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A protein-rich breakfast is a super filling meal and the perfect recipe to start your day off right, giving you more energy for every moment. Need help with the recipes? Check out seven food options here and rock the kitchen!
Starting the day with a good breakfast with protein is essential for having energy and it can be simpler than you think: just add ingredients such as eggs, animal protein – such as red meat, white meat and poultry – or vegetable protein – such as soy, chickpeas –, milk, cheese or yogurt to the meal.
Now, why include protein in recipes prepared early in the morning and what is the relevance of this nutrient? We have provided the answer to this and other questions in the article below and we will also show you how to make protein consumption a routine.
In addition, we have some very tasty suggestions to make this routine something enjoyable for you every morning. Keep reading!
What protein to eat for breakfast?
You can boost your breakfast menu with proteins found in vegetables, seeds and grains, nuts, fruits, eggs and cheeses. The variety of options caters to all tastes and satisfies even the most restrictive diets. See more!
Dark green vegetables
For the fitness crowd, dark green vegetables are excellent sources of protein and can even be part of breakfast. They are often used in famous “smoothies”, juices served cold and that mix several ingredients.
Making green smoothies with banana, for example, is a light way to include protein in a healthier meal.
Seeds, grains and oilseeds
Seeds and grains such as chia, quinoa and oats are also protein ingredients that go very well with fruits and porridges or can be added to bread and cake dough recipes to enrich them with protein.
The same goes for oilseeds, such as chestnuts and almonds.
Does peanut butter make the list? Yes! It is also a very practical option for those who have little time in the morning, but consume it in moderation: peanuts can be a great source of energy, but they are also very caloric.
Our recommendation is to try a whole-wheat bread with peanut butter instead of cream cheese. It can be a great way to start your day!
Proteins of animal origin
Last but not least, when it comes to proteins for breakfast, even those of animal origin are not lacking in terms of healthy eating, depending on how they are prepared. Highlights include:
- fish;
- eggs;
- cheeses of all kinds; and
- natural yogurts and other dairy products.
All of these are also protein foods, but in the case of eggs and fish, avoid frying them in a lot of oil and opt for just browning them in olive oil. Opt for white cheeses and less processed yogurts as well.
Taking advantage of all this variety, we have listed seven recommendations below to inspire you to include protein in your morning meals. Help yourself!
6 protein source options for breakfast
Green smoothie, oatmeal, eggs, crepe, tapioca, natural yogurt and tofu are the seven items on our special list of the best foods to eat in the morning, if you want to add protein to your coffee without giving up the flavor and pleasure of the meal.
1. Green or banana smoothie
A fruit smoothie or shake is a practical way to consume a good amount of energy and protein to start the day and the two recipes that win the most hearts are the banana smoothie and the green smoothie.
For the first, simply blend the sliced banana with ice in a blender and gradually add milk, always blending, until the consistency is ideal for drinking through a straw.
Milk alone is already a good source of protein, and when combined with bananas, it’s even better! It’s delicious!
You can also make a green smoothie with dark green vegetables, such as kale and spinach, orange, pineapple or apple, water and ice, all blended in a blender. And how about adding ginger and mint to the mix for more flavor and freshness?
Ideal for summer mornings, don’t you agree?
2. Oatmeal porridge
Another simple way to consume protein for breakfast is to make oatmeal, which can be combined in a variety of ways. It is worth noting, however, that oatmeal does not usually have a lot of protein, as 100 grams of the food contains 2.4 grams of the macronutrient, but it is a cereal that is very rich in fiber and super healthy!
The base of the recipe can be made up of oat flakes or oats mixed with mashed banana.
Add hot milk to moisten the flakes and whatever else your creativity demands: grated coconut, cinnamon or cocoa powder, raisins, chia seeds and even chopped fresh fruit. Everything to make your porridge more colorful and nutritious!
3. Eggs
Starting the day with a scrambled egg or a well-made omelet has its value! Of course we are talking about flavor, but the nutritional value of eggs is also undeniable.
It is one of the most complete foods, including when it comes to being a source of protein, and one of the few that offers the body all the main amino acids at once.
Furthermore, eggs are very versatile and can be prepared in several ways, including a low-carb omelette for a fitness breakfast, for example.
4. Crepioca with tuna
Making the dough is very easy: just beat a raw egg with one or two spoons of tapioca, add salt and black pepper to taste and put the mixture in the frying pan.
You can even swap the salt for sugar and make a sweet filling for your recipe, but our protein tip is to stick with the savory version and fill the dough with tuna (natural and never in oil), arugula leaves and tomatoes.
If you don’t have tuna, sardines are also good and are just as tasty.
5. Tapioca with eggs
Tapioca needs no introduction. It’s delicious, practical, light and goes with everything. The gum itself doesn’t have much protein – 2 g per 100 g – but it’s very easy to make a high-protein filling to add to it.
How about a creamy scrambled egg, making the snack even more nutritious and tasty?
You can mix the egg with ricotta cream and get a very tasty and healthy alternative to the sweet version with chocolate. It’s worth trying!
6. Full-fat yogurt
Speaking of practicality, including yogurt in your breakfast can be one of the simplest ways to add protein to the start of your day, especially if the yogurt is natural or at least whole and less industrialized, with less sugar and coloring.
It goes well on its own, with fresh fruits such as strawberries and bananas, with rolled oats and other grains and seeds and, in addition to being a great source of protein, it also works as an excellent intestinal regulator.
