When you're pressed for time in the morning, you might grab a quick banana on your way out the door and call it a breakfast. But fast forward half an hour: You already have the stomach grumbles and you're eyeing a chocolate croissant through a bakery window. A hearty, well-balanced breakfast can keep your hunger pangs — and your unhealthy cravings — at bay.
Whether you want the willpower to avoid overindulging at a holiday party or to deny the donuts in your office pantry, these six flavorful and filling, dietitian-approved breakfast recipes will satisfy your belly until lunch rolls around — or longer. They're packed with protein and fiber to steady your blood sugar levels, since dips and spikes can screw with your appetite.
1. Strawberry Protein Pancakes
With a whopping 34 grams per serving, these pancakes pack more protein than a 3-ounce steak, says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It : Taking You from Label to Table. Plus, they contain whole-grain oats, which take longer to break down in your tummy than refined grains like white flour, meaning you'll stay full for hours.
Get the Strawberry Protein Pancakes recipe and nutrition info here.
2. High-Protein Chocolate Breakfast Smoothie
Failing in the fiber department? At 12 grams per serving, this silky chocolate smoothie will help you reach your daily fiber quota thanks to psyllium husk (a form of fiber that comes from the plantago ovata plant), says Taub-Dix. Not only is fiber fundamental for a healthy digestive system, it also delays your body's absorption of sugar, which curbs your appetite and keeps your cravings in check.
Get the High-Protein Chocolate Breakfast Smoothie recipe and nutrition info here.
3. Lean Green Omelette
Eggs are an egg-cellent (we had to!) source of protein in this filling omelette overflowing with fiber-rich spinach, broccoli and avocado (which also contains healthy fats to keep you satisfied even longer). And, with 2 1/2 cups of veggies, you're well on your way to reaching your daily recommended value of greens, says Taub-Dix.
Get the Lean Green Omelette recipe and nutrition info here.
4. Overnight Peach Melba Oatmeal
Peach melba gets a healthy makeover in this overnight oatmeal, which replaces vanilla ice cream with low-fat milk and Greek yogurt to supply the bulk of protein for this mouthwatering morning meal, according to Taub-Dix. Sliced almonds offer a satisfying crunch and an extra dose of filling protein and fiber.
Get the Overnight Peach Melba Oatmeal recipe and nutrition info here.
5. Whole-Grain Waffles
It's hard to resist a healthy breakfast you can prepare in under 10 minutes, says Taub-Dix. Simply toss these whole-grain waffles in a toaster, top with protein-rich Greek yogurt, finish off with fiber-dense fresh berries and breakfast is served. For an even bigger protein boost, add a schmear of almond butter, suggests Taub-Dix.
Get the Whole-Grain Waffles recipe and nutrition info here.
6. Peanut Butter Protein Pancakes
Between cottage cheese and egg whites, this powerhouse peanut butter breakfast has all the protein you'll need to quiet belly rumbles until lunch, according to Taub-Dix. And, since this recipe substitutes powdered peanut butter for a full-fat spread, you'll cut your fat and calories by 85 percent without sacrificing an ounce of flavor.
Get the Peanut Butter Protein Pancakes recipe and nutrition info here.