Whether you like sweet or savory, there's a high-protein breakfast recipe here for you.
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In This Article
How to Make a High-Protein Breakfast
10 Simple Recipes
We get it — mornings are busy. Some days, grabbing a coffee and muffin to go might seem like it's your only option, but you can get a decent amount of protein into your breakfast with only a few ingredients.
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So forego the bagel and butter for something that'll keep you full until lunch. To help you, we've rounded up 11 high-protein breakfast recipes that only call for 5 ingredients or less.
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How to Make a High-Protein Breakfast
Most Americans get enough protein, but some people, like older adults, athletes and people who rigorously exercise tend to require more protein to fuel their muscle recovery and growth. Older adults may require more protein since muscle mass declines with age.
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Most adults should aim for 5- to 6.5-ounce equivalents of protein per day, according to the Academy of Nutrition and Dietetics. One-ounce equivalents of protein-rich foods include:
1 ounce of cooked meat, poultry or fish 1/4 cup cooked beans 1 egg 1 tablespoon peanut butter 1/2 ounce nuts or seeds
The general rule of thumb is 0.8 grams of protein per kilogram of body weight, which usually equates to 15 to 30 grams of protein per meal, per the Mayo Clinic.
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High-Protein Breakfast Ingredients
Cereal, toast and baked goods are classic breakfast foods, but they’re not exactly the highest protein options. To amp up the protein in your breakfast, try adding the following high-protein ingredients or make them the star of your dish:
Eggs Lean meats Fish, such as smoked salmon Cheese Grains, such as oats and teff Nuts and seeds Nut butter Tofu Protein powder
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You can make scrambled eggs, omelets or quiches with eggs, meats like shredded chicken or ground turkey and veggies for a breakfast high in protein.
For something more on the plant-based side, try overnight oats or teff topped with nut butter, seeds (such as chia or flax) and fruit. For the quickest possible breakfast that doesn’t skimp on protein, you can’t go wrong with a protein shake or smoothie.
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10 Simple High-Protein Breakfast Recipes
Easy Breakfast Casserole
Visit Page https://www.thewholesomedish.comBreakfast is served for the whole week with this make-ahead recipe. Image Credit: The Wholesome Dish If meal prep is your thing, make this high-protein breakfast casserole ahead of time and divide it up throughout the week. It makes 12 servings per batch with each serving offering an impressive 17 grams of protein and 203 calories.
Advertisement It’s powered by animal protein sources, such as eggs, ham and cheddar cheese, but it also has hashbrowns, which give it some fiber and carbohydrates. Eating eggs is a great way to start your day off thanks to the protein and another important nutrient called choline, which plays a role in brain health. Eating eggs has been tied to improvements in brain function, according to a January 2017 study in The American Journal of Clinical Nutrition.
Advertisement Get the Easy Breakfast Casserole recipe and nutrition info from The Wholesome Dish.
Peaches and Cream Protein Smoothie
Visit Page https://www.loveandzest.comYou won’t even need protein powder for this high-protein breakfast. Image Credit: Love and Zest Hectic mornings call for quick breakfasts on the go, and there’s nothing faster or more travel-friendly than a shake. Add your favorite fruits and protein sources to a blender, blitz it up and head out on your way.
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Advertisement Surprisingly, you don’t have to rely on a scoop of protein powder to make this protein smoothie recipe. This one is made from a simple base of fiber-rich peaches and a cup of 2 percent cottage cheese. On its own, a cup of cottage cheese has 183 calories, 5 grams of fat and 24 grams of protein, according to the USDA. This dish gives you two servings with 186 calories and 17 grams of protein each — not bad at all for a recipe that only calls for four ingredients. Get the Peaches and Cream Protein Smoothie recipe and nutrition info at Love and Zest.
Protein Overnight Oats
Visit Page https://www.eatingbirdfood.comWhole grains are a great source of heart-healthy protein. Image Credit: Feel Good Foodie Setting your clothes out the night before a big day goes a long way to make your morning that much smoother. Prepping your breakfast ahead of time has the same effect. Oats are traditionally simmered in water or milk until they’re fluffy, but you can also soak them overnight. Grains will soak up the liquids, so they fluff up without the heat. Plus, oats are a great source of protein — a half-cup of cooked oats has 6 grams of protein, per the USDA. With everything combined, this recipe offers an impressive 28 grams of protein per serving. This overnight oats recipe is made with a few protein sources that offer other nutritional benefits, including oats, protein powder and chia seeds. Top yours with nuts or nut butter for even more of the muscle-building macro. Get the Protein Overnight Oats recipe and nutrition info from Eating Bird Food.
Blueberry Protein Pancakes
Visit Page https://www.eatingbirdfood.comPancakes are a comforting way to meet your protein goals. Image Credit: LIVESTRONG.com/Creative Pancakes are a beloved breakfast staple, but the mixture of flour, sugar and syrup leaves something to be desired nutritionally speaking. This recipe uses nutrient-rich ingredients creatively to yield the fluffy texture of pancakes you know and love with more fiber and protein.
