Are you a vegan, vegetarian, involved with meat-free Monday, or are just looking to change things up from just having coffee and cereal?
The question is for you (if you are any of the above), how can you get more protein for breakfast without having to eggs or meat?
But our first point to cover, why would you even want or need protein for breakfast?
- Improving satiety
- Muscle growth and repair
- Improved injury recovery
- Greater strength gains from training
- And more (a few more reasons for adding protein to meals here)
We’ll explain below how you can satisfy your protein needs and still hopefully meet all of the above criteria too.
Is it any surprise that we recommend these?
Nutritious, quick and easy to clean up, smoothies are a fantastic way to get more protein into you.
The Wake Me Up smoothie has the highest protein level out of our the Super Cubes range.
Still not enough for you?
Feel free to also add in extra protein to your smoothies too.
With some vegetarian sources like whey protein or vegan sources like pea protein and hemp protein, there’s plenty of whey’s (get it?) to add in some extra protein into your smoothie and, even more importantly your breakfast meal.
We’ve covered these protein sources in a lot more depth in a prior post, so you can read about adding protein to your smoothies in a bit more depth here.
Other protein sources you might want to consider for your smoothie include chlorella and spirulina.
These are types of algae, that are high in vitamins and minerals, with spirulina sometimes referred to as the most nutritious food on the planet!
Be sure to taste them before you add them to your smoothie and start with only a little amount.
This is because both are very green tasting and most of the time it’s hard to mask the taste.
Breakfast protein you can chew on
You can add some of these ingredients below to your existing breakfast or make meals combining some of them too.
There are so many different ways to enjoy soy; soy milk, tempeh, tofu and much more.
This is one of the higher vegan sources of protein and calcium whilst containing a host of other nutrients.
Pumpkin seeds (Pepitas)
As well as protein, pepitas are a great source of the minerals, magnesium, zinc and iron.
They’re absolutely delicious and can be sprinkled onto your breakfast raw or roasted and blended into your smoothie.
Some health food stores also sell pumpkin seed butter (like peanut butter only greener).
We see you rolling your eyes, Quinoa was so 2014.
Its popularity is for good reason though.
It’s a complete protein, containing all 9 of the essential amino acids, and has a sizable amount of fibre, manganese, magnesium, folate and more.
Nuts and Seeds
Nuts are a great source of fats, vitamins, minerals and are tasty to add to breakfast to boost your protein.
The higher protein ones include almonds, pistachios, sunflower deeds and the aforementioned pepitas.
Legumes include beans, lentils, peas and peanuts (that’s right, it’s not actually a nut).
They’re quite satiating, help to keep you regular and are a source of B vitamins and minerals.
They can cause digest upset in some, though soaking them overnight can help to alleviate some of this discomfort.
The higher protein sources in the lugumes faily include chickpeas, black beans, kidney beans, lentils and peanuts.
How can I put all of the above together?
How can you combine the above ingredients into easy to make, great tasting protein filled breakfast options?
We have a few suggestions for you below, and believe us, they taste great!
Why not start with a scrambled tofu recipe to give you some inspiration?
It would be very easy to add some more protein to this, sprinkling on pepitas or adding some crushed nuts.
Mexican food for breakfast?
We all know that there are some dishes that just taste much better reheated the next day.
Mexican meals are definitely on that list!
This mexican dish already has a decent amount of protein, containing quinoa and beans.
What we think is so special about it though, is that it has the foundations set for you to substitute and add whatever you want.
So you have permission to be creative!
Oats by them self aren’t super high in protein, but are a great base to build upon.
Add in some of the protein powders we mentioned earlier, sprinkle some nuts on top, add some pepitas, or perhaps add a scoop of Greek yoghurt (another source of protein).
Why not even substitute the oats for quinoa (trust us, quinoa is definitely a thing as you can see here).
The demise of the low protein breakfast
You can now see that protein for breakfast doesn’t just have to be just eggs and meat (though you certainly can eat these too if you want).
There are plenty of liquid and chewable plant-based options to add, mix, blend and cook to fill the gap.
We hope we have inspired you to try out some new breakfast foods and breakfast recipes.
More importantly we hope we have inspired you to try some of our Super Cubes frozen smoothies too and just add in a bit of extra protein to them to suit.
Super Cubes, easy to make and even easier to drink as well!