Many traditional breakfast foods, such as eggs, bacon and sausage are high in protein, but also contain large amounts of saturated fat, sodium and cholesterol, which can increase your risk of heart disease and cause weight gain. High-protein breakfasts do not have to be unhealthy. Combine low-fat proteins with vegetables, fruits and whole grains to create healthy high-protein breakfasts that provide energy and support muscle development and weight control.
Omelets
Omelets made with two or more whole large eggs will contain more than 300 mg of cholesterol, which is the recommended daily limit. Egg yolks contain important nutrients, however, such as the antioxidant lutein, vitamins A, D and B6 and the trace mineral magnesium. Create an omelet with one whole egg and three or four egg whites, which contain no cholesterol. You can fill the omelet with a combination of sautéed vegetables, such as mushrooms, spinach, tomatoes, bell pepper, red onions and broccoli. The vegetables provide fiber and additional vitamins and minerals. One large whole egg combined with 3 egg whites contains about 17 g of protein.
Oatmeal Pancakes
Traditional pancakes made with white flour, butter and sugar are low in protein and nutrition. Make a healthy, high-protein pancake by stirring together 4 egg whites, 1/2 cup of dry oatmeal, 1 tsp. of honey, 2 tbsp. of chopped walnuts and 1 scoop of vanilla-flavored whey protein powder. This recipe makes two large pancakes, which contain about 38 g of protein, depending on the brand of protein powder you use. The oatmeal is a source of fiber, which can help lower your cholesterol, and the walnuts provide heart-healthy fats. Serve the pancakes with applesauce or yogurt instead of sugary syrup.
Greek Yogurt Parfaits
Nonfat Greek yogurt contains more protein than American versions. One cup of Greek yogurt contains about 20 g of protein. Layer it in a dish with one-quarter cup of low-sugar granola and fresh strawberries and blueberries. Choose nonfat, unsweetened varieties to keep saturated fat and sugar content in check. The yogurt provides calcium, and berries are a rich source of antioxidants, which fight disease-causing free radicals.
Cottage Cheese
Cottage cheese is high in protein with 28 g per cup. Low-fat versions contain very little saturated fat per serving. Mix cottage cheese with chopped pineapple and a few crushed macadamias for a sweet, tropical breakfast. Pineapple provides vitamin C and macadamia nuts offer manganese. Other alternatives include cottage cheese with blueberries and almonds, or cottage cheese with dill, lemon juice and chopped tomatoes.
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