Need ideas for protein breakfast
I need ideas for protein breakfast. I only like eggs so-so. I'll eat them hard scrambled with ketchup, but still not my favorite. I don't like yogurt, and I don't do tofu b/c of soy sensitivities. I like peanut butter toast, but I don't want it every day. I like most cheeses, but not cream cheese or cottage cheese. I'm starting to think it might come down to turkey and cheese sandwiches. Any other ideas? thanks
Bacon. is. protein.
I could stop there, but really you can't eat too much of that and stay healthy. Turkey bacon is worth a try.
Shredded cheese melted between 2 tortillas or wraps
Have you tried fritatta or quiche? I learned to like eggs that way... you can find a recipe that is basically a lot of veggies held together by a bit of egg.
You can also get protein powder at any health food store (GNC, Vitamin shop) and have that with some milk, sort of a "healthy" milkshake.
Though I should ask, is this for a weight training routine?
a note for those who have suggested faux breakfast meats such as Gimme Lean and Morningstar - those products are made with soy, which the OP stated is not an option due to sensitivity.
seitan (wheat gluten) would be an acceptable meat substitute.
ETA: i meant to post this as a reply to the OP, not to iluvcookies. sorry!
Ham and bacon? If you're worried about fat, you can go for turkey bacon (I've never found any that I REALLY liked but somebody else might recommend something), or Canadian or back bacon. I love a good bacon and tomato sandwich for breakfast.
can you do any sort of meat substitutes? Gimme Lean sausage is delicious..
it sounds like you need to throw ideas about traditional (american) breakfast out the door.. go international and hit the beans or grilled fish. you could also try adding protein supplements to fruit smoothies.
don't rule out veggie omelets or hard boiled eggs either!
Hummus is a good one. You can make some tzatzkiki and put them both on a whole wheat pita. Both are easy to make at home, but you can always get hummus pre-made at the grocery store, too.
Smoked salmon or gravlax with some sour cream on pumpernickel toast.
And protein powder smoothies are another good choice.
- salmon! smoked, poached, broiled, grilled, patties/cakes....all great for breakfast.
- quinoa - hot or cold, cooked as a porridge, add any fruits, nuts & spices you like.
- smoothies with fruit, ice, protein powder and nut butter or flax seed.
- stir protein powder into oatmeal or other hot cereal or porridge after cooking.
- fold cottage cheese, Greek yogurt or ricotta into soft polenta (i know you said you don't like them, but they'll melt/incorporate into the polenta so you won't notice them as much). sweeten and flavor with vanilla, cinnamon, maple syrup, or whatever else strikes your fancy.
Morningstar makes a very good faux sausage patty. Or you could use regular sausage. If you like cereal try to find one with higher protein and eat with skim milk. On the yogurt, I'd try to learn to like it. It is a good source of protein and calcium. I love the suggestion of salmon. I just read about a restaurant that serves eggs and salmon patties for breakfast! Also, I'd consider falafel patties. And don't forget oatmeal.
I love fish for breakfast. Have you considered something like making a smoked fish/cheese spread... perhaps some smoked haddock or trout with some cream cheese and dill. Eat on top of rye crisps with a slice of cucumber. Doesn't keep forever, but you would get bored with any one thing after a few days.
FYI, turkey bacon really isn't any better for you than regular bacon. Per slice, generally, it has maybe one gram of fat less, but it is higher in sodium and cholesterol than regular bacon. I used to eat turkey bacon and then saw something on tv revealing the nutritional comparisons and I was shocked. Glad to be back to regular bacon - mmmm.
My husband travels to Sweden, Switzerland & Finland quite a bit and he has gradually switched to a more European style of breakfast. In the morning he eats sliced hard cheeses (gruyere, aged gouda, manchego) and yogurt. Sometimes toast too. He runs early so this is a good breakfast for him.
Unexpectedly, there is quite a bit of protein(7g) in steel-cut or rolled oats (oatmeal, but not instant). You can even make it up the night before and heat it up in the microwave in the morning. Oat bran has a fair amount of protein also.
I was looking through this thread today and was surprised to see the statement that turkey bacon is no better for your health than regular bacon, based on the fat content. I had to go check my pack of Butterball turkey bacon ASAP Here is what I found: total fat - 1.5 g; sat fat - 1.5 g; trans fat - 0g; cholesterol - 10 mg; sodium - 135 mg; protein - 2 g. These are values per slice. Surely bacon is much higher in fat? Around 10 g per slice, I think. Don't know about sodium. Surely the cholesterol is higher in a piece of bacon? We are big consumers of turkey bacon at our house, since DH had bypass surgery almost a decade ago. I don't think of the product as a health food, but as something that makes some of our breakfasts a bit more appealing. We don't indulge in pork sausage any more at all, and have to ration eggs. I think dismissing turkey bacon out of hand by assuming it is no healthier than pork bacon is not helpful. And, we have grown to like it just fine. I actually prefer it to badly prepared bacon I've had from time to time in pancake places.
