My Favorite High Protein Breakfast Foods

by - 4:17 PM

Ah breakfast. The most important meal of the day.

No really, it is. That's not just a saying...there are two essential nutrients you should be consuming before you walk out the door every day - protein and fiber.


Now that I am vegetarian (slash pescatarian, still trying to figure out what my body likes best) I have been paying closer attention to my protein consumption. I've been eating this way for awhile, slowly cutting back my animal protein intake over the last few years - which is another post subject entirely - but I was naturally consuming and craving enough protein in other forms that it has never been an issue.

So I started researching - how MUCH protein actually was in the breakfast foods I was consuming? I'll pose a simple question:

Which do you think has more protein:



My thought process: Ok almond milk. Almonds. Nuts = protein = good!

Not exactly.

8oz Unsweetened Almond Milk = 1 gram protein
1 Cup Non-Fat Greek Yogurt = between 12 - 20 grams protein (!!)

I know right? And I don't even usually HAVE 8oz of almond milk - I just splash it in my granola or muesli or whatever and go about my day. So that needs to change.

Why it is Important to Eat Protein at Breakfast

  • It keeps you full throughout the day - protein consumption is shown to regulate chemicals in the brain that control cravings and leave you feeling satisfied
  • Protein is what builds and sustains muscle mass, builds tissues, and is used to produce hormones and enzymes. Think of it as starting off your day with a full tank of gas for your body
  • Healthy dose of energy & feeling fuller longer = more healthy eating habits overall. You are less likely to bonk and crash if you start your day out strong

These are my three favorite ways to consume protein at breakfast - and sometimes for dinner. Because breakfast for dinner (poached egg over pasta anyone?) is just damn delicious.

My Favorite High Protein Breakfast Foods

1. Protein Breakfast Smoothie

PIneapple Banana Protein Smoothie

So many variations of this on the blog here, here and here. All using Tera's Whey

3. Fiber Pancake


I've posted this recipe on instagram before, but I follow the Dukan Diet Galette recipe

3. Greek Yogurt Breakfast Bowl

Greek Yogurt Breakfast Bowl

Chobani Greek Yogurt Breakfast Bowl

Chobani Greek Yogurt Breakfast Bowl

Protein Packed Yogurt Breakfast Bowl

Nuff said, that is clearly my fave, although I've been gearing towards smoothies lately.

Where are the eggs?


So I'll be honest with you, I don't really crave eggs. When I do eat them, it's normally on the weekends and I just eat them poached, usually over Ezekiel toast with some fresh greens on top and a little vinegar.

Over pasta is my favorite way. This was my quick post-yoga dinner the other night. Yummm.


Make sure to follow FGK on instagram for more breakfast inspo - I post more frequent quick AM recipes up there ;)
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