Advertisement You’ll mix egg whites, mashed banana and protein powder into your pancake batter. If it’s too thick, use a little almond milk to thin it out. Top or mix in fruits like blueberries for some color, fiber and antioxidants. In the end, you’ll have a steaming plate of fluffy pancakes with 23 grams of satiating protein and 8 grams of fiber per serving. Yum! Get the Blueberry Protein Pancakes recipe and nutrition info at Eating Bird Food.
Banana Nut Teff Parfait
Visit Page https://www.eatingbirdfood.comLike oats, teff is a high-protein grain. Image Credit: Eating Bird Food Grain lovers — oats aren’t your only option. And eating it warmed and from a bowl isn’t your only option either. This teff parfait recipe is quite unique with its layers of yogurt and banana slices, but don’t let that fool you. It’s delicious, hearty and full of beneficial nutrients with 22 grams of protein and 8 grams of fiber per serving. Not to mention, it only calls for four ingredients and comes together in a pinch. If you’re new to teff, it’s a fine grain that many people enjoy in the form of porridge. It’s a great source of plant-based protein, iron, zinc and antioxidants, especially compared to other cereals, according to a December 2017 review in Plant Foods for Human Nutrition. After you taste this teff breakfast recipe, you’ll see why teff is growing in popularity. Get the Banana Nut Teff Parfait recipe and nutrition info at Eating Bird Food.
High-Protein Brownie Batter Overnight Oats
Visit Page https://dishingouthealth.comSatisfy your chocolate cravings with these high-protein overnight oats. Image Credit: Dishing Out Health If you enjoy a chocolatey sweet treat, try this brownie-inspired overnight oat recipe. It not only satisfies your chocolate cravings but also gives you 16 grams of protein per serving.
Advertisement You’ll need oats, chocolate milk, Greek yogurt, cocoa powder and hemp seeds. Combine, cover and refrigerate overnight. In the morning, you’ll have ooey gooey chocolate-y oats. Get the High-Protein Brownie Batter Overnight Oats recipe and nutrition info at Dishing Out Health.
Pumpkin Smoothie Bowl
Visit Page https://www.eatingbirdfood.comPumpkin is a rich source of fiber and antioxidants. Image Credit: Eating Bird Food There are many reasons to eat pumpkin on a regular basis, not just during the fall. During your next grocery trip, grab a few cans of pumpkin puree to incorporate into smoothies and smoothie bowls for an added dose of nutrients. Pumpkin adds a distinct flavor along with some sweetness, creaminess and a ton of nutrients and antioxidants. These bright gourds are potent sources of vitamins A, C and E and minerals like potassium, according to the Cleveland Clinic. This pumpkin smoothie bowl recipe illustrates how easy it is to incorporate pumpkin into breakfast. Blend nutrient-rich ingredients like pumpkin, banana, cashew butter, protein powder and hemp seeds into a creamy smoothie bowl and top with ingredients of your choice. Each serving gives you an impressive 29 grams of protein. Get the Pumpkin Smoothie Bowl recipe and nutrition info at Eating Bird Food.
Coconut Flour Pancakes
Visit Page https://dishingouthealth.comA few spoonfuls of coconut flour go a long way in terms of protein. Image Credit: Eating Bird Food Adding a few spoonfuls of coconut flour is a simple and flavorful way to up the protein content in your smoothies, oats and other breakfast foods. Along with eggs and egg whites, this pancake recipe gets more protein from the coconut flour. In fact, each serving has 15 grams of protein along with 11 grams of gut-friendly fiber. You’ll mix the ingredients to make a pancake batter and cook it on a skillet like you would regular pancakes. For added flavor or nutrients, mix in berries and nuts or add a drizzle of any nut butter you like. Get the Coconut Flour Pancakes recipe and nutrition info at Dishing Out Health.
Sausage and Hashbrown Breakfast Casserole
Visit Page https://www.amandaseasyrecipes.comCasseroles aren’t just for dinner. Breakfast casseroles are quick and easy sources of morning protein. Image Credit: Eating Bird Food Many breakfast recipes are served cold — smoothies, cereal and parfaits are all chilled. During the cooler months, you may want something warm and cozy. Enter this sausage and hash brown casserole. It combines a handful of classic breakfast ingredients: hash browns, breakfast sausage, eggs, cheddar cheese and milk. With all the animal proteins, it’s no surprise that a serving of this casserole gives you 18 grams of protein. Plus, it freezes well! Get the Sausage and Hash Brown Breakfast Casserole recipe and nutrition info at Amanda’s Easy Recipes.
Flavorful Silken Tofu Scramble
Visit Page https://nutriciously.com
Tofu scramble is a protein-rich egg substitute for vegans and vegetarians.
Image Credit: Nutriciously There’s a huge misconception that it’s difficult to get enough protein as a vegan or vegetarian. This recipe is proof that plant lovers can enjoy protein-rich breakfasts without animal products. It uses tofu as the star of the show to deliver 19 grams of protein per plate, and it’s very easy to make. This recipe calls for just tofu, veggies and spices. Once you’ve made a batch of tofu scramble, you can eat it on top of toast, in a breakfast burrito or in place of savory scrambled eggs all by itself. Get the Flavorful Silken Tofu Scramble recipe and nutrition info at Nutritiously.