The low sodium bacon I purchased from Costco says two slices is 90 calories with 7g of fat, 2 of which are saturated and only about 150 mg of sodium IIRC. The majority of the fat in bacon is monounsaturated. Cholesterol is around 20 mg per serving. Turkey bacon is not significantly healthier than regular bacon but has way more salt and doesn't taste as good. Eat regular bacon. Also, if you're worried about cholesterol levels, studies have shown that saturated fat intake has a much greater impact on serum cholesterol levels than cholesterol itself. I use to have high cholesterol and no longer do but still have eggs every morning. Granted they're organic ones with extra omega-3s but I still have them everyday. IMHO a slice of white bread is worse for you than a couple slices of regular bacon.
I'm dealing with the same thing and I eat a lot of canned sardines and mackerel, making a salad with toasted walnuts and a good homemade vinaigrette. I used to do tuna but too much isn't great given mercury concerns. Some of the better sardines and mackerel are quite tasty and fresh with no strong smells but you have to chose carefully because some are pretty bad.
Between the fish, walnuts and olive oil, that's a lot of protein and health fat to start your day. For many people it would be more of a lunch salad but at my work I don't have much time to eat so making it at home in the morning works for me. I prepare the salad greens one or twice a week and keep them in the fridge in rolled up paper towels in a plastic bag, so making the salad takes only a few minutes.
-Smoked salmon on toasted bagel with sliced tomatoes and light cheese of some kind
-Good quality salamis and some not-high-fat cheese from a deli counter, on a nice French or Italian roll (with mayo/mustard/optionally tomato and/or lettuce, etc.)
Bless your heart! I've been around but having trouble with the website. Don't know if it's Chow or my computer, but I get a post almost finished and WHAM! It flies off into cyberspace without any help from me. Thought about going to Site Talk, but decided they'll either fix it or if it's my computer, it will send me off into cyberspace. ')')
Fish and chips is a fun breakfast!
Fish and chicken. Plan for leftovers, and eat them cold, or use them in omelettes. I know eggs are only so so, but a one egg omelette stuffed with leftover trout, dill, and a mild white cheese- proteiny goodness
This might sound weird....but what about a tuna sandwich? I've actually had this myself and its delicious. While making my son's lunch early one morning, I got a yen for a sandwich right there on the spot. So I went ahead and made myself one. It was so good and so filling that when I'm not in the mood for anything else for breakfast I'll make myself a tuna sandwich. Give it a try.
It's not weird. Good Jewish delis everywhere will serve "lox spread" or "lox salad", which is basically smoked salmon with either cream cheese or mayo. It's not all that different from canned tuna in a tuna salad with mayo. In fact, I've been known to order tuna salad on a bagel while my family orders more traditional breakfast items while eating breakfast out,
Soy-free frozen veggie burger patties heated up in the toaster oven or microwave and eaten on toast or in breakfast burrito, breakfast burritos in general (doesn't have to include eggs, but can be beans, left over chicken, meat, etc.), high protein and fiber cereal w/ low fat milk (I use yogurt or cottage cheese which aren't for you), and maybe farmer's cheese. Some Eastern European markets have low fat quark and farmer's cheese that are pretty high in protein and quite tasty with sweet or savory toppings on bread or frozen waffles (high protein/fiber).
I also am a big fan of savory breakfast: any leftovers, dim sum and Chinese pork or chicken buns, fish patties, etc.
Edited to add: Chicken or turkey sausage are also decent sources of protein, check the nutritional info though b/c some are higher in fat. The pre-cooked ones at Trader Joe's are about 8g/fat per link.
You could also try some kind of lentil and garbanzo bean chat or Indian type recipes.
I'm glad to see some of these responses. I also need to eat more protein for breakfast but the savory stuff doesn't sound very good in the morning, and it especially doesn't go well with my coffee. I make a higher protein bread and spread with hazelnut butter, my new favorite food item. I keep trying to do eggs or protein smoothies, but again, they don't go with coffee (you see where my priorities are). I drink a protein smoothie with greens in it just about every day and totally love them, just not in the a.m. Have you tried those?
