- Eat These Foods for Breakfast to Lose Weight Faster
- 1. Avocado
- 2. Steel-cut oatmeal
- 3. Eggs and toast
- 4. Nut butter
- 5. Spinach
- 6. Greek yogurt
- 7. Brown rice
- Best Breakfasts For Weight Loss
- How to Eat for Weight Loss
- 1. Quinoa Egg Bake With Thyme and Garlic
- 2. Almond Strawberry Banana Yogurt Smoothie
- 3. Overnight Breakfast Casserole
- 4. Coconut-Berry Bars
- 5. Prosciutto and Melon
- 6. Mexican Breakfast Casserole
- 7. Apple Cinnamon Quinoa Bake
- 8. Baked Egg in Avocado
- 9. Asparagus and Smoked Salmon Bundles
- 10. Cottage Cheese With Fruit
- 5 Filling Breakfasts for Weight Loss
- Fat-Free Greek Yogurt & Berries
- Protein Shake
- Protein Pancakes
- Whole-Grain Toast with Nut & Seed Butter
- 5 High-Protein Breakfasts to Jump-Start Your Weight Loss
- 63 High Protein Breakfast Ideas for a Quick Energy Boost
- Low Carb and High Protein Dishes
- 1. Egg Muffins with Ham, Kale and Cauliflower Rice
- 2. Egg Wraps
- 3. High Protein Low Carb Breakfast Casserole
- 4. Eggs, Spinach and Mushroom Skillet
- 5. Sausage, Spinach and Pepper Omelette in a Jar
- 6. Low Carb Breakfast Pizza
- 7. Cheesy 3-Meat Breakfast Casserole
- 8. Turkey Breakfast Sausage
- 9. Savory Breakfast Cookies (Low Calorie)
- 10. Sausage Puffs
- 11. Cauliflower Cake
- 12. Ham and Cheese Savory Scones
- 13. Sausage Bun Breakfast Sandwich
- 14. Mexican Bean Breakfast Skillet
- 15. Boil in a Bag Omelettes
- 16. Dijon Pork Breakfast Skillet
- 17. Cheddar and Chive Frittata
- 18. Skillet Breakfast Scramble
- Breakfast Smoothies and Shakes
- 19. Fat Burning Breakfast Smoothie
- 20. Protein-Packed Peanut Butter and Chocolate Smoothie
- 21. The Husband Protein Smoothie
- 22. Cinnamon Roll Protein Smoothie
- 23. High-Protein Mixed Berry Breakfast Smoothie
- 24. Nuts and Berries Breakfast Smoothie
- 25. Snickerdoodle Protein Smoothie
- 26. Fat Burning Mint Matcha Smoothie
- 27. Metabolism Boosting Blueberry Coconut Smoothie
- 28. Skinny Vanilla Bean Protein Milkshake
- 29. Pumpkin Protein Shake
- 30. Blackberry Cheesecake Smoothie
- 31. Chocolate Mint Avocado Protein Shake
- 32. Vanilla Ice Cream Keto Coffee Fat Bomb Smoothie
- 33. Low Carb Avocado Smoothie with Blueberries, Basil and Vanilla
- High-Protein Quick Cakes, Breakfast Sandwiches, Wraps, and Toasts
- 34. Matcha Mug Cake
- 35. High Protein Avocado Toast with White Beans and Roasted Tomatoes
- 36. Smoked Salmon and Cream Cheese Wrap
- 37. Healthy Oatmeal Protein Pancakes
- 38. High Protein French Toast Tortilla
- 39. Breakfast Quesadillas
- 40. Spinach and Tomato Goat Cheese Quiche
- 41. Bacon Avocado Egg White Breakfast Sandwich
- 42. Vegan Breakfast Sandwich
- 43. Open-Faced Egg and Hummus Sandwich
- 44. Avocado Bagel Egg-in-a-Hole
- 45. Tuna Omelette and Avocado Sandwich
- 46. Strawberry Shortcake Protein Crepes
- Breakfast Bowls, Puddings, and No-Bake Breakfast Bites
- 47. Keto Chia Smoothie Bowl
- 48. Chickpea Scramble Breakfast Bowl
- 49. Low Carb and Paleo Acai Bowl
- 50. Low-Sugar Blueberry Coconut Smoothie Bowl
- 51. Cinnamon Crunch Breakfast Protein Balls
- 52. High Protein Vanilla Chia Pudding
- 53. Cottage Cheese Breakfast Bowl with Almonds and Raspberries
- 54. Chimichurri Sorghum Breakfast Bowl
- 55. Strawberry Cashew Butter Protein Oatmeal
- 56. Protein-Packed Berry Mud Power Smoothie Bowl
- 57. Low Carb Smoothie Bowl
- 58. Berry Quinoa Breakfast Bowl
- 59. Chocolate Hazelnut Hemp Smoothie Bowl
- 60. Paleo Mint Green Matcha Protein Bowl
- 61. Sweet and Savory Protein-Packed Breakfast Bowls
- 62. Snickerdoodle Protein Balls
- In Closing
- 23 Healthy Egg Recipes to Stay Skinny
- Healthy Deviled Eggs
- Eggs with Shaved Brussels Sprout Salad
- One Pot Spicy Eggs and Potatoes
- Breakfast Tacos
- Healthy Crustless Veggie Quiche
- Sunny Side Up Beet Hash
- Easy Spinach Artichoke Quiche Cups
- Sofrito Egg Scramble
- Baked Eggs with Shredded Chicken and Salsa
- Simple Poached Egg and Avocado Toast
- Crispy Hash Breakfast Skillet
- Light Egg Salad
- Salmon Asparagus Frittata
- Garden Veggie Scramble with Breakfast Sausage and Baked Eggs
- Grilled Potato Salad with Almond-Basil Chimichurri and 7-Minute Eggs
- Healthy Freezer Breakfast Burritos with Sweet Potato Hash, Eggs, and Black Beans
- Braised Kale with Egg
- Vegetarian Cobb Salad
- Easy Kale Feta Egg Toast
- Microwave Coffee Mug Eggs
- Ham and Egg Tostadas with Strawberry Peach Avocado Smash
- Baked Eggs in Stuffed Peppers
- Twice Baked Sweet Potatoes
- Weight Loss: 5 Best Low-Calorie, Protein-Rich Egg Recipes To Try!
- Here are some delicious low-calorie protein-rich egg recipes to add to your weight loss diet:
Eat These Foods for Breakfast to Lose Weight Faster
What did you eat for breakfast this morning? Did you eat anything at all? While you could skip breakfast to avoid unhealthy foods and/or lose weight, choosing the right breakfast foods might actually get you closer to your goals than skipping it altogether.
Losing weight takes a lot of effort, patience, and courage. Trying new foods — and refining your cooking skills — can be overwhelming. But small, simple changes — like saying no to fast food, and mixing up your breakfast choices — can have epic results. Here are a few powerful breakfast foods you can prepare at home to help you curb cravings, shed pounds, and feel better in no time at all.
Avocados go with everything, basically. | iStock.com/jenifoto
Avocados are everywhere — but that’s not necessarily a bad thing. A healthy dose of avocado for breakfast, especially paired with high-protein dairy or grains, can fill you up in no time. One serving provides 3 grams of fiber and 1 gram of protein. It’s a great substitute for high-fat or high-sugar spreads on toast, because it has just enough healthy fat to give you extra energy without leaving you hungry two hours later.
If you’ve had enough avocado toast (understandable), there’s plenty more you can do with this fruit to start your day off right. Bake it into a breakfast pizza. Mix it into your scrambled eggs. You can even use fresh avocado to bake healthier muffins and vegetable breads.
2. Steel-cut oatmeal
So much better than Lucky Charms. | iStock.com
The vast majority of ready-to-eat breakfast cereals are high in calories and sugar, resulting in a pretty empty and unsatisfactory breakfast. Hot cereals like oatmeal, however, provide the complex sugars and fiber a bowl of Lucky Charms can’t. Just one serving of cooked steel-cut oats yields 5 grams of fiber — a decent amount for just one meal. Cook your oats in water, or use milk for a slight protein and vitamin boost.
You could eat your oatmeal plain, but it’s OK to add your own flavor, either with spices like cinnamon or add-ons like bananas or granola. This is much better than pre-flavored instant oatmeal, which packs in way more sugar than you need so early on in the day. Also make sure you’re adding plenty of protein into your oatmeal so you can keep your midmorning snack — if you have one — fairly small.
