Seems like in general breakfast advice has ranged from it being "the most important meal of the day" to "skip breakfast all together and restrict your eating to a smaller window of time."
I'm in the camp of applauding breakfast as being our first attempt each day to include the nutrients that will bless our bodies and help them accomplish all we need them to do.
Protein is important to help us maintain muscle mass and it also leads to us feeling fuller throughout the day and breakfast is a good time to get started eating protein. I enjoyed this article shared on Livestrong and hope it gives you some ideas for some healthier breakfasts. If you are in a rut of eating the same cereal, protein shake or bar etc for breakfast I am hoping this gives you a chance to look more carefully at starting your day with real food including some quality protein and at least one serving of fruit or vegetables. Let me know if you try and enjoy any of these recipes. Chia pudding is one of my favorite breakfast dishes.
10 High-Protein Breakfasts That Aren't Eggs
By Kate Bratskeir
Updated Oct 20, 2023
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You know you need protein in the morning to feed your hardworking muscles and to help keep blood sugar levels stable throughout the day. While eggs are a popular choice — for good reason — eating eggs every day for every morning meal can get tired, fast.
Fortunately, it doesn't have to be all eggs all the time. There are plenty of other high-quality protein options to revive your a.m. meals into ones you'll wan to wake up for.
To get the scoop on amping up that morning protein, we tapped two registered dietitians to share protein-rich breakfast recipes that aren't made with eggs. Keep reading to learn more.
1. Breakfast Quinoa Oatmeal
Quinoa and other whole grains can help reduce the risk of some chronic diseases, per the USDA. Quinoa has more protein than oatmeal and can even be pre-cooked and frozen in advance, so you can make this recipe with minimal time and prep," Harlow says.
If you decide to go the apple route for toppings (there are so many options!) you'll get an extra crunchy sweetness, plus a boost of fiber.
Get the Breakfast Quinoa Oatmeal recipe from Feel Good Foodie.
2. Peach Parfait
This peach parfait looks exquisite as is, but don't be afraid to veer outside of peaches depending on the season; berries (frozen or fresh) can be a great addition to your mornings, adding extra fiber to keep you full until lunchtime.
Get the Peach Parfait recipe from Love and Zest.
3. Blueberry Chia Smoothie
"Kefir is an excellent way to get in your daily dose of probiotics to keep your gut healthy," Elise Harlow, RDN of The Flourished Table says. "Kefir actually has more probiotics than yogurt."
Get the Blueberry Chia Smoothie recipe from Love and Zest.
4. High Protein Chocolate Banana Overnight Oats
Get the High Protein Chocolate Banana Overnight Oats recipe and nutrition info from Love and Zest.
5. 5-Minute Glowing Green Smoothie
Getting enough veggies in the day can be hard enough, so adding them to a smoothie is a great way to reach that daily goal. "Spinach is a great one to add to smoothies because it blends well and does not change the flavor very much, if at all," Harlow says.
Get the 5-Minute Glowing Green Smoothie recipe and nutrition info from Real Food Whole Life.
6. Protein Chia Pudding
This gorgeous breakfast pudding packs in a whopping 19 grams of protein, thanks to the yogurt and protein powder. Beyond their fun texture, the chia seeds provide a great source of healthy omega-3 fats that can help reduce your risk of heart disease, per the American Heart Association
Those omega-3 fatty acids can also help to fight inflammation, Harlow says.
Get the Protein Chia Pudding recipe from Eating Bird Food.
7. Apple Cinnamon Protein Pancakes
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These apple cinnamon pancakes clock in at 14.1 grams of protein per serving, so they're sure to keep mid-day snacking at bay. "Oats are an excellent source of soluble fiber, which is the kind that helps lower cholesterol. Grinding them into flour results in a fluffier pancake," Nicole Rodriguez, RD says.
8. Avocado Toast With Cottage Cheese and Tomatoes
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When it comes to cottage cheese, Rodriguez suggests looking for a no-salt-added variety, so you can have more flexibility with toppings. "Avocado is a smart pairing for satiety, but also aids absorption of the lycopene, a potent antioxidant found in tomatoes," she says.
Get the Avocado Toast With Cottage Cheese and Tomatoes recipe and nutrition info from The Lemon Bowl.
9. Strawberry Kiwi Smoothie
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To make this smoothie even more filling, add a scoop of protein powder or a heart-healthy fat like peanut butter or avocado, Rodriguez suggests. "Depending on your needs, you might also consider increasing complex carbs by adding 1/2 cup of old fashioned oats.”
Get the Strawberry Kiwi Smoothie recipe and nutritional info from Six Sisters Stuff.
10. Protein Granola Breakfast Bowl
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Granola can be loaded with calories, so consider limiting this bowl topping to 1/4 cup, Rodriguez suggests. "And because there's no nutritional difference between organic and other yogurts, choose yours based on taste preference."
Get the Protein Granola Breakfast Bowl recipe and nutritional info from Dishing Out Health.
For each day this week that you make sure you have good quality protein and at least one fruit or vegetable in your daily breakfast you can claim the 5 daily bonus points for a total of 35 for the week
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