HOME Recipes

Protein breakfast: 8 sweet and savory recipes


Protein breakfast: 8 sweet and savory recipes

In recent years the protein breakfast has grown in popularity: on the one hand, interest in aHealthy eatingdesigned to meet the needs of those who regularly practice sports, on the other hand, many people have approached a style of vegetarian and vegan food. And, inevitably, the search for alternatives to vegetable proteins to include in one’s diet has increased.

If one thing is certain, it is a sweet or savory protein breakfast it is a good solution for the first meal of the day. The receipts to get ready to start it in the best way.

Protein breakfast, what is it?

There are different types of breakfast. The typical Italian, for example, is characterized by a gentle approach to waking up whose absolute protagonists are carbohydrates among pastries, jams, fruit juices and sweet drinks.

In other countries, for example those of American tradition, it is rather proteins that take precedence, with recipes that are mostly salty but often and willingly rich in fats and cholesterol. The protein breakfast in the strict sense is a healthy and balanced meal that provides a good amount of protein in the morning. And which is particularly suitable for athletes, but not only.

Source: Pexel

Benefits of protein breakfast

Why eat protein for breakfast? Proteins are gods macronutrients essential for human well-being: taken with daily meals, they allow the body to function regularly, build up energy reserves and strengthen muscle activity.

In addition to one energy function, in fact, proteins meet a fundamental need of the body: the supply of essential amino acids. These are some types of amino acids that the body needs to perform its functions, but is unable to produce on its own: they must therefore be obtained from the diet and, unsurprisingly, proteins are usually particularly wealthy.

According to some, the intake of protein upon waking would facilitate the body’s tasks: after eight hours or more of rest, in fact, the body needs large quantities of essential amino acids to restore all its functions.

However, not all proteins are created equal: it is better to choose those and high biological valueeasily absorbed, usually contained in eggs, milk and some vegetables.

Protein breakfast: what to eat?

A protein breakfast can be a good choice, provided you opt for foods rich in proteins with high biological value. Therefore, it will be much more useful to enjoy an egg-based preparation, for those who follow an omnivorous diet, than one derived from meat.

It is important to remember that your personal diet must always be established in agreement with your nutritionist, in order to achieve maximum balance both in terms of calories only gods nutrients. Therefore, the information provided is purely generic in nature.

What to eat for breakfast with protein? In principle, the classic protein breakfast includes these foods:

  • groats: among the cereals richest in protein, they are ideal for waking up thanks to their good fiber content, useful for guaranteeing normal intestinal regularity. In addition, they express a mild action containing cholesterol and, thanks to the good content of vitamin E, they neutralize free radicals;
  • whole grain bread: Compared to rusks or common bread, the complete version is richer in vitamins, especially those of group B. In addition, the proteins that compose it are of high biological value and, from the fiber point of view, we can guarantee a good result in the intestine;
  • Yogurt: yogurt has always been one of the allies of health, because it is rich in lactic ferments, ideal for the well-being of the entire digestive system. In addition to the advantages due to the good calcium content, it is a food with a very high protein content of biological value;
  • Nut: among the most protein-rich dried fruits, nuts are perhaps the best known and most appreciated. In particular, they contain excellent amounts of arginine, an essential amino acid that supports the health of the circulatory system;
  • Egg: in addition to the good protein content, they are rich in fatty acids useful for the body and, if taken according to the doses recommended by the doctor, they also represent a good charge of energy to start the day of the best possible way.

If you follow a vegan diet, and therefore prefer to avoid milk derivatives and eggs, a solution could be represented by Tofu or, alternatively, of Seitan.

Protein breakfast, 8 sweet and savory recipes

But let’s come to sweet and savory recipes for a protein breakfast suitable for all tastes and dietary or health needs. Below are several preparations united byhigh protein intake but differ in ingredients and final yield.

Salty protein breakfast

Protein breakfast 8 sweet and savory recipes
Source: Pexel

A fulfilling salty protein breakfast it can consist of a avocado toast with chickpeas.

Ingredients

  • 2 slices of wholemeal bread
  • 2 tablespoons cooked chickpeas
  • ½ ripe avocado
  • 1 tablespoon lemon juice
  • fresh parsley
  • 1 pinch of cumin
  • ½ fresh tomato
  • a few lettuce leaves
  • 1 tablespoon olive oil
  • salt

Preparation

  1. Chop the parsley. Mash the avocado pulp with the salt, lemon juice, cumin and add the chickpeas.
  2. Mash again with a fork. Add chopped parsley.
  3. Toast bread, drizzle with oil and spread with avocado mixture.
  4. Stuff with a few slices of tomato and a few lettuce leaves and enjoy.

