High-Protein Breakfast Recipes For Weight Loss
Did you know that eating a high-protein breakfast helps you stay full longer during the day and increases your energy levels? It’s true, that high-protein foods help increase muscle mass which makes you burn more fat. Here are 9 healthy high-protein breakfast recipes for weight loss worth trying.
As the saying goes, breakfast is the most important meal of the day but that’s only true if you choose the right foods. Filling your plate with high-carb, and sugary foods will not only harm your overall health but also increase your sugar and carb cravings. This causes you to gain weight.
On the other hand, choosing foods that are high in protein along with nutrient-rich fresh vegetables will increase your energy levels, reduce brain fog, and keep you feeling full longer.
High-Protein Breakfast Recipes For Weight Loss
1. Sweet Potato, Eggs & Chicken Sausage Hash
I personally love this recipe! The flavors and aromas are going to blow your mind! Not only does this Sweet potato and egg hash recipe contain a good amount of protein but it is also low in calories and high in Vitamin D, and calcium.
The recipe did not list the nutrition facts so I went ahead and got it just for you! So since there are 4 eggs used in this recipe I recommend you make it for 4 so each serving contains:
231 calories | 11g total fat | 3.2g saturated fat | 168mg cholesterol | 523mg sodium | 17g total carbs | 3g dietary fiber | 4.7g total sugars | 13g protein | 65% vitamin D | 51mg calcium | 2mg iron | 375mg potassium |
2. High-Protein Yogurt Bowl
I know, a lot is going on in this recipe but you won’t regret making it, it’s delicious! I use a combination of low-sodium cashews, almonds, and hazelnuts. For sweetness, I choose raisins, blueberries, and a little bit of pomegranate seeds. For the base, I used Greek yogurt and some steel-cut oats. To add extra protein, I use 100% whey protein powder.
Ingredients for 2 servings | total time: 5 minutes
- 2 cups Greek yogurt (zero fat)
- 1/2 cup of steel-cut oats
- 1/2 cup of mixed nuts (toasted without salt)
- 1 cup of fresh blueberries
- 1 tablespoon of pomegranate seeds
- 1 tablespoon of seedless raisin
- 1 scoop of 100% vanilla whey protein powder (optional but recommended)
How to make:
Grab a bowl and add in the yogurt, protein powder, and oats. Stir and begin adding your toppings. let it sit for at least 10-20 minutes so that the oats become soft. Grab a spoon and bon a petite!
Each serving of this recipe has | 291 calories | 5.8g total fat | 1.1g saturated fat | 40mg cholesterol | 131mg sodium | 36.6g carbs | 3.2g dietary fiber | 18.3g total sugars | 25.4g protein | 122mg calcium | 3mg iron | 396mg potassium |
3. Southwest Tofu & Kale Scramble
Soybeans are a great source of fiber, protein, and healthy fats like omega-3 fatty acids. It’s also low in saturated fat which makes it perfect for a high-protein weight-loss diet. Soybeans are dried, soaked, crushed, and boiled to make tofu.
Each cup of tofu (248g) amounts to 20g of protein and when combined with kale, you get more plant-based protein. This Southwest tofu and kale scramble is also great for vegans so what are you waiting for? Jump in and try this recipe.
4. Cottage Cheese, Walnuts & Berries
I know, you’re wondering about the high calories right? So if you go for full-fat cottage cheese, we are talking about 222 calories per cup which isn’t good for weight loss. So I recommend using nonfat cottage cheese for this recipe, Don’t worry, each cup still contains anywhere between 14-28 grams of protein.
Make sure you don’t have any problems with dairy before trying this recipe though. Here is what you will need:
Ingredients for 1 serving| Total time: 5 minutes
- 1 cup nonfat cottage cheese
- 1/4 cup blueberries
- 1/4 cup strawberries (sliced)
- 1/4 cup raspberries
- 1/4 cup blackberries (optional)
- 1 tablespoon of chopped walnuts
- 1 tablespoon of slivered almonds
- 1/2 tablespoon organic honey or maple syrup
How To Make:
In a small bowl, add the cottage cheese with berries and sprinkle with nuts. Drizzle with honey or maple syrup and bon appetite!
This cottage cheese breakfast bowl recipe has | 211 calories | 7.6g total fat | 1.5g saturated fat | 8mg cholesterol | 407mg sodium | 20.8g total carbs | 5g dietary fiber | 11g total sugars | 17g protein | 95mg calcium | 8% iron | 290mg potassium |
5. Dill Salmon Scramble
I call this recipe a triple protein breakfast because eggs are high in protein as well as salmon! You also have the Greek yogurt topping which is also protein-based. So you wouldn’t be surprised if I told you that a single serving of this dill salmon scramble has 31 grams of protein!
6. Greek Yogurt, Peanut Butter Protein Bowl
Greek yogurt is actually one of my favorite types of yogurt because it is high in protein and rich in vitamins and minerals like B12, calcium, and selenium. It is also a great source of probiotics which does wonders for gut health.
Just one cup of Greek yogurt gives you around 14 grams of protein. Mixing your Greek yogurt with other high-protein ingredients like peanut butter, berries, and granola will turn your breakfast into a protein powerhouse! Try my Greek yogurt peanut butter protein bowl:
Ingredients for 1 serving | Total time: 5 minutes
- 1 cup of nonfat Greek yogurt
- 1 tablespoon of peanut butter
- 1 teaspoon organic raw honey
- 1/4 cup blueberries
- 1/2 a ripe banana (thinly sliced)
- 1/2 cup of grain-free granola
How To Make:
Mix the yogurt and the peanut butter using a whisk until evenly blended. Top with granola, blueberries, and bananas, and drizzle with honey.
