2 cup Wheat flour No Soda Quick Crispy Tasty Recipe you never tried before! wheat flour snack

2 cup Wheat flour No Soda Quick Crispy Tasty Recipe you never tried before! wheat flour snack
Are you working toward a weight loss goal and seeing no results? What about starting an exercise routine and seeing no gains? Well, you'll probably see the most success by starting off your day with a high-protein breakfast.

"Most folks get in their protein during lunch and dinner and forget about breakfast," says Toby Amidor, MS, RD, CDN, a registered dietitian on our medical expert board. "This means you're cutting out an important food group that provides not only the macronutrient protein but also many nutrients that often come with it."

Considering Americans at all phases of life are under-consuming iron as well as fiber, the benefits of starting your day off with protein go beyond protein itself, says Amidor.

She also points out that protein takes longer to digest and therefore makes you feel more satiated. "Adding protein to your breakfast can help get you through that mid-morning hunger since it can help keep you feeling fuller for longer," Amidor notes.

And research supports the notion that a high-protein breakfast aids weight loss. One study found that participants who ate a high-protein breakfast with just 12 grams of protein lost more weight than the group that consumed a low-protein breakfast.

To reap the same weight loss benefits, we discuss the benefits of a high-protein breakfast, the best protein breakfast foods, and high-protein breakfast recipes that all have more than 12 grams of protein per meal, making them filling breakfast ideas.
The benefits of eating a high-protein breakfast
What kind of benefits are you looking at when you start your day with a protein-packed meal? For starters, protein is filling. As your body breaks down protein into amino acids, one of these amino acids (phenylalanine) triggers an increase in levels of the gut hormone peptide YY. This hormone then sends a signal to the brain that you've eaten your fill, enhancing satiety as well as promoting weight loss.
That's not all. Protein also slows down the body's absorption of carbohydrates, which helps keep blood sugar levels even-keeled. Not only does this reduce hunger, but it also wards off fat storage to help you get toned.

The best high-protein breakfast foods
The best high-protein breakfasts start with protein-rich foods. Our recipes below feature high-protein breakfast foods such as:

Eggs: 6.3 grams protein per large egg
Greek yogurt: 10 grams protein per 7-oz container
Cottage cheese: 23 grams protein per cup
Chia seeds: 4.7 grams of protein per ounce
Chicken sausage: 14 grams protein per link
Turkey bacon: 4.3 grams protein per slice
Black beans: 7 grams protein per 1/2 cup
Walnuts: 4.3 grams protein per ounce
Almonds: 6 grams protein per ounce
Pistachios: 5.7 grams protein per ounce
Peanut butter: 7.2 grams protein per 2 tbsp
Cashew butter: 5 grams protein per 2 tbsp
Protein powder: 20 grams protein per ounce
Ricotta: 9.4 grams protein per 1/2 cup
Low-fat cheese: 6.8 grams protein per serving
Smoked salmon: 5.2 grams protein per ounce
Read on to discover over a month's worth of mouthwatering high-protein breakfast ideas that deliver exactly what your body needs for breakfast. Combine that with these best-ever ways to boost your metabolism, and you'll reach your body goals in no time!
Baked Eggs With Mushrooms and Spinach
Protein Punch: 15 grams
You'll Need: Eggs, a small onion, mushrooms, Canadian bacon or deli ham, frozen spinach, a can of roasted green chilies, olive oil, seasonings (salt and pepper)
You know the old saying, "The early bird gets the (protein-packed) worm." If you're looking for a tasty, protein-powered breakfast that you can also whip up ASAP, look no further than this baked eggs recipe. Between the mushrooms, pork, and eggs used in this recipe, you get over 10 grams of energizing protein plus a hearty serving of veggies courtesy of the other ingredients. Best of all, this dish can be cooked in about 10 minutes.
Breakfast Tacos with Bacon and Spinach
Protein Punch: 24 grams
You'll Need: Eggs, bacon, an onion, mushrooms, frozen spinach, Monterey Jack cheese, corn tortillas, Pico de Gallo or bottled salsa

Why settle for a basic meat and veggie scramble or bacon, egg, and cheese sandwich when you can load up on protein (along with fiber) via this flavorful combo of eggs, bacon, cheese, veggies, and corn tortillas? In addition to using a little over 1 egg per breakfast taco—which amounts to a little over 6 grams of protein each—the recipe also uses fiber-rich corn tortillas, which are approximately half the calories yet double the fiber of traditional flour tortillas.

Get our recipe for Breakfast Tacos with Bacon and Spinach.
Eggs in Purgatory
Protein Punch: 20 grams
You'll Need: Eggs, pancetta or bacon, onion, garlic cloves, crushed tomatoes, farro (can also substitute with barley or brown rice), seasonings (salt, pepper, red pepper flakes)
While the name of this recipe may seem a bit morbid, trust us when we say that this protein-packed breakfast will give you life—especially on those mornings when you find it especially challenging to drag yourself out of bed. Skip the greasy potatoes and sugary cereals, and instead, consider sinking your teeth into these bright and bold flavors stemming from some of the healthiest ingredients you have in your fridge and pantry.

