Protein is essential to our diet. However, most U.S. adults don’t consume enough protein. Protein offers us many benefits. Most athletes consume protein because it’s the building blocks of muscle, improving our strength and flexibility. Protein also reduces the appetite, leading to weight loss. Those with a high-protein diet also have healthy bones and joints, low blood pressure, and even a fast metabolism.
When is the best time to consume protein? A high-protein breakfast is nutritious and will help you feeling full all day. Foods high in protein are also delicious (eggs and bacon, anyone?). Need some protein-rich breakfast ideas? Here are 8 breakfast meals for a protein-packed breakfast!
1. Egg and Cheese Sandwich
This is one of the most classic breakfast meals and is very easy to make. Egg whites are high in protein and the yolk also contains nutrients, as well as both saturated and unsaturated fats. Cheese is also an excellent source of protein, as well as calcium and other nutrients. Make your eggs scrambled, poached, or even boiled and add a healthier type of cheese, such as cheddar or Swiss. Use only healthy bread, such as whole wheat, rye, flaxseed, or oat bread. You can also opt for an egg and cheese English muffin, bagel, or burrito.
2. Milk and Cereal
Believe it or not, your favorite childhood breakfast can be healthy and packed with protein. However, choose your cereal wisely. Certain cereals contain ingredients that increase protein content, such as nuts and seeds. To get a kick of complex carbohydrates, find cereals only made with whole grains. Be sure to not eat your cereal dry! Cow’s milk is not only a wonderful source of protein, but also contains essential amino acids. You can view more information about amino acids by visiting this page. If you’re looking for a vegan alternative, choose another protein-packed milk such as almond milk. Don’t like cereal? Make a cup of oatmeal and mix in a tablespoon of peanut butter. Add fruit for more flavor.
3. Greek Yogurt
Are you usually rushing around in the morning? Grab a container of Greek yogurt. Greek yogurt is an excellent source of protein and offers as much as 3x the amount of protein compared to regular yogurt. Be wary of pre-flavored Greek yogurt because it can contain lots of sugar. Stick to plain Greek yogurt and flavor it with honey, agave (as a vegan option), and add in some fruit. You can also increase the protein content by adding seeds and nuts.
4. Peanut Butter Toast
Is toast your favorite quick breakfast option? Instead of spreading sugary jelly, pack up the protein on your toast by spreading peanut butter. Peanut butter is not only a good source of protein, but also contains vitamin B-6. You can also choose almond or cashew butter instead of peanut butter. Make your toast more flavorful by adding chopped bananas, blueberries, or other types of fruit. If you prefer a bagel, make a whole wheat bagel and spread it with peanut butter instead of cream cheese.
5. Homemade Protein Muffins
Want to experiment more with a protein breakfast? Homemade protein muffins are easy to make! All you need are these ingredients:
- ¾ cup egg whites
- One banana
- ¾ cup oats
- ½ cup low-fat plain Greek yogurt
- ¼ cup sugar or substitute
- Two scoops of vanilla protein powder
- 1 tsp baking soda
- 1 tsp baking powder
Preheat your oven to 350 degrees. Combine all ingredients until smooth and distribute the batter evenly into a muffin tray. Bake for 17 minutes or until it passes the “toothpick test.”
6. Scrambled Eggs
We already discussed the health benefits of eggs. But did you know the way you cook eggs depends on the protein content? Scrambled eggs are not only one of the most popular methods of cooking eggs, but are also one of the most nutritious methods. They contain just about the same protein quantity as uncooked eggs and are extremely easy to make. To make scrambled eggs fluffy, mix them with milk or another dairy source, such as sour cream or cream cheese. It’s also recommended you let the butter melt in the pan before mixing in the eggs. Eat your eggs with meat such as bacon, sausage, chicken, or even steak for the ultimate high-protein breakfast.
7. Banana and Peanut Butter
While peanut butter is great on toast, you’ll consume fewer calories when combining peanut butter with fruit such as bananas. Just peel a banana and spread some peanut butter on it. If this isn’t filling enough, make a banana and peanut butter smoothie. All you need are two cups of milk (you can also use almond milk), two chopped bananas, a half cup of peanut butter, and a drizzle of honey (optional, makes the smoothie sweeter). To thicken the smoothie, add ice. Blend all ingredients and pour into a cup.
8. Protein Pancakes
Pancakes are a popular breakfast staple, but they’re very sugary and caloric. You can opt for healthier protein pancakes that taste equally delicious.
- One banana, chopped
- One cup oats
- ½ cup egg whites
- Two eggs
- Pinch of salt
- Four teaspoons baking powder
- One or two scoops of protein powder
- Pinch of cinnamon
- Two tablespoons flax meal
Combine all ingredients into a blender until well mixed. Heat a griddle on medium-high heat and add a little bit of the batter in a small circle (use a spoon, if needed). For more flavor, add fruit. Flip when browned, usually a minute or two on both sides. Spread peanut butter for more protein.
A Protein-Packed Breakfast Is the Best Way to Start Your Day
Everyone needs protein to build muscle, lose weight, and improve your health. Eating a protein-packed breakfast is the best way to stay energized all day while decreasing your appetite. These recipes are not only delicious, but they’re also easy to make, even if you’re having a busy morning. Need more healthy recipe ideas? We offer many healthy meal ideas as well as lots of information about nutrition, herbs, and even essential oils. Continue reading our website!