Breakfast that is strong in protein is beneficial since it aids in tissue repair and growth and makes you feel full and content. People who are trying to reduce weight, gain muscle, or keep their muscle mass at a steady level would benefit greatly from eating a breakfast high in protein.
Eggs, Greek yoghurt, protein smoothies, protein bars, protein pancakes, and many more things can all be included in a high-protein breakfast. These choices can help you get the protein you need for the day, and you can round out your breakfast by include healthy fats and complex carbohydrates.
1. Scrambled eggs with spinach and turkey bacon
Eggs scrambled in milk are an excellent source of protein, and when combined with turkey bacon and spinach, they make for a breakfast that is both wholesome and filling.
Amount of Protein:
An approximate amount of protein per serving for this recipe would be:
- 4 large eggs: 24 grams of protein
- 4 slices of turkey bacon: 12 grams of protein
So the total protein in this recipe would be around 36 grams per serving. It’s worth noting that protein amount could vary depending on the brand of the products you use.
Ingredients:
- 4 large eggs
- 1/4 cup milk
- Salt and pepper, to taste
- 2 cups fresh spinach leaves
- 4 slices turkey bacon
- 1 tbsp butter or oil
Instructions:
- In a mixing bowl, beat together the eggs, milk, salt, and pepper.
- Heat a non-stick skillet over medium heat. Add the spinach and sautรฉ for 2-3 minutes, until the spinach has wilted. Remove the spinach from the skillet and set it aside.
- Add the turkey bacon to the skillet and cook until it is crispy. Remove the bacon from the skillet and chop it into small pieces.
- In the same skillet, add the butter or oil. Once hot, pour in the egg mixture. Cook the eggs, stirring occasionally, for 2-3 minutes or until set.
- Add the cooked spinach and chopped turkey bacon to the skillet and fold it into the eggs.
- Serve the scrambled eggs immediately and enjoy!
Note: You can adjust the ingredients to your taste, like add some cheese on top, or other veggies you prefer.
2. Greek yogurt with berries and nuts
Greek yoghurt has a high protein content and can be flavoured with a wide variety of scrumptious add-ins, including berries, almonds, and other fruits. This is an excellent choice for a breakfast meal that is packed in protein.
Greek yogurt is a great source of protein, and depending on the brand and variety, it can contain anywhere from 12 to 20 grams of protein per serving (which is typically around 6-8 oz or 170-225g).
When you add berries, they provide vitamins and antioxidants but they do not contain a significant amount of protein. A cup of berries would provide around 1-2g of protein.
Nuts such as almonds, walnuts, and pecans are also good sources of protein and healthy fats. A serving (1 oz or 28g) of almonds contains around 6 grams of protein, while the same serving of pecans or walnuts contains around 4 grams.
So if you have 1 cup (about 8 oz or 227g) of Greek yogurt, 1 cup of mixed berries, and 1 oz of mixed nuts, the approximate protein content would be: Greek yogurt: 16-20g + Berries: 1-2g + mixed nuts :4-6g This would add up to around 21-28g of protein per serving.
Ingredients:
- 1 cup plain Greek yogurt
- 1 cup mixed berries (strawberries, blueberries, raspberries, blackberries, etc.)
- 1 oz mixed nuts (almonds, walnuts, pecans, etc.), chopped
- 1 tbsp honey or agave nectar (optional)
Instructions:
- Take a bowl, add the Greek yogurt.
- In a separate bowl, mix the berries together.
- Add the berries on top of the Greek yogurt and gently fold them in.
- Add the chopped nuts on top of the yogurt-berry mixture.
- You can sweeten with honey or agave nectar (optional)
- Enjoy your delicious Greek yogurt with berries and nuts, rich in protein and other beneficial nutrients.
Note: You can also add some granola or seeds for a crunchy texture. you can also switch up the nuts and berries to your preference.
3. Protein smoothie
To get your day off to a healthy and energetic start, try drinking a protein smoothie. Just throw some Greek yoghurt, a scoop of protein powder, some fruit, and some greens into a blender and blend until smooth. You might also incorporate seeds, almonds, or nut butter for an additional dose of protein and nutritious fats.
