How To Get More Protein At Breakfast

Get Creative With Quesadillas

Easy Protein Breakfast Ideas **You’ll be shocked at these numbers!**

If you’re a big fan of Tex-Mex eating, you’re sure to love this creative, protein-rich twist on the always-pleasing quesadilla. To make our go-to recipe, place a 6-inch Ezekiel or whole grain tortilla on a skillet and allow it to warm up a bit. Then, add 1-ounce of white cheddar, 3 tablespoons of cannellini beans, and ½ cup shredded kale. Fold the tortilla in half, press down and cook for 1 to 2 minutes per side or until golden brown. While the quesadilla is cooking on the stove, combine 4 tablespoons of plain Greek yogurt with 2 tablespoons of low-sugar barbecue sauce in a small bowl. The combo makes a killer protein-rich dip for your dinner.

Craft A Better Mac & Cheese

With twice the protein and four times the fiber of the leading blue box brand, Banza’s chickpea-based mac and cheese might just be the only comfort food on the market that can help your muscles grow. A serving has 18 grams of protein, so if you serve a bowl with a spinach-based side salad you can easily get to 20+ grams. A cup of the leafy green veggie packs 5 grams of the nutrient.

Cinnamon French Toast With Yogurt

French toast feels like a weekend brunch menu. But with this healthy and easy 10-minute recipe, you can enjoy your favorite sweet bread dish every morning ââ¬â but maybe save the mimosas for the weekend.

The key here is using a slice of whole-grain bread in place of white bread. In doing so, you’ll retain more of the nutrients ââ¬â fiber, protein, vitamin E, potassium, magnesium and vitamin B6 ââ¬â that are typically lost when grains are refined, as explained by the Whole Grains Council. And by using the whole-grain bread to soak up an entire egg, you’re adding extra protein to your breakfast , which pairs perfectly with a side of Greek yogurt.

Get the Cinnamon French Toast With Yogurt recipe and nutrition info here.

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Go Old School With Snacks

Remember when youd hop off the school bus and your mom would have some snacks waiting for you? You didnt know it then, but those ants on a log were actually a way to keep you from munching on sweets before dinner time. Snack on two tablespoons of natural peanut butter with a banana or celery sticks. A peanut butter snack can add 8 grams of protein to your day, Lesht explains. If you still love the ants part, add no more than a tablespoon of raisins, as theyre pretty high in sugar. Cant eat peanut butter? Try hummus.

Have Snack Bars For Travel

Navigating how to get more protein can be tough when you

On the go, running late, running early or just um, runningand you find yourself hungry ? To solve the dilemma of drive-through or bust, Berndt says to keep protein-packed bars in your glove compartment. I keep a box of protein-packed bars in my car to refuel right! Try these 10 great recipes for homemade protein bars.

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Whip Up A Tofu Dessert

Before you turn up your nose at tofu, keep this in mind, straight from Wong : Dessert tofus are usually individual packed and come in many flavorsthe brand Sunrise has maple caramel, custard, banana, peach mango, coconut, almond, and lychee. Bring them along as a side with your lunch or have it as a snack. For dessert, top with warm fruit and a drizzle of chocolate syrup or sugar-free monkfruit syrup . A small individual pack has as much protein as an egg! Check out the best high-protein foods for vegetarians.

What Is A High Protein Breakfast

Everyone will have different opinions on this, but I personally consider a high protein breakfast to be any breakfast that has at least 15g of protein. I personally try to get a little more protein than this in the morning without obsessing of course but this is a great range to start. I know when Im hitting around this number because my body feels great and satisfied!

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Vanilla Almond Chia Pudding

Chia seeds are packed with protein and fiber, but that’s not what makes them specialfoodies love them for their ability to add a pudding-like texture to sweet treats. Try this recipe from Danielle Judson, RDN: Combine 3 tablespoons chia seeds with 1 cup unsweetened almond milk , 2 tablespoons almond butter, 1 teaspoon vanilla extract, and a dash of cinnamon in a mason jar. Stick the entire thing in the fridge overnight. In the morning, add a sprinkle of blueberries and almonds, and you’ve got breakfast pudding to go.

