10 High-Protein Breakfast Ideas to Turbocharge your Mornings
Ever since we were kids we’ve been told breakfast is the most important meal of the day – although there are actually studies saying differently now. However, for us who just love eating a good and nutritious breakfast we’ve decided to list 10 high-protein breakfast ideas for you to try out!
Some might say there is no such thing as ‘the most important’ meal of the day, in fact – they are all important! It’s always important to fuel your body with the right ingredients to make it through your day – whether you’re heading to an early-morning work meeting or a HIIT workout. According to the dietitian Brigitte Zeitlin breakfasts packed with 15 grams of protein or more will help you turbocharge your mornings, it might even help you eat less throughout the rest of the day.
Even though protein is a very important macro nutrient, you’ll also need the right ratio to healthy fats and complex carbohydrates to feel full and energised. Most dietitians recommend that protein make up between 15 and 25 percent of your total energy intake.
Here are 10 high-protein breakfasts, perfectly balanced with carbs and healthy fats to ensure you get properly energised to keep you going all morning.
1. Egg white scramble
Egg white is a great source of protein as each egg white contains 3.6 grams. It’s fast to whisk together too, throw it in a pan together with some fresh veggies and herbs and in no time you’ll have a breakfast filled with protein and fibre to fuel your morning.
2. Protein pancake
Everyone loves pancakes right?! A healthy version of doing them is using one banana, one scoop of protein powder, and two whole eggs. Using a blender, mix it all together and whoops you got yourself a delicious breakfast! Serve with honey or maple syrup and your favourite mix of berries.
3. Frittata egg muffins
There are several variations of going around when doing egg muffins! One tip is to use plenty of egg whites and greek yoghurt to get the protein content up, and for flavour add some chopped spinach and mushrooms.
4. Protein smoothie
On summer days when it’s too hot to even think of eating, smoothies are a perfect go-to breakfast. Choose a base of milk or vegetable milk such as almond or soy, add your favourite protein powder and toss in a healthy combo of fruits and veggies.
5. Breakfast burrito
Another super easy breakfast idea which will keep you full all morning. With black beans, sweet potato, and scrambled eggs you got a good amount of nutritious ingredients. Add a few tablespoons of salsa or a few slices of avocado and you’ll be ready for your morning workout in no time!
6. Oatmeal with flax seeds
Oats have a relatively high amount of protein for a grain, but mix them with flax meal and you’ll have a simple, vegetarian-friendly solution for a turbo-charged morning.
7. Smoked salmon or turkey on toast
Low-fat meats like turkey or salmon can power you through just about any type of morning, especially when paired with a carb like whole wheat toast. Delicious, healthy, and savoury!
8. Avocado toast with egg
Who isn’t obsessed with avocado? We for sure are! Avocados are full of good and nutritious fats making wonders for our bodies. Throw them on a piece of whole wheat bread with a poached egg and some tomatoes and you got yourself a kick-ass breakky.
9. Quinoa breakfast bowl
Quinoa is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It’s also high in fibre, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.
Did we convince you now? We thought so! Mix it in a bowl together with for example kale, cherry tomatoes, and a soft-boiled egg and you got yourself a super-breakfast-bowl!
10. Overnight oats
Soak whole oats in almond milk for non-dairy diets, or low-fat milk to pack in more protein, and leave overnight in the fridge. For even higher protein intake, add a scoop of protein powder – a popular one is vanilla flavour.
Take out oats in the morning and serve with sliced fruits for fibre, carbs and lots of flavour.
We hope you’ll enjoy these protein-rich breakfast ideas as much as we do! They sure give you some extra excitement in your day to day routine.