Protein Packed Breakfasts
Making sure to eat a protein packed breakfast is an excellent way to get your day off to a good start, feel satisfied through the day, and work towards correcting the over-eating / under-eating cycle. Here are some of my favorite breakfast options with a focus on protein. These ideas are particularly meant to be grab-and-go options (some meal-prep in advance may be necessary) or easy assembly options to keep your mornings running smoothly.
Kodiak Pancakes or Muffins: Kodiak brand pancake mix (in the breakfast aisle of the grocery store) is an excellent high-fiber/high-protein option. I particularly like the ‘buttermilk’ flavor. You can make the mix as pancakes or as muffins (there is a muffin recipe on the back of the box). Both the pancakes and muffins keep well in the refrigerator and freeze well if you make them in bulk. If you use the muffin recipe on the back of the box, I recommend the following modifications:
Use Skim Milk as the milk of choice.
Use Vegetable Oil instead of butter
Use a small amount of honey or added raisins instead of the recommended sugar.
Yogurt Parfait: Assemble a Yogurt Parfait with. This can also be paired with the Kodiak Pancakes/Muffins for a more substantive breakfast.
Plain (and preferably fat-free) Greek Yogurt. I’ve tried probably 10 different types of yogurt at this point and my #1 favorite is Fage brand 0% fat yogurt. It’s so creamy and delicious.
Fruit and/or Honey
Seeds (sunflower, chia, sesame, and flax seeds are great options) for added healthy fats and fiber.
Egg Bites: These don’t freeze well but keep well in the fridge for several days if you make a bigger batch.
Sautee veggies (whatever you have in the fridge - my favorite is a combination of tomatoes, onions, zucchini, and kale) and season to taste (I like using some chicken boullion).
Mix full eggs and some added egg whites (sold in cartons in the egg section) in a bowl.
In a well greased muffin tin, add the veggies to the bottom of the cups. Top off with Egg mix and bake at 350 for ~10-15 minutes. As they bake, it’s not uncommon that they will get very puffy but will deflate after you take them out of the oven.
Breakfast Burritos: These refrigerate and freeze well when made in bulk.
Sautee veggies (whatever you have in the fridge - my favorite is a combination of tomatoes, onions, zucchini, and kale) and season to taste (I like using some chicken boullion).
Mix full eggs and some added egg whites (sold in cartons in the egg section) in a bowl. Add to the Veggies and scramble the eggs.
If you are making these in bulk, let the egg mix fully cool to room temp before you wrap them up, otherwise the tortillas will get soggy when stored in the refrigerator/freezer.
Wrap it up in a low-carb tortilla (I like Santa Fe Company Carb Chopper Tortillas) and foil.
Smoothies: Blend skim milk, frozen fruit, and plain fat-free greek yogurt and serve. Adding a leafy green like kale to your smoothies is an easy way to sneak in some added vegetables and fiber. If protein powder is your thing, you can also add it for an extra-protein-packed breakfast option.
