4 Quick And Healthy Breakfasts With 30g Of Protein

Vogue

9 hours ago

If you know you need to eat more protein but aren't sure where to start, breakfast is a good place. Eating a sizeable portion of your daily protein goal first thing not only ticks a box early, it also helps to curb energy slumps, sugar cravings, and sluggishness later in the day. Current guidelines recommend 0.75g of protein per kilogram of body weight per day, but this number can change depending on your age and lifestyle. For example, if you strength train regularly or have an active job, this number may increase. If you're older and more sedentary, it'll decrease.
'Eating a healthy portion of protein for breakfast can help balance blood sugar and energy,' says nutritionist and founder of Artah, Rhian Stephenson, who tends to recommend closer to 1.2g of protein per kilogram of bodyweight to her clients. 'Plus, studies have shown that front-loading your day with adequate protein improves satiety and decreases appetite throughout the day.' Consider us persuaded. Here are four simple high-protein breakfast recipes to incorporate into your morning routine.
1. High-protein yogurt bowl
Nutritionist and functional medicine practitioner Farzanah Nasser eats this high-fiber, high-protein breakfast most mornings. 'This recipe hits 30g of protein and 13g of fiber, which is almost half of the daily recommended amount. It also contains two sources of probiotics (which help maintain a healthy gut microbiome), and will keep you full until lunchtime—no energy crashes in sight.'
Ingredients
150g 0% fat Greek yogurt
¼ to ½ cup kefir
20g shelled hempseed
20g ground flaxseeds
1 tsp chia seeds
1 heaped tsp oats
1 heaped tsp almond butter
Fruit of choice
Optional: honey
Method
Add the yogurt, kefir, hempseed, flaxseeds, chia seeds, and oats into a bowl and mix well. Then top with your fruit of choice (Nasser likes one kiwi fruit) and a drizzle of almond butter and honey.
2. High-protein spinach scramble
'This satisfying breakfast is quick to make and provides a healthy dose of protein to start the day,' says Lingo by Abbott's resident nutritionist, Sophie Bertrand. 'Eggs are rich in a variety of nutrients, including vitamins A, B12, E, as well as choline, zinc, and selenium. The spinach adds beneficial antioxidants and fiber, too.'
Ingredients
3 large eggs
¼ cup low-fat cottage cheese
½ cup fresh spinach
1 tsp olive oil
Salt and pepper to taste
Optional: 1 tbsp chia or hemp seeds
Method
Heat a pan over medium heat and add the olive oil. Crack the eggs into a bowl and whisk them until the yolks and whites are well combined. Pour the eggs into the pan and cook, stirring gently, until they begin to set but are still slightly runny. Add the cottage cheese and spinach to the eggs and continue cooking, stirring occasionally, until the eggs are fully scrambled and the spinach has wilted. Season with salt and pepper to taste, and sprinkle in chia or hemp seeds if using. Serve immediately and enjoy.
3. High-protein peach smoothie
'This 'springtime in a glass' smoothie not only delivers more than 30g of protein—thanks to the protein powder—but the hemp seeds and nut butter support everything from blood sugar balance to muscle recovery and neurotransmitter health,' says naturopathic nutritionist and hormone specialist Jessica Shand. 'The maca root powder helps with energy and hormone balance, while the bee pollen supports immunity, and the fruit is rich in antioxidants.'
Ingredients
200ml organic kefir
50ml unsweetened almond milk
1 scoop protein powder
1 tsp maca powder
1 tbsp bee pollen
1 peach
1 cup frozen raspberries
½ cup frozen avocado
½ cup frozen mango
2 tbsp hemp seed
1 tbsp nut butter
Method
Add all ingredients to your blender and blitz until smooth.
4. High-protein vegan eggs on toast
'Tofu is a minimally processed product made from soya beans and is an excellent source of protein with good amounts of all nine essential amino acids,' explains plant-based nutritionist Rohini Bajekal. 'This recipe is also rich in herbs and spices, which are the most antioxidant-rich of all food groups. When you use them in dishes, it tends to reduce the desire for excess salt, oil, and sugar.' This recipe pairs well with sourdough or rye bread, says Bajekal, but you could also pop it into a wrap for a portable version.
Ingredients
150g firm tofu (15g protein
50g chickpea flour (10g protein)
30g spinach (1g protein)
2 tbsp nutritional yeast (4g protein)
1 slice wholemeal bread (3g protein)
¼ avocado
1 tbsp olive oil
½ small onion, diced
¼ bell pepper, diced
½ tsp turmeric
¼ tsp paprika
¼ tsp cumin
Optional: ¼ tsp black salt
Salt and pepper to taste
Fresh herbs such as basil for garnish
Method