8 High Protein Breakfasts

Resist that tempting box of donuts at the office and stop making poor meal choices at lunch by starting your morning with a nutritious, high-protein breakfast. Your body needs protein to build and repair muscle, so if you’re exercising, it’s important to get enough of it! These high-protein breakfast recipes are easy to make and will keep you feeling satisfied for hours. Not sure how much protein you should be eating? Find out here.

Spinach Omelet with Gouda
How Much Protein? 21 grams
Try something a little different with this spinach and corn omelet sprinkled with flavorful smoked gouda cheese. Get the recipe.

Greek Islander Shakeology
How Much Protein? 28 grams
This smoothie’s vibrant color comes from antioxidants in pomegranate juice and blackberries. Get the recipe.

Egg White Scramble with Chicken
How Much Protein? 52 grams
This satisfying scramble is a great choice to start the day with plenty of protein. Get the recipe.

Turkey Sausage Muffin
How Much Protein? 21 grams
This turkey sausage patty on an whole-grain English muffin is a great, grab-and-go breakfast. Get the recipe.

Power Yogurt Breakfast
How Much Protein? 29 grams
Power up for your workout, or your day, with this Greek yogurt recipe with fresh fruit, wheat germ, and toasted coconut. Get the Recipe.

Herbed Poached Egg Whites on Wheat
How Much Protein? 16 grams
Add some tarragon to your egg whites for a more savory breakfast. Don’t be intimidated by poaching eggs, it’s easier than you think! This light breakfast contains only 157 calories. Get the recipe.

Overloaded Oatmeal
How Much Protein? 25 grams
This oatmeal recipe is topped with your choice of nuts, dried fruit, and a dash of cinnamon. A scoop of whey protein powder makes it an even more satisfying breakfast. Get the recipe.

Scrambled Egg Whites with Steamed Sweet Potato
How Much Protein? 22 grams
By adding sweet potatoes as a side to your scrambled eggs in this P90X3-inspired recipe, you add even more nutrients to your breakfast plate. Get the recipe.

Quinoa Crunch Yogurt Parfaits

Store-bought granola usually contains a whack of refined sugar that takes your blood sugar on a roller-coaster ride. In our recipe, we eliminate the white stuff by making our granola from scratch using quinoa, oats, coconut and applesauce. Layered with fresh blueberries and a drizzle of maple syrup, it’s a gluten-free breakfast that’s easy to grab and go.

Serves: 6
Hands-on Time: 20 minutes
Total Time: 1 hour, 5 minutes

INGREDIENTS: 1⁄2 cup dry quinoa
1⁄2 cup rolled oats
1⁄4 cup unsweetened shredded coconut
2 tbsp black or white chia seeds (TRY: Barlean’s Organic Chia Seed)
1⁄2 tsp ground ginger
 1⁄2 tsp ground cinnamon
1⁄4 cup unsweetened applesauce
1 egg white
 Olive oil cooking spray
3 cups plain yogurt
3 tsp pure maple syrup, or to taste
3 cups blueberries

EQUIPMENT: 6 12-oz glass jars with lids

INSTRUCTIONS: Preheat oven to 300°F and line a 9 x 13-inch rimmed baking sheet with parchment paper. In a large bowl, combine quinoa, oats, coconut, chia, ginger and cinnamon. Stir to combine. Mix in applesauce. In a small bowl, beat egg white with a fork until foamy. Stir into quinoa mixture. Spread mixture on sheet in an even layer. Mist with cooking spray. Bake for 45 to 50 minutes, stirring every 10 minutes, until browned and almost crisp. Remove from oven and set aside to cool in tray, about 20 minutes (it will crisp up further upon cooling) Spoon 1⁄2 cup yogurt into each jar. Drizzle 1⁄2 tsp maple syrup over yogurt in each jar. Top each with 1⁄2 cup blueberries and 1/3 cup quinoa crunch. Screw on lids and refrigerate for up to 4 days.

 Nutrients per serving (1 jar of Quinoa Crunch Yogurt Parfaits): Calories: 252, Total Fat: 9 g, Sat. Fat: 5 g, Monounsaturated Fat: 2 g, Polyunsaturated fat: 2 g, Carbs: 36 g, Fiber: 5 g, Sugars: 17 g, Protein: 9 g, Sodium: 69 mg, cholesterol: 16 mg

5 Low Carb, High Protein Breakfast Ideas

1. Low Carb Pancakes

NOTES

These pancakes have almost no sugar, so serve with Greek yogurt, fresh fruit, or your favorite maple syrup if you'd like to sweeten them.

