Keto Low Carb Protein Bars Recipe
Do you find yourself skipping breakfast because youre too busy? Then be sure to make these protein bars.
Theyre creamy and packed with chocolate and hazelnut goodness. Youll think youre having dessert for breakfast.
But theyre pretty good for you. Besides being high in protein, theyre rich in heart-healthy fats.
What I love most about these bars is that theyre perfect for meal prep. Just store the rest in your fridge or freezer.
And then, when youre heading out in the morning, grab one and go. No more excuses not to eat breakfast.
Chocolate Peanut Butter Porridge
Sometimes you just have to have something sweet for breakfast and with this simple dish you can have your protein and the taste you crave, Rösser says. Mix together 1/3 cup oats cooked, 2 tablespoon natural peanut butter, 1 teaspoon dark cacao powder, and 1/2 banana. Top with yogurt or your choice of milk.
Per serving: 363 calories, 16 g protein, 20 g fat, 52 g carbs, 4 g fiber
Spinach Egg White Wrap With Feta
This spinach and egg white wrap with feta is just like the Starbucks classic.
You can make it less expensive at home and its a good way to save yourself some time if you want something quick.
You can also have more control over the ingredients that go inside your wrap, so youre not leaving anything to chance by just grabbing something from the drive-thru.
Just keep in mind that this recipe is for one single serving, so if you need to make more youll have to do some math.
This wrap is a healthy choice you can get in the morning that will still keep you full till lunch.
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Why Eat High Protein
Strong research evidence shows that eating more protein can help you lose weight, reduce your hunger, and keep your muscles strong without slowing your metabolism. 3
Eating high protein at your first meal sets you up to experience less hunger for the rest of the day. Studies of 116 diets in humans show that people on average may eat almost three times more calories on a low protein diet than on a very high protein diet. 4 Called protein leverage, this means when the body gets enough protein, its appetite for high-energy food is naturally reduced. So by consuming plenty of protein at the start of your day, in most cases, you will naturally consume less energy for the remainder of the day.5
Some research suggests that diets with increased protein can prevent or help treat type 2 diabetes and metabolic syndrome, and possibly even reduce the risk of heart disease.6 In a recent trial, 100% of people with prediabetes who ate a high protein, moderate carb diet for six months achieved normal blood sugar levels.7
Higher protein intake also helps prevent a condition called sarcopenia, which is a loss of muscle mass that can occur as you age. Plus, it can help keep your bones strong, reducing the risk of osteoporosis, which is the loss of bone mass.8
Diet Doctor has lots of information and recipes to help you eat a high protein diet. Check out our other high protein guides:
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 3 to 4 minutes. Combine 3 tablespoons powdered peanut butter , 1 tablespoon vanilla protein powder , and 1/2 packet stevia, adding 2 to 3 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
Read Also: Can Protein Make You Fatter
High Protein Low Carb Breakfast Recipes
When you are on a low carb diet but need to eat high protein meals to build muscles, it can be difficult to find recipes just for that. Check out these high protein low carb breakfasts to start your day with.
Are you trying to lose weight? Then starting the day with a good breakfast is key.
In fact, more than 70% of successful losers *for weight loss* eat a good breakfast.
But what exactly should you eat? For one, you want it to be low carb.
Thats because a breakfast low in carbs helps you lose weight fast. And to turbocharge your weight loss, make sure its also high in protein.
Thats because protein boosts your metabolism. Also, of all the macronutrients, protein fills you up the most.
And when youre full, youre less likely to crave those donuts lying around at the office.
So, today Im sharing high protein, low carb breakfasts. They not only taste great, theyll also help you fit into your skinny jeans.
So, lets get cooking!
Basic Breakfast: Banana On The Run
High-protein idea: Nothing beats a banana for grab-and-go portability, but if you pair it with a protein-rich dairy source, like a single-serving cup of cottage cheese, you could add more than 20 g of protein to your morning meal. Cottage cheese is also a good way to sneak in some calcium and vitamin A.
