The secret behind a balanced breakfast? The answer is simpler than you think: protein. The amount of protein in your morning meal can play a big role in how your day plays out. In fact, starting your day with a high protein breakfast, like protein banana pancakes for example, can set you up for a day full of energy and focus. On the other hand, a low protein breakfast can mark the start of a sluggish day, full of cravings.
WHY EAT PROTEIN AT BREAKFAST
Starting your morning with protein offers a variety of health benefits that can significantly influence how you feel for the rest of the day. But how?
The body breaks down foods at different rates which has an effect on blood sugar balance. For instance, meals that are high in protein are digested more slowly, having a minimal effect on blood sugar levels. However, carb heavy meals are digested faster, leading to quick spikes and crashes in blood sugar levels.
Sudden fluctuations in blood sugar can often lead to mid-day energy slumps, making it difficult to concentrate. Moreover, they can lead to intense food cravings (particularly for sweets), and can have negative effects on your mood.
Fortunately, eating a high protein breakfast has the opposite effect. Because it takes longer to break down protein, rapid blood sugar changes are far less likely to happen. Instead, you can expect sustained energy that will fuel you throughout the day – plus the added perks of less food cravings and better mood.
Here are more benefits that you can expect from consuming enough protein:
- Faster metabolism: high protein intakes are associated with more calories burned throughout the day.
- Stronger muscles: eating protein can help build muscle mass and strength during resistance training.
- Enhanced immune system: amino acids from protein are required for the healthy function of immune system cells
HOW TO EAT MORE PROTEIN AT BREAKFAST
Most people should aim to consume a minimum of 15 to 25 grams of protein at breakfast. This can be easily achieved by adding high protein foods to your morning dish.
Here is a quick breakdown of grams of protein in popular breakfast foods:
- 1 cup plain greek yogurt = 13 grams
- 2 eggs = 12 grams
- ½ cup low fat cottage cheese: 12 grams
- 2 breakfast sausage links = 11 grams
- 1 oz almonds = 6 grams
- 1 oz cream cheese = 2 grams
- ¼ avocado = 1 gram
For those who prefer not to count grams, you can visually estimate that around 25% of your meal should be made up of protein.
In addition, protein powders can easily turn a carb-dense food into a high protein meal. For instance, using a vanilla protein powder, like HUM’s Core Strength, can effortlessly add 20 grams of protein to pancakes, waffles, muffins, oat bakes, and more.
HIGH PROTEIN BREAKFAST RECIPES
Consider protein powder as the ultimate breakfast hack for enjoying breakfast delights, without the energy crash. Here are three dietitian-approved high protein breakfast recipes:
CLASSIC PROTEIN PANCAKES
A vanilla twist on classic pancakes that delivers about 20 grams of protein per two pancakes.*
Makes: 4 pancakes
What You’ll Need:
- 2 scoops (or 4 tbsp) of HUM Nutrition’s Core Strength
- 1/2 cup all-purpose flour
- 1/2 tbsp sugar (or sweetener of your choice)
- 1/2 tsp baking powder
- 1/4 tsp baking soda
- 1/8 tsp salt
- 1/2 cup milk (dairy or non-dairy)
- 1/2 large egg (beat an egg and use half)
- 1 tbsp canola oil
- 1/4 tsp vanilla extract
How to Prepare:
- In a mixing bowl, whisk together the flour, sugar, baking powder, baking soda, and salt.
- In another bowl, combine the milk, egg, canola oil, and vanilla extract. Mix well until the wet ingredients are fully blended.
- Gradually add the dry ingredients to the wet ingredients, stirring until just combined. Be mindful about overmixing. If the batter seems too thick, you can add a little more milk to achieve your desired consistency.
- Gently fold in the 2 scoops of HUM Nutrition’s Core Strength protein powder until evenly distributed throughout the batter.
- Preheat a non-stick skillet or griddle over medium heat. You can lightly grease the surface with spray oil if needed.
- Pour about 1/4 cup of the pancake batter onto the skillet for each pancake. Cook until you see bubbles forming on the surface and the edges look set.
- Flip the pancakes with a spatula and cook for another 1-2 minutes, or until they’re golden brown on both sides.
- Remove the pancakes from the skillet and repeat the process with the remaining batter.
- Serve warm with your favorite toppings, such as sliced almonds for added protein.
*the amount of protein will vary depending on the type of milk used in the recipe and pancake size.
BANANA PROTEIN PANCAKES
Banana protein pancakes are a sweet take on breakfast, all while delivering 15 grams of protein* per pancake.
Makes: 2 pancakes
What You’ll Need:
- 2 scoops (or 4 tbsp) of HUM Nutrition’s Core Strength
- 1 ripe banana
- 2 large eggs
- 1/2 teaspoon baking powder
- 1/4 teaspoon cinnamon (optional)
- Cooking spray or a small amount of oil for greasing
How To Prepare:
- In a bowl, mash the ripe banana until it’s mostly smooth.
- Add HUM Nutrition’s Core Strength, eggs, baking powder, and cinnamon (if using) to the mashed banana. Mix well until you have a smooth batter.
- Preheat a non-stick skillet or griddle over medium heat. You can lightly grease the surface with cooking spray or a small amount of oil.
- Pour half of the batter onto the skillet to make one pancake. Cook until you see bubbles forming on the surface and the edges look set.
- Carefully flip the pancake with a spatula and cook for another 1-2 minutes, or until it’s golden brown on both sides. Remove the pancake from the skillet and set it aside. Repeat the process with the remaining batter to make the second pancake.
- Enjoy warm with a side of eggs or yogurt for added protein.
LEMON POPPY PROTEIN WAFFLE
Enjoy this flavorful whole wheat lemon poppy waffle packing a powerful 20 grams of protein.
Makes: 1 waffle
What You’ll Need:
- 1 scoop of HUM Nutrition’s Core Strength
- 1/4 cup whole wheat flour
- 1/2 teaspoon baking powder
- 1/2 tablespoon poppy seeds
- Zest of 1 lemon
- 1/3 cup milk (dairy or non-dairy)
- 1 tablespoon lemon juice
- 1/2 tablespoon melted butter or oil
- 1/2 teaspoon vanilla extract
- 1 egg
- Cooking spray or a small amount of oil for greasing
How To Prepare:
- Preheat your waffle iron. Preheat instructions will vary based on iron that you’re using.
- In a bowl, combine HUM Nutrition’s Core Strength, whole wheat flour, baking powder, poppy seeds, and lemon zest.
- In another bowl, whisk together the milk, lemon juice, melted butter or oil, vanilla extract, and egg.
- Pour the wet ingredients into the dry ingredients and mix until just combined. Be cautious not to overmix; some lumps are fine.
- Lightly grease the waffle iron with cooking spray or a small amount of oil.
- Pour the batter onto the preheated waffle iron and cook according to the manufacturer’s instructions until the waffle is golden and cooked through.
- Carefully remove the waffle from the iron and serve warm.
- You can top your lemon poppy waffle with fresh berries, a drizzle of honey or maple syrup, or yogurt for added protein.
CONCLUSION:
As we’ve unpacked, a high protein breakfast goes beyond mere sustenance. It can influence your energy levels, cravings, mood, and more. Fortunately, consuming protein at breakfast is easy to do. Plenty of breakfast foods are high in protein, such as eggs and yogurt. Plus, protein powder like HUM Nutrition’s Core Strength, makes it incredibly simple to boost the protein content of your favorite breakfast foods.
