You should consume some form of protein first thing in the morning to fuel your hard-working muscles and to assist in maintaining stable blood sugar levels throughout the day. Although eggs are the most popular option, there are various sources of high-quality protein that may transform your morning meal into a mouthwatering delicacy.
Amp up your intake of protein in the morning. We enlisted a few qualified dietitians’ help to get the lowdown on some egg-free breakfast options that are nonetheless packed with protein. Continue reading if you want to find out more.
1. Smoked Salmon Avocado Toast
According to the American Heart Association, smoked salmon is a fantastic source of protein and provides a substantial amount of healthful omega-3 fats, which can help lessen the likelihood of developing cardiovascular disease.
According to Elise Harlow, RDN of The Flourished Table, those omega-3 fatty acids can also aid in the battle against inflammation.
2. A Parfait in the Colors Red, White, and Blue
The cottage cheese in this parfait provides 13 grams of protein for every half-cup serving, and the almonds contribute an additional 6 grams, bringing the total amount of protein to nearly 20 grams. Thanks to this, you won’t need to worry about being hungry before lunch.
3. Sunshine Smoothie (in a bottle)
According to Harlow, “Kefir is an excellent way to get in your daily dose of probiotics to keep your gut healthy,” and “Kefir is an excellent way to keep your gut healthy.” As a matter of fact, Kefir contains more probiotics than yogurt.
4. Amped-Up Bircher Microbe Muesli (Amped-Up Bircher Muesli)
According to Harlow, this is the ideal meal for supporting your gut since it has fiber and probiotics in Kefir, which comes from apples and oats. Adding hemp seeds not only conceals the presence of beneficial fats but also quietly raises the total amount of protein.
5. Quinoa Porridge
According to the United States Department of Agriculture (USDA), quinoa and other whole grains can help lessen the chance of developing certain chronic illnesses. According to Harlow, “Quinoa has more protein than oatmeal and can even be pre-cooked and frozen in advance so that you can make this recipe with minimal time and prep,”
6. Smoothie made with Chocolate-covered Nutter Butter Cookies
It can be challenging to consume enough vegetables throughout the day; thus, including vegetables in a smoothie is an excellent approach to fulfill this need. “Spinach is a great one to add to smoothies because it blends well and does not change the flavor very much, if at all,” adds Harlow. “If you’re looking for a superfood to add to your smoothies, look no further than spinach.”
7. Burrito for Breakfast
You don’t need to go any further if you’re searching for a breakfast that can be stored in the freezer. These burritos may be prepared in advance and frozen for a quick breakfast option that can be taken on the road. According to Harlow, “to give this burrito some more nutrients, I recommend adding sautéed onions and bell pepper,” which translates to “to give this burrito some more flavor.”
8. Protein Pancakes with Apples and Cinnamon
Because each serving of these apple cinnamon pancakes has 14.1 grams of protein, you won’t need to snack in the middle of the day if you eat them. Oats are a fantastic source of soluble fiber, which is the type of fiber that helps decrease cholesterol. Soluble fiber can be found in foods like oatmeal. According to registered dietitian Nicole Rodriguez, chopping them into flour makes for a fluffier pancake.
9. Breakfast Burrito with Scrambled Tofu (optional)
When you begin your day with a substantial portion of veggies, you set the tone for the rest of the day and ensure that you will remain full for a significant amount of time. According to Rodriguez, you may add more protein to your diet if you are not a vegan by introducing a lean protein like chicken, turkey, or even tofu.
10. Toasted Avocado with Tomatoes and Cottage Cheese Served on Toast
Regarding cottage cheese, Rodriguez recommends searching for a version without added salt. This will allow you to have more options when it comes to toppings. “Avocado is a smart pairing for satiety, but it also aids absorption of the lycopene, a potent antioxidant found in tomatoes,” she explains. “Tomatoes are a great source of lycopene, and avocado is a great way to get more of it.”
11. Smoothie made with Strawberry and Kiwi
Rodriguez recommends using a scoop of protein powder or a serving of heart-healthy fat such as peanut butter or avocado in this smoothie to make it even more satisfying. “Depending on your requirements, you may also want to consider increasing the complex carbohydrate content by adding half a cup’s worth of old-fashioned oats.”
12. Protein Granola Breakfast Bowl
According to Rodriguez’s recommendation, you should consider reducing the amount of granola used as a topping for your bowl to one-fourth of a cup. “And because there is no nutritional difference between organic yogurts and other yogurts, choose your yogurt based on your preference for its flavor,”