RECIPES FOR HIGH PROTEIN BREAKFASTS
Most of us either skip breakfast or consume a carbohydrate-rich one. Protein should definitely be included with breakfast to keep our energy level up and to prevent us from getting hungry too soon before lunch. Here are some healthy breakfast ideas.
Chocolate Peanut Butter Power Shake
Ingredients: (serves 1)
- ¾ cup of 2% milk
- 4 oz silken tofu drained
- 2 tbsp peanut butter powder
- 1/3 cup chocolate protein powder
- 2 tsp unsweetened cocoa powder
- 1 large Medjool date, pitted
- ¼ tsp pure vanilla extract
- pinch of Kosher salt
- ¾ cup ice
Instructions:
In a blender, add milk, peanut butter powder, protein powder, cocoa powder, date, vanilla, and salt until smooth. Add ice and puree until smooth
Nutrition Facts: per serving: 193 calories, 5 gm fat, 2 gm saturated fat, 35 mg cholesterol, 195 mg sodium, 20 gm carb, 3 gm fiber, 14 gm sugar, 20 gm protein
Open-Faced Frittata Sandwiches
Ingredients: (serves 8)
- 2 pints grape tomatoes
- 1 tbsp olive oil
- ½ tsp red pepper flakes
- 14 large eggs
- Kosher salt & pepper
- 1 lb broccoli crowns, finely chopped
- 4 scallions, chopped
- 11-oz package of Italian chicken sausage, cooked, cut lengthwise, and sliced
- 4 oz sharp white cheddar cheese, coarsely grated
- 8 slices Ezekiel bread toasted
Instructions:
Add tomatoes, oil, and red pepper flakes to a baking sheet. Put them on the lower oven rack at 450o and roast until the tomatoes open and are golden-brown on top. Let them cool for 5 minutes, then mash to create a thick spread.
In a large baking sheet and parchment paper, coat with oil.
In a large bowl, whisk eggs with ½ tsp salt and pepper. Fold in broccoli, scallions, sausage, and half of the cheese. Spread the mixture on a baking sheet.
Sprinkle with remaining cheese and bake until the frittata is slightly brown. Cut into 16 portions. Spread each toast with 3 tbsp tomato jam and top with 2 slices of frittata.
Nutrition Facts: per serving: 376 calories, 19 gm fat, 7 gm saturated fat, 370 mg cholesterol, 666 mg sodium, 27 gm carb, 6 gm fiber, 2.5 gm sugar, 28 gm protein
Overnight “Carrot” Cake Oats
Ingredients (serves 4)
- 2 cups unsweetened soy milk
- 1 ½ cups whole milk Greek yogurt
- 3 tsp pure maple syrup
- 2 tsp ground cinnamon
- 1 ½ tsp pure vanilla extract
- ½ tsp Kosher salt
- 1 ¼ cups rolled oats
- 2 ½ cups carrot, scrubbed, coarsely grated
- 2/3 cup toasted pecans, chopped
- ½ cup raisins, roughly chopped
- ¼ cup toasted unsweetened coconut chips, lightly crushed
- ¼ cup chia seeds
Instructions:
In a large bowl, whisk together soy milk, yogurt, maple syrup, cinnamon, vanilla, salt
Stir in oats, carrots, pecans, raisins, coconut and chia seeds
Divide among 4 jars, cover, and refrigerate overnight
Nutrition Facts: per serving: 541 calories, 27 gm fat, 6 gm saturated fat, 9 mg cholesterol, 348 mg sodium, 60 gm carb, 13 gm fiber, 26 gm sugar, 21 gm protein
Southwestern Breakfast Bars
Ingredients: (serves=8)
- 2, 14- oz cans of lentils, rinsed and drained
- 2, 4-oz cans of mild hatch chiles
- ½ cup nutritional yeast
- 1 ½ tsp ground cumin
- 1, 16-oz bag of frozen fire-roasted corn kernels
- 1 1/3 cup raw pepitas
- 1 bunch scallions, trimmed and cut crosswise
- 8 large eggs
- Sliced avocado
Instructions:
Heat oven to 475o, line 9×13 inch metal baking pan with parchment paper
In a large bowl, combine lentils, chiles, nutritional yeast, cumin, ½ tsp salt, 2 cups corn
In a food processor, pulse 1 cup of pepitas until finely chopped. Transfer to the first bowl
Pulse scallions until chopped, and transfer to the first bowl. Pulse eggs and remaining corn until corn is finely chopped. Transfer to the first bowl and stir all the ingredients
Spread corn mixture in the pan and top with remaining pepitas. Bake until top edges are deeply golden brown, then cut into 8 bars and top with avocados
Nutrition Facts: per serving: 385 calories, 16 gm fat, 4 gm saturated fat, 186 mg cholesterol, 385 gm sodium, 33 gm carb, 14 gm fiber, 7 gm sugar, 25 gm protein
Pumpkin Spice Protein Pancakes
Ingredients: (serves 4, with 2 pancakes each)
- 3 large eggs
- 1 cup low-fat cottage cheese
- ½ cup pumpkin puree
- 1/3 cup unflavored whey protein powder
- 1 tsp baking powder
- 1 ½ tsp pumpkin pie spice
- 1 ½ cups old-fashioned rolled oats
- ½ cup pecan halves, chopped
Instructions:
In a blender, puree eggs, cottage cheese, pumpkin puree, whey powder, pumpkin pie spice, baking powder, and one cup of oats
Add remaining oats and pulse to incorporate them
Heat non-stick skillet on medium
Spoon 1/3 capfuls onto skillet and spread each to 4-inch round, scatter pecans on pancakes and cook until golden brown on the bottom of them and bubbles are present, flip and continue cooking for about 2-3 minutes
Nutrition Facts: per serving: 336 calories, 16 gm fat, 3 gm saturated fat, 149 mg cholesterol, 393 mg sodium, 29 gm carb, 5 gm fiber, 5 gm sugar, 21 gm protein
Spinach and Cottage Cheese Muffins
Ingredients: (serves 6, 2 muffins each)
- 6 tbsp finely ground yellow cornmeal
- ¾ tsp baking powder
- ½ tsp Kosher salt
- ½ tsp pepper
- 6 large eggs
- 1 ½ cups low-fat cottage cheese
- 4 oz Gruyere cheese, coarsely grated
- 4 scallions, thinly sliced
- 1, 16-oz bag of frozen chopped spinach, thawed and squeezed
Instructions:
Heat oven to 475o, line 12-cup muffin pan with foil liners, and coat with canola oil
In a small bowl, whisk together cornmeal, baking powder, salt, pepper
In a large bowl, whisk eggs, then stir in cottage cheese and 1 ¼ cups Gruyere cheese
Stir in scallions, spinach, and all dry ingredients
Bake until golden brown and puffy
Nutrition Facts: per serving: 250 calories, 13 gm fat, 6 gm saturated fat, 214 mg cholesterol, 676 mg sodium, 13 gm carb, 4 gm fiber, 3 gm sugar, 22 gm protein