go ahead and add desired toppings such as berries, chocolate chips, nuts, or seeds.
Per serving with 2% milk: 174 calories, 11 g protein, 1 g fat, 15 g carbs, 1 g fiber
Overnight Chocolate Chia Pudding
Tiny chia seeds are superfoods not just packed with an unbelievable amount of fiber but also protein and brain-healthy omega-fatty acids.
One ounce of chia seeds packs in whooping 4.7 grams of protein with 10 grams of fiber and 5 grams of omega 3s .
Unlike other super seeds like flax seeds and hemp seeds, chia seeds expand in water and turn gel-like, which is perfect for a recipe for a breakfast pudding.
This overnight chia pudding contains a healthy dose of cacao powder, making this cup a decadent morning dessert that satisfies your sweet tooth!
Prepare this in a mason jar, you can even take it to go and have your healthy breakfast in the office or at school!
This is an overnight recipe you can make ahead, so you can just take it on the go in the morning!
Avocado And Smoked Salmon Bagel
A bagel with just cream cheese doesnt pack quite enough protein to get you through your morning, says Ehsani. Try adding half of an avocado and smoked salmon to a fiber-packed whole wheat bagel to level up your breakfast game.
Salmon is a high-quality source of protein, loaded with omega-3s and immunity-boosting vitamin D. Need a more on-the-go option? Use canned salmon.
Per serving: 525 calories, 35 g protein, 20 g fat, 14 g carbs, 14 g fiber
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The Importance Of Including Proteins In Your Breakfast:
- Proteins are important as they can help you lose weight. This is because proteins keep you fuller for longer, controlling your hunger pangs
- Nutrient protein is important for bone density, enhancing muscle strength, cartilage and effective weight management as well
- Including the nutrient protein in your diet helps keep your hunger satisfied and you eat healthy foods all day long
- Protein-rich healthy breakfast gives a kick start to your day. You feel energetic and it reduces the chances of drowsiness, sluggishness and headaches
- Another important reason to include proteins in your breakfast is it helps boost metabolism which is also beneficial for weight loss
Frizzled Eggs And Sausage With Sauted Greens
Protein Punch: 16 gramsYou’ll Need: Eggs, garlic, chicken broth, kale, olive oil, pork, fennel seeds, cayenne, thyme, dried sage, onion powder, garlic powder
If you’re following a Keto eating plan, or simply want a lower-carb way to start your day, this egg, sausage, and kale combo is the perfect protein boost for you. It may require a bit of work at the beginning to prepare the pork sausage, but the results are worth it. Plus, you can pop these in the fridge or freezer for a quick breakfast at any time.
Get our recipe for Frizzled Eggs and Sausage.
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Peanut Butter And Blueberry Jelly Chia Pudding
Not only will you love this peanut butter and blueberry jelly chia pudding but the whole family will too.
You should make a huge batch because your kids and spouse will love this as a breakfast and they can grab it on the go if needed.
Chia seeds are high in fiber, which makes them great for helping you stay full all morning long.
Energy Quinoa Breakfast Bars In The Slow Cooker
These are decadent, delicious, and unbelievably gorgeous.
They certainly dont look like something thats good for you. But I promise they are!
Each one features 18% of your daily required fiber intake. Plus, the ingredients are all-natural and nutritious.
Try them if you want something sweet, crunchy, and a little salty.
These muffins feature juicy chunks of diced apples, a dash of cinnamon, and just enough brown sugar to sweeten the deal.
If you want the perfect fall treat, you cant beat them.
Theyre dense and hearty but still tender. You wont believe how outstanding they are until you try them.
They arent super sweet. Instead, theres just enough tartness to set off the sugar.
Plus, each one features a generous helping of flaxseed for added fiber.
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Pb Banana Protein Flatbread
A high-fiber flatbread is a blank canvas to create almost anythinguse it to protein pack your breakfast. Toast a high-fiber flatbread for three to four minutes. Combine three tablespoons powdered peanut butter , one tablespoon vanilla protein powder , and 1/2 packet stevia, adding two to three tablespoons water and stirring until it’s spreadable but not runny. Spread mixture onto the flatbread and top with a 1/2 a banana, sliced, and a sprinkle of cinnamon.
Per serving: 200 calories, 19 g protein, 5 g fat, 22 g carbs, 8 g fiber
Peanut Butter And Banana Oatmeal
Protein Punch: 14 gramsYou’ll Need: Oats, salt, bananas, peanut butter, almonds, agave syrup
We love this oatmeal with peanut butter and banana recipe for its good-for-you ingredients. It makes a healthy morning meal you can have ready in minutes. Adding two tablespoons of peanut butter to this recipe gives this oatmeal bowl the protein boost you’re looking for in the morning.