3. Eggs and toast
An egg breakfast sandwich is both filling and delicious. | iStock.com/Arx0nt
Eggs are a popular breakfast staple for a reason. They’re not only versatile (Boil them! Scramble them! Fry them in oil!), but they’re also extremely nutritious. A single egg has 6 grams of protein and 5 grams of healthy fat, says Healthline, plus plenty of essential vitamins and minerals.
Toast, made with whole grains instead of white bread, is also a nutritious addition to your breakfast plate. The two together create a well-rounded pair full of flavor that’s guaranteed to leave you feeling satisfied till lunch. You can even add other ingredients to make a full breakfast sandwich — like avocado, tomatoes, and cheese.
4. Nut butter
Most nut butters are healthier than peanut butter. | iStock.com/bhofack2
Nut butters can be high in calories per serving, but the protein and healthy fats they provide make up for that. You don’t want to go too crazy — they’re healthier than peanut butter, but not by too much. However, it’s not only a good alternative for those with peanut allergies, but also for anyone who wants to start their day off with more fiber and healthy fats that taste amazing.
Some of your favorite breakfast foods, like bagels or pancakes, can benefit from a creamy protein boost. This can help you charge toward your weight loss goals, too. Just eating a banana for breakfast, for example, might not keep you full for very long. Add a little almond butter, though, and you won’t have to take your usual midmorning snack break.
There’s a lot of protein packed into these leaves. | iStock.com
Many people find it difficult to incorporate even one serving of veggies into their breakfast. Grabbing a power bar or devouring an Egg McMuffin on the way to work won’t cut it. You might be surprised how easy it is to add some plant foods like spinach to your first meal of the day — especially because most are naturally fibrous and low in sugar.
A cup of spinach has just under 1 gram of protein, and about the same amount of fiber. Adding even a handful of leaves to your breakfast sandwich, omelette, or frittata will give you the long-lasting energy boost you need to make it through the morning.
6. Greek yogurt
Pair yogurt with fresh fruit to boost your fiber intake. | iStock.com
Eating a variety of foods from different food groups is a healthy way to eat without getting bored. Choosing a healthy source of dairy isn’t always easy, but the right combinations could jumpstart your weight loss in no time. Research has shown foods like yogurt are optimal for weight loss. Greek yogurt especially, tends to be higher in protein and lower in saturated fat than regular yogurt, which is why it’s a breakfast food you should welcome into your morning routine.
You don’t have to eat yogurt straight out of the container to add more protein to your day. Spread it onto your bagel in place of cream cheese. Include it in your homemade smoothie. You can even bake scones, biscuits, and muffins with plain Greek yogurt instead of butter.
7. Brown rice
Not in the mood for oats? Try rice instead. | iStock.com/vm2002
Mixing up your breakfast choices might mean eating something you never thought could work as a breakfast food. Rice for breakfast might seem out of the ordinary, but it’s actually one of the easiest ways to fill your belly and fuel up before your day starts. Unlike white rice, brown rice is a whole grain — it provides much more protein and vitamins per cup, and has a much stronger flavor, too.
Brown rice is a popular and highly effective oatmeal replacement. Toss in some fresh fruit and cinnamon to enjoy a gluten-free breakfast bowl worth savoring. Just try to avoid adding butter or sugar, which kind of defeats the purpose of making a healthy bowl of rice.
To illustrate, think about the diet bars people often eat for breakfast.
They must be among the best foods for weight loss, right? After all, they’re called diet bars. They’re usually about 250 to 300 calories, which isn’t terrible considering it’s your entire breakfast.
But that, right there, is the problem. In just three or four quick bites, breakfast is over. And sure, that diet bar may help you feel vaguely satisfied at the moment (though you really could have eaten another).
One cup of dry granola has the same number of calories as four cups of oatmeal with fruit. The best breakfast foods for weight loss give you the most satiety for every calorie you eat.
But a bigger problem starts around 10 am, when hunger hits.
By 10:30, feeling light-headed and ravenous, many of us are out the door for a quick walk around the corner to Starbucks or another eatery for a 450-calorie muffin full of white flour, sugar, egg yolks, and fat.
And maybe to wash it down, a Venti Frappuccino (another 450 calories).
Satiety (Feeling Full)
“Many foods and drinks in the typical American diet, including so-called diet bars, are fattening because they provide very little satiety per calorie,” explains Gomer.
“By contrast, foods that provide more satiety on far fewer calories are ‘thinning’ because they take away hunger with a far lower calorie intake.”
Key To Long-Term Weight Control
“Understanding how to keep hunger at bay and remain in a state of satiety longer while consuming fewer total calories is the key to long-term weight control,” sums up Gomer.
Best Foods For Weight Loss
For breakfast – and for all meals throughout the day – you want food that gives you the most satiety for every calorie you consume.
Steer clear of high calorie drinks if you’re trying to lose weight. That’s because calories you drink are less satiating than calories you chew. You’d have to eat 6.5 oranges to equal the calories in one smoothie.
When you do that, you may still be fighting temptation (the aromas from bakeries can be killers), but you aren’t fighting temptation and hunger, which means your weight-loss efforts have a fighting chance.
Losing 104 pounds
Joel, who lost 104 pounds after coming to the Pritikin Longevity Center, may have said it best:
“Before Pritikin, I had tried every diet known to mankind. The end result of every one was failure. No matter what diet I tried, I was always hungry, which means I was always eating. The Pritikin diet worked for me. I was never hungry, and if you’re not hungry, simply put, you’re not eating!”
What Is Satiety?
Satiety is the flip side of hunger. It’s getting out of hunger.
But even more importantly, satiety is how long you stay full. “Staying fuller longer on fewer calories is key,” states Gomer.
Does your meal fill you up for one hour? Two hours? Three hours? The longer it “sticks to your ribs,” the more satiety that meal provided. (Clearly, the diet bar discussed earlier flunked these criteria.)
“Meals that provide the highest satiety for the fewest calories aid weight loss and also long-term weight control because they do not force you to live with chronic hunger,” explains Gomer.
Foods With a High Satiety-Per-Calorie Ratio
Generally, foods with a high satiety-per-calorie ratio are:
- Naturally rich in fiber (and require more chewing)
- Naturally rich in water
- Low in fats/oils
- Low in calorie density (which means that your calorie intake, per bite, is low).
A bacon, egg, and cheese biscuit at a popular fast food restaurant, for example, has about 100 calories per bite (520 calories in total). It’s called “large” in size, but how large is it, really, if you could easily order a second? Or, if in an hour or two, you’re hungry again? That’s what happens when your food is low in fiber, low in water, and/or high in fat, and so dense with calories.
Breakfast at the Pritikin weight loss resort includes 10+ varieties of locally-grown fresh fruit; egg-white omelets with selections like fresh salsa, grilled asparagus, and nonfat ricotta cheese; a hot cereal bar with several freshly cooked choices like oatmeal supreme, cracked wheat, and 7-grain; and fruit sauces like mango, peach, and kiwi.
A Banquet Every Morning at Pritikin
Are you concerned that if you clear your pantry of diet bars, granola bars, boxes of dried cereal, and other foods with little satiety per calorie, you’ll be left with little to eat for breakfast?
“You’ve got to come to Pritikin and see what we serve for breakfast,” smiles Kimberly Gomer, MS, RD, Director of Nutrition at Pritikin.
Breakfast at the Pritikin health resort is a veritable banquet. What’s more, guests are encouraged to eat till they’re satisfyingly full (but not stuffed).
Choices include 10+ varieties of locally-grown fresh fruit; egg-white omelets with selections like fresh salsa, grilled asparagus, and nonfat ricotta cheese; a hot cereal bar with several freshly cooked choices like oatmeal supreme, cracked wheat, and 7-grain; and fruit sauces like mango, peach, and kiwi.
Pritikin eating works for weight loss because you aren’t losing your mind while you’re losing weight. There’s no calorie counting, no deprivation, no hunger. Instead, the focus is simply a lot of good, healthy food.
Best Breakfasts For Weight Loss and Health
Below are breakfast suggestions from the nutritionists and registered dietitians at Pritikin. These foods are best choices for weight loss as well as health, including heart health, prevention of diabetes, and lowering of blood pressure. That’s because they not only have the highest satiety for the fewest calories, they’re also low in saturated fat, sugar, salt, and heavily processed, refined grains.
“Don’t think you’re restricted to just one of the choices below for your morning meal. Feel free to combine foods in whatever way pleases you personally,” encourages Pritikin dietitian Kimberly Gomer.
“For example, if you’re in the mood for oatmeal plus fresh fruit plus an egg-white omelet, go right ahead. That’s the beauty of Pritikin eating. All your choices are good choices. And you’ll never have to count calories again.”