No carb protein breakfast

Protein breakfast 8 sweet and savory recipes
Source: Pexel

Ingredients

  • 50 g aged parmesan
  • Fresh seasonal fruit
  • 1 handful of dried fruit

Preparation

  1. Cut the cheese into cubes and serve with fresh and dried fruit.
  2. Serve with your choice of fruit smoothie or orange juice.

Sweet protein breakfast for weight loss

Protein breakfast 8 sweet and savory recipes
Source: Pexel

What to eat for breakfast to lose weight? Yogurt is always a great starting base.

Ingredients

  • 125 g Greek yogurt
  • Wheat germ to taste
  • 1-2 tablespoons of oilseeds
  • Berries to taste

Preparation

  1. Pour the Greek yogurt into a bowl and serve it with wheat germ and a pinch of oilseeds.
  2. Cover with berries and enjoy immediately or after a short rest in the fridge.

Protein egg white breakfast

Protein breakfast 8 sweet and savory recipes
Source: Pexel

For a egg white protein breakfast you can try them cocoa muffin.

Ingredients

  • 150g egg white
  • 15g bitter cocoa
  • 15g chocolate flavored whey protein

Preparation

  1. Beat the egg whites until stiff. Add the powders being careful not to disassemble the mixture.
  2. Transfer the mixture to the molds and bake in a preheated oven at 190°C for 12 minutes.

Protein breakfast for the bulk

protein breakfast
Source: Pexel

In this case, you can bring me banana and oatmeal pancakesindicated for those who are trying to increase their muscle mass.

Ingredients

  • 1 egg
  • 1 egg white
  • 1/2 banana
  • 4 tablespoons rolled oats

Preparation

  1. Pour all the ingredients into a blender until the mixture is smooth.
  2. Cook by spoonfuls in a non-stick pan on both sides until the batter is done.
  3. Enjoy them hot, sprinkled with maple syrup and dried fruits to taste.

Greek yogurt protein breakfast

protein breakfast
Source: Pexel

Who do you ask how much protein yogurt to eat for breakfast we answer that the quantity should be adapted to his needs, but that in general a pot is a standard dose which is good for many.

Ingredients

  • 1 cup Greek yogurt
  • 1 scoop of protein powder
  • 1 tablespoon peanut butter
  • Ground cinnamon to taste
  • Muesli
  • fresh fruit

Preparation

  1. Pour the Greek yogurt, protein, peanut butter and cinnamon into a bowl and mix well.
  2. Garnish with muesli, fresh fruit and dark chocolate shavings on the surface and enjoy.

Salty protein breakfast for weight loss

The salty porridge it can be a good alternative to satisfy the palate, fill up on protein and maintain weight.

protein breakfast
Source: Pexel

Ingredients

  • 40g rolled oats
  • 100ml soy milk
  • 200ml water
  • 1 tablespoon protein cream cheese
  • 1 handful of walnuts

Preparation

  1. In a saucepan, combine the rolled oats, water, milk and a pinch of salt.
  2. Cook over medium-low heat, stirring occasionally.
  3. When it begins to boil, lower the heat and stir constantly to prevent it from sticking to the bottom.
  4. When thick and creamy, add the cheese and mix, then top with coarsely chopped walnuts.

Protein vegan breakfast

A brief overview deserves the vegan protein breakfast. Milk and eggs, foods rich in proteins with high biological value, are forbidden foods in the context of a vegan diet. How to overcome the “problem”? Fortunately, many alternatives come from the plant world, which is also rich in proteins of high biological value.

The first step is to find a good substitute for cow’s milk: the alternatives are the most varied, from soy milk to rice, but in this case the most suitable could be almond milk. Almonds, as well as most dried fruits, are indeed ingredients normally rich in proteins useful to the body.

It is therefore useful to add a good source not only of protein, but also of fiber: a good solution could be represented by cereals, especially oatmeal. So move on to nuts and most dried fruits, but also raisins and berries.

And for those who do not want to give up the classic pleasure of bread products, slices of wholemeal bread are recommended, possibly accompanied by forest fruit jam.

For an example of a protein and vegan breakfast, we could recommend the use of a morning muesli, since it is able to balance all these ingredients, maintaining a particularly pleasant taste when you wake up.

protein breakfast
Source: Pexel

Ingredients

  • 2 handfuls of rolled oats
  • 1 tablespoon raisins
  • berries
  • 5 almonds or walnuts
  • almond milk

Preparation

  1. In a medium-sized bowl, combine rolled oats, raisins, berries, almonds (or walnuts).
  2. Pour over the almond milk, cold or hot according to your taste.
  3. Add a spoonful of brown sugar or cocoa powder to taste and enjoy.

Leave a Comment