If you don't like eggs does that mean you don't like quiche? I have a friend who makes mini-quiches in muffin tins and eats those every morning. I make sausage (Beeler's) with a healthier version of dutch baby for dinner a lot - breakfast for dinner - might be good. Or a breakfast sandwich on whole wheat english muffin with sausage and egg or cheese and spinach or avocado. Or how about granola with nuts and seeds - easy to make and with milk or almond milk would be good protein?
I love the smoked salmon ideas as well.
lynn, you've really never heard of almond milk? it's a non-dairy milk substitute made from ground, pressed almonds. i prefer to make my own, it just tastes so much fresher & cleaner...but in a pinch, i'll buy Almond Breeze Unsweetened (the others add too much sugar). comes in Original, Vanilla and Chocolate. it's great for anyone who can't have dairy or soy.
let me know if you want to try making it sometime - i'll post the instructions, it's super-easy.
oh, and hazelnut butter is like peanut or almond butter but made with hazelnuts. not easy to find, but you can sometimes get it at independent health food stores, or buy it online. (you could also make it yourself if you have access to good hazelnuts.)
There's also sunflower butter, but it can also be difficult to find. There's also hazelnut mylk. We generally get the almond mylk because it's less expensive. We drink it (often with a hit of chocolate almond mylk added), use it to bake with, and have it on cereal. Hemp mylk is also good (and expensive), not sure of the protein in it.
I also make my own almond milk because I like the taste better and it's quite easy, but there are perfectly good almond milks on the market, depending on what kind of stores you have access to. I've even seen it at Safeway lately. I soak almonds for about two days in water, changing if it gets murky. Then drain and rinse and blend with fresh water - about 3-4 cups per cup of almonds I think - I never measure. I like to add honey to mine. I've lately been freezing it in ice cube trays because I don't use it fast enough. Thaws fine and works well in smoothies and iced coffee as ice cubes.
I've seen hazelnut butter at Trader Joe's and specialty stores. I live in Oregon, hazelnut capital, and there's a stand at farmer's market of local hazelnuts. They make their own butter and homemade nutella and sell them at the market (http://www.freddyguys.com/). I actually buy their pre-roasted pieces which are cheaper than whole and make my own by processing in Cuisinart until liquified, adding salt to taste (I also add in a handful of pieces at the end of a 'chunky' style).
Oh man am I addicted to hazelnut butter! I always have pb in the house, just in case, but mainly use it for sauces now.
Quinoa, something with hummus, bread or muffins with nuts in them. We make apple peanut butter muffins, banana muffins with walnuts, etc. I'm GF so we use garbanzo flour along with other flour in our muffins and bread. Have you tried other nut butters or peanut butter on waffles? I knew someone who ate black beans for breakfast.
I am very happy when I have a toasted Trader Joe's Whole Wheat British Muffin with Philadelphia 0 fat cream cheese some freshly snipped chives or scallion and smoked salmon. The Trader Joe's whole Wheat British muffin is SO much better than the Thomas Whole Wheat English Muffin. The TJ whole wheat Pita is excellent too.
Greek yogurt is very high in protein. There are also some high protein dry cereals. I like Go Lean Crunch. I'm not an egg fan either, but will eat an omelet with bacon, swiss cheese, mushrooms and hot sauce.
Peanut butter steel cut oatmeal!
Ok, I know it sounds weird. Hear me out ... as someone who tries to up the protein level in my morning meals to ensure that I can stay upright until lunch, I completely relate. Steel cut oats are whole grains and when combined with a couple spoonfuls of all-natural peanut butter, this is really a stick to your ribs breakfast that won't shoot your blood sugar through the roof. You can add cinnamon or a sweetener like agave nectar or Splenda depending on your personal preference. So yummy!!
As a side note, you can prepare the steel cut oats the night before in a big batch (microwave or crock pot, even) and save it in smaller portions in the fridge for the rest of the week. This makes for a quick, protein packed breakfast option.
Great way to start in the morning for a person who is a Diabetic from Nunzio Bagliere of Syracuse N.Y
I am pregnant, so I have a lot of problems with this myself. This might help you a lot. It is copied from the What to Expect website...
What's in a Serving? Protein
You need three servings of protein daily — here's what that means to you when you're standing at the refrigerator door.
Note: The dairy sources listed below will also fulfill your calcium requirement.
24 ounces (three 8-ounce glasses) milk or buttermilk
1 cup cottage cheese
3/4 cup ricotta cheese
2 cups yogurt
3 ounces cheese (3/4 cup grated)
4 large whole eggs
7 large egg whites
3 1/2 ounces (drained) canned tuna or sardines
4 ounces (drained) canned salmon
4 ounces cooked seafood (shelled shrimp, lobster, clams, etc.)
