Enhance a smoothie with walnuts, nut butter, chia or flax seeds, and cow s, soy, or pea milk for a high-protein breakfast. Add oats, frozen fruit, and spinach or kale for fiber and nutrients.
Egg muffins are convenient, savory breakfasts. Each large egg has about 6 grams of protein, which can be boosted with cheese or breakfast meat.
Make a protein-rich breakfast pizza with a whole-wheat crust, eggs, cherry tomatoes, mozzarella or goat cheese, basil, spinach, and optional sausage.
Create a protein-rich grilled cheese with whole grain bread and cheddar or Swiss cheese, which provide 4 to 6 grams of protein per slice.
A Greek yogurt parfait is a quick, high-protein breakfast. Greek yogurt has 10 grams of protein per 100 grams. Top with granola, fruit, almonds, and chia seeds for added nutrients.
Combine rolled oats and milk overnight for a ready-to-eat breakfast. Use high-protein milk or add Greek yogurt.
Huevos rancheros features corn tortillas with refried beans and a fried egg, topped with salsa, queso fresco, and cilantro. Beans and eggs provide protein, with additional benefits from beans improving cholesterol and gut health.
Chia seeds offer 4.7 grams of protein per ounce and are rich in omega-3s and fiber. Mix chia seeds with milk for pudding, adding cinnamon, honey, fruit, nuts, or peanut butter for additional protein.