Three words for you: Stop. Skipping. Breakfast. And stop skimping on it, too. Several studies, including one published in the journal Obesity, have found that you not only eat less later in the day when you eat a filling a.m. meal, but you also eat healthier items. What’s more: You avoid weight gain in the long-term when you pack your morning dish with protein.
That doesn’t mean you have to munch on the chalky taste of protein powder first thing in the morning, though. Each of these 13 protein breakfasts contain whole foods and natural ingredients so you can fuel your day the real way. Dig in!
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13 Protein Breakfasts to Power Your Morning
1. Eggs Baked in Portobello Mushrooms (20 g protein)
This muscle-building breakfast is endlessly customizable. Crack a 7-grams-of-protein-strong egg into each portobello, sprinkle with cheese, bake and garnish as your heart desires. For even more protein, try topping your baked eggs (you get two per 259-calorie serving) with diced bacon or prosciutto. Photo and recipe: Vered DeLeeuw / Healthy Recipes
2. The Husband Protein Smoothie (20 g protein)
Instead of protein powder, a scoop of almond butter and hemp seeds bulk up this berry and spinach smoothie. (That means it’ll keep you full for hours!) Sip on it in the a.m. and you’ll check off four servings of fruit and two servings of veggies before lunch, too. Photo and recipe: Maryea Flaherty / Happy Healthy Mama
3. Tofu Scramble with Roasted Tomatoes (31 g protein)
This vegan scramble takes advantage of the fact that tofu is a blank canvas. For a flavor fiesta, doctor up the egg substitute with nutritional yeast — it offers a cheese-like flavor and additional protein — plus plenty of herbs and spices like turmeric, garlic powder and Italian seasoning. Photo and recipe: Perry Santanachote / Life by Daily Burn
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4. Peanut Butter Cup Protein Overnight Oats (21 g protein)
Calling everyone with a sweet tooth! Your best day ever starts with a simple and nutritious breakfast that tastes just like dessert. In a container, stir together Greek yogurt, peanut flour (the two hidden protein aces), oats, milk, cocoa powder and stevia before bed. Then, you’ll wake up to a decadent yet diet-friendly delight. Photo and recipe: Amy Atherton / Amy’s Healthy Baking
5. Savory Pesto Quinoa Breakfast Bowls (23 g protein)
Refuel after a tough morning workout with this super-powered quinoa bowl. With healthy fats from avocado and pine nuts, carbs from quinoa and veggies, and protein from eggs and nutritional yeast, your muscles will be well on their way to PR territory. Photo and recipe: Alyssa Rimmer / Simply Quinoa
6. Healthy Eggs Benedict (18 g protein)
To slash more than 400 calories from a traditional benedict, the light hollandaise sauce in this recipe calls for chicken broth in place of some of the butter. Don’t worry: Turkey bacon and runny eggs ensure that it maintains its hearty flavors — and healthy protein level. Photo and recipe: Perry Santanachote / Life by Daily Burn
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7. Smoked Salmon and Cream Cheese Wraps (24 g protein)
Take the essential components of bagels and lox — except wrapped up in a low-carb tortilla — for a breakfast healthy enough to have every morning. If you like, add a few sprigs of fresh dill and a spoonful of capers for an herby, salty bite. Photo and recipe: Christel and Tobias Oerum / The Fit Blog
8. Turkish-Style Savory Breakfast Bowls (18 g protein)
A taste bud-tempting team of parsley, garlic, paprika and red chili flakes lend a captivating bite to this dish. Meanwhile, ground sausage, hard-boiled eggs and goat’s milk yogurt make the breakfast a strength trainer’s dream. Photo and recipe: Lindsay Cotter / Cotter Crunch
9. Healthy Breakfast Quesadilla (25 g protein)
Are you convinced that all quesadillas are a diet disaster? Think again. This well-balanced egg and cheese dish features plenty of greens in lieu of all that typical grease. If you have them handy, toss in a handful of diced tomatoes or peppers for even more vitamins. Photo and recipe: Kelli Shallal / Hungry Hobby
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10. Quinoa and Lentil Power Bowl (23 g protein)
By now, it’s pretty evident that eggs are a protein-smart breakfast choice, but they actually act in a supporting role (as the garnish) in these whole grain bowls. Lentils, quinoa and kale — four cups of the greens add a whopping 12 grams of protein — are the real stars of this savory recipe. Photo and recipe: Chelsey Amer / C it Nutritionally
11. Tofu in Purgatory (20 g protein)
Inspired by eggs in purgatory, also known as shakshuka, this recipe utilizes the same spicy tomato sauce as the base, but tops it with tofu to make the dish vegan. For extra heat, add some finely diced hot peppers in addition to the red pepper flakes. Photo and recipe: Mel / A Virtual Vegan
12. Healthy Huevos Rancheros (17 g protein)
Avocado, cilantro, cumin and lime infuse each bite of this dish with south-of-the-border flair, while black beans, cheese, and eggs pile on the protein. Top with a fresh-made salsa-like sauce to complete the morning masterpiece. Photo and recipe: Perry Santanachote / Life by Daily Burn
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13. Spiralized Breakfast Casserole (20 g protein)
Casseroles have come a long way since grandma’s condensed soup version. Because this one is ridiculously light, go ahead and enjoy two servings. This protein-packed breakfast combines only virtuous ingredients like spiralized zucchini and sweet potato, plus turkey sausage, egg whites, spinach and plenty of herbs and spices. Photo and recipe: Megan Olson / Skinny Fitalicious