Best Breakfasts For Weight Loss
Don’t think you’re restricted to just one of these breakfast choices. Feel free to combine foods in whatever way pleases you. For example, if you’re in the mood for oatmeal plus fresh fruit plus an egg-white omelet, go right ahead.
- Oatmeal with nonfat milk or soy milk. All oats are whole grains, so they’re all good choices, from Irish to old-fashioned to rolled. That said, steel cut oats are less processed than old-fashioned or instant oatmeal. And no longer do you have to stand by the stove for several minutes stirring steel cut varieties. Companies like Quaker now make steel cut oats you can microwave in 3 minutes.Whatever type of oatmeal you buy, always read the Ingredient List to make sure there is no added sugar or sodium. Single-serving packets are often high in added sugars and sodium. Watch out for ingredients that don’t say “sugar” but actually are, such as corn syrup, agave syrup, sorghum, rice syrup, molasses, honey, malted barley, or terms that end in “ose,” such as dextrose and fructose. Sugar alcohols like sorbitol and mannitol are better than sugar because they are not as efficiently absorbed and consequently are lower in calories. But keep your intake of sugar alcohols small. Large amounts often cause bloating and diarrhea.
- Other hot, whole-grain cereals are excellent choices, too, such as barley, cracked wheat, cracked rye, 7 whole grains, bulgar, cream of brown rice, cream of buckwheat, oat bran, spelt, and corn meal.
- Fresh fruit. Top your hot, whole-grain cereal with berries. (Frozen varieties of fruit are perfectly fine, particularly when fresh, in-season fruit choices are scarce. Just make sure they have no added sugar or syrup).
- Egg white omelet with veggies like green onions, mushrooms, and/or vegetables left over from last night’s dinner, such as sautéed spinach and other leafy greens.You can even cook your omelet in the microwave. Just lightly spray the inside of a microwaveable bowl with oil spray like Pam. Scramble your egg whites in the bowl. Add a cup or two of veggies, freshly ground black pepper or no-salt-added seasoning like Pritikin All-Purpose Seasoning. Nuke, covered, for about 1 to 2 minutes, depending on the heat of your microwave.
- Beans (such as no-salt-added canned black beans) with fresh salsa stirred in.
- Tofu scramble. The night before, press 4 to 6 ounces of extra-firm tofu to drain water. In a small bowl, combine a little balsamic vinegar, dry oregano, and minced garlic. Pour over tofu. Marinate overnight. Come morning, sauté sliced onions and red bell pepper in a nonstick skillet over medium-high heat until softened. Add tofu, crumbling it into bite-sized pieces, and cook till slightly browned, about 5 minutes.
- Nonfat, plain yogurt, no sugar added. Want some sweetness? That’s what fresh fruit is for. If you need more sweetness, swirl in a packet of sucralose (Splenda) or stevia (many brands available). Want rich, creamy-style thickness? Try any of the many Greek-style yogurts now available nationwide, such as Athenos, Chobani, Dannon, Eros, Fate, Oikos, Siggi’s, as well as store brands. (Trader Joe’s nonfat, plain yogurt is so thick and delish you can even use it in dips like tzatsiki. Your guests will never guess they’re eating fat-free yogurt.)
- If you like your nonfat yogurt flavored, from vanilla to key lime, that’s fine. But read the Ingredient List to make sure it has no added sugar or syrup. Good brands include Cascade and Dannon Light, as well as many store brands.
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How to Eat for Weight Loss
Opt for protein and fiber. Foods that are rich in protein (like eggs) and those that are high in fiber (like oatmeal and whole-grain cereal) are great choices for dropping pounds and staying at that lower weight. “They satisfy you and keep you feeling fuller longer,” Tracy says.
Don’t forget produce. If you’re like most Americans, you get enough protein and fat — but not nearly enough vitamin- and fiber-rich fruits and vegetables.
“Think of breakfast as an opportunity to add them in,” Tracy says. Even an apple and a slice of string cheese, or a hard-boiled egg with carrot and celery slices, can get you through until your midday snack or lunch.
Count calories. Some breakfast foods are loaded with hidden calories. Some people add five or more fruits to a smoothie, plus protein powder, not realizing how fast the calories add up, Tracy says.
Serving sizes can be tricky, too, so use measuring cups. “One cup of cereal may be less than you think,” Weems says.
The number of calories you should eat depends on your height, weight, weight loss goals, and activity level.
Even so, “you should eat at least 250 to 300 calories at breakfast,” Weems says. If you’re an active man, that number may be as high as 500 to 600 calories. Not sure? Ask your doctor or a dietitian.
Choose food that works with your lifestyle. Not a “breakfast person”? “When my patients don’t feel up to eating early, I suggest they bring an easy grab-and-go breakfast to work,” Tracy says.
Try these healthy, on-the-go ideas:
- A banana wrapped in a whole wheat tortilla with a couple tablespoons of peanut butter
- A smoothie made with berries, low-fat yogurt, ice, and water
- Instant oatmeal
If you’re usually rushed in the morning, “plan your breakfast ahead of time,” Weems says. For example, make an egg casserole with vegetables at the start of the week, store it in the fridge, and make that your breakfast for several mornings in a row.
PopSugar Fitness serves up some yummy breakfast ideas.
What you regularly choose for breakfast could influence a lot of things. If you’re on a mission to lose a few pounds, look to these recipes for help. They’re all high in protein, fiber, and other essential nutrients that will keep you satisfied and on course.
1. Quinoa Egg Bake With Thyme and Garlic
Bake up this quinoa egg casserole on Sunday night, and cut a slice the following morning for a gluten-free breakfast that will keep you on track all week long. In addition to getting plenty of protein and fiber, you’ll up your iron and calcium intake while enjoying this dish.
2. Almond Strawberry Banana Yogurt Smoothie
Smoothies are one of the easiest breakfasts you can enjoy, and this almond berry banana yogurt smoothie was designed with weight loss in mind. For just over 350 calories, this breakfast sip offers 15 grams of protein.
3. Overnight Breakfast Casserole
Take 20 minutes for prep the night before, set your slow cooker to low while you sleep, and wake up to the smell of eggs and bacon cooking in the kitchen. This hearty low-carb breakfast casserole will energize you with its high protein content and keep you full until lunchtime rolls around. It will prevent any midmorning mindless snacking.
4. Coconut-Berry Bars
These coconut-blueberry bars offer almost 20 percent of your daily fiber intake and a good amount of iron at under 200 calories. It’s a Paleo-friendly breakfast recipe that will satisfy any gluten-free sweet tooth while keeping goals in check.
5. Prosciutto and Melon
For a high-protein, low-carb breakfast when you’re in a bind for time, the sweet and savory combination of honeydew wrapped in prosciutto can’t be beat. Keeping these two staples on hand in your fridge will make it so you can always enjoy a breakfast that deliciously supports your weight-loss plan.
6. Mexican Breakfast Casserole
Gluten-free, protein-rich, and under 400 calories, this Mexican breakfast casserole is the perfect slow-cooked low-carb recipe to cook up on Sunday afternoon, slice up, and enjoy all week long. I cannot reiterate how delicious and filling this recipe is.
7. Apple Cinnamon Quinoa Bake
Protein-packed and rich in fiber, this gluten-free quinoa bake is a make-ahead breakfast recipe to try ASAP. Featuring cinnamon-spiced apples, raisins, and crunchy almonds, a square can be enjoyed plain or with a few spoonfuls of creamy Greek yogurt for extra digestive-aiding power.
8. Baked Egg in Avocado
For a one-two punch of omega-3s in your breakfast, try baked eggs in avocado. The low-sugar, high-protein, and fiber-filled breakfast will kick off your day on a healthy high note.
9. Asparagus and Smoked Salmon Bundles
Asparagus and salmon combine their superfood powers to create one delicious and nutritious breakfast that offers more than 10 grams of protein per serving. An added bonus: these quick and easy bundles are easy to make in advance.
10. Cottage Cheese With Fruit
For a quick, high-protein breakfast that hits the spot, opt for a bowl of cottage cheese with an assortment of your favorite fresh fruit and berries. For just 81 calories, four ounces of cottage cheese offers a whopping 14 grams of protein.
For 10 more breakfast recipes (including pancakes!) go to PopSugar Fitness.
More from POPSUGAR Fitness:
- Best Breakfasts For Weight-Loss Success
- Add These to Your Smoothie to Drop Major Pounds
- The Best Real-Girl Healthy Breakfasts For Busy Mornings
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Photo Credit: Westend61 / Getty Images
5 Filling Breakfasts for Weight Loss
Sure, time is always an issue, but 15 minutes spent making breakfast could help you lose weight—and save you from a sweat session at the gym. Sounds like a pretty good deal, right? So, what are your best options for the a.m. hours? With the help of model-turned-chef Candice Kumai, author of Cook Yourself Sexy, we’ve come up with five delicious, protein-packed breakfasts that will fuel you up without slowing you down.
