11 Breakfast Recipes To Get The Protein In Eggs
You've probably heard that eating a healthy breakfast is important to fuel your body and give you the energy you need for the day.But if what you're eating in the morning leaves you unsatisfied, you might need to add more protein to your plate.
Learn more: How protein before bed can promote muscle growth >>
Protein makes up the enzymes that power chemical reactions in your body. Protein is essential for a number of important functions, including helping to regulate hunger and satiety. If your body doesn't get enough protein from food or supplements, it can lead to:
- loss of muscle mass
- lower immunity
- weakening of heart and respiratory systems
- growth failure or failure to thrive
- delayed wound healing
Adults need a minimum of 8 grams of protein for every 20 pounds of body weight each day. Protein deficiency is rare in the United States due to the abundance in our food supply. Eggs are a great option for getting the protein your body needs. An egg only has around 70 calories, but it's nutrient-rich. One large egg contains 6 grams of protein, iron, and other healthy vitamins and nutrients.
Read more: Energize your breakfast with protein >>
Eggs are also easy to cook. You can enjoy them scrambled, poached, hard-boiled, or try one of the recipes below.
11 Protein-packed egg recipes
1. Avocado-baked eggs
If you're a guacamole fan, you already know that avocados are smooth, creamy, and delicious. They also happen to contain protein. One avocado has 2.67 grams of protein. Baking your egg in an avocado is an easy-to-prepare breakfast option. The best news? There's no need for toast!
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2. Baked spinach and eggs
A warm, filling meal can really help jump-start your day. This recipe uses spinach and feta cheese for a Greek-style twist on breakfast. It's quick enough to make any day of the week, but would also be an elegant option to serve for a weekend brunch.
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3. Ham, cheese, and veggie quinoa frittatas
You've probably heard about the healthy benefits of eating quinoa for lunch and dinner, but did you know it's also a great breakfast option? One cup of cooked quinoa has around 8 grams of protein. Combine it with whatever vegetables you have on hand to prepare these make-ahead mini frittatas. You can bake them on the weekend and bring them to work or school throughout the week.
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4. The best breakfast sandwich
If you've eaten gas station or fast food breakfast sandwiches in the past, you might remember how greasy they were. But this gourmet, make-at-home version of the breakfast sandwich is delicious. It might take a bit of time to make all of the ingredients, but it's worth the effort. Plus, you'll get extra protein from the bacon.
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5. Bacon gouda spinach frittata
A frittata is like a quiche, but with no crust. It is easy to prepare and a great option for using up leftover meat and vegetables. This version is made with Gouda cheese, bacon, and spinach. Serve it with green onions on the top for added freshness.
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6. Omelet in a mug
Thanks to the microwave, you can enjoy eggs in the morning without having to scrub pots and pans. In just two minutes, you can make a hearty omelet in a mug. Add in cheese and meat for extra protein, and top with salsa for extra flavor.
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7. Scrambled egg and vegetable pita pockets
Pita pockets are a filling way to get all the protein, vegetables, and carbohydrates you need to start your day. This recipe recommends stuffing yours with broccoli, peppers, and spinach. But you could substitute in mushrooms, kale, or whatever vegetables you have leftover from dinner.
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8. indian-style scrambled eggs
If you typically find scrambled eggs bland, try mixing in some Indian-style spices for a kick. In addition to turmeric, mustard seeds, and cilantro, this recipe calls for ginger and a green chili pepper. If you're sensitive to spicy foods, leave the pepper out. You'll still taste plenty of flavors.
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9. Overnight eggs benedict casserole
If you have company coming over for breakfast or brunch, you can still serve eggs. Prepare this eggs benedict casserole the night before, wake up, and put in the oven to bake. This recipe makes enough for eight servings.
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10. Kale feta egg toast
If you're sick of avocado toast taking over your Instagram feed, it's time to mix things up. Start your own green toast trend by topping yours with kale instead. This recipe calls for English muffin bread, but make it healthier by using multigrain or whole-wheat toast.
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11. Hash browns, spinach, and tomato pie
This recipe is a savory version of a breakfast pie, and who doesn't want to eat pie for breakfast? Using potatoes in the pie instead of a crust creates a frittata-quiche hybrid.
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The Takeaway
Eating protein-packed eggs in the morning will fill you up and keep you more satisfied for longer than a quick-digesting, high-carb meal. If you don't have time to cook before work or school, try making mini frittatas in muffin tins, or another egg bake in advance. All you'll need to do in the morning is heat it up and take it with you for a nourishing breakfast on-the-go.
This article was originally published by Jane Chertoff on Healthline.com March 29, 2016