May 1, 2023

Recipes for a Protein-Packed Breakfast

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

Bagels, muffins, croissants… While those may all sound like an appealing way to start your day, there isn’t much protein in those foods. Plus, opting for a breakfast of straight carbs can often leave you heading towards a sugar crash and feeling hungry just hours after eating. Instead, try to incorporate protein into your morning meals.

Studies indicate that adults over the age of 65 should aim for at least 1.0 to 1.2 grams of protein per kilogram of weight per day. If you weigh 130 pounds, for example, you should try to get anywhere from 59 to 70 grams of protein per day. That’s around 20 grams of protein per meal. So if you skip protein in your breakfast, you can see how easy it can be to potentially fall behind on your daily protein goals.

Here are 8 recipes to try that can help you pack more protein into your mornings.

Protein Bites

“This recipe checks all the boxes: provides a softer texture, high protein, and amazing flavors!” says Sylvia Meléndez-Klinger, a registered dietitian and founder of Hispanic Food Communications.

Ingredients:

1/2 cup peanut butter or almond butter
1 cup quick oatmeal
1/2 cup unsweetened coconut flakes, toasted or favorite ready to eat cereal, crushed
1/2 cup ground flax seeds
1/2 cup semi-sweet chocolate chips or dried dates, pitted
1/3 cup honey
1 tsp vanilla extract

Directions:

In a large bowl, mix all the ingredients together.
Cover and chill for about 1 hour.
Form small balls with a scooper or with your hands.
Keep refrigerated or freeze.
Serve with low fat milk.

Yield: 24 small balls

Huevos Rancheros Burrito

Meléndez-Klinger describes this dish as “delicious, colorful and nutritious (high protein, high fiber) burrito” that you’ll be jonesing to make every day.

Ingredients:

1 (15 oz.) can black beans, drained and rinsed
1/2 cup Mexican salsa
8 medium eggs, whisked
4 medium whole grain tortillas
1 medium tomato
1 large avocado, thinly sliced

Directions:

In a blender, puree beans with salsa. Set aside.
In a medium skillet, spray with non-stick cooking oil and cook eggs over medium heat until moist and fluffy, for about 1 to 2 minutes. Set aside.
To assemble the burrito, spread bean puree over the four tortillas, divide eggs among the four tortillas and top with a couple slices of tomatoes and avocados.
Sprinkle each tostada with a pinch of your favorite seasoning and shredded cheese, if desired. Serve open or wrap and slice into bite size pieces.

Serves: 4 medium burritos

Protein Smoothie

“A protein smoothie is an easy way to increase protein intake when your appetite is poor,” says registered dietitian Wendy Lord.

Ingredients:

1 banana
1 Tbsp of peanut butter
1/2 cup strawberries
1/2 cup Greek yogurt
1/4 cup milk of your choice
A handful of ice cubes

Directions:

Add all ingredients to the blender and puree until creamy.
Enjoy!

This recipe will give you approximately 19g of protein, depending on what Greek yogurt and milk you choose. To increase the protein content, Lord says you can add a tablespoon of protein powder.

High Protein Omelet

“A large egg provides about 6g of protein,” says Lord. And to get even more protein in an omelet, you can add other high-protein ingredients to your omelets, such as Greek yogurt, cream cheese, bacon, or sausage. “A plain protein powder may also be helpful to give your eggy breakfast a protein boost,” she says.

Ingredients:

2 large eggs
1/4 cup Greek yogurt
30g shredded cheddar cheese
2 Tbsp baked beans
1 Tbsp diced tomato
1 handful shredded spinach

Directions:

Beat two large eggs with 1/4 cup Greek yogurt.
Cook over medium heat until the egg sets.
Sprinkle 30g of shredded cheddar cheese over one-half of the omelet.
Top with two tablespoons of baked beans, diced tomato and shredded spinach.
Once the spinach starts to wilt, season your omelet according to your taste and carefully fold over the other side.

This omelet, says Lord, will generally give you about 23g of protein.

Cottage Cheese and Fruit Bowl

Not an egg in the morning person? No problem. Cottage cheese is a great way to start the day with a lighter meal and a hearty dose of calcium, in addition to protein. Top a cup of low-fat cottage cheese with sliced strawberries, blueberries or peaches and you’re likely packing in some antioxidants as well.

“Cottage cheese is a protein powerhouse, with around 28 grams of protein per cup,” says Katherine Gomez, a registered dietitian in San Diego. “Fresh fruit adds natural sweetness and vitamins to this meal, making it tasty and healthful.”

Greek Yogurt Parfait

“Greek yogurt is an excellent source of protein, and this parfait can be made with your favorite fruits and granola,” says Barbara Kovalenko, a registered dietitian and nutrition consultant at Lasta. Layer 1 cup of Greek yogurt with 1/2 cup of mixed berries and 1/4 cup of granola for a breakfast that packs an average of 20-25 grams of protein.

Avocado Toast with Smoked Salmon

This is a fun version of the classic avocado toast that sneaks in some extra nutrients. “Avocado toast is a trendy breakfast item, and adding smoked salmon makes it even more protein-packed,” says Kovalenko.

Ingredients:

1 slice of whole-grain bread
1/2 avocado
Several pieces of smoked salmon
Salt, pepper, or everything bagel seasoning

Directions:

Toast 1 slice of whole-grain bread.
Top with mashed avocado, smoked salmon, and a sprinkle of salt, pepper, or everything bagel seasoning to taste.

This breakfast provides around 20 grams of protein.

Higher Protein Oatmeal

“Egg whites are an effortless, relatively inexpensive way to boost the protein content of any dish,” says registered dietitian Mary Wirtz. The egg whites in this dish add fluffiness to your typical bowl of oats without compromising the flavor.

Ingredients:

1/2 cup oatmeal
2 egg whites
Flaxseeds, chia seeds, or nuts
Fresh berries
Nut butter
Chocolate chips

Directions:

Follow the directions on the box to cook your oats. Mix in egg whites into the bowl.
Add in the egg whites during the last 30-60 seconds of cooking (this can even be done in a microwave).
Top with toppings of your choice, including: ground flaxseed, chia seed, slivered nuts, berries or fresh fruit, nut butter, or even a few dark chocolate chips.

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