The Best High-Protein Breakfasts to Power Your Morning
Authored by P S
When you embark on your weight-loss journey, you may feel confused about what to eat. However, once you start digging a little, you’ll quickly find that protein is your best friend to shed some pounds.
Protein curbs your appetite, keeps you full for longer, and prevents you from overeating. If losing weight is one of your primary health goals, this nutrient should be a fundamental part of your diet and lifestyle.
Starting your day with a high-protein breakfast can single-handedly make or break your weight-loss goal.
According to the Clinical Nutrition Experimental Journal, a high-protein breakfast triggers a greater release of satiety hormones compared to a low-protein breakfast. These substances help your body have fewer cravings and give you a heightened sense of self-control over what you eat.
But if you're getting bored of eating plain omelets, protein smoothies, or overnight oats every day and still want to eat a healthy breakfast, then this guide is for you.
In it, we will explore easy and delicious morning meal ideas, which will boost your energy levels and inspire you to stay on track with your weight loss plan.
We have included a dish for all diet plans, so you'll find plenty of low-fat, low-carb, keto, and paleo options. Let’s get started.
9 High-Protein Breakfast Recipes to Boost Your Energy and Keep You Satiated
A review published in the Advances in Nutrition Journal suggests that the ideal amount of protein in your breakfast is about 30 grams.
Nevertheless, if you speak to a dietitian or nutritionist, they often agree that 20 grams is plenty of protein to manage your hunger and cravings.
All the options below include enough protein to give your body the steady flow of energy you need to seize the day.
1. Egg and Avocado Toast
Avocado toast has turned into a classic breakfast food over the last few years. And even though avocado is filled to the brim with healthy fats, it doesn't quite reach the standards of a high-protein breakfast.
Add two poached eggs on top, sprinkle with some salt and pepper, and you'll get a delicious, rich, and high-protein breakfast option. For a healthier version, opt for whole wheat or whole-grain sourdough bread. Or, if you're following a keto, paleo, or low-carb diet, look for coconut or almond flour bread.
2. Greek Yogurt and Granola Parfait
Greek yogurt is one of the best varieties of yogurt you can find at your local supermarket. Besides being packed with gut-friendly probiotics, protein, and healthy fats, it's also lower in sugar and lactose than traditional yogurt.
To create the perfect parfait, place a couple of yogurt spoonfuls inside a jar, add your favorite sugar-free granola for some crunch, and repeat.
Top it off with a handful of raspberries or blueberries for some extra fiber. Crush a couple of walnuts, sprinkle them over your berry selection, and drizzle with some honey.
3. Cottage Cheese Bowl
If you're one of those people who always rush in the morning, a cottage cheese bowl can quickly become your best friend. This cheese variety is very low in calories and packs an impressive 12.4 grams of protein per 100 grams of cheese.
Plus, it’s easy to prepare.
Place the cottage cheese in a breakfast bowl, and add some berries or slices of kiwi for a boost of morning vitamin C. You can add some chopped walnuts or pumpkin seeds for some crunchiness.
If you're more of a savory breakfast kind of person, you can swap the fruit for some veggies.
Even though it might involve a bit more meal prep, zucchini and red onion go great with cottage cheese. You can always prepare them the day before and mix with the cottage cheese in the morning before you leave for work.
Drizzle it with some extra virgin olive oil, season with salt and pepper, and you're good to go.
4. Breakfast Burritos
Breakfast burritos have become, over time, one of the most popular and widely available breakfast options. And for a good reason.
If you're going low-carb and are trying to avoid bread, there are plenty of keto and paleo tortillas that can be used as delicious substitutes.
And that's the beauty of burritos — minimal carb intake and maximum flavor. Stuff the tortillas with your favorite veggies, avocado, scrambled eggs, or some chickpeas or black beans for an extra protein punch.
The great thing is that burritos can also be eaten as lunch, dinner, or a midday snack when you're super hungry. They're easy to carry and even easier to prepare. Pick your ingredients, roll your tortilla, and you're ready to start your day.
5. Almond Butter Chia Pudding
The great thing about chia puddings is their versatility. No matter what diet you're following, you can find a variation to suit your lifestyle.
