How to have a protein breakfast? It’s a question I’ve been asked a lot lately. Proteins are a bit trendy, but I remind you that we shouldn’t exceed our daily requirement (which you can find well explained in this article dedicated to proteins) .
Index
- It’s best to avoid sugars at breakfast
- Drinks to pair with a protein breakfast
- 8 Protein Breakfast Ideas
- Soft-boiled or scrambled eggs with a slice of whole wheat bread
- Chickpea Hummus with Whole Wheat Bread
- Cecina with a drizzle of organic strawberry jam
- Oat flakes with 7/8 almonds and vegetable milk
- Pea flour pancakes
- Rye bread with salmon
- Greek yogurt or skim with a fresh seasonal fruit cut into pieces
- A piece of parmesan cheese with some walnuts and a pear (if in season)
- Final advice: vary your breakfast
It’s best to avoid sugars at breakfast
Breakfast is the most important meal of the day , yet many people skip it, or eat a few biscuits or a croissant accompanied by coffee, milk or tea.
Generally, it is a breakfast rich in sugars that has the effect of making us feel, after a short time, an emptiness in the stomach, which many go to fill with something sweet, thus triggering a vicious circle and a new harmful increase in blood sugar (for more information read also the article on glycemic calm ).
Drinks to pair with a protein breakfast
A breakfast with little or no sugar , which also includes protein foods, has the advantage of making us feel full for longer and avoiding the glycemic peak that leads us to eat again shortly after.
I propose you 8 ideas of protein foods for your protein breakfast, which can perfectly accompany your favorite drink among these:
- Coffee
- Barley
- Chicory coffee
- Vegetable drink made from soy, rice, oats or almonds
- Tea
I do not recommend milk, both for a pairing problem and because in my opinion it is better to avoid it for various reasons, including widespread intolerance to lactose and/or milk proteins (casein).
8 Protein Breakfast Ideas
Soft-boiled or scrambled eggs with a slice of whole wheat bread
The preparation is simple and quick. For scrambled eggs you can use a little extra virgin olive oil or a little ghee with a non-stick pan. Remember to cook them a little and serve them very soft, they are more digestible. It is better not to add milk.
Chickpea Hummus with Whole Wheat Bread
A tasty idea is chickpea hummus to spread on a slice of whole wheat or oat bread. If you can, prepare it yourself the night before. All you need are a few simple ingredients like the ones we recommend in this chickpea hummus recipe. Ready-made ones are almost never as good, they have more ingredients and, inevitably, some preservatives.
Cecina with a drizzle of organic strawberry jam
Cecina is a very simple and quick preparation of the Tuscan tradition, very similar to farinata. With the preparation you obtain a mix of chickpea flour, salt and water. The mixture must be liquid. It must be left to rest for at least half an hour and then cooked in the oven for 15 minutes at 200 degrees C, or in a non-stick pan for 7/8 minutes, taking care to turn the cecina a couple of times on each side.
Oat flakes with 7/8 almonds and vegetable milk
Oats have excellent nutritional properties , are practically gluten-free, are digestible and together with almonds are an excellent food to eat with your favorite vegetable milk or yogurt.
Pea flour pancakes
Mix the pea flour with a pinch of salt and natural water, if you like you can add some chives. Create a homogeneous mixture and cook in a pan with a drizzle of extra virgin olive oil. You can enjoy it with fresh cheese or a drizzle of honey. Do not add yeast, not suitable for preparations with legume flours.
Rye bread with salmon
Another excellent alternative for a protein breakfast is the classic smoked salmon, I recommend the wild type, with a drizzle of ghee, clarified butter, and a slice of rye bread .
Ghee – Clarified Butter
Available in 220g and 480g format
Maharishi Ayurveda
Greek yogurt or skim with a fresh seasonal fruit cut into pieces
Greek yogurt and Skyr, the Icelandic cheese , have a significant protein content, which is why you can find it as a protein breakfast option. If you like, you can add, in addition to your favorite seasonal fruit, also some sunflower seeds.
A piece of parmesan cheese with some walnuts and a pear (if in season)
Finally, for those who love cheese, this is also a possibility for a protein breakfast. 30 grams of parmesan, 3 walnuts and a pear are a great way to start the day.
Final advice: vary your breakfast
If you have decided to experiment with a protein breakfast, I recommend that you try to vary between these and other proposals. Don’t be a creature of habit. No food, even if it is good for you, eaten every day, is so beneficial in the long run.