We’ve been given scrambled messages about eggs for too long, so here’s the simple truth: Yes, you can eat the yolks! They’re healthy. Whatever way you like ’em, eggs are the perfect muscle-friendly food, so make them a morning staple. “Eggs are full of omega-3s, protein, and amino acids,” Kumai says. And those compounds are crucial for building lean muscle and slimming down. A protein-packed breakfast in the a.m. will give you energy and prepare your body for the grueling day ahead—with enough to get you through a workout at the end of the day, too. 2
Fat-Free Greek Yogurt & Berries
Yogurt isn’t a wimpy breakfast food, but that doesn’t mean you should eat it alone. Kumai recommends starting your day with a bowl of fat-free Greek-style yogurt topped with a serving of fresh berries. Though it may feel indulgent, it’s fueling your body with protein, calcium and iron. Berries are packed full of flavonoids called anthocyanins—compounds that give fruits their red or purple color—that boast special “zero belly” properties. So, not only will you stay full and focused until lunchtime, you’ll also whittle your waistline. Now that’s a good morning. 3
You really can’t go wrong here as long as you’ve found a flavor you like. A good protein shake will increase blood flow to your muscles and replenish energy stores. Kumai suggests a quality whey protein: “Whey protein has many uses, including improving athletic performance and assisting with weight maintenance,” she says. But if you’re not into whey (we prefer plant-powdered protein shakes), she also suggests rice, pea and hemp protein.
Try some of the indulgent-tasting smoothies that are part of the Zero Belly Diet. They’re inspired by desserts like peanut butter cups and blueberry pie, but boast the protein and nutrition you need to power through your day and blast your belly fat.
Pancakes aren’t off limits. Really. With the right mix, pancakes can provide incredible amounts of protein and healthy carbs. Just skip the premade white flour-based mixes. Brands like Mancakes or FlapJacked Instead make quality, high-protein blends that should make your grocery list instead. FlapJacked delivers 15-17 grams of protein and 4-7 grams of fiber per 200-calorie serving. Mancakes packs in 21 grams of protein, 10 grams of fiber and six superfoods per 280-calorie serving. 5
Whole-Grain Toast with Nut & Seed Butter
Every morning you scoop out a nice big glob of peanut butter and throw it into your shake, or maybe spread it on some whole-grain toast. Both are smart moves, but eating the same thing every day can get a bit boring. Switch up your morning meal by swapping in a new spread, like NuttZo.
We know choosing between peanut butter and almond butter is a difficult decision—they’re both so good—but NuttZo is a different breed of nut butter. One serving contains about 7 grams of powerful protein, plus a dose of healthy fat. Each variety is packed with seven different nuts and seeds, including peanuts, cashews, almonds, flax seeds, Brazil nuts, hazelnuts and sunflower seeds. We’re not against eating it straight from the jar, either.
Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!
5 High-Protein Breakfasts to Jump-Start Your Weight Loss
Eating optimal amounts of the “right” protein at your first meal is one of the best ways to help jump-start weight loss and promote healthy behaviors all day long.
Here’s why: Protein at breakfast has been shown to help reduce hunger and appetite, boost metabolism, provide lasting energy, conquer cravings for carbs, and help build and maintain muscle mass.
My breakfast MVPs—most valuable proteins—to help set you up for weight loss success are eggs, low-fat yogurt, milk (cow’s milk and some plant-based varieties), and cottage cheese. Since these foods tend to be breakfast favorites already, adding more protein early in your day may be one of the easiest ways to lose weight.
RELATED: The 12 Best Weight Loss Tips, According to a Nutritionist
Here’s what the science says: One study reported in the International Journal of Obesity discovered that participants who ate an egg breakfast compared to a bagel breakfast lost 65% more weight and saw a 34% greater reduction in waist circumference. Another study discovered that when women doubled their daily protein intake from 15% of their daily calorie intake to 30%, they consumed an average of 441 fewer calories per day—and shed an average of about 11 pounds over the course of 12 weeks.
Ready to rev your metabolism before your first morning meeting? Below is a week’s worth of protein-packed breakfasts with at least 20 grams of protein and fewer than 400 calories to help keep your appetite and daily calories in check.
RELATED: 35 Healthy Weight Loss Meals and Snacks
Egg and veggie scramble
Eggs are the gold standard for high-quality protein, with 6 grams of protein per large egg. Several studies show that an egg-based breakfast—compared to a carb-rich first meal—helps reduce overall daily calories, keeps you fuller longer, and reduces cravings for carbs.
Make a satisfying and balanced morning meal with one whole egg plus two egg whites scrambled with your favorite veggies (like mushrooms, onions, bell peppers, and spinach or arugula) with a toasted whole-grain English muffin.
Cottage cheese and fruit parfait
Cottage cheese is one of the best sources of leucine, the amino acid that helps build and maintain muscle mass. Enjoy a cup of low-fat cottage cheese with one cup fresh berries, pineapple, or pear slices and top with a sprinkle of chopped nuts or granola for texture.
Blend one cup pea or soy protein non-dairy milk, one banana, one tablespoon vanilla or chocolate protein powder, and one tablespoon of chia seeds until you’ve reached your desired consistency.
RELATED: What to Eat for Dinner if You’re Trying to Lose Weight, According to a Nutritionist
Breakfast egg, ham, and veggie burrito
Scramble two whole eggs and one egg white with one slice of Canadian bacon, chopped. Add chopped spinach, chopped bell pepper, and salsa. Serve in a six-inch corn or whole-grain tortilla.
Yogurt, oat, and berry breakfast bowl
Greek yogurt has a great protein-to-calorie ratio, making it an ally when trying to tone up. Whole grain oats provide up to 5 grams of protein per cup, and the fiber in oats helps trigger feelings of fullness.
Try one cup cooked oatmeal topped with ¾ cup nonfat or low-fat plain Greek yogurt with one cup fresh or frozen (no added sugar) berries.
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63 High Protein Breakfast Ideas for a Quick Energy Boost
Last Updated on December 11, 2019
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Have you ever wished there was some kind of magical food that you can keep on eating without gaining weight?
Actually, high-protein foods come close to what some people are wishing for.
A lot of studies about health and weight loss have revealed that consuming a higher amount of protein than usual in your diet, coupled with a good regular workout program, can be the most effective way to slim down.
Here in Develop Good Habits, we encourage everybody to eat breakfast because of its proven health benefits. To maximize the benefits you can reap from not skipping the most important meal of the day, you should consider eating a high-protein breakfast.
Aside from guaranteed weight loss, the following are some of the other positive results of eating breakfast rich in protein:
- Heightened alertness – your brain becomes more efficient at firing those neurons and sending messages to other parts of the body. You’ll discover that you have sharper focus.
- Increased energy – aside from becoming more alert, you feel less sluggish and more energized when you’ve had a protein fare rather than a sugary breakfast.
- Feeling of satiety – studies have shown that people who eat high-protein breakfasts feel satiated and fuller for a longer duration when compared with those who eat breakfasts composed primarily of carbohydrates.
Some people have the impression that eating a protein-rich breakfast means they’ll be constantly preparing egg-based foods. It’s a common misconception. However, there are so many foods out there, aside from eggs, which are high in protein.
The 63 high protein breakfast ideas I’m sharing today are handpicked selections of quick breakfasts, smoothies, and no-bake treats that are delicious and easy to make.
Egg-based dishes are featured in only a handful of the recipes below.
Side bar: I also recommend checking out The Energy Blueprint Masterclass, which has a six-step process you can use to get rid of your fatigue and increase your daily energy. With the simple actions you’ll learn here, you can start each day feeling refreshed and ready to conquer any challenge!
And now, I present to you the choices for your breakfast feast.
Low Carb and High Protein Dishes
1. Egg Muffins with Ham, Kale and Cauliflower Rice
via Food Faith Fitness
This breakfast is made by putting together only 5 ingredients. A great mixture of protein sources in a fluffy and tasty breakfast treat. It is delicious and filling all at the same time.
2. Egg Wraps
via The Lean Green Bean
Egg meals are going to be a common theme in easy-to-make and nutritious meal planning breakfast ideas. (though this post features many non-egg choices.) This high protein, low carb breakfast idea is as tasty as it is easy to prepare.
These are the perfect make-ahead high-protein breakfasts. You can make a huge batch with different tasty fillings for a quick meal that encourages weight loss.
