You need protein in the morning to feed your hardworking muscles and to help keep blood sugar levels stable throughout the day. While eggs are the most common choice, many other high-quality protein options can turn your a.m. meal into a tempting treat
Amp up that morning protein. We tapped two registered dietitians to get the scoop on protein-rich breakfast recipes that aren't made with eggs. Keep reading to learn more.
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1. Smoked Salmon Avocado Toast
In addition to being an excellent source of protein, smoked salmon offers a solid dose of healthy omega-3 fats that can help reduce your risk of heart disease, per the American Heart Association.
Those omega-3 fatty acids can also help to fight inflammation, Elise Harlow, RDN of The Flourished Table says.
Get the Smoked Salmon Avocado Toast recipe and nutrition info here.
2. Red, White and Blue Parfait
This parfait offers 13 grams of protein per half-cup of cottage cheese, and another 6 grams can be found in the almonds, leaving you with almost 20 grams of protein in total. This will surely keep you full until lunchtime.
Get the Red, White and Blue Parfait recipe and nutrition info here.
3. Sunshine Smoothie
"Kefir is an excellent way to get in your daily dose of probiotics to keep your gut healthy," Harlow says. "Kefir actually has more probiotics than yogurt."
Get the Sunrise Smoothie recipe and nutrition info here.
4. Amped-Up Bircher Microbe Muesli
The combination of fiber in the apple and oats and probiotics in kefir makes this the perfect breakfast for nourishing your gut, Harlow says. "Adding hemp seeds sneak in some healthy fats, but also subtly up the protein content, too."
Get the Amped-Up Bircher Microbe Museli recipe and nutritional info here.
5. Quinoa Porridge
Quinoa and other whole grains can help reduce the risk of some chronic diseases, per the USDA. "Quinoa has more protein than oatmeal and can even be pre-cooked and frozen in advance, so you can make this recipe with minimal time and prep," Harlow says.
Get the Quinoa Porridge recipe and nutrition info here.
6. Chocolate Nutter Butter Smoothie
Getting enough veggies in the day can be hard enough, so adding them to a smoothie is a great way to reach that daily goal. "Spinach is a great one to add to smoothies because it blends well and does not change the flavor very much, if at all," Harlow says.
Get the Chocolate Nutter Butter Smooth recipe and nutrition info here.
7. Breakfast Burrito
If you're looking for a freezer-friendly breakfast, look no further. These burritos can be prepped and frozen for quick breakfasts on-the-go. "To give this burrito some more nutrients, I recommend adding sautéed onions and bell pepper," Harlow says.
Get the Breakfast Burrito recipe and nutritional info here.
8. Apple Cinnamon Protein Pancakes
These apple cinnamon pancakes clock in at 14.1 grams of protein per serving, so they're sure to keep mid-day snacking at bay. "Oats are an excellent source of soluble fiber, which is the kind that helps lower cholesterol. Grinding them into flour results in a fluffier pancake," Nicole Rodriguez, RD says.
Get the Apple Cinnamon Protein Pancakes recipe and nutritional info from The Lemon Bowl.
9. Scrambled Tofu Breakfast Burrito
Starting your day with a hefty serving of vegetables not only sets the tone for the rest of the day, but it's sure to keep you full for hours. If you're not vegan, you can even add more protein by incorporating a lean protein like chicken, turkey or even tofu, Rodriguez says.
Get the Scrambled Tofu Breakfast Burrito recipe and nutrition info from Minimalist Baker.
10. Avocado Toast With Cottage Cheese and Tomatoes
When it comes to cottage cheese, Rodriguez suggests looking for a no-salt-added variety, so you can have more flexibility with toppings. "Avocado is a smart pairing for satiety, but also aids absorption of the lycopene, a potent antioxidant found in tomatoes," she says.
Get the Avocado Toast With Cottage Cheese and Tomatoes recipe and nutrition info from The Lemon Bowl.
11. Strawberry Kiwi Smoothie
To make this smoothie even more filling, add a scoop of protein powder or a heart-healthy fat like peanut butter or avocado, Rodriguez suggests. "Depending on your needs, you might also consider increasing complex carbs by adding 1/2 cup of old fashioned oats."
Get the Strawberry Kiwi Smoothie recipe and nutritional info from Six Sisters Stuff.
12. Protein Granola Breakfast Bowl
Granola can be loaded with calories, so consider limiting this bowl topping to 1/4 cup, Rodriguez suggests. "And because there's no nutritional difference between organic and other yogurts, choose yours based on taste preference."
Get the Protein Granola Breakfast Bowl recipe and nutritional info from Dishing Out Health.