For a high-protein, vegan, and decadent chia pudding, try this combination:
- Mix 3 tablespoons of chia seeds with 1 cup of unsweetened almond milk (or your favorite plant-based beverage).
- Add 1 spoon of almond butter, a pinch of vanilla and cinnamon, and give it a good stir. For an extra protein boost, consider adding a scoop of your favorite vegan protein powder.
- Place it in the fridge and leave it overnight.
- In the morning, top it with your favorite berries, seeds, or nuts.
6. Low-Carb English Breakfast
There's nothing more comforting than a full English breakfast on a rainy Sunday morning. Some fried or scrambled eggs, slices of crispy bacon, and a meaty sausage are the ultimate high-protein meal.
Skip the English muffin and the bread slices, and you'll have a low-carb, keto, and paleo-friendly breakfast that will keep you filled for many hours. It's also the perfect brunch or "brinner" (breakfast for dinner) meal.
For a healthier option, swap the usual pork sausage for the leaner turkey sausage and add some slices of avocado goodness to your plate. Brew a nice cup of hot coffee, sit back, and relax.
7. Tofu Scramble
If you're tired of the typical scrambled eggs or are looking for a vegan option to keep things interesting, a tofu scramble is the way to go.
Tofu is a great vegan substitute. It’s packed with protein and is an excellent source of other essential nutrients like iron, magnesium, phosphorus, and potassium.
Here's a quick, nourishing, and tasty recipe idea:
- Saute some red onion, half a bell pepper, and some spinach in a pan until soft.
- Sprinkle 1 teaspoon of turmeric on top, and add the crumbled tofu (firm tofu works best for this dish). Mix all the ingredients, and wait until the tofu is warm.
- Place it on a plate, and sprinkle with fresh chives or your favorite herbs.
8. Roasted Sweet Potato With Nut Butter and Feta
Roasted sweet potatoes with nut butter are a nutrient-rich and versatile dish that can also work as a lunch or dinner meal.
Sweet potatoes are rich in essential vitamins and minerals such as vitamin A, potassium, and phosphorus.
Here's how you prepare them:
- Heat the oven to 400℉. Wash your sweet potatoes’ skin thoroughly.
- Cut the sweet potatoes in half, lengthwise, and poke a few holes in the skin with a fork.
- Drizzle them with olive oil, and spread it across the whole potato surface with your fingers.
- Season with salt and pepper on both sides.
- Place the potatoes on a non-stick baking tray (or use some parchment paper), facing down.
- Put them in the oven for 35 to 40 minutes or until the skin starts to wilt and the flesh is soft.
- Put them on a plate and add a couple of tablespoons of peanut butter or almond butter. Sprinkle some crumbled feta or cottage cheese on top and some seeds for extra crunchiness.
This recipe also tastes great cold, so you can make these in advance and simply store them in the fridge, without the toppings.
9. Protein Pancakes
If you're struggling with your weight-loss journey, protein pancakes are the ultimate pick-me-up. When you can't stop thinking about sweets, they are a guilt-free treat.
The following recipes are low-carb, keto, and paleo-friendly, so you can fully enjoy them without worry.
Here are two ways you can make protein pancakes:
- Add 1/2 cup each of egg whites, cottage cheese, and oats in a blender. Add 1 teaspoon of baking soda and blend everything.
- Place a non-stick skillet on the stove at medium heat, and add some grass-fed butter or coconut oil.
- Once the skillet is hot, scoop some pancake batter with a ladle and pour it in.
- Wait approximately 1 minute until you flip it — or until some bubbles start to appear.
- In a mixing bowl, add two scoops of whey protein powder, two eggs, 5 to 6 tablespoons of water or almond milk, and 1 teaspoon of baking powder.
- Stir well until a batter forms.
- Warm a non-stick pan on the stove, medium heat, and add some grass-fed butter or coconut oil.
- Pour the batter, using a ladle, and wait until the bubbles appear.
- Flip the pancake and wait about 30 seconds or until it's brown.
Eat a High-Protein Breakfast to Support Your Weight-Loss Goals
The great thing about the recipes in this list is that they can be tailored to your dietary needs and still come in a range of distinct flavors and textures.
If the different diets mentioned in this article spark your curiosity, our comprehensive guide will help you distinguish between a low-carb and a keto diet.
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