6 Tasty High Protein Breakfast Foods to Start Your Day

You owe your morning a lot more love and energy than snoozing

sleep quality tips for getting more rest

Eating breakfast is an excellent way to start your morning, especially if you want to manage your weight and gain muscle mass

You can get it with the help of protein-rich foods

Protein plays a vital role in the building and maintenance of your body tissues and muscles.

Nutrition experts advocate that protein-rich foods should always be part of your meals. 

So, let’s learn more about the importance of high protein breakfast and its examples.

Why high protein breakfast is important?

You know that breakfast is called the “most important meal of the day.” Breaking the fast after a period of overnight fasting.

Eating breakfast replenishes glucose supply to provide energy boost as it also nourishes your body. 

A breakfast that is high in protein increases muscle mass, energy expenditure, and feeling of satiety.

High protein breakfast helps regulate your glucose level by making you feel full, which can help decrease your chances of snacking at night. 

An adult’s Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. 

Meat, poultry, fish, eggs, nuts, legumes, tofu, nuts, milk, cheese, and yogurts are foods containing rich protein sources. All of these foods can be served on your breakfast plate.

6 High Protein Breakfast

1. High-Protein Breakfast Cereal

Most cereals you might be probably aware of are made with grains such as corn. These products are loaded with carbohydrates with a few amounts of protein. 

If you want to have a bowl of protein-rich breakfast cereal, opt for oatmeals, flax, and multi-grain cereals. 

oatmeal

Oatmeal is a source of low-cost protein with good nutritional value. Nutritionally, oats are a good source of carbohydrates, protein, and fiber.

For its protein, it contains 13.7 g per 100g. Studies show that oats are the right choice of whole grain for overweight, diabetic individuals who can help control their glucose levels. 

Flaxseeds are seeds that have a high-quality protein of about 20.3g per 100g serving.

Aside from that, this seed is a rich source of omega-3 fatty acid, fiber, and minerals, which offer significant benefits to our health. 

You can go for a multi-grain type of cereals. These kinds come in various combinations of seeds and grains.

The ones containing protein-rich grains have a mix of flax seeds, oats, nuts, sesame seeds, coconut, and more. 

Protein-loaded cereals will help you feel less hungry for the rest of the morning. 

Enjoy more of your breakfast cereals with milk in the mix. Milk is also rich in protein!

2. Smoked Fish

smoked fish

You can have fish for breakfast! To make it healthier, prepare fish dishes without the need to use oil. 

Salmon is one of the common fish rich in protein and loaded with omega fatty acids, healthy for the heart. 

A 100-grams serving of farmed salmon has 22 – 25 grams of protein. 

You can also prepare your salmon dish in a simple omelet or make a sandwich out of it with some green leafy vegetables and a piece of rye bread, sprinkled with your favorite flavors.

3. Quinoa

quinoa

Quinoa is a nutrient-dense superfood. It has a high source of biological value (HBV) protein, a type of protein equivalent to animal protein.

Yes, it’s a complete kind of protein. 

For vegetarians, this is the best protein source for you. Besides that, quinoa is also a good source of vitamins, antioxidants, fiber, and minerals. 

Your cup of cooked quinoa contains 8g of protein.

Foods that go well with quinoa are salad dishes like broccoli salad, chicken salad, egg salad, fruit salad, Greek, and more.

4. Breakfast burrito

burrito

When you think you can’t find time to sit down for breakfast, bring a breakfast burrito.

You can prepare a high protein freezer burrito ahead of time to heat it in the microwave on the following day. 

These wraps can come in various fillings.

It’s all on you to decide whether you want beef, pork, chicken, or fish to be the main protein food inside your wrap. Be as creative as you wish!

Add some eggs and your favorite spices as you wish. As you know, eggs as well are a great source of protein. 

Protein from meat sources has a high biological value protein.

It’s a complete type of protein that can supply all the essential amino acids needed for the body. For every 3 oz. of these meats, it contains 22-28 grams of protein. 

5. Eggs

scrambled eggs

Eggs are known as breakfast staples around the world. They are cheap and versatile sources of protein that can be prepared in different types of dishes. 

Whether you’re into egg whites or egg yolks, you’ll still get the protein you need. 

One large-sized egg can give you 13 essential vitamins and minerals and a high-quality protein of 6 grams. 

The choice is yours. You can prepare your eggs in different ways: boiled, scrambled, fried, omelet, poached, or shirred. 

6. Beans and Lentils

White beans, pinto beans, soybeans, kidney beans, black beans, navy beans, chickpeas, lentils, peas, and others belonging to the legume family are high in protein and a good source of fiber, iron, and potassium. 

A cup of protein can give you 29-36% of the daily value. 

Legumes can be cooked in different ways. Out of it, you can make soups, stews, and casseroles.

You can puree beans and turn it to spread or add it to your meatballs, patties, and omelets. Your chickpeas and black beans can be set to breakfast salads. 

Takeaway

Breakfast lives on its famous reputation as the “most important meal of the day.”

Filling your tummy with an adequate protein-rich breakfast can help you build muscles and keep you full and energized until your next meal. 

Every time you eat breakfast, make sure you have some protein on your plate. 

It is still important to remember that you still need other nutrients such as carbohydrates, fats, vitamins, and minerals nourish your body needs daily. 

(Registered Nutritionist-Dietitian)

Dorothy is a Registered Nutritionist-Dietitian and a candidate for a master's degree in Public Health (MPH) major in Public Health Nutrition. She has a passion for teaching to her university students about food, nutrition, and health. Dorothy is a coffee lover and she enjoys traveling, writing, cycling, running, cooking, baking, and cooking.