Ethan Brooks
Breakfast is the most important meal of the day, and it's even better when it's delicious and hearty. If you're looking to add more calories to your morning meal, there are plenty of tasty options to choose from. From full-fat Greek yoghurt topped with honey, nuts and berries to a savoury breakfast burrito packed with eggs, cheese, beans and avocado, there's something for everyone. For those with a sweet tooth, pancakes with peanut butter and honey or a bagel with cream cheese are sure to satisfy. If you're after something more savoury, an omelette with sausages and cheese or chicken pastrami toast might hit the spot. So, whether you're bulking up or just looking for a nutritious start to your day, these high-calorie breakfast ideas will keep you full and fuelled.
Characteristics and Values Table for Adding Calories to Breakfast
| Characteristics | Values |
|---|---|
| High-calorie foods | Avocado, eggs, full-fat Greek yogurt, nuts and seeds, bananas, nut butters, granola, bagels, cream cheese, meat, and vegetables |
| High-calorie recipes | Breakfast burrito, yogurt parfait, smoothies, oatmeal with fruits, omelette with sausages and cheese, cottage cheese pancakes, baked avocado with eggs and cheese, chicken pastrami toast, zucchini fritata, Croque Monsieur sandwich |
| Tips | Combine pre-cooked foods with extras like nuts, seeds, avocado slices, or cheese; use nut butters as toppings or spreads; include high-calorie spreads like cream cheese, butter, or nut butter |
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What You'll Learn
High-calorie smoothies
Smoothies are a great way to add calories to your breakfast without feeling overly full. They are also a convenient way to meet your calorie needs, as they can be made with readily available ingredients. Here are some ideas for high-calorie smoothies:
Peanut Butter and Banana Smoothie
Blend together whole milk, a banana, a generous scoop of peanut butter, and a handful of mixed berries. This smoothie is not only delicious but also provides a good balance of healthy fats and carbohydrates.
Greek Yogurt and Berry Smoothie
Mix Greek yogurt with honey and vanilla extract, then layer with fresh berries, protein granola, and chopped mixed nuts. Greek yogurt is a full-fat dairy product that is rich in calories, protein, and calcium, making it an excellent choice for a high-calorie breakfast.
Avocado and Chocolate Smoothie
While it may seem like an unusual combination, avocado and chocolate complement each other well in a nutrient-packed smoothie. The avocado adds healthy fats and fibre, while the ground flaxseed provides omega-3 fatty acids. This smoothie is not only tasty but also boosts heart, joint, and digestive health.
Kefir and Fruit Smoothie
Kefir is a fermented milk beverage that tastes similar to yogurt and is loaded with beneficial bacteria. Combine full-fat kefir with nutrient-dense fruits and veggies of your choice in a blender. This simple recipe slightly boosts the calorie content and provides a good source of protein.
High-Calorie Weight Gain Smoothie
If your goal is weight gain, try a smoothie with casein, a slower-digesting milk protein that will keep you fuelled. You can also add ingredients like peanut butter and honey to promote weight gain. This smoothie will help you meet your calorie needs and support your weight gain journey.
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Full-fat dairy products
Full-Fat Greek Yogurt
Full-fat Greek yogurt is a delicious and healthy option for breakfast. It is rich in protein and fat, providing around 220-280 calories per cup. Top it with fruits, honey, nuts, or granola for added flavour and calories. You can also use it as a base for smoothies or mix it with oatmeal.
Whole Milk
Whole milk is a calorie-dense option, providing around 150 calories per cup. Use it in your morning coffee or tea, pour it over cereal or oatmeal, or blend it into smoothies. You can also use whole milk as a base for chia seed pudding by soaking chia seeds in the milk overnight.
Cheese
Cheese is a tasty and versatile source of protein and calcium. Add shredded or crumbled cheese to scrambled eggs, omelettes, or breakfast burritos. You can also melt cheese on top of whole-grain toast or bagels. Try varieties such as cream cheese, mozzarella, goat cheese, or feta cheese for different flavours and textures.
Butter
Butter is a classic full-fat dairy product that can add richness and flavour to your breakfast. Spread it on toast, bagels, or English muffins. You can also use it for cooking, such as frying eggs or making scrambled eggs. Butter can also be used in baking, such as making pancakes or waffles, for a more indulgent breakfast treat.
Cream
Cream is a luxurious and indulgent full-fat dairy product. Use it in your coffee or tea, or add it to oatmeal for a creamy texture. You can also use it in overnight oats or chia seed pudding. For a truly decadent treat, pour it over a bowl of fresh berries or other fruit.
By incorporating these full-fat dairy products into your breakfast, you can easily add calories while also benefiting from the protein, calcium, and flavour that they provide.
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Avocado on toast
The basic recipe involves toasting a slice of bread and topping it with mashed avocado. You can add a pinch of salt to taste. This simple recipe can be modified in several ways to add calories to your breakfast.
One way to add calories is to use a thick slice of bread, such as sourdough, rye, whole wheat, or multigrain bread. These types of bread can provide additional calories and nutrients, such as B vitamins, vitamin E, and healthy fats.
