5 High-Protein Breakfasts To Power You Through The Season
It's well known that a protein-rich breakfast can keep you satiated longer (preventing snacking later on), lends energy and generally sets a good precedent for the rest of the day. Almond milk smoothies are great. But for the days when you need something more substantial, here are five healthy, delicious, high-protein breakfast to power you through.
Toast Two Ways: Savory + Sweet
1. Avocado + Limed Yogurt Toast With Chili Oil
Serves 2
Ingredients
2 pieces of bread (whatever kind you like — Ezekiel, spelt, gluten-free, etc.)
1 avocado
1/2 lime
1 large scoop of yogurt
olive oil
red chili flakes
salt + pepper
Preparation
1. Toast the bread to your liking.
2. Slice the avocado open lengthwise. Carefully hit your blade into the pit to remove. Score the avocado length and crosswise and remove the flesh with a spoon, dividing it between the two pieces of toast. Using a fork, gently mash the avocado into the toast. Season with salt and pepper.
3. To make the limed yogurt: Place the yogurt in a bowl. Squeeze in the lime juice and zest the lime over top. Season with salt and pepper and mix to combine.
4. Top each piece of toast with the yogurt. Drizzle with olive oil and red chili flakes.
2. Raw Honey + Almond Butter Toast With Chia Seeds
Serves 2
Ingredients
2 pieces of bread (whatever kind you like — Ezekiel, spelt, gluten-free, etc.)
2 heaping tablespoons of raw honey
2 heading tablespoons almond butter (look for the brands with no added sugar)
1 tablespoon chia seeds
Preparation
1. Toast the bread to your liking.
2. Spread 1 tablespoon of raw honey over each piece of toast. Top with 1 tablespoon of almond butter. Sprinkle each with equal amounts of chia seeds.
T-BLT Fritatta
Serves 6-8
Ingredients
8 large eggs, lightly beaten
5 strips of turkey bacon (or regular or vegan), cut into 1-inch pieces
2 large tomatoes, sliced
1 clove garlic, minced
2 cups spinach
olive oil
salt + pepper
Preparation
1. Pre-heat oven to 425ºF.
2. Place a 10-inch cast-iron skillet over medium high heat. Add the turkey bacon pieces and cook until brown, about 5 minutes. Add the garlic and spinach and about a tablespoon of olive oil. Season with salt and pepper and cook about 5 minutes until the spinach is wilted and garlic is soft and fragrant. Add the eggs and season with salt and pepper. Stir once to combine, then add the tomato slices evenly over the top. Cook without stirring for about 2 minutes, until the edges are set.
3. Place skillet in oven and bake for about 10-12 minutes frittata is set. Serve warm or at room temperature.
Scrambled Tofu + Black Bean Burrito
Serves 2
Ingredients
8 oz extra firm tofu (about half a block of a normal sized package), drained and crumbled
2 large tortillas
1/2 a small onion, chopped
1/2 a bell pepper, chopped
1 garlic clove, minced
1 teaspoon ground coriander
1 teaspoon turmeric
3 tablespoons olive oil
salt + pepper
1/2 a small can of black beans, drained and rinsed
handful of cilantro leaves, roughly chopped
1 tablespoon olive oil
juice of half a lime
salt + pepper
To serve
full fat strained yogurt (instead of sour cream)
hot sauce
Preparation
1. Place a large frying pan over medium-high heat and coat bottom of the pan with olive oil. Sauté the onions and peppers for about a minute or two until soft, translucent and fragrant. Add the garlic and cook for another minute until soft.
2. Add the crumbled tofu and herbs and mix to combine. Season with salt and pepper and sauté for a few minutes to incorporate. Add the black beans, mix and cook for another minute or so.
3. Remove the pan from the heat and add the cilantro and lime juice. Serve in the tortillas with toppings as desired.
Poached Eggs Over Broth Braised Kale
Serves 2
Ingredients
4 organic eggs
1 onion, sliced
1 clove of garlic, minced
1 head of dinosaur kale, chopped
1/2 cup bone broth (beef or chicken) or vegetable broth
1/2 a lemon (for juice and rind)
pinch of red chili flakes
olive oil
salt + pepper
paprika for garnish (optional)
Preparation
1. For the kale: Lightly coat the bottom of a large sauté pan with olive oil. Add the onions over medium-low heat and let cook for about 20 minutes, until soft and slightly brown. Add kale and broth. Mix, season with salt and pepper and cook for another 20 minutes or so, stirring occasionally, until kale is soft, and dark on the edges. Drizzle with lemon juice and grate zest over top.
2. For the eggs: Add a couple cups of water (enough for 3-4 inches from the bottom) in a medium saucepan. Bring to a steady simmer and add a couple pinches of salt. Crack eggs individually into a ramekin or cup. Move a wooden spoon in a circle motion around the saucepan to create whirlpool in the middle. Slowly pour each egg into the water and let simmer on low for 2-3 minted. Transfer to a paper-towel-lined plate.
3. Divide the kale between two plates and top with the eggs. Season with salt and pepper and a dash of paprika if desired.
Photography by Vanessa Rees
Recipes + Styling by Christina Liva
Christina Liva is a writer, recipe developer, and former food editor at mindbodygreen. She received her bachelor's degree in english from Georgetown University, and has also written for Goop and Zagat. Liva is the founder of Yay Lunch, a company based in Virginia that helps provide healthy lunches to kids.