“One tablespoon of peanut butter provides about 90-100 calories, 4 grams of protein, and 8 grams of fat. Much of the fat is the heart-healthy unsaturated kind which also helps you feel full along with the protein,” says Amidor.
However, the quality of your peanut butter will also make a huge nutritional difference. Amidor recommends looking for the real deal made from peanuts and salt and skipping the reduced-fat varieties which tend to have the same calories or contain added sugars and artery-clogging saturated fats.
Get our recipe for Peanut Butter and Banana Oatmeal.
Protein Punch: 41 gramsYou’ll Need: Eggs, milk, chorizo, black beans, shredded taco cheese, avocado, salsa, burrito shells, hot sauce
Get our recipe for Chorizo Breakfast Burritos.
Protein Punch: About 19 gramsYou’ll Need: Eggs, turkey breast, tomato, guacamole, your cheese of choice, and a whole wheat English muffin6254a4d1642c605c54bf1cab17d50f1e
Get our recipe for Sunrise Sandwich.
Protein Punch: 10 gramsYou’ll Need: Chia seeds, coconut milk, nonfat Greek yogurt, maple syrup, salt, fresh mango, coconut chips, macademia nuts
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Savory Protein Breakfast Bowl
Full of grains, high-quality protein and vegetables, this recipe takes breakfast to a whole new level. The bowl takes only 20 minutes to prepare and, with 7 grams of fiber and 26 grams of protein, is sure to keep you energized all morning. While this recipe is certainly nutritious, some of these ingredients can be high in calories, so be sure to watch your serving sizes.
Edamame , one of the star ingredients in this dish, is actually a source of complete protein, which is rare in the plant world, according to the FDA. Complete proteins contain all of the essential amino acids, which your body needs to function properly.
Smoked Salmon Scrambled Eggs
Having scrambled eggs with the right spices can improve this dish and make it one of your favorite easy high protein breakfast foods.
This smoked salmon scrambled eggs recipe makes for a hearty yet healthy breakfast thats perfect for anyone who wants to leave feeling full into the afternoon hours.
The best part about this recipe is that you can add in more protein like sausage or more salmon, depending on what you like.
Throw in some avocado too if youre looking to get some healthy fat in your meals.
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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
How Much Protein To Eat In The Morning
“Eating 15 to 30 grams of protein at breakfast is a great way to regulate your blood sugar and stay satisfied and focused throughout the morning,” says Kelsey Lorencz, RDN, the founder of Eating With Heart Nutrition. “Protein helps slow down the digestion and absorption of carbs, so you’ll feel more energized and alert after your meal.”
Bonus? If you want to lose weight, protein has the added benefit of helping you preserve lean muscle mass while losing fat, she notes. While the actual amount of protein you need depends on your current body weight, Lorencz says including at least 15 to 20 grams in your meals and an extra five to 10 grams in your snacks can help you maintain energy throughout the day.
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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.
Basic Breakfast: Milk And Cereal
High-protein idea: Some cereals are loaded with protein while others have very little. Some good options: Kashi GoLean Original, which has 12 g of protein and 13 g of disease-fighting fiber per serving Bear Naked Fit Almond Crisp, which has 6 g of protein and 5 g of fiber and Kelloggs Special K Protein, which has 15 g of protein and 5 g of fiber per serving. For even more of a boost, sprinkle an ounce of dry-roasted sunflower seeds for 5 more g of protein as well as the anti-aging vitamin E.
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Protein And Fibre Rich Breakfast For Weight Loss:
The two nutrients proteins and fibre are important for quick weight loss. This is because they help you keep full for longer duration. This in turn prevents you from overeating in the next meal. You can combine some proteins with fibre rich food to speed up your weight loss goals.
For instance, boiled eggs with vegetables like spinach, cherry tomatoes and avocado, chicken with asparagus, carrots and beans, oatmeal with yoghurt or berries and smoothie with any fruit of your choice.
Banana Bread Chia Pudding
Baking banana bread was all fun and games in 2020, but on the average morning these days, ain’t no one got time for that. You can still savor the flavor of the beloved baked breakfast with banana bread chia pudding. The inclusion of vanilla, cinnamon, and almond butter gives the warming flavor you’re after. Literally every single ingredient used is full of nutritional benefits.
