8 Protein Packed & Quick Breakfast Recipes
Here are some great breakfast recipes that are healthy and realistic for your morning routine!
Many people trying to build larger muscles think a diet high in protein will be enough. However, there are some drawbacks and health concerns with having a high protein diet over a long period of time.
While it’s true that we need protein (and exercise) to gain muscle mass, the type of protein you consume is important. If you’re eating a bunch of processed meats, like hot dogs and sausage, you could be doing more damage than good. Here are some better options:
• Nuts – pistachio (27 grams of protein/cup), walnuts (12 grams/cup), mixed nuts with sea salt and are oil roasted (27 grams/cup), almonds (20 grams/cup)
• Poultry (remove the skin to decrease the amount of saturated fat) – 4 oz = about 36 grams of protein
• Eggs – about 6 grams of protein each
• Fish – Atlantic salmon (19 grams/3 oz.), tuna (25 grams/3 oz.)
• Beans – cooked black beans (15 grams/cup), cooked kidney beans (15.25 grams/cup), refried beans (13 grams/cup)
Besides providing a good source of protein, nuts and fish also contain healthy omega-3 fatty acids.
Not only are these 8 healthy breakfast recipes packed with protein, they all take less than 20 minutes to make in order to fit your morning schedule!
Breakfast Parfait (10 Minutes)
If made by the recipe (with cottage cheese and pineapple) there’s 20 grams of protein in a serving. You can also use yogurt, then top with your choice of fruit and sprinkle on toasted wheat germ.
Recipe: Breakfast Parfait
Breakfast Tacos (15 Minutes)
This recipe packs 32 grams of protein into these 2 tacos. In this easy recipe, combine 2 eggs and 2 egg whites, cook in non-stick skillet then fold in the cheese and beans. Once you put them in the tortillas, top with salsa. Easy, quick, and protein packed!
Recipe: High-Protein Breakfast Tacos
Nut and Berry Parfait (Less than 5 Minutes)
In this extremely quick recipe, top the greek yogurt with nuts and berries then drizzle with honey to add some sweetness. One serving packs 30 grams of protein! In addition to the protein, it’s a good source of calcium, magnesium, & vitamin B.
Recipe: Nut & Berry Parfait
Recipe: Bacon and Jalapeño Egg Sandwich
Pesto, Mozzarella & Egg Breakfast Sandwich (5 Minutes)
In only 5 minutes, you can have a healthy, protein and calcium packed, breakfast sandwich. In each serving there are 21 grams of protein and 40% daily value of calcium!
Green Eggs & Ham Bagel Breakfast Sandwich (5 Minutes)
Don’t worry, it’s not really green! The name comes from the spinach added to this quick breakfast sandwich. It is made with ham, Swiss cheese, spinach and an egg. With 26 grams of protein and 8 grams of fiber, this is an easy breakfast sandwich you can take on-the-go.
Spinach and Egg Breakfast Wrap with Avocado and Pepper Jack Cheese (15 Minutes)
This delicious breakfast has 22 grams of protein. As a nutritional bonus, the avocados contain high amounts of potassium, magnesium, folate, and vitamins B6, E, and K.
These recipes are super convenient for your busy mornings. And the protein will give you energy for the day. Plus they are healthy giving your body a good start each day.
Do you have breakfast recipes of your own that are quick and protein packed?