What are some ideas for a high protein breakfast?
Many clients struggle to get the recommended levels of protein in daily…me too. At my house, we know that including healthy fats and protein in each meal, especially breakfast, sets a you up for a better day. This translates into more stable blood sugar, steady energy, stable moods, a sharp mind and feelings of satiety which means less snacking though the day. I know many traditional cereal based breakfasts (including oatmeal) are lacking in protein power. Here is a quick list of protein forward breakfast ideas to bring to the table. Pun intended!
Greek Yogurt with Nuts and Berries: Greek yogurt is high in protein. Add almonds, walnuts, and a variety of berries for extra protein and antioxidants. You can use goat yogurt or sheep yogurt if you are sensitive to cow’s milk.
Egg and Vegetable Muffins: Make a batch of egg muffins by mixing eggs with chopped vegetables like spinach, bell peppers, and tomatoes. Pour the mixture into a muffin tin and bake. You can add cheese or lean meats like turkey for additional protein.
Chia Seed Pudding: Mix chia seeds with almond milk or even coconut milk and let it sit overnight. In the morning, top it with fruits and nuts. Chia seeds are rich in protein and fiber.
Smoothie with Protein Powder: Blend a smoothie with your favorite fruits, vegetables, and a scoop of protein powder. Adding spinach or kale can boost the nutritional content.
Quinoa Breakfast Bowl: Cook quinoa and mix it with almond milk, a drizzle of honey, and fresh fruits. Quinoa is a great source of plant-based protein.
Cottage Cheese with Fruit and Nuts: Cottage cheese is high in protein. Add some sliced peaches, berries, or nuts for a nutritious and filling breakfast.
Tofu Scramble: Crumble tofu and sauté it with vegetables like onions, garlic, tomatoes, and spinach. Season with turmeric, salt, and pepper. Tofu is an excellent source of plant-based protein.
Omelet with Cheese and Veggies: Make an omelet with eggs, your choice of cheese, and a variety of vegetables like mushrooms, tomatoes, and spinach.
Protein Pancakes: Use a gluten-free protein pancake mix or make your own using gluten-free oats, bananas, eggs, and a scoop of protein powder. Top with Greek yogurt and fresh fruit.
Avocado Toast on Gluten-Free Bread: Use gluten-free bread and top it with mashed avocado. Add a poached egg on top for extra protein.
Try a bone broth-based soup for breakfast. Add in a poached or soft-boiled egg for even more protein. Add in spinach or baby bok choy and top with a drizzle of toasted sesame oil.
Scrambled eggs topped with kimchi. This is actually one of my most favorite quick breakfast meals. I love that I’m getting fiber and probiotics in the kimchi as well.
These options ensure a variety of nutrients and flavors while keeping your breakfast protein-rich. Make an appointment today at our Denver, Colorado functional medicine office to find out more.
