Have you ever heard that breakfast is one of the most important meals of the day? Well, I’m here to tell you that it’s true! Research continues to support breakfast consumption and its relation to increased energy levels, better concentration during the day, weight loss benefits, etc. One crucial component of a balanced breakfast is protein, which helps keep you feeling full and satisfied until your next meal. Have you ever just had a sugary breakfast cereal and ended up hungry 20 minutes later? It’s probably due to a lack of protein at your meal. If you’re looking to up your protein game in the morning, here are 10 easy ways to get at least 20 grams of protein at breakfast:
- Smoothie
Blend up a protein-packed smoothie using ingredients like a (minimal ingredient/ 3rd party tested) protein powder, Greek yogurt, spinach, ground flax seed, honey and milk. Adding a scoop of protein powder can easily bump up the protein content of your smoothie to 20 grams or more, while still keeping it tasty and satisfying.
- Greek Yogurt Parfait
Start your day off right with a delicious Greek yogurt parfait. Layer plain Greek yogurt with your favorite fruits, nuts, and a drizzle of honey or maple syrup for sweetness. Greek yogurt is rich in protein, with around 17 grams per cup, making it an excellent breakfast choice. Greek yogurt is also high in probiotics which is beneficial for gut health! Look for greek yogurt that has minimal ingredients.
- Eggs (really any way you like them)
Scrambled eggs are a classic breakfast option that’s both nutritious and versatile. Whip up a batch of scrambled eggs and toss in your favorite veggies, such as spinach, bell peppers, and tomatoes, for an extra boost of micronutrients and a delicious change up in flavor. Adding 3 large eggs provides roughly 18 grams of protein. In addition, egg whites are a great way to get more protein in with a ½ cup serving adding an additional 13g of protein! Not a scrambled egg lover, try hard boiled eggs smashed on avocado toast or egg muffins baked to perfection.
- Oatmeal
Elevate your morning oatmeal by adding protein-rich toppings like nuts, seeds, hemp hearts and nut butter. You can also mix in a scoop of protein powder or Greek yogurt for an extra protein punch. Aim for at least 1/4 cup of nuts or seeds to add around 7-9 grams of protein to your oatmeal. Raw oats contain 5g of protein or more, therefore opt for plain and flavor yourself with cinnamon, honey and fruit.
- Add in Cottage Cheese
I may not be a cottage cheese lover myself, but that doesn’t mean it’s not packed with protein and delicious to most! Swap out your usual toast toppings for cottage cheese, which is packed with protein and calcium. Spread cottage cheese on whole-grain toast and add sliced avocado, tomatoes, and a sprinkle of everything bagel seasoning for a tasty and satisfying breakfast option (chef’s kiss).
- Quinoa Breakfast Bowl
Cook up a batch of quinoa and use it as the base for a nutritious breakfast bowl. Top your quinoa with scrambled eggs, sautéed veggies, and a drizzle of hot sauce for a savory and protein-packed morning meal. One cup of cooked quinoa provides around 8 delicious grams of protein.
- Pancakes
Whip up a batch of protein pancakes using a mix made with whey protein powder or chickpea flour. Pair your pancakes with a dollop of Greek yogurt and fresh berries for added protein and flavor. There are also tons of recipes made with cottage cheese that you could try. Depending on the recipe, protein pancakes can provide upwards of 20 grams of protein per serving.
- Tofu Scramble
For a plant-based protein option, try making a tofu scramble. Crumble firm tofu into a skillet and sauté with onions, peppers, and your favorite spices for a flavorful and filling breakfast. Tofu is rich in protein, with around 10 grams per 3.5 ounces (100 grams).
- Breakfast Burrito
Wrap up your favorite breakfast ingredients in a whole-grain tortilla to create a protein-packed breakfast burrito. Fill your burrito with scrambled eggs, black beans, cheese, and salsa for a delicious and satisfying morning meal. Aim for at least 3-4 ounces of cooked chicken or turkey for an additional 20 grams of protein.
- Smoked Salmon Bagel
Indulge in a smoked salmon bagel for a protein-rich breakfast option. Spread cream cheese on a whole-grain bagel and top with smoked salmon, sliced red onion, and capers for a flavorful and nutrient-dense meal. Three ounces of smoked salmon provide around 20 grams of protein.
With these 10 easy and delicious breakfast ideas, getting at least 20 grams of protein in may seem much more doable. Whether you prefer savory or sweet, there’s something for you to try!