3. High Protein Low Carb Breakfast Casserole
via Domestically Speaking
This make-ahead breakfast casserole is very filling and flavorful. The whole batch can be made early in the week. Reheat portions as needed. What I love about this choice is that with a quick reheat, this breakfast can be used for multiple occasions and tastes just as good as the first time it is served.
4. Eggs, Spinach and Mushroom Skillet
via Manila Spoon
Enjoy a blending of delicious flavors and reap the healthy weight-loss benefits from this dish. It is so simple to prepare and promises to keep you feeling satisfied and even, shall we say, comforted.
5. Sausage, Spinach and Pepper Omelette in a Jar
via My Life Cookbook
At only 5.6 grams of carbohydrates per serving, these omelet jars are the champions of the high-protein breakfast race. They are also very tasty.
You can make several batches to freeze ahead for when the craving hits. Because we know that you’ll also be craving for them for lunch, dinner, and in between. *Wink*
6. Low Carb Breakfast Pizza
via Mason Woodruff
Some people I know can’t get enough of having pizza for breakfast. If you are on the same boat, then this recipe is for you. The flourless crust is completely made from high-protein ingredients.
7. Cheesy 3-Meat Breakfast Casserole
via Home Cooking Memories
This breakfast recipe is a crowd-pleaser. It contains 3 kinds of meat and is topped with a cheesy layer. It will surely be on your high-protein-breakfast top 10 list.
8. Turkey Breakfast Sausage
via The Yummy Life
This breakfast fare is a healthier alternative to store-bought sausages. You are assured of the exact ingredients they contain. Make them ahead and freeze for a ready-to-cook satisfying meal at the start of the day.
9. Savory Breakfast Cookies (Low Calorie)
via Amee’s Savory Dish
The flavor of these breakfast cookies will remind you of frittata and cheese biscuits all rolled together in an amazing blend of goodness. It is an ideal grab-and-go breakfast that is also very low in carbohydrates.
Weight-loss goals achieved!
10. Sausage Puffs
These are so easy to make but are also full of delicious goodness they will be part of your breakfast menu for weeks to come. Perfect for when you’re running out of time in the morning but must eat breakfast before going. Just reheat and eat.
11. Cauliflower Cake
via Divalicious Recipes
Although the recipe developer suggests that this cake is ideal for lunch, in my book there is no stopping you from having this during breakfast, too. It is completely low-carb and a great substitute for the usual omelet or frittata.
12. Ham and Cheese Savory Scones
Here is another tasty suggestion for breakfasts on the go. What’s more pleasing about it is the fact that it’s super low carb. It gives you the essential nutrients for muscle and brain development right at the start of the day.
13. Sausage Bun Breakfast Sandwich
You don’t need a bread bun with this kind of sandwich. With this extremely low-carb fare, you won’t be surprised that you’re losing weight almost effortlessly.
14. Mexican Bean Breakfast Skillet
via The Kitchen Magpie
Here is a seriously high protein breakfast fare that’s full of wholesome flavors. It has the right mix of veggies for fiber and good carbs plus protein for all its health-giving benefits.
Prepare the beans the night before so all you need to do in the morning is heat the whole thing up on the stove and top with the eggs.
15. Boil in a Bag Omelettes
via The Hidden Veggies
Preparing healthy, high protein meals is usually a challenge when camping out, especially if you adhere to a certain way of eating. With this recipe, all you need to do is prepare the dry ingredients ahead of time and when ready to cook, simply add water and shake.
16. Dijon Pork Breakfast Skillet
Here is a quick, high-protein, low-carb breakfast you can make in a single pan. Chop up the veggies the night before and you’ll have a truly time-saving meal in the morning.
17. Cheddar and Chive Frittata
via The Seasoned Mom
Enjoy a decadent fare for breakfast with this high-protein, low-carb recipe. The flavors are amazing; you won’t believe that it is something that helps you with your weight-loss goals.
18. Skillet Breakfast Scramble
Dig into this yummy breakfast that’s loaded with high levels of choline. Choline is a very important component for good health, being responsible for normal cell functioning, especially in a developing fetus. You’ll get that here PLUS other equally important nutrients.
Breakfast Smoothies and Shakes
19. Fat Burning Breakfast Smoothie
via Primarilly Inspired
Why does this qualify as a healthy breakfast? Well, it’s loaded with essential vitamins and minerals. It is filling and that, in turn, helps curb your cravings. Plus, it’s high in protein and boosts your body’s ability to burn fats.
20. Protein-Packed Peanut Butter and Chocolate Smoothie
via Evolving Table
This creamy concoction will make you want to get up in the morning. This rich smoothie is packed with heart-healthy antioxidants plus protein to start your day full of energy and with the ability to focus on the tasks ahead.
21. The Husband Protein Smoothie
via Happy Healthy Mama
This smoothie boasts 20+ grams of protein per serving without the addition of any protein powder. It is loaded with powerful and heart-healthy nutrients. You’ll be wanting this powerful breakfast several mornings a week.
22. Cinnamon Roll Protein Smoothie
via Jennifer Meyering
The flavor of this smoothie is reminiscent of a cinnamon roll. It takes 5 minutes to make and is packed with infection-fighting properties, good bacteria for proper digestion, and that awesome flavor that you can’t get enough of.
23. High-Protein Mixed Berry Breakfast Smoothie
Enjoy the anti-aging and detoxifying effects of this smoothie first thing in the morning. It is loaded with collagen and tastes so yummy.
24. Nuts and Berries Breakfast Smoothie
via The Fit Foodie Mama
Start your day with this refreshingly delicious smoothie. It contains high levels of antioxidants for anti-aging and heart-health benefits.
25. Snickerdoodle Protein Smoothie
via Divas Run For Bling
Begin your day refreshed by getting an energy boost from this tasty fare. It is loaded with vitamins and fills you up so that you’re not prematurely hungry before lunch.
26. Fat Burning Mint Matcha Smoothie
via Spices And Greens
Boost your metabolism for more efficient fat-burning abilities with this breakfast smoothie. Not only that, but you’ll also benefit from its high levels of antioxidants and vitamins and other essential nutrients.
27. Metabolism Boosting Blueberry Coconut Smoothie
via Chelsea’s Messy Apron
Honestly, there are no green leafy vegetables in this smoothie. That doesn’t stop it from being super healthy, though. It is packed with loads of vitamins and minerals that boost your metabolism and enhance your immune functions.
28. Skinny Vanilla Bean Protein Milkshake
via The Chunky Chef
This recipe tastes so decadent you’d doubt that it’s low-carb. But it certainly is and it is so filling it keeps you fuller than other breakfast shakes you’ve tried before. You’re welcome.
29. Pumpkin Protein Shake
via Run Eat Repeat
Have a filling glassful of this shake in the morning to feel energized. It is so easy to prepare and loaded with the healthy goodness of pumpkin. Top with whipped cream for a more delicious treat.
30. Blackberry Cheesecake Smoothie
via Keto Diet Blog
Have a low-carb smoothie that’s both delicious and filled with healthy goodness. At 6.7 net carbs, that a cool way to have breakfast and control weight at the same time.
31. Chocolate Mint Avocado Protein Shake
This smoothie is loaded with good fats that give you a healthy heart. This super protein smoothie is extremely low in carbs at 2 grams per serving, helping you dive into that ketosis level you need to lose weight.
32. Vanilla Ice Cream Keto Coffee Fat Bomb Smoothie
via Forget Sugar Friday
Here’s a tasty way to have breakfast without raising your insulin levels. It contains good fats for added health benefits.
33. Low Carb Avocado Smoothie with Blueberries, Basil and Vanilla
via Essential Keto
Give yourself a break from the omelets and frittatas with this low-carb smoothie. It has heart-healthy fats and tissue-healing protein that your body needs.
High-Protein Quick Cakes, Breakfast Sandwiches, Wraps, and Toasts
34. Matcha Mug Cake
via Everyday Maven
Enjoy the benefits of antioxidants in this delicately flavored low-carb cake. The best part is that it cooks under 10 minutes.
35. High Protein Avocado Toast with White Beans and Roasted Tomatoes
via Abbey’s Kitchen
Take delight in this nutritious breakfast. It features white beans that provide fiber for good digestive health and tomatoes that are known for their cancer-fighting properties.
36. Smoked Salmon and Cream Cheese Wrap
via Diabetes Strong
Here is a no-cook high-protein breakfast that will probably be your next favorite. The flavors blend well together you would probably have this for breakfast more than once this week.
37. Healthy Oatmeal Protein Pancakes
These pancakes’ high protein content makes it a wonderful alternative to a traditional breakfast fare that is usually high in carbs. Reap the benefits from whole foods that are included as ingredients in this recipe.