The protein powder you use determines the protein level of my protein smoothie recipe. Protein powders average 20-30 grammes each scoop. A scoop of whey or casein protein powder gives the smoothie 20โ30 grammes of protein. Plant-based protein powders, including pea or soy, typically contain 15-25g of protein per scoop.
Chia seeds and nut butter also include protein. Almond, peanut, and cashew nut butter have 3-4g of protein per tablespoon, whereas chia seeds have 2-3g. This smoothie has 25-37g of protein per serving from protein powder, chia seeds, and nut butter.
Ingredients:
- 1 scoop protein powder (whey, casein, or plant-based)
- 1 cup unsweetened almond milk or other milk of choice
- 1/2 banana
- 1/4 cup frozen berries (strawberries, blueberries, raspberries, etc.)
- 1 tbsp chia seeds
- 1 tbsp natural nut butter (almond, peanut, cashew, etc.)
Instructions:
- Add the protein powder and almond milk to a blender.
- Add the banana, frozen berries, chia seeds, and nut butter to the blender.
- Blend the ingredients on high until smooth and creamy.
- Pour the smoothie into a glass and enjoy it immediately.
Note: You can also add other ingredients such as spinach, kale, or avocado to boost the nutritional content. Adjust the liquid base and sweetener to your desired consistency and taste. You could also use Greek yogurt instead of using protein powder for an extra boost of protein
4. Protein pancakes
Pancakes can be made with protein powder, eggs, and a low-carb flour such as almond flour. You may finish them off with a dollop of Greek yoghurt, some berries, or a spread made from nuts.
Protein pancakes vary by recipe and ingredients. Protein pancakes made with 25g of whey protein powder have 20โ25 grammes of protein per serve. The amount depends on the components and how many pancakes are prepared from the batter. The pancakes will have more protein if you use extra whey protein powder or protein-rich components. To suit protein demands, alter serving size (how many pancakes).
Ingredients:
- 1 cup oatmeal
- 1/2 cup protein powder (whey, casein, or plant-based)
- 2 large eggs
- 1/2 cup cottage cheese or Greek yogurt
- 1 tsp baking powder
- 1 tsp vanilla extract (optional)
- 1/4 cup unsweetened almond milk or other milk of choice (optional)
Instructions:
- In a blender or food processor, grind the oatmeal into a fine powder.
- In a mixing bowl, combine the oatmeal powder, protein powder, baking powder, and eggs. Mix well.
- Add the cottage cheese or Greek yogurt, vanilla extract and unsweetened almond milk (if using) to the bowl and mix until smooth. The batter should be thick but pourable. Add more milk if needed.
- Heat a non-stick skillet over medium-high heat. Once hot, ladle about 1/4 cup of batter onto the skillet for each pancake.
- Cook the pancakes for 2-3 minutes per side, or until they’re golden brown and cooked through.
- Serve the pancakes immediately with your choice of toppings, like syrup, nut butter, fresh fruits, etc.
This recipe will make about 6-8 pancakes. The protein powder you use can affect the final protein content of the recipe, but generally, you would get around 8-10g of protein per pancake. That makes it a great option for a high-protein breakfast or post-workout meal. You can also add some seeds, nuts or other ingredients like banana, berries to make it more nutritious.
5. Breakfast burrito
To begin, take a wrap or a tortilla that is high in protein and stuff it with scrambled eggs, black beans, avocado, and salsa. Wrap it up!
Protein pancakes vary by recipe and ingredients. Protein pancakes made with 25g of whey protein powder have 20โ25 grammes of protein per serve. The amount depends on the components and how many pancakes are prepared from the batter. The pancakes will have more protein if you use extra whey protein powder or protein-rich components. To suit protein demands, alter serving size (how many pancakes).
Ingredients:
- 1 lb. potatoes, diced
- 1/2 onion, diced
- 1/2 bell pepper, diced
- 4 eggs
- Salt and pepper, to taste
- 1 tbsp. oil
- 4 flour tortillas
- Optional toppings: shredded cheese, avocado, salsa, sour cream
Instructions:
- Heat the oil in a skillet over medium heat. Add the diced potatoes and cook until they are browned and tender, about 10-15 minutes.
