Jackson Reed
Breakfast is usually the most carb-heavy meal of the day, but there are plenty of ways to add protein to the morning meal. Research shows that eating protein first thing helps you stay full and satisfied longer, and may even help you eat less throughout the day. Here are some ways to add protein to your breakfast without relying on processed powders.
| Characteristics | Values |
|---|---|
| High-protein foods | Eggs, Greek yoghurt, cottage cheese, chia seeds, quinoa, hemp seeds, nut butter, milk, meat, fish, multigrain bread, beans, tofu |
| How to include them in breakfast | Add to smoothies, porridge, pancakes, muffins, omelettes, frittatas, sandwiches, wraps, burritos, avocado toast, cereal, overnight oats, waffles |
| Benefits of protein | Filling, helps build and repair tissues, supports immune system, balances blood sugar levels, builds and maintains muscle mass |
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What You'll Learn
Greek yoghurt with fruit and cereal
Greek yoghurt is a great source of protein, with one cup delivering 23 grams. It's also high in calcium and potassium. For a filling breakfast, layer Greek yoghurt with fruit and a high-fibre cereal.
- Vanilla Greek yoghurt with fresh strawberries and kiwi fruit
- Greek yoghurt with pistachios, mini chocolate chips and dates
- Greek yoghurt with sugar-free cheesecake pudding mix, fresh strawberries and graham cracker crumbs
- Vanilla Greek yoghurt with fresh pineapple, toasted coconut and hazelnuts
- Non-fat vanilla Greek yoghurt with honey and oat protein granola, and sliced strawberries
- Plain Greek yoghurt with blueberries and honey
- Vanilla Greek yoghurt with fresh fruit and granola
- Plain Greek yoghurt with seasonal fruit
You can also add some whey protein or protein powder to your Greek yoghurt to boost its protein content even further.
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Chia seeds with milk
Chia seeds are a great source of plant-based protein, with around 4 grams of protein per 2 tablespoons. They are also a good source of healthy fats, omega-3 fatty acids, calcium, magnesium, and phosphorus. When soaked in liquid, chia seeds turn into a thick pudding, making them a perfect breakfast option.
Ingredients:
- Chia seeds
- Milk of your choice (regular, almond, or any plant-based milk)
- Sweetener of your choice (optional) e.g. honey, maple syrup
- Toppings (optional) e.g. fresh fruit, nuts, seeds, granola, coconut flakes, chocolate chips
Instructions:
- Combine chia seeds and milk in a jar or a lidded container. You can warm the milk and add a sweetener, like honey or maple syrup, to enhance the flavor.
- Mix well and let it settle for 2-3 minutes. Then mix again to break up any clumps of chia seeds and ensure they absorb the maximum amount of liquid.
- Cover the container and store it in the fridge for at least 2 hours or preferably overnight.
- Before serving, you can add a splash of milk to adjust the consistency to your liking.
- Top it off with your favorite toppings and enjoy!
This chia seed pudding is a healthy and delicious way to start your day, packed with protein, fiber, and healthy fats. It is also highly customizable, allowing you to experiment with different types of milk, sweeteners, and toppings to suit your taste preferences.
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Frittata with eggs and vegetables
A frittata is a great way to add protein to your breakfast. This simple dish is made with eggs, vegetables, fresh herbs, and a little Parmesan cheese. You can also add meat to your frittata, such as prosciutto or turkey sausage.
Ingredients:
- 6 eggs
- 1/2 cup milk (dairy or non-dairy)
- Salt and pepper
- 1 cup shredded cheese (cheddar, feta, gruyere, mozzarella, or a mix)
- 1 tablespoon olive oil
- 1 cup vegetables (such as red onion, sweet potato, red bell pepper, zucchini, spinach, cherry tomatoes, mushrooms, or broccoli)
- Fresh herbs (such as basil, parsley, tarragon, or thyme)
- Optional: a dollop of heavy cream, French salted butter, or smoked paprika
Instructions:
- Preheat your oven to 350°F (or 375°F, according to another source).
