We know there are bajillions of ways to eat eggs. Sunny side up, scrambled, poached, in a cloud… But sometimes, you just don’t want an egg every single morning. And it seems like every time a nutritionist or other source tells us to eat more protein at breakfast, they bring up the egg. As if you hadn’t already thought of that.
Though they’re a cheap, nutrient-dense staple, eggs just aren’t for every morning. Sometimes you want to eat something sweet — and we’re sorry, we just can’t get on board with the idea of a sweet omelette. But you don’t want to miss out on the essential nutrition of a protein-packed breakfast.
If you don’t get enough protein at breakfast, you can end up feeling pretty low afterwards. You might be hungry again, even after theoretically consuming enough calories to last you through your morning. You could find it hard to concentrate, since your brain is lacking some essential fuel. You might even feel tired, sluggish, or just plain irritable.
Getting your protein in at the start of the day can help to solve all of that. And there are more ways to do it than just with an egg. Whether you’re vegan, don’t like eggs, or are just tired of boring egg-white omelettes, these recipes are for you.
Some can’t stomach the consistency — but if this unique pudding is appealing to you, it’s a fantastic, nutritious option for breakfast. We advise blending your seeds with yogurt, almond milk, or another source of protein to get the most nutrition from each bite.
Don’t let the appearance fool you — you can make chia pudding taste great. Adding fruit, chocolate (yes, chocolate), or coconut can upgrade your pudding into a decadent parfait. Just make sure you do it right — lots of people are making their chia pudding all wrong.
Though it’s often thought of as a staple food of the sad, grapefruit-and-cottage cheese diets of the early 2000s, this snack can actually be a great, protein-packed base for a delicious and satisfying breakfast. You just have to add some stuff to it — like fruit, nut butter, or a crunchy granola. Get creative! A little bit of cottage cheese goes a long way, and actually has more protein per serving than yogurt.
This is a breakfast fiesta if we’ve ever seen one. We hadn’t heard of these rolls either, but we’re so glad we stumbled upon the recipe. It rolls up breakfast sausage, cheese, beans, salsa, and cilantro into a potato-y dough that won’t fail to satisfy. In just one bite, you’ll get all the taste of a burrito and all the protein of meat, beans, and dairy.
The key to healthy baking? Add protein. With a few ingredient tweaks, you’ll have muffins nutritious enough to eat for your most important meal of the day. This cherry vanilla muffin recipe uses protein powder, flax, and peanut butter to health-ify a sweet treat — but based on the taste, you’d never be able to tell. Skip the bakery muffin and keep a batch of these on hand at home, instead. You’ll feel much better come lunchtime, trust us.
Whether you make them overnight or salvage enough time to cook them in the morning, there are ways to hack your oatmeal to pack them with more protein than a plate of eggs. You can make them with egg whites, add a scoop of protein powder, or use a high-protein nut butter to jazz up your bowl. No one should ever have to eat a boring bowl of oatmeal — you can really put anything you want inside. Here are a few recipes to get you started.
Healthy pancakes are totally a thing. It all depends on how you make them. You could buy store-bought protein varieties like FlapJacked or Kodiak Cakes. Or if you have a bit more time on your hands, you could make an even tastier batch yourself. These, for example, taste just like banana bread but are made from all-natural, healthy ingredients.
We’re not talking about those ‘breakfast bars’ that are pretty much just lies in pretty packaging. We’re talking real protein bars you can make yourself. That way, you’re eating whole food ingredients and tweaking the taste to fit your palate. The result is a much more satisfying breakfast than any low-cal, store-bought variety.
Quinoa’s not just for lunch anymore. The nutty whole grain can be used in a sweet, creamy breakfast bowl. If you’re tired of oats, this idea is for you. Simply cook the quinoa with almond milk or another creamy substitute. Add natural sweeteners like honey, some fruit, and a healthy fat from nuts or seeds and you’re all set. Our example uses walnut cream and blueberries for the perfect note of sweetness.
Here’s another food that’s typically served for dinner, but that works just as well before noon. Black beans and rice have been eaten for centuries in many cultures, and nutritionists approve — the compounds in each food complement each other perfectly, creating a complete, plant-based protein. Add some avocado, vegetables, and hot sauce (if you’re game) and you’re good to go.
If all you’re doing is throwing fruit in a blender with some milk, you’re making smoothies all wrong. You need some protein in your breakfast; otherwise, your blood sugar is going to revolt and leave you starving again within a few short hours. An easy way to add protein is with protein powder — whether it’s a vegan brand or one with whey. Another popular method that also gets some healthy fats in is to add nut butter with protein. Almond butter, peanut butter, or another variety all can add texture and nutrition to your smoothie.
This one’s a popular breakfast on Instagram, and it looks incredible. The food bloggers simply mash some sweet potato in a bowl and sprinkle cinnamon or another spice. Then, they top the sweet potato base with yogurt, fruit, and healthy fats to finish. The resulting bowl is protein-packed, gluten-free, and so good for you.
You can really put anything you want on a slice of toast. Since you want to add protein to your breakfast, it’s best to smear something with a little more nutrition than butter and jam. Some protein-packed options include smoked salmon, cheese, yogurt, or beans. Can’t decide? Add a few toppings! Get creative with your bread. No two slices of toast ever have to look the same.
If you want the best for your breakfast, you should buy plain, unsweetened yogurt — and then spice it up yourself! By adding fruit, natural sweeteners, nuts and seeds, and other fun toppings, you can create your dream parfait every morning, no added sugars required. Whether you buy Greek or regular, your yogurt will make a protein-packed base for your fun breakfast foods.