38. High Protein French Toast Tortilla
via The Tortilla Channel
Here is another twist on classic breakfast fare. This French toast tastes so yummy but is healthier than the traditional version.
39. Breakfast Quesadillas
This high-protein breakfast fare has the stamp of approval from kids. These are yummy and highly adaptable. You can add in any healthy, high-protein filling you like.
40. Spinach and Tomato Goat Cheese Quiche
via Hungry Hobby
Enjoy a savory breakfast with this high-protein recipe. It’s the perfect way to control your weight and ensure that you’re not skipping any meal at all.
41. Bacon Avocado Egg White Breakfast Sandwich
via Joyful Healthy Eats
This power breakfast is ready within 15 minutes. Enjoy this completely healthy fare first thing in the morning and notice how you are more focused and full of energy throughout the day.
42. Vegan Breakfast Sandwich
via Vegan Huggs
Have a mouthwatering breakfast that’s made up of completely healthy ingredients. This vegan sandwich has an explosion of flavors waiting in every bite.
43. Open-Faced Egg and Hummus Sandwich
via Homemade Nutrition
Here is a healthy breakfast that’s quick and easy to prepare. It is a great source of that tissue-repairing protein and fiber for healthy digestion and a healthy heart. What more could you ask for?
44. Avocado Bagel Egg-in-a-Hole
via Sheri Silver
With this tasty, high-protein treat you will not have any excuse not to have breakfast. This cooks super fast and yet tastes like an indulgent fare when you’re already eating it.
45. Tuna Omelette and Avocado Sandwich
via Beauty Bites
You get a good helping of protein plus a large dose of Vitamin D (which most of us don’t get enough) with this sandwich. The tuna mixture itself is versatile, so feel free to get creative and go beyond just having a sandwich for breakfast.
46. Strawberry Shortcake Protein Crepes
Enjoy the light and fresh flavor of this breakfast fare. It contains 16 grams of protein per serving and has a delicate flavor that reminds you of all that’s good and healthy in this world.
Breakfast Bowls, Puddings, and No-Bake Breakfast Bites
47. Keto Chia Smoothie Bowl
via Fat For Weight Loss
This smoothie bowl contains ingredients that help keep you healthy and feeling satisfied. Its creamy texture belies the fact that this tasty breakfast is actually filled with omega-3 fatty acids for heart health and other benefits courtesy of the superfoods found in it.
48. Chickpea Scramble Breakfast Bowl
via Well And Full
This breakfast bowl is a great vegan alternative to scrambled eggs. The secret to their texture lies in the aquafaba – the water in which the chickpeas are soaked while inside the can. Enjoy its warming turmeric flavor or take it out from the recipe if you’re not fond of the spice.
49. Low Carb and Paleo Acai Bowl
via Grass Fed Girl
Prevent a blood sugar spike with this low-carb breakfast bowl. Also, it is loaded with superfoods for increased brain performance, helping you keep your focus the whole day through.
50. Low-Sugar Blueberry Coconut Smoothie Bowl
via Running On Real Food
You’re in for a breakfast treat with this recipe because it tastes just like blueberry ice cream. In a healthier form, of course. It keeps you energized and gives your body its much-needed protein for ligament and tissue repair plus other health benefits.
51. Cinnamon Crunch Breakfast Protein Balls
via Lara Clevenger
Your whole family will love these crunchy breakfast balls. They are quick to make, are so tasty and contain high levels of fiber and about 20 grams of protein. It’s an instant winner.
52. High Protein Vanilla Chia Pudding
via Simply Quinoa
Eat clean with this breakfast pudding that packs a nutritional punch. Made with superfoods, it contains healthy fats, high levels of protein, antioxidants, and fiber.
53. Cottage Cheese Breakfast Bowl with Almonds and Raspberries
via The Almond Eater
Why settle for plain cottage cheese for breakfast when you can have a tastier fare with this recipe. It is also very filling and keeps you satisfied the whole morning. Beyond lunchtime even.
54. Chimichurri Sorghum Breakfast Bowl
via Nutrition A La Natalie
If you love greens for breakfast, then this is the perfect dish for you. It contains high-protein sorghum and vitamin-packed greens for a healthy and satisfying start to your day.
55. Strawberry Cashew Butter Protein Oatmeal
via More Than Pancakes
With this breakfast porridge, you are assured of reaching your daily quota for vitamins and minerals. It has a good combination of fruits, nuts, and grains.
56. Protein-Packed Berry Mud Power Smoothie Bowl
via Fit Views
Enjoy a very satisfying breakfast that is densely packed with nutrients that come from several superfoods. Use your favorite fruits or seeds as topping for added healthy goodness, flavors, and texture.
57. Low Carb Smoothie Bowl
At 35 grams of protein and 4 grams of carb per serving, this breakfast bowl is a winner in helping you achieve your health and weight-loss goals. It also contains chia seeds, known for the loads of health benefits they give.
58. Berry Quinoa Breakfast Bowl
via Savory Nothings
The protein found in this breakfast bowl comes from an all-natural source: quinoa. Its high fiber content keeps you feeling full longer. Enjoy its light, refreshing flavor.
59. Chocolate Hazelnut Hemp Smoothie Bowl
via My Darling Vegan
Ready in less than 5 minutes, this smoothie bowl is a wholesome breakfast fare that will probably become an instant favorite. Enjoy its delicious flavor and feel energized throughout the day.
60. Paleo Mint Green Matcha Protein Bowl
via Epic Matcha
This breakfast bowl has it all: it’s refreshing, filling, satisfying, protein-packed, vitamin-rich. Eat clean and enjoy it.
61. Sweet and Savory Protein-Packed Breakfast Bowls
via Friday We’re In Love
Have a truly satisfying, clean-eating breakfast with this sweet-savory fare. The ingredients include several superfoods that are loaded with protein and other essential vitamins and minerals.
You won’t believe how something this tasty can also be so healthy.
62. Snickerdoodle Protein Balls
via What Molly Made
These no-bake breakfast bites are filled with cinnamon and contain high levels of protein. You’ll enjoy them as the ideal breakfast on the go.
63. Cinnamon Vanilla Breakfast Protein Bites
via Cotter Crunch
Get serious with your commitment to healthy eating with these protein breakfast bites. They are so delicious and so easy to make. Kids will love it, too.
Hopefully, you now have several favorites among the high protein breakfast ideas presented here. Please let us know how it went when you’ve begun eating protein-rich foods in the morning.
Before we part ways today, please remember that there are no shortcuts to good health. A healthy eating habit has to be balanced with healthy thoughts and healthy actions. This way, we achieve sound well-being inside and out.
Finally, be sure to check out The Energy Blueprint Masterclass, which has a six-step process you can use to get rid of your fatigue and increase your daily energy. With the simple actions you’ll learn here, you can start each day feeling refreshed and ready to conquer any challenge!
23 Healthy Egg Recipes to Stay Skinny
Eggs are considered one of nature’s most complete foods. They’re filled with protein while free of carbs and sugar. But when it comes to whipping up healthy egg recipes, some folks fear the calories that come from the yolk and opt to use only the egg whites. Our recommendation? Stick to the whole egg to get the complete nutritional benefit!
Egg yolks once had a bad rap for raising cholesterol, but recent research shows that the cholesterol in eggs won’t raise cholesterol in the way we originally thought it did. Plus, yolks are rich in choline, a fat-fighting nutrient that also promotes cell activity, liver function, and the transportation of nutrients throughout the body.
When you’re trying to eat healthy, eggs are an awesome go-to for breakfast, lunch, dinner, or even as just a snack. The key is to use the eggs in a variety of different ways by adding spices or seasonings and pairing them with loads of wholesome vegetables and grains.
Try these healthy egg breakfast recipes to turn that average breakfast into some not-so-basic egg dishes that you can eat any time of the day. And then for more proteins that pack a slimming punch, scope out these best-ever proteins for weight loss.
Healthy Deviled Eggs
Courtesy of Fannetastic Food
Nutrition: 73 calories, 5 g fat (1.7 g saturated fat), 87 mg sodium, 1.1 g carbs, 1 g sugar, 6 g protein
Deviled eggs are typically made with a mixture of egg yolk, mustard, mayonnaise, and spices. By cutting out the mayonnaise and swapping it with plain greek yogurt, it nearly cuts the fat in half and increases the protein intake. This easy switch gives the deviled eggs the same consistency you’re looking for without leaving you feeling guilty. With the low-calorie count of just 73 calories per egg, you can grab one for a snack or two for a mini breakfast.
Get the recipe from Fannetastic Food.