Per serving: 446 calories, 17 g protein, 35 g fat, 29 g carbs, 22 g fiber

Protein Oatmeal Or Proats

4 Simple High Protein Breakfast Ideas **for building muscle**

“Oatmeal is amazing for its versatility and heart health benefits but it’s light on protein,” Harris-Pincus says. “An easy fix is to microwave an egg right in. To do it, add 1/2 cup milk of choice, 1/3 cup rolled oats and a tiny bit of salt to a medium microwavable bowl and stir. Cook 1 min and 30 seconds, stir in a beaten egg, and microwave for another 30 to 45 seconds.” Want something extra? Go ahead and add desired toppings such as berries, chocolate chips, nuts, or seeds.

Per serving with 2% milk: 174 calories, 11 g protein, 1 g fat, 15 g carbs, 1 g fiber

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The Best Foods For A High

The best high-protein breakfasts start with protein-rich foods. Our recipes below feature high-protein breakfast foods such as:

  • eggs
  • nut butter
  • protein powder

Read on to discover nearly three weeks’ worth of mouthwatering high-protein breakfasts that deliver exactly what your body needs for breakfast. Combine that with these best-ever ways to boost your metabolism and you’ll reach your body goals in no time!

Protein Punch: 24 gramsYou’ll Need: 2% Plain Greek Yogurt, fresh strawberries and blueberries, sugar, mint leaves, granola

Not only is this recipe great for breakfast, but it’s so decadent, you could even enjoy it for dessert! The protein in this recipe comes from two sources: the homemade granola contains 4 grams of protein per serving while 7 ounces of Greek yogurt contains 20 grams of protein.

“Greek yogurt has double the protein compared to traditional yogurt due to the straining process,” says Amidor. “In addition, it is low in lactose and a fermented food which provides live, active cultures that may act as probiotics and keep the gastrointestinal system healthy.” All the more reason to dig in!

Get our recipe for Greek Yogurt Parfaits.

Protein Payout: 24 gramsYou’ll Need: Black beans, eggs, feta cheese, salsa, avocado, cumin, lime, hot sauce, salt, pepper

Get our recipe for Black Bean Omelets.

Have A Protein Shake For Breakfast

Many smoothies contain a lot of fruit, vegetables, or juice, but very little protein.

However, a shake or smoothie can be a great breakfast option, especially if you choose nutritious ingredients.

Protein powders make it easy to create a healthy, high protein shake. There are several types on the market, including whey, soy, egg, and pea protein.

Whey protein powder has been studied the most and seems to have an edge over the others when it comes to helping you feel full (

Heres a basic whey shake recipe:

Whey Protein Shake

  • 8 ounces of unsweetened almond milk
  • 1 scoop of whey powder
  • 1 cup of fresh berries
  • stevia or another healthy sweetener, if desired
  • 1/2 cup of crushed ice

Combine all ingredients in a blender and process until smooth.

To boost the protein content even further, use extra protein powder or add peanut butter, almond butter, flaxseeds, or chia seeds.


Having a protein shake for breakfast helps you start the day off right. Whey may be the best type to use.

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Have Lox On Ezekiel Toast

Instead of scarfing down a bagel with cream cheese for breakfast, switch to two slices of protein-filled Ezekiel Bread, smother it with a tablespoon of whipped cream cheese , and top it off with 3-ounces of lox. This simple yet tasty combo will give you 24 grams of protein and 6 grams of filling fiber all for 285 calories! It doesn’t get much better than that.

Eat Your Protein First

15 High

When eating a meal, eat the protein source first, especially before you get to the starches.

Protein increases the production of peptide YY , a gut hormone that makes you feel full and satisfied .

In addition, a high protein intake decreases levels of ghrelin, the hunger hormone, and increases your metabolic rate after eating and during sleep .

Whats more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.

In one small study, people with type 2 diabetes were served identical meals on different days. Blood sugar and insulin rose significantly less when they consumed protein and vegetables before eating high carb foods, compared with when the order was reversed .