- Add the diced onion and bell pepper to the skillet and cook for an additional 5 minutes, until the vegetables are softened.
- In a separate pan, scramble the eggs and season with salt and pepper.
- Add the scrambled eggs to the skillet with the cooked vegetables and stir to combine.
- Warm the tortillas in the oven or in a dry skillet over medium heat.
- Spoon the egg and vegetable mixture onto the center of each tortilla.
- Add any desired toppings, such as shredded cheese, avocado, salsa, or sour cream.
- Roll up the burritos and serve.
Note: You can add sausage, bacon, diced ham, crumbled chorizo, etc to enhance the flavors. Add them after the potatoes are half way done and cook for another 10 minutes before adding the onions, peppers and scrambled eggs.
6. Omelet with veggies and meat
The traditional breakfast option of an omelette is one that is high in protein content. Increase the amount of protein in the dish by including some of your preferred veggies in addition to a form of meat, such as diced ham or turkey bacon.
The protein in a veggie-and-meat omelette depends on the ingredients and serving size. A 4-egg omelette typically has 28g of protein. Ham, bacon, and sausage also provide protein per serving. 100g of meat provides 15g of protein. Protein per serving is 25-30g, depending on the meat. It’s also worth mentioning that adding spinach to your omelette adds protein, but less than the eggs and beef.
Ingredients:
- 4 eggs
- Salt and pepper, to taste
- 1 tablespoon butter
- 1/4 cup diced vegetables (such as bell pepper, onion, mushroom, or spinach)
- 1/4 cup diced cooked meat (such as ham, bacon, or sausage)
Instructions:
- Crack the eggs into a mixing bowl and season with salt and pepper. Whisk the eggs until they are well-beaten.
- Melt the butter in a non-stick skillet over medium heat.
- Once the butter is melted and bubbly, add the diced vegetables and meat to the skillet and sautรฉ until they are slightly softened, about 3-4 minutes.
- Pour the beaten eggs into the skillet with the vegetables and meat.
- Cook the omelet for 2-3 minutes, or until the bottom is golden brown and the top is set but still slightly runny.
- Use a spatula to fold the omelet in half, and continue cooking for an additional 1-2 minutes, or until the eggs are fully cooked.
- Remove the omelet from the skillet and serve warm. You can add cheese or herbs to your omelet to get different taste too.
7. Tofu scramble
Tofu scramble is a vegan alternative that may be a fantastic source of protein and can be seasoned and topped with vegetables, spices, and herbs of your choosing. You can also omit the tofu altogether.
Tofu scramble, a protein-rich vegetarian and vegan alternative to scrambled eggs, is popular. Tofu scramble protein depends on the amount of tofu and seasonings used.
Crumbled, firm tofu has 10 grammes of protein per cup. A cup of crushed tofu has about 10 grammes of protein. However, tofu’s protein concentration varies by kind and serving size.
Legumes like black beans, lentils, and chickpeas, nuts, and seeds like sunflower, chia, pumpkin, and hemp seeds add protein. Quinoa, hemp hearts, Greek yoghurt, or other high-protein toppings or sides can boost protein consumption.
Here’s a basic recipe for tofu scramble:
Ingredients:
- 1 block of firm or extra-firm tofu
- 1 tablespoon of vegetable oil
- Salt and pepper, to taste
- 1/4 cup diced vegetables (such as bell pepper, onion, mushroom, or spinach)
- 1/4 teaspoon turmeric powder for color and flavor
Instructions:
- Drain the tofu and crumble it into small pieces using your hands.
- In a pan, heat the oil over medium-high heat.
- Add the crumbled tofu to the pan, and season it with salt, pepper, and turmeric powder. Cook for about 5-7 minutes, stirring occasionally, until the tofu is lightly browned.
- Add the diced vegetables to the pan and sautรฉ them for a few minutes until they are slightly softened.