Eggs with Shaved Brussels Sprout Salad
Courtesy of Seven Spoons
Nutrition: 347 calories, 15.6 g fat (5.5 g saturated fat), 586 mg sodium, 33.6 g carbs, 5.2 g fiber, 3.8 g sugars, 20.3 g protein
Brussels sprouts have a hearty bite and are loaded with nutrients. This super healthy green vegetable provides detox support, inflammatory prevention, and has multiple cancer-fighting properties. Getting your daily dose of brussels sprouts is easy with this meal! Did you know that these green and mighty guys are one of these foods nutritionists are obsessed with?
Get the recipe from Seven Spoons.
One Pot Spicy Eggs and Potatoes
Courtesy of Pinch of Yum
Nutrition: 348 calories, 21.1 g fat (7.6 g saturated fat), 1169.9 mg sodium, 22.9 g carbs, 4.5 g fiber, 6.9 g sugars, 19.4 g protein
A savory breakfast is made to keep you full all morning. If you’re a breakfast potatoes lover, this healthy egg recipe is sure to get your appetite’s attention. You’ll enjoy every bite of a crispy potato combined with creamy goat cheese and spicy sauce. Potatoes are often seen as a comfort food, but they are also packed with potassium, fiber, and Vitamin B6, which is known to help build cells, increase brain cell and nervous system activity, and is necessary for the breakdown of glycogen.
Get the recipe from Pinch of Yum.
RELATED: 100+ healthy breakfast ideas that help you lose weight and stay slim.
Courtesy of Camille Styles
Nutrition: 222 calories, 14.9 g fat ( 3.5 g saturated fat), 78 mg sodium, 16.2 carbs, 5.2 g fiber, 1.1 g sugars, 8.1 g protein
If you are someone who loves their Mexican food and can bury their plate in hot sauce (and I am!) this taco is no joke. The added touch of the fresh cilantro seasoning makes for the ideal meal to keep you feeling nice and light. Plus, there is avocado, which has monounsaturated fat to help reduce bad cholesterol levels and can lower your risk of heart disease.
Get the recipe from Camille Styles.
Healthy Crustless Veggie Quiche
Courtesy of Sally’s Baking Addiction
Nutrition: 149 calories, 8.6 g fat (4.5 g saturated fat), 488 mg sodium, 7.1 g carbs, 1.6g fiber, 4.3 g sugar, 11.9 g protein
Lose the crust and lose the pounds! This crustless quiche is one of our favorite egg recipes because it is loaded with veggies and spices for a lightened-up version of the breakfast classic. The addition of cheese to nearly anything and everything is also an easy way to enhance flavors and stave off hunger. The option to swap out the dairy milk with almond milk will lower the sugar intake and increase protein even more!
Get the recipe from Sallys Baking Addiction.
Sunny Side Up Beet Hash
Courtesy of love and olive oil
Nutrition: 346 calories, 16.6 g fat (3.2 g saturated fat), 267 mg sodium, 40 g carbs, 4.5 g fiber, 6.1 g sugar, 11.1 g protein
Beets are usually a deep pinkish purple color and can really brighten up a plate. Often, the beet greens are forgotten about when cooking, but they add an earthy flavor to any of your go-to egg recipes and have a similar crunch to kale. Beets are low in calories and high in fiber that helps in digestion. As for the beet greens, they are filled with tons of vitamins and nutrients with beneficial health properties—vitamin B6, magnesium, potassium, copper, manganese—just to name a few. A little disclaimer, though: Beets are #21 on our list of foods that kill your sex drive.
Get the recipe from Love and Olive Oil.
Easy Spinach Artichoke Quiche Cups
Courtesy of Gimme Some Oven
Nutrition: 85 calories, 4 g fat (1.8 g saturated fat), 198 mg sodium, 6.2 g carbs, 2.5 g fiber, 1.4 g sugar, 7.4 g protein
You may have seen a spinach-artichoke dip with its usual pairing of pita chips or pumpernickel bread, but why not ditch the extra carbs and up the wholesome ingredients? Here’s a low-calorie, high in fiber and protein spin on the normally useless dip. These quiche cups are like savory muffins that are fun and easy to grab on the go or pack as a midday snack! If you’re all about egg recipes, you might want to know what happens to your body when you eat eggs!
Get the recipe from Gimme Some Oven.
Sofrito Egg Scramble
Courtesy of Running to the Kitchen
Nutrition:254 calories, 17.6 g fat, 6.1 g fat (.1 g saturated fat), 286 mg sodium, 17.3 g carbs, 6.2 g fiber, 7.4 g sugar, 9.9 g protein
Sofrito is a simple Latin sauce that typically consists of a variety of flavorful, aromatic ingredients and adds tang to any dish! There’s something about the blend of spices that come together so perfectly to make this meal feel like more than just your average scrambled eggs. Layered on a piece of whole wheat or Ezekiel bread with a few slices of avocado, these eggs will have you bikini ready in no time!
Get the recipe from Running to the Kitchen.
Baked Eggs with Shredded Chicken and Salsa
Courtesy of Real Food By Dad
Nutrition: 133 calories, 5.5 g fat (1.7 g saturated fat) 474 mg sodium, 4.4 g carbs, 1 g fiber, 2.3 g sugars, 16.7 g protein
Skip the usual ketchup topping and check out one of our easiest egg recipes yet! All of the ingredients are in the name. The salsa and chicken can both be store-bought (unless you’re the overachiever type and want to make some delicious homemade salsa) and divided into four bowls and baked. At only 133 calories per bowl, the chicken and eggs—both loaded with protein—sit alongside a fresh salsa that brings out a vibrant flavor.
Get the recipe from Real Food by Dad.
Simple Poached Egg and Avocado Toast
Nutrition: 468 calories, 26.6 g fat (7.4 g saturated fat), 632.2 mg sodium, 33.5 g carbs, 9 g fiber, 4.9 g sugars, 27.2 g protein
Okay, yes, avocado toast is amazing and how could it get any better? How about poaching an egg to top the toast? There is nothing quite like when the yolk of a poached egg breaks open and drips down the side of the bread. Fun fact: Poaching an egg has also been found to be one of the healthiest ways to cook an egg. Why not pair it with a slimming, antioxidant-rich cup of green tea to boost your metabolism, too?
Get the recipe from Pinch of Yum.
Crispy Hash Breakfast Skillet
Courtesy of Sally’s Baking Addiction
Nutrition: 275 calories, 13.1 g fat ( 4.8 g saturated fat), 612 mg sodium, 24.2 g carbs, 4 g fiber, 14.9 g protein
Here’s an amped-up version of your basic side dish of hash browns (talk about boring egg recipes!). Switch out the plain potato for their distant relative sweet potato to get the extra sweetness and added health benefits. Sweet potatoes have calcium, potassium, and vitamins C. They are also extremely rich in beta-carotene, an antioxidant that is effective in raising blood levels of vitamin A. Go ahead and make enough for leftovers and you’ll be all set for a few days.
Get the recipe from Sallys Baking Addiction.
Light Egg Salad
Courtesy of Cooking Classy
Nutrition: 250 calories, 12.9 g fat (4.2 g saturated fat), 276 mg sodium, 10.1 g carbs, 8.7 g sugars, 23.3 g protein.
Egg salad can typically seem like a heavy dish, usually using loads of mayonnaise that contains a high amount of sugar. We recommend following this recipe, but swap out the excessive mayo for some protein-rich Greek yogurt. Without losing any of that original flavor, this version of the classic egg salad won’t have you feeling like you need to loosen your belt buckle.
Get the recipe from Cooking Classy.
Salmon Asparagus Frittata
Nutrition: 206 calories, 11.2 g fat (4.7 g saturated fat), 790 mg sodium, 4.9 g carbs, 1.4 g fiber, 2.9 g sugars, 22 g protein
Salmon is the king of fish when it comes to healthy eating. It is said to contain the same amount of omega-3 fatty acids as the average American adult would get in several days in just 4 ounces of baked salmon. The salmon, combined with the anti-inflammatory properties of the asparagus and immense amounts of benefits from the egg whites, makes for a hearty, nutrient-dense meal. Frittatas are also perfect for keeping as leftovers and reheating when you’re in the mood.
Get the recipe from Recipe Runner.
Garden Veggie Scramble with Breakfast Sausage and Baked Eggs
Nutrition: 409 calories, 28.3 g fat (8.6 g saturated fat), 636 g sodium, 16.7 g carbs, 2.7 g fiber, 1.6 g sugars, 21.6 g protein
Can’t decide what to eat in the morning? This breakfast scramble can be made by using pretty much anything in your fridge for any meal of the day. Use veggies and sausage or throw in some ground turkey instead to use a leaner meat and lower the calorie count! This meal is a total no-brainer and oh so delicious. Make sure to add tons of spices to bring the flavor to the next level.