Eating protein first at meals can help you feel full and keep your blood sugar and insulin levels from rising too high.

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Why Is Protein Important

When it comes to protein, getting enough at breakfast and throughout the day can make all the difference in your weight-loss success. Protein digests slowly, which helps to keep you feeling fuller for longer. By including protein-rich foods at every meal, you’re more likely to feel satisfied, rather than starved, which is especially important when eating fewer calories to lose weight. Aim to get at least 50 grams of protein per day.

The high-protein, low-carb breakfast ideas in this plan show you all the delicious meals you can make when following a low-carb diet for weight loss. With everything you need to get started-the ingredients to use, the recipes to try and tips for how to take these low-carb breakfasts on the go-you’ll have no reason not to eat breakfast.

See what a full day looks like:7-Day High-Protein, Low-Carb Meal Plan at 1,200 Calories

Mushroom And Tomato Omelet

Omelets are not only a tasty way to get your protein in before noon, but they’re also one of the easiest ways to add more veggies to your diet. This version incorporates mushrooms and tomatoes but you can add peppers, onions and spinach, too.

Eggs are typically praised for their protein content but they’re also packed with other vital nutrients. One large egg is an excellent source of vitamin B12, biotin, iodine, selenium and choline, per the Egg Nutrition Center. Because of the added cottage cheese in this recipe, this breakfast clocks in at 36 grams of protein.

Get the Mushroom and Tomato Omelet recipe and nutrition info here.

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Sweet Potato Salmon Avocado Toast

No bread? No problem. In this Sweet Potato Salmon Avocado Toast recipe, you top thinly sliced sweet potato with avocado, eggs and salmon. Use smoked or pre-cooked salmon for a quick and easy breakfast that tastes as good as it looks.

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Why I Love Breakfast

HIGH PROTEIN Breakfast Scramble (Recipe) | Plant-based Protein

There is the obvious fact that I love breakfast foods. Whether its cookie dough overnight oats, a stack of paleo banana pancakes or paleo sweet potato pancakes or some gluten free Greek yogurt waffles, I love it all and could eat breakfast all the time, for every meal. BUT, for those of us who are working to overcome disordered eating and get our normal hunger cues back, eating breakfast is a super important part of this! Eating very soon after we get up shows our bodies that food is coming and allows our bodies to begin trusting us again and allows them to start having normal hunger and fullness cues!

I personally did not start to get my cues back until I started incorporating breakfast back into my life and getting a good dose of protein to start the day really helped!

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Replace Cereal With Eggs

Many breakfast foods are low in protein, including toast, bagels, and cereals.

Although oatmeal contains more protein than most cereals, it still only provides about 5 grams in a typical 1-cup serving .

On the other hand, 3 large eggs provide 19 grams of high quality protein, along with important nutrients like selenium and choline .

Whats more, several studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours, so you end up eating fewer calories later in the day .

According to one older study, eating whole eggs can also modify the size and shape of your LDL cholesterol particles in a way that may even decrease your heart disease risk .


Replacing cereal with eggs boosts protein consumption, makes you feel more full, and helps you eat fewer calories.

Mocha Banana Protein Smoothie Bowl

Calling all coffee lovers for this one and smoothie bowl lovers while were at it. Smoothie bowls are light, flavorful, and easy to whip up in a time crunch, as well as a great way to get your protein.

The protein in this bowl of goodness comes from chia seeds and your choice of protein powder. One serving provides 20 grams of protein and a creation thats worthy of a photo.

To get closer to 2530 grams of protein, you can make modifications such as:

Anyone can make a good protein pancake.

Take your traditional morning meal up a notch with this grain-free version that uses coconut flour and very few other ingredients. Bananas and other yummy fruits provide some added sweetness.

One serving consists of 5 pancakes and gives you about 28 grams of protein.

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Chocolate Peanut Butter Porridge

Sometimes you just have to have something sweet for breakfast and with this simple dish you can have your protein and the taste you crave, Rösser says. Mix together 1/3 cup oats cooked, 2 tablespoon natural peanut butter, 1 teaspoon dark cacao powder, and 1/2 banana. Top with yogurt or your choice of milk.

