20 High Protein Breakfast Foods to Start Your Day

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A protein-based breakfast is a great way to begin your day. A healthy meal with a good amount of protein and other essential micronutrients helps your body sustain energy, boosts your heart health, and makes you feel full. It serves as a building block for muscles, cartilage, and bones.

Your protein intake can depend on your body type, weight, and fitness goal. Here, we have discussed the list of 20 high-protein breakfast foods to start your day.

1. Peanut Butter Chia Pudding

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Peanut Butter Chia Pudding is breakfast with high protein loaded with healthy fats. It also contains a good amount of fiber to keep you feeling full throughout the day. Also, Chia seeds add essential fatty acids, omega-3, iron, and calcium to your diet.

Among varieties of chia seed pudding, this peanut butter and chia seed pudding is really special. The combination of two favorite ingredients, chia seeds, and peanut butter, along with almond milk, creates a creamy, sweet, and delightful pudding. Because it uses maple syrup as a sweetener, the pudding is refined sugar-free. Thus, it is a gluten-free and diet-friendly breakfast that will fit everyone.

2. Tofu Scramble

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Tofu Scramble is a perfect meal option for vegan people. It looks similar to soft scrambled eggs but super quick and easy to prepare. Simply, fry diced veggies and garlic in a pan, and when it is almost cooked add tofu and cook until it crumbles. For flavor, add some turmeric, spices, and black pepper.

Tofu scramble is an excellent source of protein and amino acids required for a healthy body. It is also linked with several health benefits such as reduced risk of heart disease and reduced menopause symptoms.

3. Greek Yogurt Parfait

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Greek Yogurt Parfait protein high breakfast and is one of the quick and easy meals. Just combine Greek yogurt, fresh fruits, and some crunchy granola with a drop of honey for sweetness. 

A yogurt parfait is not only delicious but also a great source of carbohydrates and calcium, which helps to promote your bone health. The fruit topping adds vitamins and minerals, and almonds add more protein and fiber to your diet. So, this layered fruit yogurt parfait makes a delicious breakfast for you and your family.

4. Smoked Salmon Bagel

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Smoked Salmon Bagel provides high protein for breakfast. It is a great source of micronutrients. Its high omega-3 content promotes good heart health and reduces inflammation. So, this fatty fish not only serves as a delicious breakfast but also brings several health benefits for you.

To make your salmon more delicious, add some ingredients like fresh herbs, flavors of lemon, and dill. Another variation can be adding a few slices of cucumbers and tomatoes along with avocados. Hence, the smoked salmon bagel is perfect to enjoy for a tasty morning meal.

5. Nutty Overnight Oats

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Nutty Overnight Oats is one of the best protein foods for breakfast while being low in fat and calories. Although it requires overnight preparation, it is one of the quick and easy oats recipes for your busy mornings.

For the morning meal, you may simply soak oatmeal in milk and store it in an airtight jar in the fridge overnight. And while serving, you may add some of your favorite ingredients, like nuts, fruits, and chocolates to make it more tasty.

6. Cottage Cheese Scrambled Eggs

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Cottage cheese provides a fluffy texture and savory flavor to the eggs. Not only is this a delicious variation of scrambled eggs but it's also a great way to achieve more protein and nutrients.

This delicious and healthy diet recipe requires only a few minutes to prepare. The cottage cheese will perfectly blend with scrambled eggs adding little creaminess and contributing great texture and taste. Its fluffy, creamy, and delightful taste makes it a perfect breakfast to start a day with.

7. Avocado Toast with Feta

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Avocado Toast with Feta is a healthy morning meal that is high in protein and other nutrients. Feta cheese is mostly used in the Mediterranean diet and offers several health benefits. Plus, Avocado toast is known for promoting cardiovascular health, improving blood sugar, and controlling diabetes.

To make your breakfast tasty, top toast with avocado, basil, and Aleppo pepper. And drizzle with lemon juice for extra flavor. You may incorporate whole-grain toast for extra fiber and then pair it with a protein source to make it even more delicious. The fats from Avocado and grains from toast will keep you full until lunch.

8. Peanut Butter Banana Smoothie

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Peanut Butter Banana Smoothie is one of the foods high in protein for breakfast. It can be made with just a handful of simple ingredients. It is the easiest smoothie but very tasty to eat. With ingredients like peanut butter, banana, and milk your healthy and delicious breakfast will be ready.

Besides taste, banana smoothie delivers plenty of protein, calcium, potassium, fiber, and vitamin E. Though it looks creamy and buttery, it is healthy fats and good for your health.

9. Huevos Rancheros

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Huevos Rancheros is a traditional Mexican recipe for breakfast but now has become popular throughout the world. This delicious meal featured mainly three ingredients and they are eggs, beans, and tortillas. You can use Picante sauce to spice up the black beans. And for extra crunch, have a sprinkle of cheese around the eggs.

