Nutrition: 10+ higher protein breakfast ideas
If you read my last post on the “dietitian-bashing” article from a very biased Washington Post reporter, thank you. My thoughts here are ever-evolving, including but not limited to, why does it feel so hard to be a dietitian these days? This podcast also has a thoughtful discussion on the topic if you’re interested.
Anyways, let’s talk about protein. And breakfast. I wrote a while ago about how important it is to eat breakfast, which it really is, but now let’s chat a bit about how to put together a breakfast that is as satiating as it is tasty. And by that I mean, it has to contain some protein.
But first, an anecdote
I cannot tell you how many times I’ve met with someone new who (shamefully) admits to overeating in the evening hours and either blames it on not having willpower, a sugar addiction, emotional eating, boredom, etc. In 99.9% of these cases, they were also skipping breakfast or having something teeny tiny like a bar, piece of plain toast or scrambled egg whites. The evening behaviors were simply the body’s way of reacting to inadequate nutrition earlier in the day; when something big is missing (like breakfast!) it is much easier to eat/overeat at night. In the majority of cases, the behavior ceased once we started honing in on breakfast - both eating it regularly in a way that was feasible and enjoyable, and eating the right combination of nutrients.
Why protein is important
Protein of course takes longer to digest and helps satisfy hunger, making it an important breakfast component after an overnight fast. Our bodies need protein constantly (they are the building blocks of all cells!) and they absorb protein more efficiently if consumed consistently throughout the day, as opposed to a large amount at one time or meal. And! If you’re a morning exerciser or runner, it’s essential to take some protein in within an hour of your workout to help muscles repair and recover.
Higher protein breakfast ideas
I’ll say this as many times as I need to - protein combined with carbs makes a much more satisfying meal or snack than protein alone. It should also be said that not having carbs in the morning can increase cravings for carbs and sweets later in the day (your body is smart, and knows what it’s missing!). Here are my favorite breakfast ideas that incorporate both protein and carbs:
Greek yogurt (2%, whole milk, whatever you prefer) with blueberries, granola, hemp seeds and honey
Whole grain toast with mashed avocado and two eggs on top
Tofu scramble with veggies and potatoes
Lemon ricotta pancakes with bacon (if you have time/are feeling fancy)
Oatmeal with a scoop of protein powder or collagen, topped with raspberries, chia seeds and peanut butter
Flour tortilla with scrambled eggs, cheese, spinach and salsa
Vegan sausage (like Beyond) on an English muffin with avocado or cheese and a side of fruit
Whole grain toast topped with Greek yogurt, strawberries and cinnamon
Bagel with cream cheese and lox
Cottage cheese with peaches, walnuts and honey
Easy smoothie like this one
Veggie omelet with peppers, onions, greens and goat cheese with toast or potatoes
Overnight oats made with Greek yogurt topped with fruit and nuts
The key
The real key is making time to eat if you tend to have busy mornings. This could mean waking up a little earlier or prepping something (like overnight oats or breakfast burritos) the night before so it’s good to go before you run out the door. I consider these acts a really important component to self care, and (I promise!) totally worth the minor tradeoffs.