This peanut butter yogurt bowl has | 406 calories | 10g total fat | 3.6g saturated fat | 0% cholesterol | 86mg sodium | 61.3g total carbs | 5.8g dietary fiber | 20g total sugars | 32g protein | 226mg calcium | 2mg iron | 646mg potassium |
7. Protein Pancakes
These protein pancakes are my absolute favorite but I need you to go easy on the maple syrup or honey or else you’ll be adding a lot more calories to your breakfast if you don’t. I recommend a tablespoon per serving.
Ingredients for 3 servings | total time: 20 minutes
- 1/2 cup of rolled oats
- 2 scoops of vanilla protein powder
- 1 medium banana
- 2 eggs
- 1 tablespoon of ground flax seeds
- 1 tablespoon of coconut or almond flour
- 1 teaspoon baking powder
- 1/2 teaspoon cinnamon
- a dash of salt
- 4 tablespoons of milk (fat-free or skim)
- butter or cooking spray for frying
- organic raw honey or maple syrup for topping
- fresh berries and strawberries for topping
How To Make:
get out your food processor and combine the oats, protein powder, flaxseeds, eggs, baking powder, flour, cinnamon, salt, and milk. Blend until very smooth. You can whisk everything up by hand but that’ll take forever.
In a non-stick skillet or grill, apply the cooking spray or butter, and using a measuring cup or spoon, pour 1/4 of the mixture and let it cook on medium-low heat for 2 minutes on both sides or until done.
Top with maple syrup or honey and fresh berries. Bon appetite! This batter should get you 4-5 pancakes which is almost 2 1/2 servings since you can only have 2.
Each serving of this protein pancake has | 368 calories | 8.4g total fat | 3.1g saturated fat | 220mg cholesterol | 270mg sodium | 36.9g total carbs | 6.3g dietary fiber | 14.8g total sugars | 37.9g protein | 13mcg vitamin D | 301mg calcium | 4mg iron | 960mg potassium |
8. Quesadillas with Spinach, Black Beans & Cheese
I tried this Quesadilla recipe a few days ago and I loved it! Maybe it’s because I love every type of bean on the planet except cannellini beans. The mixture of beans, spinach, and cheese will give you a whopping 37 grams of protein but I recommend you go with lo-fat cheese to reduce the calorie count.
9. High-Protein Baked Oatmeal
If you love oatmeal, you are going to enjoy eating every slice of this baked oatmeal recipe. There are a lot of healthy ingredients in this oatmeal such as chia seeds, rolled oats, greek yogurt, and so on. The recipe did not contain nutritional info but I checked and each slice comes with 10.8 grams of protein.
Why You Should Be Eating Protein Daily
1. Reduces Hunger Pangs
Studies show that eating protein daily helps reduce hunger hormone called ghrelin and increases the hormone peptide YY that is responsible for making you feel full.
Remember, the less food or calories you consume, the more weight you will lose so eating protein helps you lose weight by curbing your appetite and cravings.
2. Increases Muscle Mass & Energy
This is awesome for those who work out! Eating a high-protein breakfast or foods before working out helps increase your energy levels. Protein also decreases the speed at which your body absorbs carbs so you’ll have way more energy after a high-protein meal.
It’s also essential for building and maintaining muscle mass and if you didn’t know, the more muscle mass you have, the more calories your body will burn even when you are not doing anything.
3. Regulates Hormones
What better way to regulate your hormones than eating a hearty healthy breakfast right? So research shows that eating the right amount of protein daily helps regulate prolactin (PRL) which is a growth hormone.
With that being said, the same study showed that protein intake has way more effect on thyroid stimulating hormone (TSH).
(TSH) triggers your thyroid to release its hormones, which mainly impact your body’s metabolism. That’s great news for us trying to lose weight!
Finally, protein is important for balancing hormones like estrogen that maintain reproductive health and regulate periods, mood, and fertility.
How To Add More Protein To Your Diet
1. High-Protein Breakfast
Since breakfast is the most important meal of the day, it’s best to eat most of your protein at this time. Eggs, tofu scramble, blackberry smoothies, blueberry acai bowls, and cheese are some of the best sources of protein. I love having mushroom omelets, or eggs with cheese.
If you’re worried about how much egg is safe to eat, here is all you need to know: If you don’t have high cholesterol levels or heart problems, it’s safe to eat an egg daily but no more than 5 per week so a sweet spot would be every other day.
2. Go For More Nuts & Seeds
Did you know that nuts and seeds are great sources of plant-based protein? Yep, Chia seeds, flax seeds, hemp seeds, sunflower seeds, almonds, peanuts, pistachios, and cashews are great all high in protein.
These nuts and seeds can be added to puddings, yogurt, smoothies, oatmeal, salads, and even on some rice recipes. So definitely start experimenting with them in your recipes.
3. Choose The Right Snacks
It’s very important to eat snacks during the day when trying to lose weight because if you don’t, your metabolism won’t get enough fuel to function at its full capacity. With that being said, you need to choose the right snacks.
Some of my favorite high-protein snacks are Greek yogurt with fresh berries and almonds, apple and peanut butter toast, tuna and crackers, or a few turkey wraps. I recommend you prepare your snacks beforehand so that they are readily available when you need them.
How Much Protein To Eat Daily
The recommended amount of protein you need to eat daily to prevent deficiency is 0.8 grams per kilogram of body weight. If you want to check how much protein you need to be eating, try this free protein calculator.
Want Other High-Protein Recipes For Weight Loss?
So you see, there are so many good reasons why you need to start adding enough protein to your diet daily. I really hope you liked this post and please share it with your friends or save it for later if you did. You can also find me on Pinterest for more awesome posts, recipes, and tips. Until next time, stay awesome!