4 ounces (before cooking) fresh fish
4 ounces (before cooking) chicken, turkey, duck, or other poultry without skin
4 ounces (before cooking) lean beef, lamb, veal, pork, or buffalo
3 ounces game meats
Half Servings of Vegetarian Protein
Choose two half servings with every meal, or double the amounts on this list to make a full serving.
Note: Some of the choices below will also fulfill your whole grain and fat requirements.
Legumes (half protein servings)
3/4 cup cooked beans, lentils, split peas, or chickpeas (garbanzos)
1/2 cup cooked soybeans (edamame)
1 1/2 cups green garden peas
1 1/2 ounces peanuts
3 tablespoons peanut butter
1/4 cup miso*
4 ounces tofu (bean curd)*
3 ounces tempeh*
1 1/2 cups soy milk*
3 ounces soy cheese*
1/2 cup vegetarian "ground beef"*
1 large vegetarian "hot dog"*
1 large vegetarian "burger"*
1 ounce (before cooking) soy pasta*
* The protein content of soy products varies, so check the package — there are about 12 grams in a half serving.
Grains (half protein servings)
3 ounces (before cooking) whole-wheat pasta
1/3 cup wheat germ
3/4 cup oat bran
1 cup uncooked (2 cups cooked) oats
2 cups (approximately) whole-grain, ready-to-eat cereal
1/2 cup uncooked (1 1/2 cups cooked) couscous, bulgur, or buckwheat
1/2 cup quinoa
4 slices whole-grain bread
2 whole-wheat pitas
2 whole-wheat English muffins
Nuts and Seeds (half protein servings)
3 ounces nuts (such as walnuts, pecans, and almonds)
3 tablespoons nut butters
2 ounces sesame, sunflower, or pumpkin seeds
1/2 cup ground flaxseed
re: Becca Porter
Becca, that's a great list, but *please* be careful about your fish intake. i'm surprised the "What To Expect" website doesn't specify which species are okay for pregnant women to consume or offer guidelines for weekly intake, as mercury is a serious concern. IMHO it's rather irresponsible of them.
Do you like ricotta cheese? Cheese Blintzes might be a good option if you're looking for a sweeter, non-savory breakfast treat.
Scooped Bagel toasted and filled with black beans, low fat cheese and salsa, sour cream if desired -- or fill a low-carb high fiber tortilla
Eggs are such a good source of protein. I used to only kind of like them. After moving in with SO (who eats a lot of eggs) I started to experiment.
Try scrambling your eggs with sriracha instead of ketchup. The spice and heat really changes the flavor of the eggs. I'll start with throwing my favorite veggies (spinach, red bell peppers, onion, tomatoes...) into the pan with a little olive oil. Then pour the egg/sriracha mix over them, add cheese and scramble until done the way I like.
Of course now I'm very happy with a runny egg on rice, toast or grits for breakfast. But it took a while to get there!
Every try adding a bit of homemade applesauce to your scrambled eggs just as they are ready to turn out to a plate? Subtle sweetness and a nice light change of pace.
The ghg, greek yogurt and fresh fruit is a staple at my breakfast table.
Light ricotta cheese and sliced pineapple with a bit of honey is a great way to start the day!
How about a taylor ham, goat cheese and egg strata?
Thought I'd put a good word in for Mollie Katzen's "Sunlight Cafe" cookbook. Tons of great and different ideas in there. She also focuses on ways to amp up the protein in typical breakfast foods like breads, pancakes, muffins, granolas etc. in addition to lots of unusual ideas. I love this book.
When I do SBD,I make a lot of breakfast casseroles (eggs, veggies (spinach, onions, red peppers) tabasco, and cheese. I often add cottage cheese which melts in invisibly if your issue is texture Add a pinch of baking soda and bake in a low oven for half an hour or until set.
My new favorite though is a variation on "Japanese pizza" which is shredded cabbage held together with a thick batter of eggs, salt and flour ( I use chickpea flour) and cooked into a thick pancake/ thin fritatta. It's great as is, or I make pizzas by topping it with sausage, leftover cooked meat and a bit of cheese.
Try almond butter or another nut butter an alternative to peanut butter.
Eggs really are a great source of protein - try egg whites only, or maybe try making them different ways, like scrambled with cheese and salsa and rolled up in a tortilla.
Lean meat of course - pork, chicken, fish, lean beef or my favorite - bison. I buy it ground, cook it up and add it to all kinds of stuff: burritos, chili, scrambled eggs, etc. It's lean, and very tasty.