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references
Academy of Nutrition and Dietetics: "How Much Protein Should I Eat?"
Mayo Clinic: "Are you getting too much protein?"
The American Journal of Clinical Nutrition: "Association of dietary cholesterol and egg intakes with the risk of incident dementia or Alzheimer disease: the Kuopio Ischaemic Heart Disease Risk Factor Study"
My Food Data: "Lowfat Cottage Cheese (2%)"
My Food Data: "Uncooked Oats"
Plant Foods for Human Nutrition: "Tef: The Rising Ancient Cereal: What do we know about its Nutritional and Health Benefits?"
Cleveland Clinic: "The Health Benefits of Pumpkin"
Nutrients: "Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease"
references
Academy of Nutrition and Dietetics: "How Much Protein Should I Eat?"
Mayo Clinic: "Are you getting too much protein?"
The American Journal of Clinical Nutrition: "Association of dietary cholesterol and egg intakes with the risk of incident dementia or Alzheimer disease: the Kuopio Ischaemic Heart Disease Risk Factor Study"
My Food Data: "Lowfat Cottage Cheese (2%)"
My Food Data: "Uncooked Oats"
Plant Foods for Human Nutrition: "Tef: The Rising Ancient Cereal: What do we know about its Nutritional and Health Benefits?"
Cleveland Clinic: "The Health Benefits of Pumpkin"
Nutrients: "Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease"
Whether you like sweet or savory, there's a high-protein breakfast recipe here for you.
Image Credit: Vuk Saric/E+/GettyImages
Image Credit: Vuk Saric/E+/GettyImages
- How to Make a High-Protein Breakfast
- 10 Simple Recipes
Visit Page
https://www.thewholesomedish.com
Breakfast is served for the whole week with this make-ahead recipe.
Image Credit: The Wholesome Dish
Image Credit: The Wholesome Dish
Get the Easy Breakfast Casserole recipe and nutrition info from The Wholesome Dish.
Visit Page
https://www.loveandzest.com
You won't even need protein powder for this high-protein breakfast.
Image Credit: Love and Zest
Image Credit: Love and Zest
Get the Peaches and Cream Protein Smoothie recipe and nutrition info at Love and Zest.
Visit Page
https://www.eatingbirdfood.com
Whole grains are a great source of heart-healthy protein.
Image Credit: Feel Good Foodie
Image Credit: Feel Good Foodie
Get the Protein Overnight Oats recipe and nutrition info from Eating Bird Food.
Pancakes are a comforting way to meet your protein goals.
Image Credit: LIVESTRONG.com/Creative
Image Credit: LIVESTRONG.com/Creative
Get the Blueberry Protein Pancakes recipe and nutrition info at Eating Bird Food.
Like oats, teff is a high-protein grain.
Image Credit: Eating Bird Food
Image Credit: Eating Bird Food
Get the Banana Nut Teff Parfait recipe and nutrition info at Eating Bird Food.
Visit Page
https://dishingouthealth.com
Satisfy your chocolate cravings with these high-protein overnight oats.
Image Credit: Dishing Out Health
Image Credit: Dishing Out Health
Get the High-Protein Brownie Batter Overnight Oats recipe and nutrition info at Dishing Out Health.
Pumpkin is a rich source of fiber and antioxidants.
Image Credit: Eating Bird Food
Get the Pumpkin Smoothie Bowl recipe and nutrition info at Eating Bird Food.
A few spoonfuls of coconut flour go a long way in terms of protein.
Image Credit: Eating Bird Food
Get the Coconut Flour Pancakes recipe and nutrition info at Dishing Out Health.
Visit Page
https://www.amandaseasyrecipes.com
Casseroles aren't just for dinner. Breakfast casseroles are quick and easy sources of morning protein.
Image Credit: Eating Bird Food
Get the Sausage and Hash Brown Breakfast Casserole recipe and nutrition info at Amanda’s Easy Recipes.
Visit Page
https://nutriciously.com
Tofu scramble is a protein-rich egg substitute for vegans and vegetarians.
Image Credit: Nutriciously
Image Credit: Nutriciously
Get the Flavorful Silken Tofu Scramble recipe and nutrition info at Nutritiously.
Academy of Nutrition and Dietetics: "How Much Protein Should I Eat?"
Mayo Clinic: "Are you getting too much protein?"
The American Journal of Clinical Nutrition: "Association of dietary cholesterol and egg intakes with the risk of incident dementia or Alzheimer disease: the Kuopio Ischaemic Heart Disease Risk Factor Study"
My Food Data: "Lowfat Cottage Cheese (2%)"
My Food Data: "Uncooked Oats"
Plant Foods for Human Nutrition: "Tef: The Rising Ancient Cereal: What do we know about its Nutritional and Health Benefits?"
Cleveland Clinic: "The Health Benefits of Pumpkin"
Nutrients: "Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease"
