15 High-Protein Breakfast Recipes and Ideas
Kick-start your day
Forget low-fat versus low-carb; protein is the nutrient most of us need more of to stay healthy, slim, and energized—especially at breakfast. That's why eggs are our favorite way to start the day. They're loaded with protein and vitamin D, plus hard-to-get choline, a nutrient that may curb anxiety and boost memory. Here are delicious, easy egg recipes, all packed with protein and low in calories and carbs.
Jammy Goat Cheese Waffle Sandwiches
Try this recipe: Jammy Goat Cheese Waffle Sandwiches
Who needs bread when you have waffles? Lend your next ham and cheese a sweet and tart twist by subbing in goat cheese and adding cherry jam.
Ingredients: Multigrain waffles, goat cheese, ham, baby arugula, cherry preserves
Sweet Potato & Black Bean Breakfast Burritos
Try this recipe: Sweet Potato & Black Bean Breakfast Burritos
Eating breakfast in burrito form is a delight. Now you can take a healthier track with this veggie-heavy version that will have you satisfied all morning.
Ingredients: Olive oil, eggs, tomatillo salsa, whole-grain tortillas, sweet potatoes, black beans, cilantro, hot sauce
Try this recipe: Quinoa Frittatas
Quinoa is a great protein source, making it a fantastic way to start the day. And by making them into "muffins," they're that much easier to serve up.
Ingredients: quinoa, olive oil, baby kale, eggs, mozzarella cheese, kosher salt, sun-dried tomato pesto
Cheesy Cast-Iron Skillet Scrambled Eggs
This recipe calls for fresh goat cheese and a few chives snipped on top. Have it ready in under 15 minutes!
Try this recipe: Cheesy Cast-Iron Skillet Scrambled Eggs
Frittata With Ricotta and Mixed Greens
Next time you have guests over wow them with this. Protein, healthy fats, and greens make this delicious, low-calorie frittata as healthy as it is delicious. Dark, leafy greens like kale, Swiss chard, or mustard greens are about 30 calories a serving and among the healthiest foods you can put on your plate, with loads of vitamins A, C, and K, plus fiber. Don't skimp on the fresh herbs called for in this recipe; they deliver a healthy dose of antioxidants along with flavor.
Try this recipe: Frittata with Ricotta and Mixed Greens
Scrambled Eggs with Chilies
These spicy eggs are like sunshine on a plate. They cook up in 4 minutes, pack nearly 20 grams of protein and a measly 6 grams of carbs, and the hot chiles are natural fat-burners and mood boosters. This recipe calls for using two large eggs plus egg whites, but you can swap that ratio if you are watching your saturated fat and cholesterol.
Try this recipe: Scrambled Eggs with Chilies
Bacon and Jalapeno Egg Sandwich
This crispy, meaty breakfast sandwich was inspired by the classic McMuffin, but it's so much better for you! Our version calls for organic eggs, a whole-grain English muffin, reduced-fat cheese, and a metabolism-boosting jalapeno pepper. Low-fat, high-protein turkey bacon makes it hearty enough to keep you full and satisfied all day.
Try this recipe: Bacon and Jalapeño Egg Sandwich
Braised Kale Frittata
Mini Smoked-Salmon Frittatas
Possibly the healthiest and most delicious brunch recipe ever created, these mini frittatas pack 17 grams of protein each, almost no carbs, and loads of heart-healthy omega-3 fatty acids, thanks to the smoked salmon. They cook up in less than 30 minutes, so why not make them this weekend?
Try this recipe: Mini-Smoked Salmon Frittatas
Sun-Dried Tomato, Goat Cheese, and Fresh Basil Frittata
Savor the Mediterranean flavors of this veggie-filled frittata, packed with protein, antioxidants, and calcium. For a lower-cholesterol version, use egg substitute and fat-free cheese.
Try this recipe: Sun-Dried Tomato, Goat Cheese, and Fresh Basil Frittata
Asparagus with Poached Eggs and Parmesan
Poached eggs, asparagus, and Parmesan make this the ultimate brunch recipe, but it's light enough to enjoy any time. Asparagus, a seasonal spring veggie, is full of vitamin K and folic acid, which keeps your cardiovascular system healthy. Plus, with 18 grams of protein, you'll have plenty of energy for the rest of the day.
Watch the video: How to Make Perfect Poached Eggs
Try this recipe: Asparagus With Poached Eggs and Parmesan
Crostini with Spinach, Poached Egg, and Creamy Mustard Sauce
Eggs Benedict get a makeover! Low heat is the key to making perfect poached eggs, and low-fat sour cream and mustard transforms rich Hollandaise sauce into a flavorful, low-fat version. Tip: Use whole grain bread for the crostini to kick up the fiber.
Try this recipe: Crostini with Spinach, Poached Egg, and Creamy Mustard Sauce
Spinach and Egg Breakfast Wrap with Avocado and Pepper Jack Cheese
This yummy wrap packs 22 grams of protein as well as heart-healthy monounsaturated fatty acids (MUFAs), which can help you lose belly fat. Avocados also pack high amounts of potassium, magnesium, folate, protein, and vitamins B6, E, and K. Add to that fiber and cholesterol-lowering plant sterols, and you have one amazing breakfast dish!
Try this recipe: Spinach and Egg Breakfast Wrap with Avocado and Pepper Jack Cheese
Individual Vegetable Frittatas
You can make these mini-veggie and egg muffins ahead of time for an easy and energizing breakfast during the week. Just pop them in the microwave to reheat and go.
Ingredients: Eggs, onion, mushrooms, milk, herbs, bell pepper, olive oil, salt and pepper
Watch the video: How to Make Mini-Vegetable Frittatas
Bacon-and-Egg Sandwiches with Greens
Try this recipe: Bacon-and-Egg Sandwiches with Greens
Give your bacon-and-egg sandwich a superfood boost with sautéed kale. (You can also use chard or any other favorite greens.
Ingredients: Bacon, onion, kale, eggs, English muffins, garlic, olive oil, pepper
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