Top 10 High Protein Breakfast Recipes to Keep You Full

We now all know that proteins are healthy - they provide amino acids that are important for building and maintaining muscle mass . In addition, they keep you full longer and cause no spikes in your blood sugar levels .

high protein breakfast


But how do you ensure in practice that you actually get all the proteins you need? You do that by starting the day with a high protein breakfast . We give you 10 great suggestions!

Why a protein-rich breakfast?

When you start the day with a high protein breakfast, it immediately has important nutrients. The proteins prevent binge eating  in the afternoon because they do not expose your body to the blood sugar peaks and valleys that fast carbs such as in corn flakes and cruesli can cause. The following 10 protein-rich breakfasts are a fantastic way to get through your morning well.

1. Quinoa breakfast

Most people only know quinoa as a savory semi-grain, but thanks to the neutral nutty taste it is also great to use in sweet breakfasts. Quinoa contains all amino acids and delivers 14 grams of protein per 100 grams (raw). Mix the cooked quinoa with pieces of apple, a dash of vegetable milk and a good pinch of cinnamon , and add some chopped walnuts for some extra healthy fats .

2. Farm omelette

Eggs are the next topper when you want to make a protein-rich breakfast. Perhaps the easiest way is to bake an omelet. For example, mix it with leftover vegetables , cubes of chicken or crumbled feta , and you know for sure that you wo n't have to eat a bite until lunch .
For extra protein you can easily add chicken fillet or slices of ham. Even  cottage cheese doing well here: it gives you a nice omelet fresh taste!

3. Protein pancakes

What could be better than pancakes for breakfast? You definitely start the day well with these protein pancakes ! Fortunately the recipe is very simple. Add 150 grams of oat flakes, 100 grams of cottage cheese , 3 eggs, 100 ml of milk and some cinnamon in the blender. Heat some oil in the pan and bake 5-6 pancakes from the batter. You have the freedom to use skimmed or whole curd / milk, depending on your personal goal!


4. Greek yogurt or cottage cheese

Yogurt or cottage cheese should of course not be missing in this list of high protein breakfast. Dairy is full of protein, and the great thing about yogurt and cottage cheese is that you can vary it almost endlessly to make them more protein-rich.
For example, add finely chopped nuts or a spoonful of linseed and fruit ! You can choose whether you prefer to eat low-fat or full-fat dairy; the full contains many healthy fats , but is also much more calorie-rich. It depends on your preference! Also see:

5. Oatmeal

In addition to carbohydrates, oatmeal contains nearly 13 grams of protein per 100 grams, and when you prepare it with (vegetable) milk and nuts, the protein content only goes up further. If you want to tackle it really well, you can also add linseed or pumpkin seeds , for example . Eat with some forest fruits for the sweet taste, and your morning can't go wrong.

6. Bread with cold cuts and cottage cheese

Bread (and carbohydrates in general) are increasingly in the wrong light lately. When you consume bread in moderation, this does not have to be a problem at all. Certainly not when you combine it with protein-rich fillings.
Take wholemeal or spelled bread and cover with roast beef and cottage cheese. Of course you can also use gammon, chicken fillet or other lean meat here . Season with cucumber , tomato and some pepper.

7. Super-fast Brinta shake

Do you really not have time to eat in the morning? Mix some (skimmed) milk with Brinta in a shake cup and drink it on the way to work or school. This combination is literally ready within 30 seconds and provides you with protein and slow carbohydrates that you can certainly use for a few hours. Do you want to get some extra calories ? Then add one or two tablespoons of peanut butter and mix it in the blender.

8. Homemade protein shake

If you don't have much time in the morning, you may find it hard to get whole bites of egg or bread. A home-made protein shake is then probably the best option to still be able to eat a high protein breakfast. For a substantial quantity, mix two frozen bananas with 200 grams of low-fat cottage cheese, 30 grams of peanut butter, 100 milliliters of low-fat milk and 2 teaspoons of cocoa. Mix in a blender to make a delicious milkshake on the go!

9. Protein bars

Protein bars are also ideal as a protein-rich breakfast when you have little time. The advantage of these bars is that you can easily prepare them in advance. This way you can get ahead with it for a while!
Mix 100 grams of fine oatmeal, 200 grams of protein powder and 15 grams of cocoa powder in a bowl. Add 50 grams finely chopped nuts (unroasted and unsalted). Finally, add 100 ml (skimmed) milk (or coconut milk), 50 grams of honey and 50 grams of peanut butter. Knead the whole into a firm dough and divide this over a small baking dish. Press it well and put it in the fridge for at least 30 minutes.

10. Legume salad with tuna

Do you like to start the day with a salad? Then try this legume salad with tuna. For vegetables, legumes contain an enormous amount of protein. They are also an important supplier of fibers : they are good for bowel movements and give you a feeling of satiety for a long time .
Buy a can of bean mix at the supermarket (for example: Bonduelle Bean mix tricolore). Mix this with lettuce, tomato, cucumber, a can of tuna (water-based) and possibly a dash of olive oil. For extra protein you can add a boiled egg here. Enjoy your meal!

Post a Comment

0 Comments