Easy Protein Breakfast Ideas for Busy Mornings
, by Sandesh Prasannakumar, 7 min reading time
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, by Sandesh Prasannakumar, 7 min reading time
Starting the new day with a good meal helps in boosting the morale to face the tough tasks of the day. However, there are always challenges of having to prepare a good morning meal that is well balanced in the event that one is always rushing to work. That is why you should embrace these on the go high protein breakfast options that are provided below!
Whether it is a school morning and the kids need to be rushed to school or whether you are a working man/woman who needs to rush to work after grabbing a bite, these protein rich breakfast meals can be done in 15 minutes or less. Stop by for eggs, yogurt, nut butters, protein powders and more – all the no cook foods that are perfect for a quick snack or meal.
Keep reading for 15 simple and quick high protein breakfast which will be perfect for those who don’t want to be hungry until lunch.
On-the-Go Breakfast Protein Smoothie
Sip this simple berry and banana smoothie in a blender in a few minutes and get 20g protein in the morning. Oh and it’s good for gut health as well because greek yogurt is full of probiotics.
Ingredients:
- Mixed berries, which can be purchased frozen 1 cup
- 1 banana, medium, sliced and then put in the freezer for several hours or until it becomes frozen.
- I used non-fat plain Greek yogurt, but any yogurt that is thick and creamy like vanilla Greek yogurt would be great.
- It was about 1 scoop (30g) of the vanilla protein powder.
- 1 cup unsweetened almond milk.
Microwave Egg Muffins
Prepare a whole lot of these quick and healthy microwave egg muffins with the veggies you have on hand on the weekends and then reheat for a quick and easy breakfast on busy mornings. As you can expect, they are perfect for high protein breakfast as they contain 18g of protein per muffin.
Ingredients (Makes 12):
- 12 eggs
- One cup chopped mushrooms
- Spinach – 1 cup, chopped
- Half cup, shredded cheddar cheese
- Salt and pepper
Overnight Chia Oats
Chia seeds offer full bowl of protein, fiber and omega fatty acids to keep you full until lunch time. Prepare this during the evening before sleeping, then in the morning, you will have your chia breakfast pot waiting for you.
Ingredients (1 Serving):
- Rolled oats: ½ cup
- 1/4 cup of chia seeds
- 1⁄2 cup soy, almond or other non-dairy milk of your choice
- Add-ins may include fruit, nuts, or nut butter
High Protein Avocado Toast
Toasted avocado becomes a part of the garnish, chickpeas are mashed and put on top of the toast, a fried egg is added on top. It’s also vegetarian friendly however it is not short of protein as it has 17g protein per serving.
Ingredients (1 Serving):
- You need: 1 slice whole grain bread, toasted
- 1⁄2 avocado, mashed
- ½ cup chickpeas, mashed
- 1 fried egg
- It should also be accompanied by a bottle of salt, pepper and hot sauce on the side.
Garlic-Herb Breakfast Quinoa
Prep a big pot of this yummy garlic-herb quinoa to use as a staple protein for your breakfast bowls for the entire week. Try to add on top of it yogurt, eggs, avocados, and fresh fruits.
Ingredients (4 Servings):
- Because one cup of uncooked quinoa yields about three cups of cooked quinoa, it is enough for a serving size.
- 2 cups of water or broth
- Garlic: 3 cloves of garlic minced
- 2 tsp fresh parsley, chopped
- Serving size: 1 Tbsp olive oil
- 1 tsp dried oregano
- Salt and pepper
There are several foods that can be handy breakfast protein choices for people who are on the move.
This is not a comprehensive list but some common on-the-go protein breakfast choices include: protein bar, protein shake/ smoothies, hard boil eggs, Greek yogurt packets, nut butter sandwiches on whole grain bread, protein muffin, breakfast sandwiches. Power foods that can be easily consumed on the run include; hard boiled eggs, nut butter packs and Greek yogurt. While protein bars, shakes and sandwiches can be prepared in about 30 minutes for a convenient breakfast that does not need to be taken on a plate.
For all your protein and supplement needs, visit Genetic Nutrition!
FAQsCan I use any other substitute for protein powder while preparing a breakfast smoothie?
If you do not wish to use protein powder altogether, you can opt for including other protein sources like Greek yogurt, nut butter, chia seeds, hemp seeds, flaxseed, quark or cottage cheese to your breakfast smoothie instead. Ideally, you should get at least 15-20g of protein from the add-ins that you will be putting into your smoothie. Other density nutrients that can be used are oats, milk, avocado or silk tofu.
Some of the suggestions that can be used to make breakfast more filling are:
If you would like to prepare a breakfast to fill you up and get you through to lunch, then try to incorporate protein, fiber in the form of whole grain and good fats. With that, they should have at least 15-20g of protein, 5g+ fiber and some healthy unsaturated fats from the foods such as eggs, Greek yogurt, oats, nut butter, avocado, chia seeds and berries in their breakfast.
What are High protein vegetarian breakfast ideas?
High protein vegetarian breakfasts can be prepared very quickly and some of them include tofu veggie scramble, Greek yogurt, protein oatmeal, chia pudding, nut butter toast, bean and veggie burritos, quinoa breakfast bowl, protein smoothies using dairy, nuts, or plant-based protein powder and other products like chickpea flour omelets or tofu egg salad sandwiches.
Therefore when next you find yourself with little time on your hands and the pressure is on to prepare breakfast for the family, try out these quick and easy and high protein recipes! Consuming fiber and protein in the morning is always a plus especially when in the middle of the day you’ll be in need of a serving of something energizing.