- Cook for an additional 2-3 minutes, or until the vegetables are fully cooked and the tofu is heated through.
- Serve the tofu scramble warm, you can garnish with herbs or avocado as you like.
You can also add other spices like cumin, paprika, or nutritional yeast to enhance the flavor of the tofu scramble.
8. Chia Pudding
Chia seeds are packed with protein and are a great source of it. Make a tasty and wholesome pudding by combining chia seeds, almond milk, and any sweets or fruits of your choice.
Chia seeds add protein to puddings. Chia pudding protein depends on chia seed quantity and other components.
Chia seeds have 4.4 grammes of protein per ounce (two teaspoons). A 1/4-cup chia seed recipe has roughly 7 grammes of protein. However, protein content depends on serving size and recipe ingredients like milk, sugar, and others.
You may add protein to your chia pudding by using soy, almond, or other high-protein milk alternatives. A scoop of protein powder or Greek yoghurt, nut butter, seeds, or nuts can boost protein content.
This is an estimate; the protein amount will depend on your recipe’s ingredients and quantities.
Here is a basic recipe for chia pudding:
Ingredients:
- 1/4 cup chia seeds
- 1 cup milk (dairy or non-dairy)
- 1/2 tsp vanilla extract (optional)
- 2 tbsp sweetener of your choice (optional)
Instructions:
- In a medium-sized bowl, mix together the chia seeds, milk, vanilla extract, and sweetener (if using).
- Whisk the mixture well to combine, and make sure there are no clumps of chia seeds.
- Let the mixture sit for 5 minutes, then whisk it again.
- Cover the bowl and refrigerate the pudding for at least 2 hours or overnight to allow the chia seeds to absorb the liquid and thicken the pudding.
- Once the pudding has thickened, give it a stir and add more sweetener or flavorings if needed.
- you can Serve the pudding chilled, topped with your favorite fruits, nuts, or other toppings.
Note: The ratio of chia seeds to liquid is a very flexible. You can adjust to your taste. If you like it more thicker add more chia seeds, and if you like it more thinner add more liquid. The same goes for the sweetener, you can add more or less according to your taste. You can also add different flavors such as cocoa powder, cinnamon, almond extract etc. It’s a perfect recipe to make ahead of time and have them for breakfast or snack.
9. Quinoa porridge
Quinoa is an excellent source of protein, and preparing it in the form of porridge yields a dish that is not only delicious but also satisfies the appetite. You can prepare quinoa by cooking it in milk or almond milk, then sweetening it with honey or maple syrup, and garnishing it with the fruits, nuts, and seeds of your choice.
Quinoa porridge provides protein and is delicious. Quinoa porridge protein depends on the amount used and other components.8 grammes of protein per cup of cooked quinoa. Quinoa has roughly 8 grammes of protein per cup. Protein content depends on serving size and recipe ingredients.
Milk, milk alternatives, almonds, seeds, nut butter, yoghurt, or protein powder can boost protein content. To boost protein, mix quinoa with barley, oats, etc. This is an estimate; the protein amount will depend on your recipe’s ingredients and quantities.
Here’s a simple recipe for making quinoa porridge:
Ingredients:
- 1 cup quinoa
- 2 cups water or milk (dairy or non-dairy)
- 1/4 tsp salt
- 1/4 tsp cinnamon (optional)
- 2 tablespoons sweetener of your choice (optional)
- toppings of your choice (such as fruit, nuts, and honey)
Instructions:
- Rinse the quinoa in a fine-mesh strainer under running water for about 2 minutes, until the water runs clear. This helps remove the natural bitter coating on the quinoa called saponin.
- In a medium saucepan, bring the water or milk, salt, cinnamon (if using), and sweetener (if using) to a boil.
- Add the rinsed quinoa, reduce the heat to low, and simmer for about 15-20 minutes or until the quinoa is cooked and tender and the liquid has been absorbed.
- Stir occasionally and add more water or milk if it becomes too thick.
- Once the quinoa is cooked, remove the saucepan from heat.