INGREDIENTS

3 cups almond meal
1 tablespoon ground flaxseed
1/2 teaspoon sea salt
1/2 teaspoon baking soda
3 large eggs
3/4 cup unsweetened almond milk, light coconut milk, or milk
2 tablespoons extra-light olive oil, walnut oil, coconut oil, or butter, melted

DIRECTIONS

1. In a medium bowl, combine the almond meal, flaxseed, salt, and baking soda.
2. In a large bowl, whisk the eggs, then add the milk and oil or butter and whisk thoroughly.
3. Gradually whisk the flour mixture into the egg mixture. Add more milk as necessary, one tablespoon at a time, to reach pancake-batter consistency.
4. Lightly oil a skillet and heat over medium heat. Pour 1/4 cup batter onto the skillet. Cook for three minutes, or until bubbles form and edges are cooked. Flip and cook for three minutes or until underside is lightly browned. Repeat with remaining batter.
5. Serve with desired toppings. Makes 14, 4 inch pancakes.

2. Yogurt-Filled Cantaloupe

INGREDIENTS

1/2 cantaloupe
6 ounces nonfat Greek yogurt
1 tablespoon fresh raspberries
1 tablespoon fresh blueberries
1 teaspoon raw pepita seeds

DIRECTIONS

1. Scoop out seeds from the center of your half cantaloupe.
2. Fill the hole with six ounces of nonfat Greek yogurt.
3. Add berries to the yogurt and sprinkle with pepita seeds.
4. Use a spoon to scoop bites right out of the cantaloupe peel!

3. Turkey Sausage Muffins

INGREDIENTS

For the sausage
1 tablespoon olive oil
1/2 medium yellow onion, finely chopped
1 clove garlic, minced
1/2 pound ground turkey
1 teaspoon dried oregano, crumbled
1 teaspoon fennel seeds
1 teaspoon dried basil
1/2 teaspoon ground black pepper
1 teaspoon dried parsley
1/2 teaspoon sea salt

For the muffins
2 cups broccoli, finely chopped
1 cup shredded cheddar cheese
1/4 cup sun-dried tomatoes (soaked in oil), finely chopped
1 teaspoon dried basil
1/4 teaspoon dried oregano
1/2 teaspoon onion powder
1/2 teaspoon sea salt
8 large eggs
1 tablespoon chives

DIRECTIONS

1. Preheat the oven to 350 degrees. Grease a 12-cup muffin pan.
2. In a medium skillet over medium heat, cook onion and garlic for five minutes or until onion has browned and softened. Remove from skillet and cool for 10 minutes.
3. In a medium bowl, combine turkey and the onion mixture. Add the rest of the sausage ingredients, and mix with your hands until thoroughly blended.
4. Form patties of desired width and thickness (3-inch wide by 1/2-inch to 3/4-inch thick works well) by hand. Cook in the skillet over medium heat for eight minutes or until a thermometer inserted in the center registers 165 degrees and the meat is no longer pink. Set aside to cool, then chop and crumble sausage into bite-size pieces.
5. In a large bowl, combine broccoli, sausage, cheese, tomatoes, basil, oregano, onion powder, and salt.
6. In a medium bowl, whisk the eggs. Pour into the broccoli mixture and mix thoroughly. Divide the mixture evenly among the muffin cups and top with chives.
7. Bake for 30 minutes or until a wooden pick inserted in the center of a muffin comes out clean.

4. Quinoa Egg Bake

INGREDIENTS

1 teaspoon butter or butter substitute
1/2 cup uncooked quinoa
8 eggs
1 1/4 cup nonfat milk
1 tablespoon chopped garlic
1 teaspoon chopped thyme
1/2 teaspoon salt
1/2 teaspoon pepper
2 cups packed baby spinach, roughly chopped
1 cup finely shredded Romano or Parmesan cheese

DIRECTIONS

Preheat oven to 350°F. Grease an 8-inch x 8-inch glass or metal baking dish with butter; set aside.

1. Put quinoa into a fine mesh strainer and rinse under cold running water until water runs clear; drain well.
2. In a large bowl, whisk together eggs, milk, garlic, thyme, salt, pepper, and quinoa. Stir in spinach, then pour mixture into prepared dish.
3. Cover tightly with foil then jiggle dish gently from side to side so that quinoa settles on the bottom in an even layer. Bake until just set, about 45 minutes.
4. Remove foil and sprinkle top evenly with cheese. Return to oven and bake, uncovered, until golden brown and crisp, 10 to 15 minutes more.
5. Set aside to let cool briefly, then slice and serve.
6. Serves 6.

1. 5. Baked Egg in Avocado

2. NOTES

   This recipe calls for chopped chives, but feel free to serve with whatever fresh herbs or other toppings you have available. A tablespoon of salsa or a little hot sauce would offer a nice hit of spice.

