7 Best High Protein Breakfast Ideas to Keep You Full ‘Till Lunch
5
Mins Read
Pancakes, cereals, breakfast muffins, breakfasts are full of delicious foods that are chock full of carbs and sugar.
But if you want to last till lunch and avoid the mid-morning slump, it’s time to step away from the pancakes and cereal box.
Breakfast is inarguably the most important meal of the day.
It’s the meal that supplies energy to start the day and refill your body with essential vitamins and nutrients.
More nutritious and packed full of healthy protein breakfast meals contain, the less likely, you’ll be reaching out for snacks before lunchtime.
Luckily, healthy high-protein breakfasts are a breeze to make.
They are perfect for busy mornings when you have to rush out the door.
Many are packable, freezer-friendly, and even come with make-ahead options.
They are oh so satisfying, they’ll keep you feeling full all day long.
If you have growing children at home, they are the perfect filling meals they can eat in the morning before school.
Not only that, if you are looking to lose weight, a high-protein breakfast is a great way to start your day.
Protein is one nutrient that helps you regulate your blood sugar and slows the digestion of carbs.
This slow digestion is a key to you staying satisfied through the a.m. hours, and you wouldn’t get that from eating carb-heavy breakfasts.
A high-protein meal is also known to support muscle development and increase calories burned by keeping your metabolism healthy and fast.
And if you are anything like me and have an active hunger hormone, protein can also help increase satiety hormones, tame your appetite, and keep your hunger at bay! (1)
According to the Academy of Nutrition and Dietetics, an average adult should eat around 0.35 grams per pound of bodyweight a day.
So if you weigh 135 pounds, it’s around 46 grams of protein a day is your ideal daily protein consumption (2).
To up your protein at breakfast, try these best high-protein breakfast ideas, from savory to sweet and vegan to keto options!
Each healthy breakfast recipe packs minimum of 10 grams of protein per serving!
They are sure to keep you satisfied all morning full till lunch!
7 Best High Protein Breakfast Ideas to Keep You Full and Satisfied
1. Overnight Chocolate Chia Pudding (10G Protein)
Tiny chia seeds are superfoods not just packed with an unbelievable amount of fiber but also protein and brain-healthy omega-fatty acids.
One ounce of chia seeds packs in whooping 4.7 grams of protein with 10 grams of fiber and 5 grams of omega 3s (3).
Unlike other super seeds like flax seeds and hemp seeds, chia seeds expand in water and turn gel-like, which is perfect for a recipe for a breakfast pudding.
This overnight chia pudding contains a healthy dose of cacao powder, making this cup a decadent morning dessert that satisfies your sweet tooth!
Prepare this in a mason jar, you can even take it to go and have your healthy breakfast in the office or at school!
This is an overnight recipe you can make ahead, so you can just take it on the go in the morning!
Grab the recipe here
2. Anti-Inflammatory Turmeric Scramble Eggs (10G Protein)
Fight inflammation and get your daily dose of protein with this golden turmeric scrambled eggs.
A breakfast staple, scrambled eggs don’t have to be a boring meal.
Add this healthy twist to a traditional morning meal that prides itself on the amount of protein it loads.
This turmeric eggs delicious recipe is one healthy meal with fewer calories than typical American breakfast meals.
Pair this with a side of green salad or wrap in an almond-flour tortilla for an on-the-go option.
One serving of this anti-inflammatory turmeric eggs provides 10 grams of protein. If you are looking to boost, even more, add a side of feta or cottage cheese for extra protein and healthy fat.
Grab the recipe here
3. High-Protein Blackberry Smoothie With Peanut Butter (13G PROTEIN)
Between peanut butter and hemp seeds, this delicious blackberry smoothie is packed with high protein.
It’s one delicious treat that’s both salty and sweet. It’s a morning meal that’ll satisfy your craving and sweet tooth.
With just 300 calories per serving, it’s also a great weight loss drink that’ll keep your body healthy and fight off free radicals with antioxidative berries.
While many protein smoothies rely on protein powder, all of this recipe’s protein comes from peanut butter and hempseeds.
It takes a more wholesome approach to a high-protein breakfast that you can appreciate and rely on.
Got peanut allergy? Swap it with different nut butter. Other nuts like almonds, cashews, and hazelnuts are high in protein and make great and smooth nut butter. (Adipex)
Also, I use almond milk for this recipe, but if you prefer cow milk or other nut milk like coconut milk, that’s also fine too.
You can also replace your blackberries with blueberries or raspberries to incorporate your favorite berries.
Grab the recipe here
4. High Protein Breakfast Burrito (23G PROTEIN)
Boost your metabolism and build lean muscles with this incredibly filling and savory breakfast.
With eggs, cheese, and bacon, this portable breakfast packs plenty of protein with heart-healthy avocado and wholesome veggies.
It’s an epitome of a high-protein breakfast with simple ingredients and it’s a healthy choice.
These breakfast tacos are a great option for anyone looking for pre-make breakfasts.
Wrap these egg burritos in a microwave-safe wrap to take them on the go or save it for the next day.
It’s also a fuss-free recipe that can easily take any ingredient swaps. A new combo like sausage and bell pepper is a fun and surefire way to enjoy flavor varieties with the same recipe.
Got a big family or want to make ahead for the week? Easily double the recipe and do a big batch to make a week-worth of high-protein breakfasts.
5. Savory Egg Bites (14G PROTEIN)
Eggs are one of the best foods for breakfast. With 6 grams of protein per egg, it’s one healthy food that gives a true protein punch.
It also goes with practically anything from meaty sausages to nutrient-rich spinach and zucchini.
For vegetarians who avoid animal protein sources, eggs are protein-rich foods even they can comfortably add to their breakfast menu.
These egg muffins make a quick breakfast with great flavor versatility. By adding cheese and cream, they add a ton of protein for your muscle gains and weight loss.
1 small serving contains 7 grams of protein, but for them to truly fill your appetite, enjoy two muffins at breakfast.
6. Flourless Cheese Waffles (14G PROTEIN)
If you thought all waffles are made with wheat flour and mostly carby, let me enlighten you with this flourless recipe.
These cheesy waffles are low in carbs, flour-free, completely gluten-free, and Paleo.
What’s more, it’s made with 3 ingredients that are everyday kitchen staples.
It’s in fact a high-protein, high-fat recipe with very few carbohydrates.
If you are looking to cut back on carbohydrates yet still miss all things carby, this waffle recipe is a must to try.
Unlike the traditional waffles, these cheese waffles are savory and even salty on some.
7. High Protein Peanut Butter Banana Sandwich
Not all high-protein breakfast ideas involve eggs, and this banana sandwich recipe is here to prove there are other breakfast-friendly high-protein foods.
This peanut butter-loaded banana sandwich adds a nutritious twist to the traditional peanut butter and jelly toast. All except, it’s better.
First of all, it’s a mouthful of joy in every bite.
There is a bit of saltiness from the nut butter and sweetness from the banana.
And that’s sandwiched by the toasted, crusty whole-grain bread.
Together it creates a nice harmony that works quite well as a sandwich.
You may also like our 3-ingredient Peanut Butter and Jelly Sandwich Recipe
References:
- Https://Academic.oup.com/Ajcn/Article/106/5/1246/4822341.
- https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
