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Are you looking for easy and healthy high protein breakfast ideas? Check out the 10 different ideas below that can be substituted with ingredients you have.
Why you Should eat high protein foods at breakfast time
As opposed to high carb, high sugar breakfast cereals we’re so traditionally used to thinking should be ok to eat at breakfast time, eating foods high in protein early in the day will give your an extra boost of nutrients that will keep you full, happy, and energetic throughout the day.
Studies have shown that getting 25–30 grams of protein per meal is a good base to maintaining muscle mass and decreasing hunger. It is also advisable to include protein in one or two snacks per day.
What About carbohydrates?
Not all carbs are bad. Low GI, whole foods are perfectly fine to eat at breakfast time. The low GI foods actually provide sustained energy over a longer period of time unlike carbohydrate rich breakfast foods that are highly processed, refined and full of additives.
Fruits, vegetables and other carbohydrates provide that all important fiber that our bodies need to stay regular.
Be sure to eat a healthy balance of protein, carbohydrates and good fats at breakfast and at every meal to ensure you maintain good nutrition.
Some healthy options of carbohydrate rich foods include oatmeal, chia seeds, fruit, vegetables, nuts, seeds and wholegrain bread.
What to keep on hand
When you keep the ingredients stocked and on hand to make some of these recipes, it makes it a whole lot easier to not even think twice about what’s for breakfast. You can meal plan for the week or think about what you’re going to have the night before. Some of these recipes can be prepared ahead of time in bulk.
Keeping your pantry, fridge and freezer stocked with ingredients or partially cooked breakfast ingredients can help make the rush of breakfast time so much smoother.
Protein: Protein powder, eggs, tofu
Fruit: Bananas, berries, acai berries (frozen) and your favorite fruits
Vegetables: Peppers, spinach, onions, fresh herbs, carrots, tomatoes (tinned or fresh)
Breads/Cereals: Oatmeal, whole grain or whole wheat bread, rye bread, sour dough, English muffins, crumpets
Dairy/Milk: Any kind of animal milk or plant based milk including soy, oat, coconut etc, Greek yoghurt, feta cheese
Pantry Staples: Nut butters, whole wheat flour, chickpea flour, chickpeas, coconut flour, nuts, seeds, spices, dried herbs, dried fruit
Note: Besides the obvious eggs, tofu and animal protein (or protein substitute) being high in protein, foods like Greek yoghurt, oatmeal, nuts and seeds, for example, all contain high quantities of protein. Leafy green vegetables, like spinach, asparagus, watercress etc are also high in protein.
Any combination of the above or similar ingredients will all contribute to a high protein breakfast. These recipes are also good for any meal of the day. (We love breakfast for dinner at my house!)
High Protein Breakfast Ideas – Recipes
This collection of recipes includes a whole range of quick and easy high protein options that are suitable for vegetarians, vegans and meat or animal protein eaters. Use this round up of recipes as a guide and don’t hesitate to substitute those ingredients you don’t have with those you do.
For example, if you don’t have chia seeds, omit. If you only have walnuts and the recipe calls for almonds, substitute with walnuts. Add chia seeds and almonds to your shopping list for next time if you like the recipe.
I also have a round up of tofu breakfast recipes here.
If you are rushing out the door, you can always grab a high protein bar or make a quick smoothie. I have a round up of Energy Ball recipes that are great to make ahead and eat on the go.
Conclusion
The secret to ensuring you have a healthy, high protein breakfast every morning to keep you feeling fuller for longer and to avoid unhealthy snacking is to make sure you have a wide variety of ingredients on hand. These 10 different high protein breakfast ideas can be interchanged to your taste using your favourite fruits, vegetables, nuts, etc. If you’re an egg lover, scrambled eggs on whole grain toast is always still a great option.
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