High protein breakfasts

How much protein do you eat for breakfast?

Do you feel that you aren’t getting enough protein in your morning meals? Do you feel tired of thinking that eggs are the only source of protein for breakfast? The truth is that there are many options for protein at breakfast time meals. You can switch up your breakfast routine quite easily in truth. Different foods added can create that protein increase you need, with some added benefits as well. 

Protein is important in the morning as it helps with a variety of things. For example, eating more protein at breakfast time actually helps you feel more full and satisfied after your meal.  Protein also helps with energy, muscle maintenance, fluid balance, and even immunity. If you struggle getting protein at breakfast, keep in mind 25-35 g is a good start.

It can be difficult at times to think outside the box, trust me I know. There are ways to change your meals while getting creative at the same time. You can add protein in a variety of ways that leave you feeling satisfied after your meal. While eggs are a common, and good way, there are options aside from that. Take a look at these ideas.

High Protein Breakfast Ideas

While it has been commonplace to utilize eggs when cooking breakfast, it can be nice to switch things up every once in a while. Here are a few egg free options for breakfast that allow you to still get in some good protein:

1. Protein oats 

  To start, combining foods with oats can help you retain the feel of a hearty breakfast while at the same time adding protein and fiber. Bake off some oats and add other ingredients to it. Choose your favorite protein powder flavor, some fruit, and a little bit of maple syrup for the foundation on your ingredients. A few extra ingredients such as milk or milk alternatives can be used. Place it all into a blender with a little bit of baking powder, blend it up, and put it into a pan and bake it off. It’s that easy and can provide anywhere between 25-30g of protein.

 2. Tofu Scramble 

What!? Tofu for breakfast! That’s right. Tofu can be another alternative to creating a dish with some extra added protein. It’s also great for someone who doesn’t like eating meat as well. Treat the tofu as if they were scrambled eggs, adding your favorite vegetables for breakfast and creating your very own breakfast scramble. A little bit of seasoning, and if you wanted meat then there’s even more protein in it for you. Try adding some spinach as well which can help add some vitamin A, C, K, iron, folate, and potassium.

3. Chia Seed Protein Smoothie 

Going off that protein powder idea, what about smoothies!? Try making yourself a delicious protein shake, accompanied with some chia seeds, milk (or milk alternative). Maybe throwing in a little nut-butter as well. Both the nut butter and the protein powder will provide excellent sources of protein. Chia seeds also provide some protein, as well as fiber and omega-3s. How awesome is that! This is also a great breakfast if you find yourself on the go.

If you want more ideas like this one you can check out this Build a Better Smoothie Freebie!

4. Whipped Peanut Butter Yogurt 

Since we mentioned dairy quite a bit, it would be good to mention yogurt. Here’s an idea if you like peanut butter and yogurt. Quite an interesting combination but with the addition of your favorite fruit, whipping those two things together might and adding a bit of granola can make a tasty treat. While you’re adding it, try adding some fruit like strawberries or blueberries. If you’re extra daring, why not both! As a bonus blueberries offer anti-oxidative qualities!

5. Tempeh Breakfast Sandwich 

If you’re a fan of breakfast sandwiches, why not make one out of tempeh instead of eggs. Get some tempeh and make a scramble. Add your seasoning, a little avocado and some cheese and serve it on a bread of your choice. I like ciabatta bread, but you can choose any you want. This is another dish where you could add some extra protein with something like chicken or turkey. If you’re vegan and meat isn’t your game, then feel free to avoid adding any. 

These are just a few ideas to get you started. Protein consumption can be beneficial in the morning as it can leave you feeling full and satisfied not just at breakfast but to help combat future cravings throughout the day as well. Hopefully these ideas help you spice up your morning breakfast routine a bit. For a few on the go ideas be sure to check out this post about healthy Starbucks breakfast options.

This post was written by Dylan Bock, Dietetic Intern.