- Serve the porridge in bowls and top with your favorite fruits, nuts, honey or any other toppings.
Note: You can replace water or milk with any liquid of your choice such as coconut milk, almond milk etc. You can also add different flavors such as vanilla extract, nutmeg, cardamom etc. You can also add different protein sources like chopped nuts, seeds, dried fruits, nut butter and yogurt to increase the protein content. You can also cook quinoa the night before, store it in the fridge, and reheat it with a splash of milk in the morning, it will save you time in the morning.
10. Cottage cheese and fruit
Cottage cheese is an excellent source of protein, and when combined with fruits, it can make for a breakfast dish that is both scrumptious and beneficial to one’s health.
Cottage cheese is a good source of protein, with about 14 grammes per 1/2 cup (115g) serving, depending on brand and kind. Cottage cheese with fruit makes a healthy breakfast or snack.
Fruit kind and quantity determine cottage cheese and fruit protein content. Berry-like fruits offer little protein to cottage cheese. Adding kiwi to your breakfast or snack will improve its protein level.
You can add protein-rich nuts and seeds like chia seeds, flax seeds, and pumpkin seeds to cottage cheese and fruit for breakfast or a snack.
A 1/2 cup of cottage cheese, 1/2 cup of mixed berries, 1 kiwi, and 1 tbsp of chia seeds is 18 grammes of protein.
Here is a simple recipe for a cottage cheese and fruit bowl:
Ingredients:
- 1/2 cup (115g) cottage cheese
- 1/2 cup mixed berries (strawberries, blueberries, raspberries, blackberries)
- 1 kiwi, peeled and sliced
- 1 tbsp chopped almonds or other nuts
- 1 tsp honey or maple syrup (optional)
Instructions:
- In a medium bowl, mix together the cottage cheese, berries, kiwi and nuts.
- Drizzle with honey or maple syrup if desired.
- Serve and enjoy!
11. Turkey or chicken breakfast sausage
When it comes to breakfast sausages, turkey and chicken are better options than pig because of their lower fat and calorie content. To obtain some protein first thing in the morning in a method that is both easy and delicious, try having pork breakfast sausages.
The amount of protein in turkey sausage can vary depending on the specific product and brand. On average, turkey sausage contains about 12-15 grams of protein per 3.5 ounces (100 grams) serving. It’s always a good idea to check the nutrition label on the package to get an accurate measurement of the protein content in a specific brand of turkey sausage.
Here is a simple recipe for making turkey sausage at home:
Ingredients:
- 1 lb. ground turkey
- 1 tsp. fennel seeds
- 1 tsp. dried sage
- 1 tsp. salt
- 1/2 tsp. black pepper
- 1/4 tsp. red pepper flakes (optional)
- 1/4 tsp. ground nutmeg
- 1 clove garlic, minced
- Natural sausage casings (optional)
Instructions:
- In a small bowl, mix together the fennel seeds, sage, salt, black pepper, red pepper flakes (if using), nutmeg, and garlic.
- In a large bowl, combine the ground turkey and spice mixture. Mix well.
- If using natural sausage casings, stuff the mixture into the casings, twisting the ends to form individual sausages. If not, shape the mixture into patties.
- Cook the sausages on a preheated grill, in a skillet over medium-high heat, or in a 350ยฐF oven for about 15-20 minutes or until cooked through.
- Let cool for few minutes before slicing or eating.
You can also adjust seasoning to your taste preference and play around with different herbs or spices to suit your flavor preference.
12. Beef or turkey jerky
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Jerky prepared from beef or turkey can be a wonderful high-protein alternative to breakfast that you can pack up and bring with you if you’re in a hurry and on the road in the morning. You can choose from a variety of flavours.
Turkey jerky produced from the recipe will include 60โ80 grammes of protein per pound of turkey breast, on average.
Since the recipe generates roughly 1 lb of turkey jerky and weight loss occurs during drying, it will provide at least 50-60 grammes of protein per pound, or 8-12 grammes per 1 ounce (28 grammes) portion.
