5 high-protein breakfast ideas
Starting your day with a healthy meal can set you up for success for the rest of the day. Enjoy a breakfast that packs in protein, as well as fiber and healthy fats. This type of balanced meal can keep you full for longer and help keep blood sugar balanced. Here are five high-protein breakfast ideas to power up your mornings.
Tacos aren’t just for dinner! Mix them up with your favorite vegetables, or top with fresh salsa and a dollop of plain Greek yogurt.
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Ingredients
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Preparation
- Whisk eggs and garlic powder together in a small bowl. Set aside.
- Heat the olive oil in a nonstick skillet over medium heat. Add chopped bell pepper and green onions to the skillet. Cook for 3 to 4 minutes, or until vegetables are softened and lightly browned.
- Stir in eggs and scramble until the eggs are set. Remove from the heat.
- Divide egg mixture evenly into two corn tortillas. Top with chopped tomatoes, cilantro and sliced avocado.
Nutrition
(per serving)- 396 Calories
- 23g Total Fat
- 5g Saturated Fat
- 179mg Sodium
- 372mg Cholesterol
- 34g Total Carbs
- 8g Fiber
- 5g Sugars
- 18g Protein
- 743mg Potassium
This comforting bowl of oatmeal gets its protein with the help of egg whites. Whisking in liquid egg whites while the oatmeal cooks gives it a light and fluffy texture and an extra dose of protein.
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Ingredients
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Preparation
- Add milk, water and oats to a pot. Heat over medium for 6 minutes. Stir frequently until most of the liquid is absorbed.
- Add the egg whites to the oats, stirring constantly. Continue cooking for 2 minutes until thick and fluffy.
- Remove from heat and stir in vanilla extract and cinnamon.
- Transfer to a bowl, and top with chopped walnuts and maple syrup.
Nutrition
(per serving)- 371 Calories
- 12g Total Fat
- 1g Saturated Fat
- 169mg Sodium
- 2mg Cholesterol
- 43g Total Carbs
- 5g Fiber
- 13g Sugars
- 20g Protein
- 451mg Potassium
This savory cottage cheese bowl is a quick, no-cook option. Perfect to pack for an on-the-go breakfast.
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Ingredients
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Preparation
- Add cottage cheese to a small bowl. Top with cherry tomatoes and sliced basil.
- Drizzle with balsamic vinegar and olive oil, and a sprinkle of black pepper.
Nutrition
(per serving)- 181 Calories
- 7g Total Fat
- 2g Saturated Fat
- 78mg Sodium
- 15mg Cholesterol
- 10g Total Carbs
- 1g Fiber
- 7g Sugars
- 22g Protein
- 342mg Potassium
Have your coffee and breakfast all in one. Prep ahead by chilling leftover coffee in the refrigerator for the next day.
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Ingredients
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Preparation
- Add all the ingredients to a blender. Blend on high until smooth.
- Add extra milk a tablespoon at a time if you prefer a thinner smoothie.
Nutrition
(per serving)- 263 Calories
- 4g Total Fat
- 2g Saturated Fat
- 139mg Sodium
- 51mg Cholesterol
- 37g Total Carbs
- 4g Fiber
- 23g Sugars
- 24g Protein
- 920mg Potassium
Dessert for breakfast? Fresh fruit, Greek yogurt and chopped peanuts and granola give this that ice cream shop feel, but full of nutrition.
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Ingredients
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Preparation
- Peel banana and slice it in half lengthwise.
- Place cut banana on a plate and top with yogurt.
- Sprinkle with granola, blueberries, raspberries and peanuts.
Nutrition
(per serving)- 290 Calories
- 5g Total Fat
- 1g Saturated Fat
- 94mg Sodium
- 3mg Cholesterol
- 45g Total Carbs
- 6g Fiber
- 25g Sugars
- 20g Protein
- 531mg Potassium
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.