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Protein-Packed Breakfast Recipes

Maria Jose Plascencia |
September 17, 2013 | 4:14 p.m. PDT

Staff Contributor

Yes, you can have your pancakes and your protein too! (Blogilates.com)
Yes, you can have your pancakes and your protein too! (Blogilates.com)
How many times have we been told that breakfast is the most important meal of the day? We know that breakfast is important--it recharges our bodies after a long night's sleep and prepares us for the busy day ahead. It's also vital for those trying to lose or maintain weight. 

Despite knowing all this, we often neglect breakfast because we run out of time during our hectic morning routines, or we are sick of the usual choices. Since most people have rushed mornings, here are some easy protein-packed recipes that will kickstart the day.

The Classic Peanut Butter Sandwich

Quick, easy, and filling. (And they bring back warm fuzzies from childhood). Peanut butter is packed with protein, 2 tablespoons carry about 8g. 

Servings: 1

2 pieces of whole grain bread

3-4 Tbsp of Peanut Butter

Banana or Strawberry slices

Toast your bread a bit, spread some peanut butter and add some fruit toppings of your choice. Try using all-natural peanut butter for a healthier sandwich. 

Greek Yoghurt Parfait 

Greek yoghurt is a protein powerhouse. 170g of greek yoghurt has about 17g of protein. A parfait is a great way to start your morning.  

Serving: 1

1/2 cup of plain greek yoghurt

1/2 cup of you favorite fruit (berries are the healthiest)

2 Tbsp. of your favorite nuts (walnuts or almonds are good choices) 

Start with a spoon of yoghurt and add a layer of fruit and nuts on top of it. You can even drizzle honey at the top for extra taste. For those mornings when you wake up 10 minutes before class or work, you could grab some prepackaged greek yoghurt that come with fruit on the bottom (Activia and Oikos make good ones).  

Protein Pancakes

For those rare mornings you have the time to savor your breakfast, try protein pancakes! These pack a whopping 48g of protein.  

 Servings: 2 

1 Cup of Oats (or other grain)

2 Whole Eggs

5 Egg Whites

2 Scoops Protein Powder

1 Banana (sliced)

1 Cup Berries

2 tbsp Peanut Butter

Dash Cinnamon (to taste)

2 tbsp Coconut Oil

Cook oats as directed. Once they are cooked, add the eggs and egg whites while beating. Add the protein, peanut butter and fruit, mixing well. Dish out as much cinnamon as you prefer. Cook in a pan coated with coconut oil as opposed to butter for healthier pancakes. 

Egg White Omelet

A healthier twist on the classic egg omelet.

Servings: 1

3 egg whites

1 tablespoon nonfat milk

1/2 tsp dried mixed herbs

Freshly ground black pepper

3/4 cup chopped fresh baby spinach

1 tablespoon reduced-fat shredded sharp cheddar or grated parmesan

Combine milk, herbs, and egg whites in a small bowl while heating a small skillet over medium heat. Toss spinach into the skillet. Add the egg mixture to the spinach as it wilts. Once the eggs are solid, sprinkle the cheese and fold the omelet. 

The above are just a few protein-packed recipes to get you started. There are many possibilities---try combining some of these high-protein foods with other options to create your own. For example, next time you have oatmeal, try stirring in some peanut butter and banana for a more filling meal.

And remember to keep greek yoghurt ready for those on-the-go mornings. Try adding greek yoghurt or peanut butter to your usual smoothie for an extra kick. Happy breakfast! 

Reach Staff Contributor Maria Plascencia here.



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