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Basic Breakfast: Oatmeal Made With Water
High-protein idea: Swap water for skim milk and sprinkle on some chopped nuts to help you feel full until lunch. Try this apple walnut oatmeal recipe from US News and World Report: Cook 3/4 cups of dry oatmeal with 1 1/4 cup of skim milk. Add 1 chopped apple and 1/4 cup of chopped walnuts. Sprinkle with cinnamon and drizzle with honey. Total: 24 g of protein. Or toss one of these other healthy oatmeal toppers you might not have tried.
Mocha Banana Protein Smoothie Bowl
Calling all coffee lovers for this one and smoothie bowl lovers while were at it. Smoothie bowls are light, flavorful, and easy to whip up in a time crunch, as well as a great way to get your protein.
To get closer to 2530 grams of protein, you can make modifications such as:
Anyone can make a good protein pancake.
One serving consists of 5 pancakes and gives you about 28 grams of protein.
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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
The Benefits Of Eating Protein At Breakfast
Not only does protein keep you satisfied and satiated, but protein can also help you snack less throughout the day. For example, in one study, people who started their days with between 30 to 39 grams of protein ended up eating 175 fewer calories at lunchtime.
Another study in The American Journal of Clinical Nutrition showed dieters who upped their protein intake to 40 percent of their daily caloric intake burned more calories and fat over 32 hours, compared to people on a Standard American Diet .
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Healthy Low Carb Breakfast Burritos
Breakfast burritos are another great grab-and-go breakfast. And since these ones are low carb, they wont leave you in a carb coma.
And theyre full of flavor. From the crunchy bacon pieces, fluffy scrambled eggs, and ooey-gooey cheddar cheese Youll be glad you didnt skip breakfast.
To keep them low carb, youll want to use low carb tortillas. These ones here contain only 3 grams of net carbs per tortilla.
As an added bonus, one tortilla provides 54% of your daily fiber needs. Now, thats a whole lotta fiber!
What I love most about these burritos is that they freeze pretty well. So, theyre perfect for meal prep.
Peanut Butter Flaxseed Pancakes
These pancakes arent as light and fluffy as their traditional counterparts. However, they taste every bit as good and are much healthier for you.
Furthermore, they wont leave you feeling heavy and bloated after eating them. Theyre vegan-friendly and have a rich, nutty flavor I think youll enjoy.
Top them with some melted peanut butter and banana slices for an incredibly indulgent breakfast or brunch.
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Ham Egg & Cheese Roll
Breakfast burritos are so convenient. Just grab one and go.
But because of the tortilla, theyre a no go on a keto diet. Just one tortilla contains 13 grams of net carbs. Yikes!
These roll-ups are the perfect option. Theyre packed with scrambled eggs, melted cheddar cheese, baby spinach, and tomatoesyour taste buds will be delighted.
Instead of rolling your ingredients in a tortilla, youre rolling them in ham slices. So, you ditch the carbs.
As an added bonus, the ham adds protein and fat. This makes them pretty filling.
Now, these roll-ups contain a lot of sodium. So, if youre watching your sodium, you may want to use low sodium ham to cut down on the sodium.
Are you looking for a vegan grab and go breakfast? I have you covered.
These overnight oats are creamy, sweet, and filling. And theres not an ounce of oats in them.
Instead of oats, youll be using a mixture of hemp hearts, chia seeds, sesame seeds, and unsweetened coconut.
Hemp hearts, aka hemp seeds, are a great way to add protein to your vegan lifestyle. Thats because they are a complete protein.
This means that they provide all the amino acids that your body needs. Theyre also rich in bone-building minerals like calcium, magnesium, and phosphorus.
Besides using them in overnight oats, you can add them to your smoothies and salads. You can even use them to make hemp milk. If youd like to give them a try, you can get some here.
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 you’ll reach your body goals in no time!
Protein Punch: 24 gramsYou’ll Need: 2% Plain Greek Yogurt, fresh strawberries and blueberries, sugar, mint leaves, granola
Not only is this recipe great for breakfast, but it’s 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 gramsYou’ll Need: Black beans, eggs, feta cheese, salsa, avocado, cumin, lime, hot sauce, salt, pepper
Get our recipe for Black Bean Omelets.