   INGREDIENTS

   2 ripe avocados
   4 fresh eggs
   1/8 teaspoon pepper
   1 tablespoon chopped chives

   DIRECTIONS

   1. Preheat the oven to 425 degrees.
   2. Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center.
   3. Place the avocados in a small baking dish. Do your best to make sure they fit tightly.
   4. Crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell.
   5. Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.
   6. Remove from oven, then season with pepper, chives, and garnish of your choice. Enjoy!

   
   

   

   
   

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4 healthy crock pot recipes for breakfast!

Honey-Blueberry 8-Grain cereal

Ingredients

• 4 cups skim milk blended with 3 cups water

• 2 cups 8-grain hot cereal blend (such as Bob’s Red Mill)

• 2 cups blueberries

• 1 teaspoon ground ginger

• 1 teaspoon salt

• 1/2 cup walnuts

• 1/2 cup honey

• 8 thin slices unsalted butter (about 2 tbsp total)

Directions

1. Coat slow-cooker bowl with nonstick cooking spray. Combine milk and water with cereal in prepared slow cooker bowl. Stir in 1/2 cup of the blueberries, the ginger and 3/4 tsp of the salt. Cover and slow cook on LOW for 9 hours

2. In the morning, toast walnuts in a skillet over medium heat, 5 minutes. Stir remaining 1 1/2 cups blueberries, remaining 1/4 tsp salt and the honey into cereal mixture.

3. Spoon half of the cereal into bowls; top each serving with a thin slice of butter and some of the walnuts. Serve warm; save remainder for another day.

Slow-Cooker Oatmeal-Banana Maple Parfaits

Ingredients

• 1/2 cup half-and-half

• 1 1/2 cups steel-cut oats

• 3/4 teaspoon salt

• 7 tablespoons maple syrup, plus more for drizzling

• 1 cup part-skim ricotta cheese

• 2 ripe bananas

• 1/8 teaspoon pumpkin pie spice

Directions

1. Pour 3 cups water into slow-cooker insert. Place a slow-cooker liner into slow cooker (on top of water). Combine half-and-half, 5 1/2 cups water, the oats and salt into slow cooker liner.
2. Cover and slow cook on LOW for 8 hours. Uncover and stir in 6 tbsp of the maple syrup. Blend ricotta and remaining 1 tbsp maple syrup.
3. Begin layering: Spoon 1/2 cup oatmeal into 6 cups or bowls. Top each with a heaping tbsp ricotta mixture. Peel and slice bananas. Spread about 4 banana slices onto each serving. Repeat layering with oatmeal, ricotta and banana slices. Drizzle each serving with a little maple syrup and sprinkle with pumpkin pie spice.

Apple-Cinnamon Wheat Berries

Ingredients

• 4 cups unsweetened vanilla almond milk

• 1 1/2 cups wheat berries

• 1 cup apple juice or water

• 3 Idared, Braeburn or Gala apples, peeled, cored and cut into 1-inch pieces

• 1/3 cup old-fashioned oats

• 1 teaspoon ground cinnamon

• 1/4 teaspoon salt

• 1/2 cup packed dark brown sugar

• 1/4 cup sliced almonds

• 6 tablespoons sweetened dried cranberries

Directions

1. Coat a 4- to 5-1/2-quart slow-cooker insert with nonstick cooking spray. Combine almond milk, wheat berries, juice, apples, oats, cinnamon and salt in prepared slow cooker.
2. Cover and slow cook on LOW for 9 hours. Uncover and stir in brown sugar. Spoon into bowls and top with sliced almonds and cranberries. Serve warm.

Potato and Turkey Bacon Quiche

Ingredients

• 1 6 ounce package turkey bacon (such as Butterball Thin & Crispy), diced

• 1 15 ounce package Alexia Oven Reds olive oil, Parmesan and garlic frozen potato wedges, cut into bite-size pieces

• 1 sweet red pepper, cored and diced

• 1/2 Vidalia onion, chopped

• 6 ounces 50% reduced-fat cheddar cheese, shredded

• 6 large eggs

• 1 1/2 cups skim milk

• 2 tablespoons minced chives, plus more for garnish

• 1/4 teaspoon salt

• 1/2 teaspoon black pepper

• 1 cup Bisquick HeartSmart

Directions

1. Coat programmable slow-cooker insert with nonstick cooking spray. Cook turkey bacon in a nonstick skillet over medium heat until just crisp, 9 minutes.
2. In a large bowl, toss together potato wedges, turkey bacon, red pepper, onion and 1 cup of the cheese. In a medium bowl, whisk eggs, milk, chives, salt and pepper. Whisk in Bisquick.
3. Pour potato mixture into slow cooker. Add egg mixture and top with remaining cheese. Cover and slow cook on LOW for 5 1/2 to 6 hours (machine will switch to WARM after cooking). Cut into wedges and serve.

*recipes from www.FamilyCircle.com*