10 High-Protein Breakfasts That Keep You Fit In The Morning

When it comes to maintaining a healthy diet, breakfast plays a crucial role. If you are taking protein during lunch and keeping your breakfast light, switching to a high-protein breakfast may boost your overall health. A protein breakfast provides you with multiple nutrients that load you with lots of energy and keep you full for a long time. You can also choose a high-protein breakfast for weight loss. Read on to learn about top protein foods for breakfast and their benefits. 

Why Does Our Body Need A High-protein Breakfast?

Our body requires sufficient energy to function, so starting your day with a high-protein breakfast is wise. It keeps you full for a long time so that you don’t experience mid-morning hunger. Research shows that regularly having a protein-rich breakfast can reduce hypertension symptoms [1] and slow ageing [2]. Multiple studies have also highlighted the role of high-protein breakfasts in weight loss [3] [4]. Protein also makes the digestion of carbohydrates a slow process, which helps maintain a normal blood glucose level. Apart from that, it also helps you shed extra fat. 

How Much Protein Should You Ideally Consume With Breakfast?

As per a 2018 study, 30 g is the ideal amount of protein that you need during breakfast [5]. However, 15-20 g of protein at breakfast is also considered sufficient by dietitians. If you are training in the gym, it is better to have 15 g of protein at every meal.

List Of 10 High-protein Breakfast Recipes

Mocha banana protein smoothie bowl

If you love coffee and smoothie bowls, this meal is ideal for you as a high-protein vegetarian breakfast. The protein sources in this preparation include chia seeds and a protein powder of your choice. With one serving, you get 20 g of protein. You can also get extra protein by modifying the recipe with nuts, fruits, seeds, Greek yoghurt, soya milk or cow milk.

Smoked salmon sandwich

To prepare this high-protein breakfast recipe, you will need Ezekiel bread, red onion, Greek yoghurt, baby greens, smoked salmon, capers, and salt and pepper. This delicious delight comes with 24 g of protein.

Blueberry and mixed nut parfait

Fruits can work amazingly as a high-protein breakfast. This lip-smacking meal is loaded with milk, nuts and spices. Also, you can have 22 g of protein with this protein-rich breakfast. 

Peanut butter and banana oatmeal

This high-protein breakfast is packed with 14 g of protein. Oats are mixed with other protein sources such as peanut butter, banana, agave syrup and almond to get the highest protein. 

Egg and cheese sandwich

You can easily prepare this popular high-protein breakfast meal at home. It offers around 19 g of protein per serving.

Spinach and ham quiche

With this meal, you get 10 g of protein per serving. The ingredients required for preparing this protein-rich breakfast are as follows - cooked ham, garlic, gruyère or shredded swiss cheese, milk, eggs, half-and-half (milk with additives such as corn syrup), nutmeg and salt. You can prepare it in different flavours and drink it with coffee as a high-protein breakfast. 

Millets with delicious toppings

Millets are a group of whole grains that you can have as a high-protein breakfast, and they can be a smart alternative to oatmeal. Common millets grown in India include jowar, bajra, ragi, barri, kodra, jhangora, kangni, and more. In addition, you can use chia seeds, mint, sliced almonds and more as toppings, and have it with protein powder or eggs on the side for maximum benefit.

Bowl filled with multiple grains and sauteed spinach

Consuming this nutrient-packed bowl can be a prudent choice as a high-protein breakfast meal. Make sure to include different grains, eggs, tomatoes, and avocados, and enjoy 14 g of protein per serving.

Sheet pan egg tacos

Inviting guests for a meal? You can serve this lip-smacking dish as a high-protein breakfast or dinner. You can get 25 g of protein with just two of these tacos. You can further decorate the dish with jalapeno, lime juice, fresh cilantro, sharp cheddar, and tomatillos.

Chickpea waffle loaded with vegetables

Blend multiple protein-rich ingredients such as eggs, Greek yoghurt, and chickpea flour to prepare this delicious waffle. This veggie delight is high in protein (7 g) but low in calories (85 calories), so you can have three or four of them together as a high-protein breakfast meal.

Overnight chia pudding

A delicious alternative to plain yoghurt, chia pudding can make the day for you. With one serving, you get 10 g of protein, loads of fibre, and healthy fats. To prepare this high-protein breakfast, you will require coconut milk, chia seeds, maple syrup, non-fat Greek yoghurt, fresh mango, salt, macadamia nuts, and coconut chips.

Conclusion

Though the above meals are usually breakfast, you can have them as brunch, lunch or dinner too. For a better understanding, you can get a doctor consultation on Bajaj Finserv Health. After an online or offline consultation with a general physician registered on the platform, you will be able to understand how to add protein-rich food to your meals and maintain a high-protein diet. In addition, doctors on the platform can also guide you in choosing healthy foods for weight loss. Thus, you can prepare a diet plan for weight loss with high-protein breakfast recipes and be two steps ahead towards healthy living! 

FAQs

Which fruit has the most protein?

Guava is a top protein-rich fruit that you can add to your meals. With every cup of guava, you can get 4.2 g of protein.

What are a few high-protein breakfasts for weight loss?

A few examples of high-protein breakfasts are as follows:

• Stir-fried tofu
• A shake
• Greek yoghurt
• Scrambled eggs with multiple vegetables
• Omelett