Ham & Cheese Egg Cups | Quick & Easy Keto Meal Prep
20 Protein-Packed Breakfasts That Don’t Involve Eggs
Okay, I get it. I should be eating protein, protein, and more protein at breakfast. (Like, at .)
And yes, that protein should come with some high-fiber fruits or veggies and whole grains, says Jessica Fishman Levinson, R.D., of .
But...what if I'm really, really sick of breakfast's go-to protein: eggs? (Don't @ me! It happens!)
If you're like me and need a break from your typical scramble, try one of these 20 egg-free breakfast ideas from Levinson:
1.Cottage cheese parfait:Top 1 cup of low-fat cottage cheese with 2 tablespoons of chopped almonds or pistachios for an extra 3 grams of protein, 1/2 cup of your favorite fresh fruit, and a dash of cinnamon.
2.Mediterranean breakfast bowl:Mix 1 cup of low-fat cottage cheese with 1/2 cup sliced cucumbers, a handful of diced tomatoes, and dried herbs (think flavor boosters like thyme, oregano, or rosemary).
3.Fall breakfast bowl:Toss 1/2 a cup of cubed butternut squash with 1 tablespoon of olive oil, 1 teaspoon of maple syrup, and a dash of cinnamon. Roast at 400 degrees F for 25 to 30 minutes. Reheat at breakfast, then pile onto 1 cup of low-fat cottage cheese.
4.Cottage cheese pancakes:Stir in 1/2 cup low-fat cottage cheese into your pancake batter to add 12 grams of protein to breakfast staple. (Get the recipe fromWoman's Day).
Here are 3 super easy cottage cheese bowls to get you started:
5.Fruit smoothie:Blend 1 cup of plain kefir, 2 tablespoons of peanut or almond butter (for an additional 8 grams of protein), 1/2 a cup of fresh or frozen fruit, and a few cubes of ice (if the fruit you use isn't use frozen).
6.Cereal upgrade:Pour 1 cup of low-fat kefir over 3/4 cup of whole grain cereal. Top with 1/2 cup of fresh fruit and a dash of cinnamon.
7.Kefir muffins:Add 1 cup of plain, low-fat kefir to homemade muffin batter—you'll bump up the protein and make the dough extra moist. (Get the recipe from Eating Made Easy.)
8.Mason jar parfait:Layer 1 cup of Greek yogurt along with 1/2 cup of your favorite fruit (think frozen berries or fresh pears) and 1/2 cup of granola (opt for varieties with fewer than 10 grams of sugar per 1/2 cup serving).
9.Yogurt toast:Over the weekend, bake a quick spiced pumpkin bread or cranberry-orange bread you can eat all week long. Warm up a slice in the morning, and top with 1/2 to 3/4 cup of Icelandic or Greek yogurt for plenty of protein and staying power.
10.Chocolate-hazelnut bowl: Stir 2 tablespoons chocolate-hazelnut spread and 1 tablespoon raspberry jam into 1 6-oz container of Greek yogurt, then top with raspberries. (Get the recipe fromGood Housekeeping.)
11.Yogurt breakfast pops:Thin out 1 cup of Greek yogurt with 1/4 cup of milk and 2 tablespoons of honey in a bowl. Then layer it inside popsicle molds with your favorite fruit preserves and low-sugar granola. Let freeze overnight. (Get the recipe fromThe Kitchn.)
Protein: 4-6 grams per serving
12. PB oats:Dry oats have roughly six grams of protein per 1/2-cup serving, so mix 2 tablespoons of almond or peanut butter (eight grams of protein) into your oatmeal for a fiber and protein-rich meal. Get an extra dose of protein by either making your oats with soy milk (eight grams in 1 cup), or topping with Greek yogurt, cottage cheese, or kefir.
13.Blueberry overnight oats:Mix together 1/2 cup of oats, 3/4 cup of plain yogurt or kefir, 2 tablespoons of sliced almonds, and 3/4 cup of diced pears or frozen blueberries.
14.PB toast:Spread 2 tablespoons of almond or peanut butter onto whole-grain toast. Your best bread bets: Dave's Killer Bread (5 grams of protein per slice) or Ezekiel 4:9 sprouted grain breads (4 grams of protein per slice). Add some fruit slices and some chia seeds to make it more filling (and vitamin-packed).
15.Cinnamon-sugar toast:Take a piece of whole-grain toast and top with 1/2 cup of cottage cheese. Sprinkle lightly with cinnamon and sugar.
16.Fruit and nut toast:Top a piece of whole-grain toast with 1/2 cup Greek yogurt or cottage cheese. Add 1/2 cup of your favorite fruit and a tablespoon of pistachios on top.
17.Fruit and cheese cup:For a sweet and easy meal, top 1 cup part-skim ricotta with 1/2 cup of your favorite fruit (roasted peaches, plums, or pears are delish here), a sprinkle of cinnamon, and 2 tablespoons of chopped almonds or pistachios.
18.Winter veggie bowl:Toss 6 cups of your favorite hearty winter veggies (parsnips, carrots, squash, sweet potatoes, etc.) in 2 tablespoons of olive oil, 1 teaspoon of salt, and 1 tablespoon of thyme. Roast in the oven at 400 degrees F for 35 to 40 minutes. When ready to eat, top a 1/2 cup of reheated veggies with 1 cup of ricotta and 2 tablespoons of pistachios.
19.Ricotta-oatmeal cups: Combine 3 cups of oats, 1 teaspoon of cinnamon, 1/2 teaspoon of ground nutmeg, 1/4 teaspoon of salt, 1 1/2 teaspoons of baking powder, and 2 cups of low-fat milk. Add 1/2 cup of ricotta cheese and 2 tablespoons of maple syrup, then fold in 1 cup of fruit (like blueberries), then ladle the batter into a greased cupcake tin and bake at 350 degrees F for 30 to 35 minutes. When ready to eat, toss two in a cup of Greek yogurt, grab a handful of nuts, or have a side of 1/2 cup of the leftover ricotta cheese for a protein bump.
Video: High Protein Breakfast (61 GRAMS IN 3 MINUTES!!)
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