Easy and Healthy Protein-Packed Breakfast Ideas

Today I am sharing some easy and healthy protein-packed breakfast ideas. These breakfasts are not only simple to make, but most can be prepped in advance to make starting your day off on the right foot even easier.

Let's start by talking about protein and the benefits to starting your day with this essential nutrient.

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Why is protein important?

Protein is a hot topic these days, and for good reason. It is an essential part of a healthy diet. Protein is made up of chemicals called amino acids. These amino acids build and repair muscles and bones, help to make hormones and enzymes, and provide energy to your body. Some amino acids can be made by your body, however there are 9 amino acids that your body does not make. These are called essential amino acids. You can get these amino acids by eating a variety of protein sources, both plant and animal based.

Starting your day with a protein-packed meal also helps to keep your blood sugar stable. That, in turn, will help to keep you satiated and keep your cravings at bay throughout the day.

Here are some of my favorite easy and healthy protein-packed breakfast ideas.

Four Protein-Packed Breakfast Ideas

Yogurt Bowl with Nuts & Berries. I love this easy and tasty breakfast, especially during the warmer months. Start with your favorite Greek yogurt, preferably plain or low-sugar. I use plain, whole milk Greek yogurt (you could also use a non-dairy option like coconut yogurt). Top it with your favorite berries for fiber and antioxidants, walnuts, pecans or almonds for protein, healthy fat and micronutrients, and cacao nibs for a bit of sweetness - you could also do a few chocolate chips. This is a nutrient dense, high protein breakfast that's easy to throw together. For an extra protein punch, you can mix a scoop of protein powder into your yogurt!

Tip: If berries are not in season or not in your budget, try frozen berries. Pop a few into your yogurt bowl, let it sit for a bit, and then dig in. The berries sort of melt into the yogurt giving it a great tart flavor.

Chia Pudding with Nuts & Berries. This breakfast is a perfect make-ahead option because you need to mix the pudding ahead of time and let it thicken in the fridge. You can make the chia pudding on the weekend for easy breakfasts all week. I use the same toppings as I do in my yogurt bowl. Here is my go-to recipe:

Mix 1 cup coconut milk, 1/2 cup plain Greek yogurt (you can use flavored as well, but I like plain for a little tartness and less sugar), 6 tbsps chia seeds, 1 tsp vanilla, 2-3 tsps maple syrup in a bowl. Stir well. Let sit for five minutes and stir again. Then portion into bowls or jars with lids and place in the fridge to set. Put your favorite toppings on right before you eat it.

Meal Prepped Egg Cups. We eat A LOT of eggs in our house. They are a nutritional powerhouse and great for breakfast. I make a batch of egg cups every weekend in a cupcake or brownie tin. I start with one dozen eggs, a half cup of milk (can omit if dairy free, eggs may be a little less fluffy) and salt and pepper to taste. Whisk mixture together. Spray pan with oil, and divide between the twelve spots. I top mine with a small handful of cheddar cheese. Pop into a 350 degree oven for 20 min. Store in an air-tight container for up to five days. You can also add spinach or other chopped veggies for even more nutrition and flavor.

Tip: On the morning you want to eat them, top 2-3 egg cups with a scoop of guacamole or half of an avocado with salt and pepper. It's delicious, filling, and full of healthy fat and fiber from the avocado. Serve with a side of berries.

Overnight Oats - But Make It High Protein. Oats on their own can be delicious, but they do cause a blood sugar spike for most people. That means you may get a burst of energy, crash an hour or so later, then find yourself craving another carbohydrate. However, by adding some key ingredients you can create a filling and blood sugar friendly breakfast. I usually start with a 1/2 cup of oats and a scoop of my favorite chocolate or vanilla protein powder. Then stir in 1 cup milk of choice. (I use almond or coconut, but you could use any kind you like.) Next, add 1/2 tbsp chia or flax seeds. Add a pinch of salt. Stir well, and let sit in your fridge overnight. In the morning, stir and top with berries, nuts or nut butter. Dig in!

What are some other high protein breakfast ideas?

Omelet loaded with veggies, with a side of turkey sausage and berries.

Avocado toast with a smashed avocado and shredded hard boiled egg.

Homemade pancakes or waffles with a scoop or two of protein powder added to the mix, and then topped with almond butter and a sprinkle of chia or flax seeds. (If you live near a Costco, check out their mixed nut butter!)

Hit your fridge for leftovers. Who said breakfast has to be a traditional breakfast food? What about some leftover rotisserie chicken with some roasted veggies? A cup of hearty lentil soup? It may seem odd, but it really doesn't matter which foods you eat at certain times of day. What matters is what you are putting in your body.

Smoothies. I talked about my love for smoothies in this post. Check it out for tips on how to make the perfect, balanced smoothie.

Those are some of my favorite easy and healthy protein-packed breakfast ideas. Give them a try! Do you have a favorite? Leave me a comment below!

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