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14 Protein Packed Breakfasts to Keep You Full All Morning

By Anisha Jhaveri | October 12, 2018 | Greatist

Most of us have no problem getting in our daily dose of protein—in fact, we might be consuming even more of it than we need. But it turns out it's not just about how much protein we eat. Studies show that the way we distribute our intake through the day can have significant effects on how it's synthesized by our muscles.

Solution? Divide protein evenly among all three meals—and especially after a workout—rather than cramming it into one. Registered dietitian Elizabeth Jarrard recommends starting at breakfast, with 10 to 30 grams. Bonus: More protein in the a.m. will keep you full and help you avoid mindless midmorning snacking.

Check out these 14 recipes that fall within Jarrard’s parameters—no protein powders necessary.

Savory

1. Scrambled Egg and Veggie Breakfast Quesadillas

1. Scrambled Egg and Veggie Breakfast Quesadillas

Photo: Avocado Pesto

Protein per serving: 19 grams A cheese-free quesadilla? It's a thing! This recipe shows you how to do it right, using scrambled eggs and avocado to seal the tortillas together and adding black beans for more protein.

2. Sweet Potato Hash With Sausage and Eggs

2. Sweet Potato Hash With Sausage and Eggs

Photo: Delicious Meets Healthy

Protein per serving: 25 grams A standard egg and sweet potato hash gets a protein upgrade with the addition of chopped sausage. Everything about this dish—even the minimal seasoning—is simple, but the parts add up to a delicious result.

3. Homemade Healthy Breakfast Nachos

3. Homemade Healthy Breakfast Nachos

Photo: Food Faith Fitness

Protein per serving: 17 grams To make nachos breakfast-worthy, this recipe transforms them from a gloppy pile of melted cheese to a bright, crunchy mix of fresh ingredients with a few healthy extras and swaps. Eggs lend some extra nutrition, while Greek yogurt steps in for sour cream and gluten-free tortillas keep things wheat free.

4. Baked Denver Omelet

4. Baked Denver Omelet

Photo: Recipe Runner

Protein per serving: 30 grams Omelets usually come with a side of ham and potatoes; this one eliminates the need for extra pans by cooking the sides right into the eggs! Use lean ham to trim the fat while keeping the protein count up.

5. Chickpea Flour Scramble

6. Chickpea Flour Scramble

Photo: Vegan Richa

Protein per serving: 33 grams Chickpea flour is a great source of meatless protein, clocking in at 10 grams per half cup. Here, it's dusted with a few spices and scrambled just like eggs. Throw in a few veggies so you can start the day with protein and produce.

6. Mushroom and Avocado Breakfast Burrito

7. Mushroom and Avocado Breakfast Burrito

Photo: Begin With Nutrition

Protein per serving: 20 grams This burrito proves that eating vegan doesn’t mean saying good-bye to protein. Without any dairy, meat, or eggs, it gets a whopping 20 grams per serving from a generously seasoned mix of mashed tofu and black beans.

7. Ground Turkey Brussels Sprouts Skillet

8. Ground Turkey Brussels Sprouts Skillet

Photo: My Heart Beets

Protein per serving: 23 grams Skillets don't always have to include eggs to be rich in protein. This one gets plenty from the ground turkey alone. Spice it up with pepper and cayenne—it'll be sure to wake you up first thing in the a.m.

Sweet

8. Greek Yogurt Oat Pancakes

9. Greek Yogurt Oat Pancakes

Photo: Kim's Cravings

Protein per serving: 30 grams You won't find a spoonful of protein powder in this dish—thanks to the power of Greek yogurt and egg whites! These healthy pancakes are so insanely easy, they're even perfect for a weekday morning.

9. Chocolate Quinoa Healthy Breakfast Bowl

11. Chocolate Quinoa Healthy Breakfast Bowl

Photo: Yuriel Kaim

Protein per serving: 13 grams Yes, you read that right: It's OK to have chocolate for breakfast in this case. If you have leftover quinoa, this chocolaty, gluten-free breakfast comes together in no time. The cold fruit makes a great contrast to the warm, protein-rich grains underneath.

10. High Protein Vanilla Chia Pudding

High Protein Vanilla Chia Pudding

Photo: Simply Quinoa

Protein per serving: 13 grams Quinoa, chia seeds, and hemp hearts create a powerhouse protein trio in this refreshing pudding. Make it the night before to save time.

11. Banana Bread Greek Yogurt Parfait

13. Banana Bread Greek Yogurt Parfait

Photo: EMeals

Protein per serving: 14 grams With its thick texture plus tons of calcium and protein, Greek yogurt makes this layered breakfast extra satisfying. Only four other ingredients are needed for the no-cook recipe, so it's a fuss-free way to fuel up.

12. Real California Breakfast Bowl

 
Real California Breakfast Bowl

Photo: Cape Fear Nutrition

Protein per serving: 17 grams Cottage cheese is one of the lowest-in-fat and highest-in-protein cheeses out there, so even half of a cup provides plenty. Spooned up alongside oats, walnuts, and fruit, this is the perfect picture of a balanced breakfast bowl.

13. Apple, Cinnamon, and "Oatmeal"

17. Apple, Cinnamon, and "Oatmeal"

Photo: The Healthy Foodie

Protein per serving: 11 grams This Paleo recipe lands in “so crazy it’s genius” territory, because the stuff you see in the bowl is—wait for it—cauliflower! Riced and then cooked in coconut milk with eggs, flaxseeds, and pecans for protein, it ends up with a look and taste that’s somewhere between oatmeal and rice pudding.

14. Banana Breakfast Cheesecake

18. Banana Breakfast Cheesecake

Photo: Amy's Healthy Baking

Protein per serving: 13 grams Cheesecake in the morning? With a crust made of whole-grain oats and a filling made of low-fat cream cheese, banana, and just a touch of honey, it’s possible! The baking and chilling process requires planning in advance, but with this dessert-like breakfast waiting at the end, it’s worth it.

For more great fitness tips, healthy recipes, and inspiration, check out our friends at Greatist.

Anisha Jhaveri
Greatist