As I indicated previously, it will also rely on the turkey breast’s weight, so weigh your turkey strips before preparing the jerky to get an accurate protein content measurement.
Here is a simple recipe for making turkey jerky at home:
Ingredients:
- 1 lb. turkey breast, trimmed and sliced into 1/4-inch thick strips
- 1/4 cup soy sauce
- 2 tbsp. brown sugar
- 2 tbsp. Worcestershire sauce
- 1 tbsp. liquid smoke (optional)
- 1 tsp. garlic powder
- 1 tsp. onion powder
- 1 tsp. smoked paprika
- 1/4 tsp. black pepper
Instructions:
- In a large bowl, mix together the soy sauce, brown sugar, Worcestershire sauce, liquid smoke (if using), garlic powder, onion powder, smoked paprika, and black pepper.
- Add the turkey strips to the marinade, making sure that each strip is well coated. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or overnight for best results.
- Preheat your oven to 175ยฐF or dehydrator to the jerky setting.
- Arrange the turkey strips on the dehydrator trays or baking sheet in a single layer, without overlapping.
- If using an oven, Place the baking sheet in the preheated oven and dry the jerky for about 4-6 hours or until it is dry and pliable. You can check for doneness by bending the jerky; if it cracks but doesn’t break, it’s ready. If using dehydrator, follow the instruction of your dehydrator.
- Once the jerky is finished, turn off the heat and let the jerky cool in the oven or dehydrator before removing it.
- Store the turkey jerky in an airtight container or plastic bag in the refrigerator for up to 1 month.
You can also adjust seasoning to your taste preference and play around with different herbs or spices to suit your flavor preference. If you prefer spicier jerky, you can add some red pepper flakes or hot sauce to the marinade.
13. Hard-boiled eggs
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Eggs that have been hard-boiled make for a breakfast option that is not only convenient but also high in protein content. These eggs may be eaten on the go. You are able to prepare a batch of them in advance and then take one or two of them with you when you leave the house. You can also prepare a batch of them in advance and freeze them.
The amount of protein in hard-boiled eggs can vary depending on the size of the egg, but on average, a large hard-boiled egg contains about 6-7 grams of protein. Keep in mind that protein content also varies on the size of the egg , for example a Medium egg contains about 5.5 g of protein, Large egg contain about 6.25 g of protein and extra large eggs contains about 7 g of protein . You can check the nutrition information on the carton or on the packaging to know for sure how much protein an egg contains.
Frequently Ask Question
1. How much protein should I have in my breakfast?
The Recommended Dietary Allowance (RDA) for protein is about 0.8 grams per kilogram of body weight, or 0.36 grams per pound. However, the amount of protein you need may vary depending on your goals and activity level. If your goal is to build muscle or lose weight, you may need to consume more protein. A good general guideline is to aim for at least 20-30 grams of protein in your breakfast.
2. What are some examples of high protein breakfast foods?
Some examples of high protein breakfast foods include: eggs, Greek yogurt, cottage cheese, tofu, protein powder, nuts and seeds, and dairy products. These foods are a good source of complete proteins, which provide all the essential amino acids your body needs.
3. Can you have too much protein in your breakfast?
Consuming too much protein is not usually harmful for healthy individuals, but can cause digestive issues or negative impact on kidney function for some people. However, it is important to have a balanced diet and not to rely solely on protein sources. Additionally, it’s important to make sure that you are getting enough carbohydrates and healthy fats in your diet as well.
4. Can I eat protein bars for breakfast?
Protein bars can be a convenient option for breakfast, especially when you’re on-the-go, but it’s important to read the ingredients label and choose bars that are made with quality, whole food ingredients. Some protein bars can be high in sugar, calories and artificial ingredients. Make sure to check the nutrition label and choose one that fits your dietary needs.
5. Are protein shakes good for breakfast?
Protein shakes can be a convenient and high-protein option for breakfast, especially when you’re in a hurry, but they should not be used as a sole source of nutrition. Shake can be a great supplement to a healthy breakfast or a meal replacement when needed, but it’s important to make sure that you are getting enough fruits, vegetables and whole grains in your diet as well.
