HIGH-PROTEIN BREAKFAST IDEAS
If you're someone who tends to skip breakfast, it’s time to rethink your morning routine. Starting your day with a high-protein breakfast can do wonders for your body and mind. Not only does it fuel you for the day ahead, but it also helps keep you satisfied until your next meal. Trust me, once you see the benefits, you’ll never want to skip it again.
Why protein at breakfast matters
Lean protein is the ultimate breakfast hero. It keeps you fuller for longer, preventing those annoying mid-morning hunger pangs. This is especially important if you’re working on weight loss or simply trying to maintain a healthy lifestyle. Protein supports muscle mass, and when you're trying to lose weight and/or fat, you want to ensure you're not losing valuable muscle.
But that's not all—protein also boosts metabolism, meaning you’ll burn more calories throughout the day. So, if you're aiming for both energy and fat-burning power, making protein a key part of your morning meal is a no-brainer.
High-protein breakfast ideas to try
Ready to switch up your mornings? Here are three high-protein breakfast ideas that will make you look forward to breakfast, whether you're on the go or enjoying a slow morning at home.
1. Blueberry Cheesecake Protein Shake
If you're craving something sweet but still want to stay healthy, this blueberry cheesecake protein shake is a game-changer. Packed with protein, antioxidants from the blueberries, and a creamy texture, it’s the perfect blend of taste and nutrition. You can easily take this shake on the go or sip it while relaxing at home.
2. Egg Bites (Starbucks Copycat)
Egg bites are a convenient and delicious way to kickstart your morning. These copycat Starbucks egg bites are loaded with protein and can be customized to your taste.
Ingredients:
1 cup egg whites (about 6-8 egg whites)
1/2 cup shredded mozzarella cheese
1/4 cup cottage cheese
1/2 bell pepper (any color), finely chopped
1/4 onion, finely chopped
2 strips cooked bacon (optional), crumbled
Pepper or other herbs to taste (the cheese and bacon add sodium/salt, so extra isn't necessary)
Olive oil spray or cooking spray (for greasing the muffin tin)
Instructions:
Set your oven to 350°F and lightly grease a muffin tin with olive oil spray or cooking spray.
In a food processor, add egg whites, mozzarella cheese, and cottage cheese. Process until combined.
Fold the sautéed bell peppers, onions, and crumbled bacon (if using) into the egg mixture. Season to taste.
Pour the egg mixture evenly into the muffin cups, filling each about 3/4 of the way.
Place the muffin tin in the oven and bake for 15-20 minutes, or until the egg bites are fully set and lightly golden on top.
Let the egg bites cool for a few minutes before carefully removing them from the muffin tin. Enjoy warm!
3. Savory Oats
If you’ve only ever thought of oats as a sweet breakfast, think again. Savory oats are trending and are an excellent way to get in your protein. Top your oats with a fried egg, some sautéed veggies, and a sprinkle of cheese for a comforting, protein-rich meal that will fill you up without the sugar crash.
Ingredients:
1/2 cup rolled oats
1 cup vegetable broth (or water)
2 eggs
1/2 cup fresh spinach or kale (chopped)
2 tablespoons guacamole
2 tablespoons salsa
1 teaspoon olive oil (for sautéing)
Salt and pepper, to taste
Optional: shredded cheese or a sprinkle of chili flakes for extra flavor
Instructions:
Prepare oats with water or vegetable broth in the microwave or in a small saucepan over medium heat. Season with a pinch of salt and pepper.
Crack the eggs and cook them to your preference.
Add cooked oats to a bowl, then add chopped raw or sauteed greens, the cooked egg. Spoon the guacamole and salsa onto the eggs, and sprinkle with any extra toppings you like, such as shredded cheese or chili flakes.
THE DIGEST
Protein is essential for starting your day off right. Whether you're on a health journey, trying to lose weight, or just want to feel energized throughout the day, these high-protein breakfast options will help you stay full and satisfied longer, plus provide essential nutrients to keep you at your best.
ASK THE DIETITIAN
If you have a question or topic, you'd like Courtney to cover, send us an email at pressreleases@ktbs.com or visit this link.
Courtney Butts is a dietitian and nutritionist in Shreveport/Bossier, offering one-on-one nutrition counseling through her private practice, Courtney Butts Nutrition LLC. She specializes in medical nutrition therapy to improve lab values, manage chronic diseases, and reduce medication through dietary changes. To learn more, visit this link.
