8 Delicious Ways to Sneak Extra Protein Into Breakfast

8 Delicious Ways to Sneak Extra Protein Into Breakfast

Published March 29, 2024
6-minute read

Why Protein for Breakfast Matters
Getting enough protein at breakfast is not just beneficial for your muscle health and metabolism, but it also keeps you satisfied and energized throughout the day. Incorporating a balanced amount of protein in every meal, including breakfast, can make a huge difference. According to registered dietitian Marisa Moore, a protein-packed morning meal can curb hunger and promote satiety. Ideally, aim for at least 15–30 grams of protein per meal, depending on your activity level and health needs. Here are eight tasty ways to make that happen with ease!

1. Add Protein to Smoothies

Smoothies are an excellent way to pack protein into your day. Adding nonfat Greek yogurt or cottage cheese can thicken and enhance the creaminess without adding unnecessary sugar.

• Greek Yogurt: About 17 grams of protein per 6 ounces
• Cottage Cheese: 20 grams of protein per 6 ounces

Tip: Add fruits, veggies, or nuts for added flavor and nutrition.

2. Protein-Packed Yogurt and Cottage Cheese Bowls

Greek yogurt and cottage cheese are versatile and can be topped with fruit, nuts, and granola. Alternatively, for a savory twist, add roasted veggies with a dollop of pesto or combine cottage cheese with tomatoes, basil, and balsamic vinegar.

3. High-Protein Overnight Oats

Unlike traditional oats, overnight oats often incorporate Greek yogurt, boosting the protein content significantly. Customizable with fruits, nuts, and seeds, it’s a great way to sneak in protein without even trying. Try this simple overnight oat recipe with 18 grams of protein per serving.

4. Protein Powder in Oats and Smoothies

A good-quality protein powder can effortlessly add protein to your morning oatmeal or smoothies. Pair it with flavorful ingredients like coffee, pineapple, or cocoa for a delicious twist that masks the protein powder taste.

5. Egg White Oatmeal

For oatmeal lovers, stir in 1/3 cup of egg whites per 1/2 cup of oats. This simple trick adds protein without altering the flavor and results in a fluffy consistency. Cook gently to prevent scrambling.

6. Scrambled Tofu for a Vegan Option

Tofu is an excellent alternative for vegans or anyone looking to try something different. Add veggies and nutritional yeast for a cheesy flavor with fewer calories. This turmeric-spiced tofu scramble packs 20 grams of protein per serving.

7. Egg Muffins with Veggies

Make-ahead egg muffins are perfect for busy mornings. Combine eggs or egg whites with veggies, cheese, and quinoa, pour into a muffin tin, and bake. These mini frittatas can last up to four days and taste great hot or cold.

8. Non-Traditional Breakfast Foods

Who says breakfast has to be just oatmeal or pancakes? Incorporating dinner leftovers like chicken, fish, or a turkey sandwich can bring a protein boost to your morning routine. Meat is a rich source of protein, and there’s no rule saying it can’t be part of breakfast.

Bottom Line:
Incorporating protein into your breakfast routine doesn’t have to be complicated. Whether you prefer traditional breakfast foods or want to experiment with savory dishes, the key is consistency. Find what works for you and enjoy a morning boost that will keep you energized all day!