Get the recipe from Fit Foodie Finds.
Grilled Potato Salad with Almond-Basil Chimichurri and 7-Minute Eggs
Courtesy of Half Baked Harvest
Nutrition: 300 calories, 16.7 g fat (2.3 g saturated fat), 599 mg sodium, 30.3 g carbs, 6.4 g fiber, 4.6 g sugars, 10.5 g protein
Forget the mayo and try out this almond-basil chimichurri! This earthy dish is one of our favorite egg recipes because it’s filled with crunchy, crispy potatoes, asparagus, and topped with savory seasonings. The creamy dressing adds for the final touch you’ll be looking for.
Get the recipe from Half Baked Harvest.
Healthy Freezer Breakfast Burritos with Sweet Potato Hash, Eggs, and Black Beans
Courtesy of Cookie + Kate
Nutrition: 448 calories, 14.4 g fat (5.9 g saturated fat), 435 mg sodium, 58.4 g carbs, 11.8g fiber, 3.8g sugars, 23.5 g protein
This low- sugar, high-fiber breakfast burrito is ideal for freezing and reheating at any time of the day. It’s a great way to replace a fast food joint burrito with something wholesome and nutritious! Using whole wheat or Ezekiel tostadas lower the sugar intake and add some amazing flavor.
Get the recipe from Cookie and Kate.
Braised Kale with Egg
Courtesy of Inspired Taste
Nutrition: 394 calories, 21.4 g fat(5.4 g saturated fat0, 2346 mg sodium, 32.2 g carbs, 3.2 g fiber, 4.2 g sugars, 20.2 g protein
Here, you can cut back on the fat by using a more lean meat like turkey bacon. Make sure you check the label, though; many brands still load their turkey bacon with additives. Try something like Applegate Farms Natural Turkey Bacon. Kale can sometimes taste bitter if it hasn’t had enough added to it or massaged first, but here it’s cooked and seasoned with enough tasty ingredients to make you forget you’re eating kale. Also, ditch the toast completely if you are looking to cut the carbs or switch to something like an Ezekiel bread with no sugar and all natural ingredients.
Get the recipe from Inspired Taste.
Vegetarian Cobb Salad
Nutrition: 440 calories, 30.2 g fat (6.2 g saturated fat), 993 mg sodium, 33.2 g carbs, 7.6 g fiber, 10.5 g sugars, 14 g protein
The traditional Cobb salad is served at almost every deli and restaurant there is, but this is not your traditional cobb salad. This meatless salad included garbanzo beans (also known as chickpeas) that are cooked in liquid smoke to taste like bacon. Okay, now we’re talkin’! The garbanzo beans, while tasting delicious, also add a good amount of nutrients and are low in saturated fat, deeming this one of our healthiest egg recipes.
Get the recipe from Oh My Veggies.
Easy Kale Feta Egg Toast
Courtesy of well plated
Nutrition: 327 calories, 19.1 g fat (7 g saturated fat0, 687 mg sodium, 23.9 g carbs, 3.5 g fiber, 3.2 g sugars, 16.9 g protein
Kale is in high demand. Why? This green superfood is one of the most nutrient-dense foods out there. Pairing kale with the creamy, tangy feta neutralizes the bitter flavor and results in a luxurious tasting meal. The drippy egg yolk then adds loads of flavor and texture that you just can’t beat.
Get the recipe from Well Plated.
Microwave Coffee Mug Eggs
Courtesy of Cooking Classy
Nutrition: 215 calories, 15.2 g fat (6.5 g saturated fat), 242 mg sodium, 2.5 g carbs, 2.2 g sugars, 17.1 g protein
This may seem like an average breakfast, but if you’re looking for a quick and easy way to get your protein in the morning, this is it! This recipe is only three ingredients and ready in under five minutes from start to finish. Swap the cheese for some Italian seasoning to give it that extra kick!
Get the recipe from Cooking Classy.
Ham and Egg Tostadas with Strawberry Peach Avocado Smash
Nutrition: 277 calories, 17.4 g fat, 4.4 g saturated fat, 441 mg sodium, 19.9 g carbs, 5.9 g fiber, 3.5 g sugars, 12.8 g protein
Get your sweet and savory fix all in one meal! The avocado smash is basically a fruity guacamole filled with a vibrant combination of flavors and colors. Wrap up eggs, ham, and strawberry peach avocado inside a tostada to get a bite of the perfect mix of salty and sweet.
Get the recipe from Fit Foodie Finds.
Baked Eggs in Stuffed Peppers
Nutrition: 301 calories, 16 g fat (6.7 g saturated fat), 532 mg sodium, 26.8 g carbs, 5.2 g fiber, 12.6 g sugars, 11.8 g protein
Stuffing peppers are an easy and efficient way to add in more veggies to your diet while making the dish even tastier (and fancier!). This is an inventive way to serve eggs that proves eating healthy can taste good, too.
Get the recipe from A Foodie Crush.
Twice Baked Sweet Potatoes
Courtesy of Homemade Hooplah
Nutrition: 328 calories, 24.8 g fat (9 g saturated fat), 573 mg sodium, 13.6 g carbs, 1.9 g fiber, 5.1 g sugars, 15 g protein
These twice baked sweet potatoes are sure to fill you up in the morning. They’re filled with hearty sausage and cheese to make your taste buds go wild! If you’re looking to cut back on the calories, switch to a nut milk and substitute sausage for ground turkey. These sweet potatoes are just as tasty and these swaps increase your nutrient intake.
Get the recipe from Homemade Hooplah.
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Weight Loss: 5 Best Low-Calorie, Protein-Rich Egg Recipes To Try!
Weight Loss: Eggs are one of the best protein-rich foods
- Eggs are low in calories and rich in satiating proteins
- Proteins are essential for weight loss as they promote fat loss
- Scrambled eggs, chicken omelette and more weight loss egg recipes
With the start of the New Year, healthy diet and fitness is usually on everybody’s mind. The ‘New Year, new me’ trope is popular around this time of the year, but it should be so, all year round. But if you were one of those who abandoned their weight loss and fitness goals in the middle of last year, then now is the time for you to jump on the healthy lifestyle bandwagon again. It’s never too late to start living a healthy life and that should be your mantra for 2019, if you really want to be better this year. One of the most crucial changes that you will need to make, in order to shed that extra weight is to fix your diet and start consuming more protein. This is because protein is one of the best, most essential macro-nutrient for weight loss. Protein helps in promoting satiety, which means that if you consume more protein, you tend to stay full for longer and hence, stay away from potentially fattening snacks and unhealthy foods. Moreover, protein helps in building muscle mass, which is important if you are gyming and lifting weights.
It has been known to promote fat loss and retain lean tissue. One of the best foods that you can add to your weight loss diet, in order to load up on protein is chicken egg. Whether you eat white or brown eggs, one large-sized chicken egg (50 gm) contains 6 gm of protein (as per data by United States Department of Agriculture). There are a number of ways of cooking eggs and one of the best ways to cook eggs, in order to maximize weight loss is to let the yolk be runny.
Also Read: Why Protein Is The Most Important Nutrient Your Body Needs Daily
Weight Loss: Eggs are rich in proteins which help in fat loss
Here are some delicious low-calorie protein-rich egg recipes to add to your weight loss diet:
1. Scrambled Eggs
Scrambled eggs is one of the easiest low-calorie way of cooking and eating eggs. This recipe offers a step-by-step guide to making scrambled eggs to perfection.
2. Masala Anda Bhurji
This Indian version of scrambled eggs is delicious and nutritious. Add more vegetables to the recipe to make it more filling and weight loss-friendly.
3. Chicken Omelette With Sautéed Mushrooms
Who doesn’t love a well-made omelette? Throw in some more lean proteins from chicken and you have a winner of a breakfast dish that can help you stay full and slim down.
4. Egg In A Blanket
This dish is nothing like the fattening, pigs in a blanket. It is rather a great way of sprucing up your plain breakfast toast by adding a cooked egg to it. It looks great, tastes even better and is surprisingly easy to make!
5. Baked Eggs With Beans
Beans are great for weight loss- low in sodium and containing almost negligent saturated fat and cholesterol. Beans are one of the best foods to add to your egg dish and this recipe is a winner when it comes to helping you lose weight.
With a treasure trove of essential nutrients, vitamins and minerals, eggs are a complete food and can be consumed alone or added to a variety of dishes. When it comes to experimenting with eggs in a healthy diet, the sky is the limit!