Waking up early isn’t always easy, but a delicious breakfast can transform your mood and put a smile on your face. For some of us, breakfast is the ultimate thing to look forward to every morning. Especially one that’s got a healthy amount of protein to prepare us for the rest of the day.
The word protein gets tossed around a lot in the world of health and fitness, but what does it actually mean, and why is it so important? We’ll attempt to answer this question as we dish out our favorite high-protein breakfasts that you can incorporate into your own life.
The scoop on protein
From shakes to bars, protein products are everywhere nowadays. It’s not just fitness enthusiasts touting its benefits anymore — it’s well known that protein is essential to a healthy diet and to basic bodily functions. But why is that? Protein is made up of amino acids, which are widely referred to as the “building blocks of life”. Of the amino acids, nine are essential and cannot be produced by the body — these so-called essential amino acids are the ones you need to consume through a variety of food or drinks.
Before vegetarianism and veganism became widespread like it is today, many people believed that protein could only come from animal products. Now we know better — protein is in everything from hemp seeds to chickpeas, and a variety of sources is key. Making protein from non-animal sources has become more common and achievable than it ever has been.
So what does protein do exactly? Well, it does a lot of helpful things, like:
Strengthen muscles, skin, hair, and nails
Support the immune system
Aid in weight loss
High-protein breakfast ideas
On that note, we’ve collected some of our favorite high-protein breakfast ideas, so that you can fuel your day the right way.
Jazzed up oats
Oats are a favorite among 8fitters for a reason, one of which being that they’re full of protein, vitamins, and minerals. In 1 cup of cooked oats, you’ll get a whopping 6 grams of protein. They’re super versatile, you can flavor them however you want and you can enjoy them savory or sweet.
Feeling less than inspired? Try mixing in some ingredients:
Fresh fruit like sliced strawberries, whole blueberries, kiwi pieces and banana chunks.
Add a teaspoon or so of raw cacao powder for indulgent flavor
Sprinkle over a few raisins, chopped dates or chia seeds for some added texture
Cinnamon powder and natural vanilla extract for guilt-free sweetness
A tablespoon of chopped nuts like almonds, walnuts or sunflower seeds
For extra inspiration, try 8fit’s own decadent Salted Date and Espresso Overnight Oats. It’s perfect quick breakfast to take on the go, to the office, university or a stroll in nature, these oats can add a skip to your step and a decent amount of protein, too.
Greek yogurt + healthy toppings
There’s been a lot of buzz around Greek yogurt for a while now, and it’s not without reason. This strained, creamy version of yogurt is full of nutrients and contains less sugar than regular (unstrained) versions. The texture is rich and velvety and can make a perfect base for sauces, dips, and dressings. In addition to having between 12 to 20 grams of protein per cup, Greek yogurt boasts a high amount of probiotics that are excellent for your digestive health. Be sure to get the plain variety — the sweetened versions are usually packed with sugar and other additives.
A quick Greek yogurt recipe we like to whip up from the 8fit recipe book is Apple, Yogurt and Peanut Butter. All it takes is a base of plain Greek yogurt, a dab of all-natural, sugar-free peanut butter and a chopped apple.
For many of us, eggs have always been part of our breakfast routines. Just like oats, they’re super versatile and can be jazzed up in countless ways. Scrambled, poached or boiled, eggs pack in a punch of nutrition — one egg contains around 6 grams of protein! If you’re trying to add more high-protein breakfasts into your diet, make eggs a staple.
If you’re tired of the same types of eggs all the time, give 8fit’s Mini Sweet Potato and Spinach Frittatas a try! These tasty baked morsels are packed with nutrients and plenty of protein, and they reheat well, making them ideal for meal prep.
Yep, you heard that right! Quinoa doesn’t always have to be for lunch or dinner. It also makes a great high-protein breakfast. It’s a nutritional powerhouse — 1 cup of cooked quinoa contains 8 grams of protein. Combined with some chopped nuts, a bit of cottage cheese on the side or some Greek yogurt, you’ve got one balanced breakfast that’s sure to put you in a good mood.
Never tried making quinoa for breakfast before? Give 8fit’s Blueberry Flax Quinoa a try – it delivers a medley of textures!
Hop aboard the high-protein breakfast train
We hope our high-protein breakfast ideas gave you a little boost of inspiration. If these recipes piqued your interest, we’ve got a whole lot more where that came from — you’ll have access to over 700 recipes when you sign up to 8fit Pro! Additionally, you’ll get an extensive collection of workout routines created by certified trainers. So that you’re well-equipped to achieve your goal, no matter what it is.