Does your breakfast pass the protein test? Here’s why you should check: Researchers are increasingly zeroing in on protein’s ability to keep hunger at bay when compared to lower-protein breakfasts that have similar calories, fat and fiber. And it seems that protein’s benefits can last well into the day, reducing our urge to snack sugary or fatty foods later in the evening. But how to get there with nutrient-rich, healthy foods that you aren’t already tired of eating? Here are three bold breakfast ideas, each of which packs at least 20 grams of protein to shake up your routine deliciously.
Quinoa + 2 easy eggs + salsa
This is my go-to breakfast when I have leftover quinoa on hand, as it’s the perfect way to freshen up a tired “egg on toast” routine. One cup of quinoa packs 8 grams of high-quality protein, as well as iron, selenium and magnesium. The eggs provides protein (12 grams) as well as choline, an essential nutrient that helps keep cell membranes healthy, reduces inflammation and helps minimize the buildup of homocysteine in your blood (elevated levels are linked to heart disease).
Grilled halloumi + chickpeas + tomatoes + cucumbers
You can get the flavors of the Middle East in under five minutes with this tasty take on breakfast: A staple cheese in parts of the Middle East (it hails from Cyprus), halloumi has a unique attribute – its higher melting point makes it ideal for a quick sauté in the pan. Serve with a shower of 1/2 cup garbanzo beans (7 grams protein), freshly chopped cucumbers and cherry tomatoes. Add some fresh mint to take the flavor to a whole new level.
Cottage cheese + whole wheat pita + roasted red peppers
Have no time to prepare, and need to grab and go? This savory breakfast is your answer. Jarred peppers help you to assemble in a snap. Plus, high-quality cottage cheese is one of the most overlooked superfoods in the grocery store today. Consider this: One cup of low-fat cottage cheese delivers a whopping 28 grams of protein for just 160 calories. What’s high quality? Choose organic if you can, and look for a brand that has probiotics, which will also provide a boost to your gut health.