- In a medium bowl, whisk together the eggs, milk, salt, and pepper.
- Whisk in about 3/4 cup of the cheese, reserving the rest for topping. Set aside.
- Heat olive oil in a 10- to 12-inch oven-safe skillet over medium heat.
- Add your choice of vegetables and a pinch of salt and pepper to the skillet. Cook until the vegetables are tender. You can also add garlic at this stage.
- If using, stir in smoked paprika.
- Pour the egg mixture into the skillet and gently shake the pan to distribute.
- Sprinkle with the remaining cheese and bake for 10 to 20 minutes, or until the eggs are set.
- Garnish with fresh herbs and serve.
This frittata recipe provides a good balance of protein, carbohydrates, and healthy fats, making it a nutritious and satisfying breakfast option.
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Smoked salmon with rye bread
Adding protein to your breakfast is a great way to stay full and satisfied for longer. One easy way to do this is by incorporating smoked salmon and rye bread into your morning meal. Here is a delicious and nutritious recipe for smoked salmon with rye bread that will surely kickstart your day:
Ingredients:
- Smoked salmon
- Rye bread
- Avocado
- Dill
- Capers
- Red onion
- Black pepper
- Cream cheese (optional)
Instructions:
- Start by toasting a slice or two of rye bread to your desired level.
- While the bread is still warm, spread a layer of mashed avocado evenly over the surface, making sure to cover the edges.
- Place the smoked salmon slices on top of the avocado. For added texture, you can roll or fold the salmon slices.
- Sprinkle chopped dill on top of the salmon. Dill enhances the natural flavors of the salmon.
- For an extra burst of flavor, add a few capers and thin slices of red onion.
- Finish with a light sprinkle of black pepper to taste.
- If you prefer a more traditional combination, you can spread herbed cream cheese on the rye bread instead of avocado. You can add dill, capers, and a touch of horseradish to the cream cheese for extra flavor.
This smoked salmon and rye bread breakfast is not only delicious but also packed with protein and omega-3 fatty acids, making it a nutritious way to start your day. Enjoy this hearty and satisfying meal on busy mornings or as a leisurely brunch.
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Oats with protein powder
To make oats with protein powder, you will need a mason jar or a small bowl with a lid. First, add the dry ingredients: oats, chia seeds, protein powder, and cinnamon (optional). Mix these ingredients well. Then, add the wet ingredients: Greek yogurt, milk, maple syrup, and vanilla extract. Mix well again. Cover the bowl and place it in the fridge for at least 3 hours, but ideally overnight.
When serving, you can add your favourite toppings. Some popular options include banana, berries, apples, nut butter, coconut, cinnamon, or other fruits and spices. You can also add honey or sweeteners like maple syrup, agave, or coconut sugar.
If you want to make this recipe gluten-free, use certified gluten-free oats and ensure all other ingredients are gluten-free as well. For a dairy-free option, substitute dairy products with non-dairy alternatives like coconut yogurt or almond milk yogurt, and soy milk, almond milk, or oat milk. For vegans, follow the dairy-free swaps and use maple syrup instead of honey.
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Frequently asked questions
You can add protein to your breakfast by including eggs, cottage cheese, Greek yogurt, and hemp seeds. For example, you can make an omelette with eggs and cheese, or spread cottage cheese on your toast. Greek yogurt can be added to cereal, pancakes, or smoothies.
Some high-protein breakfast options include egg-based dishes like omelettes, frittatas, and scrambled eggs. You can also make a smoothie with Greek yogurt, nut butter, and fruit. Other options include avocado toast with an egg, smoked salmon with cream cheese on rye bread, or a tofu scramble.
The recommended dietary allowance (RDA) for protein is around 46 to 56 grams per day for most adults. However, daily protein needs can vary depending on individual factors such as sex, age, and activity level.
Some high-protein vegetarian breakfast options include tofu scramble, avocado toast with Greek yogurt, cottage cheese with fruit or herbs and diced tomatoes, chia pudding, or a smoothie with Greek yogurt, nut butter, and hemp seeds.