Canned kipper snax on rye, melt sharp cheddar cheese on top and top liberally with capers. OR toast that rye, cover with boneless skinless sardines in oil, top again with capers. OR tuna melt on toast or English muffin or such.
great thread. I got this recipe from Food & Wine magazine. I have made it many times and it is really delicious. I know it calls for yogurt, but it really serves as more of a cooling sauce on these spicy beans. Sour cream would probably work too.
2 tablespoons extra-virgin olive oil
1 large onion, finely chopped
1 large garlic clove, minced
1/2 teaspoon ancho chile powder
1/2 teaspoon ground cumin
1/8 teaspoon ground turmeric
Pinch of cayenne pepper
One 15-ounce can chickpeas, drained
1 cup vegetable broth or water
1 tablespoon fresh lemon juice
Salt and freshly ground black pepper
1/4 cup pine nuts
1 1/3 cups Greek-style plain fat-free yogurt
1 tablespoon chopped mint
1.In a medium, deep skillet, heat the olive oil. Add the onion and garlic and cook over moderately high heat until softened, about 7 minutes. Stir in the chile powder, cumin, turmeric and cayenne and cook, stirring, for 1 minute. Add the chickpeas and broth and bring to a boil. Cover and simmer over moderately low heat for 15 minutes. Stir in the lemon juice and boil over moderately high heat, uncovered, until the liquid is thickened, about 3 minutes. Season with salt and pepper.
2.Meanwhile, in a small, dry skillet, toast the pine nuts over moderate heat, stirring, until golden, about 4 minutes.
3.Spoon the yogurt into shallow bowls. Top with the chickpeas, garnish with the mint and pine nuts and serve.
I know this is a revived, old thread but if you want protein for breakfast how about beef soup? Millions of Vietnamese eat it for breakfast everyday, they call it pho.
I make my own hot cereal in a crockpot and then freeze the rest. I include all kinds of whole grains (oats, wheat, barley, rye, wild rice, flaxmeal) and then I also add lentils. It sounds weird, but I add a little brown sugar and milk and it's very satisfying. I didn't like regular oatmeal because it was like eating glue.
Toaster waffles (I like Van's, which come in different flavors and actually have some protein and fiber in them) spread with low-fat ricotta cheese and drizzled with honey. A little messy, but tasty.
I also try to up my protein at breakfast with extra milk and a Carnation Instant Breakfast. I'm currently alternating between "chocolate milk" (or hot chocolate) with one of the chocolate flavors, and a "vanilla chai latte" with vanilla and decaf chai concentrate.
I also have some sort of nuts or trail mix as a mid-morning snack sometimes - just to break up the protein dosing, so to speak.
One particular avocado & toast I really love is from cafe gitane ... really simple but for some reason I can't seem to recreate it - take a piece of nicely toasted multigrain bread, mix up an avocado with olive oil, red pepper flakes, lemon juice (i think), a bit of salt and smear over the toast in a mound. Tasty.
How about an egg nog -- egg, milk, vanilla, sugar -- blasted in the blender. Maybe include some banana in that. Pairs up nicely with cinnamon toast.
I eat 45 grams of oats, 25 grams of whey protein isolate, 5 grams of ground flax seeds and 90-100 grams of milk. Mix it up in a bowl and it's great. I also eat a piece of fruit. It takes me about 2 minutes to put together.
Everything should hinge on your blood type. One I found out I was a (B) type I looked at the recommended shopping list and cut out Pork and Chicken. Makes breaky tuff when you add that a morning coffee drinker should stay away from carbs well after the first morning cup.
Turkey and beef are OK for B types but look at the BllodType Diet Charts, then be the decider.
Immitation Crab with real crab and mayo is my boot.
I'm a big fan of Dr. Andrew Weli and have been inspired by his suggestions over the years. He has some great ideas and recipes that may be of interest on the Oprah website and, I've also take inspiration from the menu at his restaurant "True Food Kitchen" I've put links to both sites below fyi:
Breakfast casseroles and hashes are great, protein-filled & hearty ways to start the day. I make one with cubed ham, scrambled eggs, sliced onions, roasted red bell peppers, cumin, and diced sweet potatoes. Basically, just throw everything but the eggs into the skillet & cook until nice and brown. Then add a bit of pepper-jack or fontina cheese. Yum! Store the hash in the fridge & scoop out a serving in the morning to add to scrambled eggs. (Or eat plain if you're not feeling eggy.) It'll keep for several days - so awesome to have something ready to go & waiting for the microwave when I'm bleary-eyed! You can easily riff with bacon, sausage, roasted turkey or chicken bits, smoked salmon, etc.
If you're eating oats or ww toast, you may want to consider adding a healthy dose of cinnamon - studies are showing it lowers blood sugar.