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Egg Sandwich With Pastrami And Swiss
Protein Punch: 27 gramsYou’ll Need: Butter, pastrami, eggs, milk, salt, pepper, low-fat Swiss cheese, whole-wheat English muffins
While most breakfast sandwiches are filled with protein-packed meat, that doesn’t always mean those ingredient choices are the best in terms of calories or even your daily energy. In this recipe, we choose our ingredients with more care. The combination of pastrami and Swiss has long been confined to the realm of the lunchtime deli counter, but we think it works beautifully with soft scrambled eggsâespecially because pastrami trounces both sausage and bacon in the calorie department. Give it a try.
Get our recipe for our Egg Sandwich With Pastrami and Swiss.
Protein Punch: 10 gramsYou’ll Need: Eggs, 2% milk, artichoke hearts, feta cheese, sun-dried tomatoes, turkey or chicken sausage, salt, pepper, frozen pie crust
Most quiches suffer the burden of excessive amounts of heavy cream and cheese. This quiche dispenses with the heavy dose of dairy fat and instead gets its flavor and substance from antioxidant-dense sun-dried tomatoes, artichoke hearts, and lean protein-packed chicken sausage.
Get our recipe for Artichoke Feta Quiche.
Protein Punch: 12 gramsYou’ll Need: Rolled-cut oats, milk, peanut butter, maple syrup, chia seeds
Get our recipe for Peanut Butter Overnight Oats.
Protein Punch: 22 gramsYou’ll Need: Ezekiel toast, peanut butter, chia seeds, honey, banana
Get our recipe for Sausage and Mushroom Frittata.
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
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Yogurt Parfait With Mixed Berries
If you have 10 minutes, you have enough time to whip up this creamy, sweet breakfast. For the base, go for Greek yogurt to get as much protein as possible. Then, simply add the toppings, which in this case are berries, granola, a touch of maple syrup, and coconut flakes . It’s full of natural sweetness with nothing artificial.
High Protein Peanut Butter Banana Sandwich
Not all high-protein breakfast ideas involve eggs, and this banana sandwich recipe is here to prove there are other breakfast-friendly high-protein foods.
This peanut butter-loaded banana sandwich adds a nutritious twist to the traditional peanut butter and jelly toast. All except, its better.
First of all, its a mouthful of joy in every bite.
There is a bit of saltiness from the nut butter and sweetness from the banana.
And thats sandwiched by the toasted, crusty whole-grain bread.
Together it creates a nice harmony that works quite well as a sandwich.
You may also like our 3-ingredient Peanut Butter and Jelly Sandwich Recipe
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Peanut Butter Banana Smoothie
This five-ingredient smoothie is one of my all-time favorites. Its rich, sweet, and tastes more like dessert than breakfast.
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Even so, its full of protein, and youll love its banana and peanut butter flavor.
The fact that it takes just five minutes to make doesnt hurt either.
Vanilla Almond Chia Pudding
Chia seeds are packed with protein and fiber, but that’s not what makes them specialfoodies love them for their ability to add a pudding-like texture to sweet treats. Try this recipe from Danielle Judson, RDN, a plant-based nutritionist and culinary consultant: Combine three tablespoons chia seeds with 1 cup unsweetened almond milk , two tablespoons almond butter, one teaspoon vanilla extract, and a dash of cinnamon in a mason jar. Stick the entire thing in the fridge overnight. In the morning, add a sprinkle of blueberries and almonds, and you’ve got breakfast pudding to go.
Per serving: 446 calories, 17 g protein, 35 g fat, 29 g carbs, 22 g fiber
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+ Easy High Protein Breakfast Recipes
Getting a breakfast that isnt just filled with sugar and carbs can be tricky if you dont know the right high protein breakfast foods.
Take a Look
Protein is brain food, so having a protein breakfast is the perfect way to start your day. If youre feeding children for school, giving them something high in protein is even more important. While eggs are delicious, its nice to have some alternatives. Who wants eggs and bacon every day?
A high protein breakfast thats also a low calorie breakfast can be even harder!
If youre looking for a meal you can get on the go that is good for you, doesnt take a lot of time to prep, and is also delicious, youve come to the right place.
Because youre always on the go, fitting in a nutritious breakfast just doesnt seem possible because they always take a lot of time.
Those types of food are usually bad for you, so its important you fit in high protein breakfast foods that will keep you going throughout the day instead of an afternoon crash.
Use the high protein breakfast ideas in the list below to get your best morning routine possible.
Stop feeling groggy and stick with these high protein low carb breakfast recipes.
Greek Yogurt With Chia Seeds And Raspberries
If you’re more of a sweet than savory breakfast kind of person, this one’s for you. “Greek yogurt provides 14 grams of protein per serving, which will help keep you satisfied. Pair it with chia seeds and the fiber from antioxidant-rich raspberries,” explains Shapiro. It’s also easy to pull this one together quickly .
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