Today I am sharing 10 Protein rich breakfast ideas to start your day off right! Breakfast really is the most important meal of the day. Especially if you’re up all night with the baby and then have a lot to take care of during the day, starting the day off with a high protein rich breakfast (at least 20-30g) is a game changer. Not only does it prevent energy crashes and food cravings, but it also fuels your body for everything you need to accomplish.
When you use food as fuel, your mornings will feel more energized, and you’ll set yourself up for a successful day. If you’re dairy or egg-free, don’t worry—there are plenty of alternatives! My favorite protein powders are @drinkwholesome, which is dairy-free, and @just.ingredients, which contains dairy but is still a great quality option. I also love adding @needed collagen powder for an extra boost.
Don’t worry about exact serving sizes. This isn’t about counting calories or grams, but about being mindful of how to add protein to your meals. If you’re new to eating breakfast, start small. Grab an apple with peanut butter or try a slice of Dave’s Killer Bread, which is higher in protein. Even Kodiak pancakes are a great option for boosting your protein intake.
You’re doing great, and small changes go a long way!
Why Start with a High-Protein Breakfast?
- Stabilizes blood sugar: Helps prevent energy dips and spikes.
- Most satiating macronutrient: Keeps you fuller, longer.
- Supports weight management: Aids in regulating appetite and metabolism.
- Supports hormone regulation: Balanced hormones lead to balanced energy.
- Keeps your energy even keel: No mid-morning crashes.
Tips for a Protein-Packed Breakfast:
- Aim for 20-30g protein.
- Eat within an hour of waking up.
- Try eating before your coffee for optimal digestion and blood sugar balance.
- Breakfast should ideally keep you full for ~3 hours.
- Add collagen powder to your coffee for an easy 10-15g protein boost.
10 Protein-Rich Breakfast Ideas:
1. Egg & Veggie Scramble
- Whisk 3 eggs with ¼ cup cottage cheese.
- Sauté spinach and mushrooms, then scramble everything together.
- Add avocado for extra healthy fats.
2. Greek Yogurt Parfait
- Layer plain Greek yogurt with fresh berries, chia seeds, and hemp seeds.
- Drizzle with honey and top with granola or nuts for crunch.
3. Overnight Oats with Protein Powder
- Mix oats with a scoop of protein powder, your choice of milk, chia seeds, and hemp seeds.
- Let it sit overnight and top with fruits and nuts in the morning.
4. Protein Pancakes
- Use protein powder or a combo of oats, eggs, and banana for your pancakes.
- Top with Greek yogurt, fresh fruit, or almond butter for extra protein.
5. Tofu Scramble
- Crumble tofu and sauté with salt, garlic powder, and veggies like spinach, tomatoes, and mushrooms.
- Serve with avocado and high-protein toast like Dave’s Killer Bread.
6. Smoked Salmon on Whole Grain
- Top whole-grain toast with cream cheese (or a dairy-free alternative), smoked salmon, and capers.
- Add arugula or spinach for extra nutrients.
7. Peanut Butter Chocolate Chia Seed Pudding
- Mix chia seeds with milk, mashed banana, cocoa powder, and protein powder.
- Let it sit overnight, and in the morning, top with nuts and fresh berries.
8. Quinoa Breakfast Bowl
- Use cooked quinoa as a base and top it with a poached or fried egg (or tofu scramble), sautéed veggies, and avocado.
- Quinoa is an excellent plant-based protein option that also provides fiber.
9. French Toast
- Soak high-protein bread (like Dave’s Killer Bread) in eggs and cottage cheese.
- Cook and top with Greek yogurt and berries for a delicious protein-packed twist.
10. Breakfast Smoothie
- Blend your favorite protein powder with frozen bananas, frozen berries, hemp seeds, milk, peanut butter, and cocoa powder.
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Do you eat breakfast? What do you typically have? Any tips you’d add? And if you’re dairy or egg-free, what are your favorite go-to meals?
