Protein is a macronutrient that plays an important role in every part of your body. It serves as the building block for bones, muscles, cartilage, skin, blood, enzymes, hormones, and vitamins.
1) That's why consuming enough protein is essential to a healthy, balanced diet.
Not consuming enough protein daily could lead to muscle loss, weak hair and nails, or immune issues. Also, a protein deficiency will hold you back from the best results if you exercise vigorously at the gym.
2) Additionally, protein helps you keep feeling fuller for longer, so starting the day with it can help hold you over until lunchtime.
Keep reading to learn why protein is so important to include at breakfast and 10 delicious high-protein breakfast ideas.
2. Egg Muffins
3. Breakfast Pizza
4. Chia Pudding with Nut Butter
5. Breakfast Grilled Cheese
6. Greek Yogurt Parfait
7. Nutty Overnight Oats
8. Huevos Rancheros
9. Avocado Toast with Feta
10. Peanut Butter and Banana Toast
1. Protein Smoothie
A smoothie is a beloved go-to breakfast for many people, especially in the summertime. Smoothies are incredibly versatile, so it’s easy to turn your smoothie into a high-protein breakfast. Add walnuts, nut butter, and chia or flax seeds, and use cow’s milk, soy milk, or pea milk as your liquid for the best protein boost.
You can also add protein powder. Pair those protein sources with oats, frozen fruit, and spinach or kale for fiber, carbohydrates, and micronutrients and you’ve got a well-rounded, protein-packed meal.
2. Egg Muffins
For convenience-seekers who love savory breakfasts, egg muffins are a great choice. They are essentially on-the-go, pre-prepared omelets. Simply add whisked eggs and your favorite mix-ins to a muffin pan.
Each large egg contributes about 6 grams of protein.3 You’ll probably need more than one for a complete breakfast anyway, but for more protein, you can add cheese or your favorite breakfast meat.
To add fiber, (a non-digestible carbohydrate important for digestive health, cholesterol reduction, and blood sugar management) chop up onions, peppers, and spinach to add before baking.
You can eat the egg muffins right away, or freeze them for future use. Pair them with toast or an English muffin for a well-rounded breakfast.
3. Breakfast Pizza
You don’t have to wait until dinnertime for a delicious pizza meal. Make a protein-rich breakfast pizza loaded with eggs, cherry tomatoes, mozzarella or goat cheese, basil, and spinach. You can also add chopped sausage (vegetarian options are also suitable) for an added protein boost.
You’ll get plenty of protein from the eggs and cheese (and meat, if you choose), while the veggies will provide fiber and vitamins. The crust will give you carbohydrates, a key source of energy for our bodies. For added fiber, go with a whole-wheat pizza crust.
4. Chia Pudding with Nut Butter
Chia seeds are loaded with nutrition. Each ounce of chia seeds contains 4.7 grams of protein.5 They’re also a good source of heart-healthy unsaturated fats, omega-3 fatty acids, antioxidants, and fiber for digestive health. Plus, they’re a good source of calcium, magnesium, phosphorus, and manganese.
To make chia pudding, mix one part chia seeds with four parts milk (e.g. ¼ cup chia seeds and 1 cup coconut milk). You can spice it up with cinnamon, add honey for sweetness, and top it with fruit for fiber.
To make this a protein-rich breakfast, add nuts (1 ounce of walnuts adds another 4.3 grams of protein) or peanut butter (2 tablespoons adds 7.1 grams of protein).67
5. Breakfast Grilled Cheese
If we can do breakfast pizza, then why not breakfast grilled cheese? The cheese itself will provide a good amount of protein—about 4 grams per slice for cheddar cheese and 6 grams per slice for Swiss cheese.
Add two slices of cheese to whole grain bread for a protein-rich meal. If you want to add more fiber for added satiety and health benefits, you could add sliced tomatoes and/or spinach to the sandwich.
6. Greek Yogurt Parfait
A yogurt parfait is an easy way to have a nutritious, high-protein breakfast, even when you’re short on time. Use Greek yogurt—which has 10 grams of protein per 100 grams of yogurt—since it has far more protein than regular yogurt.
It’s also a great source of calcium, which helps promote bone health. Top the yogurt with granola to add carbohydrates, fruit to add fiber and vitamins, and sliced almonds for more protein. You can even sprinkle chia seeds for omega-3s.
7. Nutty Overnight Oats
Whether you’re a meal prepper or not, overnight oats are a worthwhile addition to your breakfast routine. You can prep them up to a few nights before you plan to eat them, so they’re great if you’re short on time in the morning.
Simply add equal parts old-fashioned rolled oats and milk and let them soak overnight. To ensure there’s enough protein, use cow’s milk, soy milk, or pea milk. If you prefer low-protein milk like almond milk, you could add Greek yogurt to add protein. Top it with your favorite nut or mixed nuts— think almonds, cashews, peanuts, pecans, and walnuts. These will not only add protein, but they’ll also add heart-healthy unsaturated fat and fiber.
8. Huevos Rancheros
Huevos rancheros is a traditional protein-rich dish from rural Mexico that has become popular in the U.S. To make it, warm up corn tortillas and top them with refried beans and a fried egg. Sprinkle on salsa, queso fresco, and a garnish of cilantro. If you’d like, you can serve them with sauteed diced potatoes, ham, and onions on the side.
The beans and egg are protein-rich foods, with the cheese and ham upping the protein content further. Plus, beans have loads of health benefits apart from their protein content. They contain phytochemicals that improve blood cholesterol levels and glycemic status and reduce markers of chronic inflammation. Additionally, the resistant starch found in beans produces short-chain fatty acids that promote a healthy gut microbiome.
9. Avocado Toast with Feta
While avocado toast in and of itself isn’t super high in protein, topping it with crumbled feta cheese adds 19.7 grams of protein per 100 grams serving size.
Plus, feta cheese is a food commonly included in the Mediterranean diet, which is associated with a plethora of health benefits including promoting cardiovascular health, reducing diabetes risk, improving blood sugar control amongst those with diabetes, increasing longevity, reducing incidence of neurodegenerative disorders, and more.
10. Peanut Butter and Banana Toast
Throw some whole wheat bread in the toaster, and top it with creamy, smooth (or crunchy) peanut butter. The peanut butter provides about 7 grams of protein per 2-tablespoons of peanut butter. And the whole wheat bread provides about 4 grams of protein per slice.
While each of these is an incomplete protein—meaning they don’t contain all nine essential amino acids on their own—when paired together they become complementary proteins. Between the two of them, you will get all nine essential amino acids.
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