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.
Breakfast Tacos
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.
Makes 1 serving
Prep: 5 min Cook: 6 min
Ingredients
2 large eggs
¼ tsp garlic powder
1 tsp olive oil
¼ green bell pepper, chopped
1 green onion, chopped
2 corn tortillas
4 cherry tomatoes, chopped
1 Tbsp chopped cilantro
¼ avocado, sliced
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 Information
Serving size: 2 tacos
Per serving
Calories: 396; Total fat: 23 g; Saturated fat: 5 g; Sodium: 179 mg; Cholesterol: 372 mg; Total carbs: 34 g; Fiber: 8 g; Sugars: 5 g; Protein: 18 g; Potassium: 743 mg
Maple Walnut Egg White Oatmeal
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.
Makes 1 serving
Prep: 5 min Cook: 10 min
Ingredients
½ cup skim milk
½ cup water
½ cup rolled oats
¼ cup liquid egg whites
1 tsp vanilla extract
½ tsp cinnamon
2 Tbsp chopped walnuts
½ Tbsp maple syrup
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 Information
Serving size: 1 bowl
Per serving
Calories: 371; Total fat: 12 g; Saturated fat: 1 g; Sodium: 169 mg; Cholesterol: 2 mg; Total carbs: 43 g; Fiber: 5 g; Sugars: 13 g; Protein: 20 g; Potassium: 451 mg
Caprese Cottage Cheese Breakfast Bowl
This savory cottage cheese bowl is a quick, no-cook option. Perfect to pack for an on-the-go breakfast.
Makes 1 serving
Prep: 5 min
Ingredients
¾ cup no-salt-added, low-fat cottage cheese
5 cherry tomatoes, cut in half
2 basil leaves, thinly sliced
1 tsp balsamic vinegar
1 tsp olive oil
Freshly cracked black pepper
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 Information
Serving size: 1 bowl
Per serving
Calories: 181; Total fat: 7 g; Saturated fat: 2 g; Sodium: 78 mg; Cholesterol: 15 mg; Total carbs: 10 g; Fiber: 1 g; Sugars: 7 g; Protein: 22 g; Potassium: 342 mg
Mocha Protein Smoothie
Have your coffee and breakfast all in one. Prep ahead by chilling leftover coffee in the refrigerator for the next day.
Makes 1 serving
Prep: 5 min
Ingredients
1 frozen banana
½ cup low-fat milk
¾ cup chilled, strong coffee
1 scoop chocolate protein powder
½ Tbsp cocoa powder
4 ice cubes
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 Information
Serving size: 1 smoothie
Per serving
Calories: 263; Total fat: 4 g; Saturated fat: 2 g; Sodium: 139 mg; Cholesterol: 51 mg; Total carbs: 37 g; Fiber: 4 g; Sugars: 23 g; Protein: 24 g; Potassium: 920 mg
Breakfast Banana Split
Dessert for breakfast? Fresh fruit, Greek yogurt and chopped peanuts and granola give this that ice cream shop feel, but full of nutrition.
Makes 1 serving
Prep: 5 min
Ingredients
1 banana
2/3 cup nonfat plain Greek yogurt
2 Tbsp granola
2 Tbsp blueberries
2 Tbsp raspberries
1 Tbsp chopped peanuts
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 Information
Serving size: 1 banana split
Per serving
Calories: 290; Total fat: 5 g; Saturated fat: 1 g; Sodium: 94 mg; Cholesterol: 3 mg; Total carbs: 45 g; Fiber: 6 g; Sugars: 25 g; Protein: 20 g; Potassium: 531 mg