Per serving: 363 calories, 16 g protein, 20 g fat, 52 g carbs, 4 g fiber

A Dollop Of Greek Yogurt

5 Easy Ways to Add More Protein to Your Breakfast

Michalczyk also enjoys upping her protein intake in the a.m. with creamy Greek yogurt.

Greek yogurt is a great source of protein if youre not lactose intolerant or avoiding dairy, she says. It easily provides 12 to 15 grams of protein per cup.

Michalczyk suggests choosing a brand that uses simple ingredients and keeps sugar as low as possible. Opt for unsweetened, plain yogurt, and eat it with a bowl of fresh fruit or blend it into your smoothie.

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The Benefits Of Eating A High

What kind of benefits are you looking at when you start your day with a protein-packed meal? For starters, protein is filling. As your body breaks down protein into amino acids, one of these amino acids triggers an increase in levels of the gut hormone peptide YY. This hormone then sends a signal to the brain that you’ve eaten your fill, enhancing satiety as well as promoting weight loss.

That’s not all. Protein also slows down the body’s absorption of carbohydrates, which helps keep blood sugar levels even-keeled. Not only does this reduce hunger, but it also wards off fat storage to help you get toned.

High Protein Breakfast Recipes

This Chocolate Peanut Butter Healthy High Protein French Toast is LOADED with peanut butter! An EASY, gluten free breakfast to keep you full until lunch!

These chocolate peanut butter overnight oats with yogurt are topped with homemade peanut butter cups! Theyre an easy, healthy, gluten free and protein-packed make-ahead breakfast!

This cookie dough protein oatmeal recipe is a healthy, gluten free way to start your day. It tastes like dessert and is packed with protein to keep you full until lunch!

This EASY Cinnamon Roll Gluten Free Low Carb Keto Protein Pancakes recipeis going to be your new favorite breakfast. Who doesnt want to wake up to cinnamon rolls?!

These quick and easy egg muffins have a vegetable and savory oatmeal crust! Theyre a healthy and gluten free portable snack or breakfast for busy mornings, with only 80 calories and 2 SmartPoints!

These quick and easy overnight oats are packed with protein and taste just like a gluten free cinnamon roll. Perfect for a healthy, make-ahead breakfast on busy mornings!

These overnight oats are layered with a peanut butter and Greek yogurt chocolate chip cookie dough for an easy, healthy breakfast meal prep idea that is perfect for busy mornings!

These fluffy cottage cheese pancakes are naturally gluten free and protein packed! Make them ahead for healthy breakfasts or make them on weekends!

These Blueberry Gluten-Free Greek Yogurt Waffles are so crispy and fluffy, you will never believe theyre oil free!

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Strawberry Milkshake With Collagen

With quality fats from coconut milk and 24 grams of collagen protein per serving, this is a power-smoothie that tastes like a milkshake, but it only uses four ingredients. Simply combine 2 scoops of Vanilla Collagen Protein, ½ can of coconut milk, 4 strawberries, and a handful of ice in a blender. Get the full recipe here it serves two!

Why Is Protein Important At Breakfast

4 Quick & Easy HIGH PROTEIN Breakfasts! + 40g protein!

Protein makes you feel satiated and gives you the energy you need to function, making it ideal for the first meal of the day. When you eat in the morning, youre essentially coming out of a multi-hour fast, says Danielle Levy-Wolins, R.D., in-house dietitian at meal-delivery service Thistle. Protein offers up long-lasting energy when we need it most, preventing our bodies from running on empty.

Eating protein in the morning can also affect overall health. In numerous studies, a high-protein breakfast habit has been linked to weight management or weight loss, says Cynthia Sass, R.D., C.S.S.D., a New York City- and Los Angeles-based performance nutritionist. Protein is filling, and triggers the release of satiety hormones that blunt appetite.

In other words, filling up on protein at breakfast may mean you eat less all day long, including in the evening. Protein also boosts alertness and helps stabilize blood sugar and insulin levels, meaning youll have the focus and energy to face the day, she adds.

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