As we know eggs and beans are rich in protein and other vitamins. But apart from that, beans contain phytochemicals that help to maintain cholesterol levels and reduce the risk of chronic inflammation.

10. Italian Sausage Casserole

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Like Tofu Scramble, Italian Sausage Casserole is also a super easy-to-make breakfast. It can be prepared with pasta, Italian sausage, cheese, and spaghetti sauce.

Not only a breakfast, this delicious casserole can be served even as a lunch or dinner meal. Plus, topping is done with basils and other herbs. As sausages are packed with nutrients like Vitamin B and iron, this meal is beneficial for those with low red blood cells.

11. Mango Whipped Cottage Cheese

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Mango Whipped Cottage Cheese is the high protein diet for breakfast because it does not contain any fat or calories. It is healthy and perfect for your morning meal.

The combination of fresh mango and cottage cheese is yummy. In this desert, cottage cheese is whipped with sweet mango to make a rich and smooth texture. And it becomes even more delicious if it is served with other tasty fruits such as sliced bananas and fresh strawberries.

12. Grilled Cheese Sandwich

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Grilled Cheese Sandwich is served with some fresh green veggies and salad. For an extra dose of protein, you can add some eggs and chicken as well. 

Furthermore, the sandwich can be served as a snack or lunch meal. This melty cheese and buttery bread will keep your tummy full and satisfied until your next meal. If you are craving for grilled cheese, try out this healthy, delicious, and high-protein alternative for breakfast.

13. Egg Muffins

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Egg Muffins are just as good as it sounds. Also, it can be a great choice, if you love savory breakfasts. A study shows that an egg muffin contains about 11 grams of protein and 4.6 grams of carbohydrates. Thus, simply adding an egg to your muffin could be an easy way to get more protein and other essential minerals.

Apart from a tasty early meal, egg muffins are also recommended for body weight management. The high protein found in eggs helps you to keep satiate and encourage weight reduction. Plus, the fiber found in them helps in your digestive health, cholesterol control, and blood sugar management.

14. Protein Smoothie

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Protein Smoothie is best morning meal for summertime. You can make it even more flavorful by using cow's milk or almond milk. For more protein, drop some walnuts, flax seeds, or chia seeds.

Consuming protein smoothies as a part of a healthy breakfast may improve your metabolism and reduce appetite. If you are an athlete or gym enthusiast, take this protein smoothie regularly. It will not just boost your strength during training but also help your muscle growth.

15. Cottage Cheese Fruit Bowl

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Cottage Cheese Fruit Bowl provides 24 grams of protein, which is well enough for the development of your organs, tissues, and muscles. Also, it is a great source of calcium and other essential vitamins required for your body.

To make it even more tasty, pair these cottage cheese with your favorite fruits and berries. Because cottage cheese is low in calories and high in protein it makes one of the perfect meals to have as your morning meals.

16. Protein Pancakes

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Protein Pancake is labelled as high in protein breakfast foods. For the pancake recipe, you may combine ingredients such as eggs, oats, milk, and banana and add some protein powder to make it a more protein-content cake. 

Since its recipe is very basic, you can easily make this dish at your home. Homemade protein pancakes would be a great option if you are a huge fan of it. 

17. Banana Nut Protein Oats

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The Banana Nut Protein Oats diet provides 20 grams of protein with just 330 calories. This makes it an even more special protein diet to have after gymming or workout.

You just require oats, bananas, milk, and protein powder to prepare this delicious meal. For more protein here you can add some nuts, egg whites, or protein shakes. In addition, topping your oatmeal with nuts will provide extra crunch and taste on it.

18. Protein Waffles

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Similar to Pancakes, Protein Waffles can be a wonderful first meal option even if you're short of time. Each waffle can provide you with about 10 grams of protein. 

Only with three ingredients, you can get this tasteful diet. Here, all you need for this recipe are eggs, oats, and cottage cheese. Topping with fruits, vanilla extract or Greek yogurt will enhance its flavor plus for sweetener, you may drop some maple syrup or coconut sugar.

19. Mushroom Spinach Scrambled Eggs

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Mushroom Spinach with Scrambled Eggs are best-in-class food combination for breakfast. With the creamy texture of mushroom and egg, it melts in your mouth while eating - making it flavorful.

Mushrooms are low-calorie foods that are rich in vitamins, fiber, and antioxidants. It can help improve your immune system and lower your blood pressure. Further, mushroom spinach with scrambled eggs makes a healthy diet even for people with heart disease.

20. No Bake Protein Balls

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No Bake Protein Balls is an indifferent menu on our list. Other than protein, these energy bites are rich in fiber and healthy fats which provide you energy to stay full throught the day.

These No Bake Balls are very easy and take only 10 minutes to cook. Mixing only five ingredients (chocolates, flax seed, peanut butter, oats and honey) in a bowl we can prepare these protein bites.

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