Another way to increase the calorie count is to add toppings to your avocado toast. Here are some ideas for calorie-dense toppings:
- Fried, poached, scrambled, or boiled egg: Eggs are a great source of protein and other nutrients, and they can make your breakfast more filling.
- Tomatoes: Cherry tomatoes or roasted tomatoes can add a burst of flavour and some extra nutrients.
- Bacon: Adding a few slices of bacon will increase the calorie count and provide a savory contrast to the avocado.
- Feta cheese: Crumbled feta adds a salty, tangy flavour and some extra protein.
- Honey: Drizzling honey over your avocado toast will add sweetness and some extra calories.
- Olive oil: A drizzle of extra virgin olive oil can increase the calorie count and provide healthy fats.
- Seeds: Sprinkle some toasted sesame seeds or poppy seeds on top for a crunchy texture and additional nutrients.
Remember that the calorie content of your avocado on toast will depend on the specific ingredients and quantities you use. You can adjust the recipe to suit your taste preferences and calorie requirements.
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Nuts and seeds
Walnuts, for example, are rich in omega-3 fatty acids, folate, vitamin E, and alpha-linolenic acid (ALA). They are a great way to boost your breakfast's nutritional value and keep you feeling full throughout the morning. A 2020 study found that consuming 1.5 ounces of pistachios daily helped reduce body mass index (BMI) and waist circumference in obese individuals. Other nuts, like peanuts and pecans, are packed with B vitamins, while almonds are a good source of calcium and vitamin E.
There are many ways to incorporate nuts and seeds into your breakfast. You can sprinkle a handful of mixed nuts over your breakfast cereal, oatmeal, or yoghurt. Alternatively, you can add them to your morning boiled eggs. If you prefer something sweeter, you can make a simple nut mix with oats, berries, and yoghurt or milk. For a more savoury option, add nuts and seeds to cheeses and milk or include them in muffins, bagels, or muesli.
Nut butters are another great option for breakfast. Choose those without added sugar or preservatives to get the most nutritional benefit. You can spread nut butter on toast or add it to oatmeal bakes, smoothies, or breakfast pizzas.
Remember to stick to the recommended serving size of an ounce or two of nuts and seeds per day to avoid consuming too many extra calories.
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Breakfast burritos
Ingredients:
- Large tortilla wraps (whole wheat, spinach, or low-carb wraps work well)
- Eggs
- Egg whites
- Cottage cheese
- Salt and pepper
- Olive oil
- Hash browns
- Vegetables (e.g. red bell peppers, yellow onion, spinach, zucchini, mushrooms, tomatoes)
- Sausage (e.g. ground turkey sausage, chicken sausage)
- Shredded cheese (cheddar, mozzarella, feta, Monterey Jack, Colby Jack)
- Black beans
- Cream cheese (optional)
Method:
- Combine eggs, egg whites, cottage cheese, salt, and pepper in a bowl and set aside.
- Heat olive oil in a skillet over medium-high heat. Add hash browns, peppers, and onions, and sauté for 4-5 minutes until softened.
- Add spinach and cook until slightly wilted.
- Reduce heat to medium and add the egg mixture. Cook for 3-4 minutes, stirring until the eggs are cooked through but still moist.
- Warm a tortilla in the microwave for 10 seconds to make it flexible.
- Fill the tortilla with 1/4 of the egg mixture, 1/4 of the sausage, and 2 tablespoons of shredded cheese. You can also add black beans, cream cheese, and other vegetables of your choice.
- Fold the tortilla: fold it over the filling, tuck in both sides, and continue rolling until sealed.
- For immediate consumption, your breakfast burrito is ready!
- To store, let the burritos cool completely, then wrap them individually in foil and place them in a freezer-safe resealable bag. They will keep in the freezer for up to 4 months.
Nutrition:
The calorie count of your breakfast burrito will depend on the specific ingredients and quantities used. A typical breakfast burrito with similar ingredients ranges from 250 to 800-900 calories. You can adjust the calorie count by changing the type of tortilla, using different fillings, or adding more or less cheese.
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Frequently asked questions
Here are some simple ways to add calories to your breakfast:
- Top your toast with calorie-dense foods like avocado, nut butter, or cheese.
- Include full-fat dairy products like whole milk or Greek yogurt, which are rich in calories, protein, and calcium.
- Add eggs to your breakfast. They're a good source of protein and can be cooked in various ways.
Try these recipes for a hearty and nutritious start to your day:
- Breakfast Burrito: Fill a tortilla with scrambled eggs, cheese, black beans, avocado slices, salsa, and your choice of meat.
- French Toast: Spread cream cheese and blueberries between two slices of whole-grain bread. Dip in an egg and milk mixture, then cook until golden brown.
- Oatmeal with Fruits: Cook oatmeal in milk or water and mix in chopped nuts, dried fruits, or fresh fruits.
If you're looking to gain weight, try incorporating the following into your breakfast routine:
- Smoothies: Blend whole milk, banana, peanut butter, and berries for a delicious and calorie-dense smoothie.
- Protein-rich meals: Include eggs, meat, or Greek yogurt, which provide both calories and protein.
- Nut butters: Peanut butter, almond butter, and cashew butter are calorie-dense and can be easily added to toast or smoothies.