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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 you’ve eaten your fill, enhancing satiety as well as promoting weight loss.
That’s not all. Protein also slows down the body’s 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.
Easy Keto Ham And Cheese Rolls
Just as the name suggests, these cheese rolls are keto-friendly. So, if you are on a ketogenic diet, save this recipe. These rolls are made out of 3 different kinds of cheese, eggs, and ham.
So, it comes as no surprise that theyre full of fats and protein as well as low in carbs. Whats so lovely about them is that theyre so easy to make.
If you use the right herbs and spices, even your kids will love them. These are also great as high-protein snacks!
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Berry Almond Milk Smoothie Bowl Recipe
Who needs cereal in a world where smoothie breakfast bowls exist?! This gorgeous smoothie bowl is almost too pretty to eat almost.
Youll love its creamy texture, bright color, and vibrant berry taste. And thanks to the peanut butter, spinach, and protein powder, its also totally filling.
Add fiber-rich toppings to make it even more high-fiber .
Egg & Cheese Mini Muffins
Egg muffins are awesome high-protein breakfasts for kids. While this egg muffin recipe from the Seasoned Mom just has cheese in it, you can add basically any chopped veggie you like! Plus, they are a perfect meal prep recipe. You can make a big batch and pull them out of the fridge as the week goes on.
To make cooking egg muffins way easier, I highly recommend using silicone baking trays. The muffins pop out very easily and they clean up quickly.
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Which Fruit Has Most Fiber
Raspberries win the fiber race at 8 grams per cup. Exotic fruits are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9.
What has both fiber and protein?
Lentils are high in fiber and protein, which helps in keeping the blood sugar levels in check. Rich in proteins and fiber lentils also help to remove belly fat. You can have lentils and rice to make it a complete meal rich in proteins and fiber. Lentils are also rich in iron and vitamin.
Which fruit has a lot of protein?
High protein fruits include guavas, avocados, apricots, kiwifruit, blackberries, oranges, bananas, cantaloupe, raspberries, and peaches.
Low Carb Waffled Tuna Cakes
Not a big fan of sweet breakfasts? These tuna cakes are a great option.
These tuna cakes are pretty yummy and nicely crusted on the outside. And unlike many tuna cakes, they hold up pretty well.
Besides being packed with protein, tuna is pretty nutritious. It contains heart-healthy omega-3s.
And its low in calories. So, its good for weight loss.
To make these tuna cakes, youll be placing your tuna mixture in a waffle iron and using it to make waffles.
To keep them low carb, youll be using crushed pork rinds as your binder. So, make sure you have some.
Besides acting as a good binder, pork rinds are great for crusting your meats. And theyre great for snacking on.
I currently don’t have an article on these but thanks for the suggestion. 🙂
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Add Vegetables To Your Morning Smoothie
Fruit naturally has fiber, but you can up the ante by adding some veggies to your morning smoothie. “Not only will you get a healthy boost of antioxidants, but it will also boost up the fiber, says Amidor. For example, add a handful of spinach or kale to a berry smoothie. Want even more fiber in your morning bevie? Add a spoonful of peanut butter, flax or chia seeds, or a piece of avocado, she recommends. Cauliflower also makes for a surprisingly creamy smoothie.
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: Egg And Cheese On A Roll
High-protein idea: Choose a breakfast burrito with beans, or try this easy recipe for about 25 g of protein in your morning meal from the eggs and beans: Fill a corn tortilla with two scrambled eggs, 1/4 cup diced sautéed onions, and 1/4 cup of black beans. Then top with a tablespoon of pico de gallo . Heres the latest information on egg nutrition you might find handy.
Turmeric Quinoa Breakfast Bowls With Peppers And Kale
Quinoa and eggs are the main protein sources here, but onions, peppers, and, of course, turmeric also provide lots of flavor.
If you add 2 eggs to your quinoa bowl, youll get about 26 grams of protein overall.
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