Get our recipe for Eggs in Purgatory.
Light and Fluffy Banana Pancakes
Protein Punch: 22 grams
You'll Need: Plain 2% Greek yogurt, low-fat cottage cheese, bananas, eggs, lemon juice, white whole wheat flour, baking soda, a pinch of salt

Want to know the secret to whipping up a stack of sweet, fluffy, yet nutrient-dense pancakes? Use a recipe that combines fruit (particularly bananas), Greek yogurt, cottage cheese, and ricotta. Those with a sweet tooth will thank us for this one! Because for delicious, fast, and easy flapjacks that also fuel your body with a balance of protein, fiber, and carbs, this recipe is the way to go, especially when you need a natural rush of energy early in the AM.

Get our recipe for Light and Fluffy Banana Pancakes.
Low-Calorie Crispy Ham and Cheese Omelet with Mushrooms
Protein Punch: 30 grams
You'll Need: Eggs, white or cremini mushrooms, Gruyère or Swiss cheese, prosciutto, chives or scallions (optional), butter, milk, seasonings (salt and pepper)

If you have a hankering for a protein-loaded breakfast from IHOP or Denny's but are also trying to be more mindful of your caloric intake, get ready to fill up as you chow down on this protein-dense, low-calorie dish you can DIY in the comfort of your own kitchen. This high-protein omelet features a diner-classic combo of ham, cheese, and veggies—and yet, it is only 330 calories!

Get our recipe for a Lower-Calorie Ham and Cheese Omelet with Mushrooms.

6 Steak and Eggs with Chimichurri
Protein Punch: 37 grams
You'll Need: Eggs, flank or skirt steak, Roma tomatoes, chimichurri, olive oil, seasonings (salt and pepper)

Between the eggs, lean cut of beef, grilled tomatoes, and chimichurri, you get a protein-packed feast fit for a steakhouse brunch—but why go out to eat, when you can save time and money by making this meal yourself at home? This recipe is as delicious and satiating as it is colorful. Best of all, it's a stick-to-your-ribs, Paleo-friendly meal that will surely impress any guests you may have who are trying to watch their carb intake.

Get our recipe for Hearty Steak and Eggs with Chimichurri.
7 Smoked Salmon Sandwich
Protein Punch: 24 grams
You'll Need: Greek yogurt, Ezekiel bread, capers, red onion, baby greens, tomato, smoked salmon, salt and pepper
Instead of scarfing down a 400-calorie bagel with cream cheese for breakfast, switch to a slice of protein-filled Ezekiel Bread (it has 4 grams of protein per slice) that's smothered with Greek yogurt and topped with your favorite bagel toppings—including smoked salmon! This simple yet tasty combo will give you 24 grams of protein for a fraction of the calories! It doesn't get much better than that.

Get our recipe for our Smoked Salmon Sandwich.

8 Blueberry Lemon Ricotta Pancakes
Protein Punch: 21 grams
You'll Need: Frozen blueberries, sugar, Greek yogurt, cottage cheese, eggs, white whole wheat flour, lemon, baking soda, salt

Similar to the banana pancakes recipe above, using yogurt and cottage cheese to make these pancakes does two things: It brings extra protein to the breakfast table, and it helps produce the lightest, moistest pancakes you've ever tasted. Plus, once you try this simple and healthy blueberry compote, you'll never go back to lackluster syrup again. Can you think of any maple syrup that's grocery- or farmer's market-bought that's also a superfood? Exactly—case closed.

Get our recipe for Protein-Packed Blueberry Lemon Ricotta Pancakes.
9 Spinach and Ham Quiche
Protein Punch: 10 grams
You'll Need: Frozen pie shell, olive oil, garlic, spinach, cooked ham, shredded Swiss or Gruyère cheese, eggs, milk, half and half, salt, nutmeg
The quiche is the ultimate culinary chameleon. Not only can you make it with dozens of different flavor combinations, but it's also as good for breakfast with a cup of coffee as it is for dinner with a glass of red wine. Plus, between the eggs, the cooked ham, and the shredded cheese, this quiche is protein-packed for your morning.

Get our recipe for our Spinach and Ham Quiche.
10 Peanut Butter and Banana Oatmeal
Protein Punch: 14 grams
You'll Need: Oats, salt, bananas, peanut butter, almonds, agave syrup

We love this oatmeal with peanut butter and banana recipe for its good-for-you ingredients. It makes a healthy morning meal you can have ready in minutes. Adding two tablespoons of peanut butter to this recipe gives this oatmeal bowl the protein boost you're looking for in the morning.

"One tablespoon of peanut butter provides about 90-100 calories, 4 grams of protein, and 8 grams of fat. Much of the fat is the heart-healthy unsaturated kind which also helps you feel full along with the protein," says Amidor.

However, the quality of your peanut butter will also make a huge nutritional difference. Amidor recommends looking for the real deal made from peanuts and salt and skipping the reduced-fat varieties, which tend to have the same calories or contain added sugars and artery-clogging saturated fats.

Get our recipe for Peanut Butter and Banana Oatmeal.

11 Chorizo Breakfast Burrito
Protein Punch: 41 grams
You'll Need: Eggs, milk, chorizo, black beans, shredded taco cheese, avocado, salsa, burrito shells, hot sauce
Breakfast burritos (or breakfast tacos) tend to have the same types of ingredients. Scrambled eggs, maybe some small bits of potato, and typically a few slices of bacon. But you know what takes that burrito to the next level? Swapping out the bacon for chorizo. For an even more protein-packed breakfast, choose a high fiber whole grain wrap, like those from Angelic Bakehouse. Their 7-Grain Sprouted Grain wraps are only 100 calories and boast 3 grams of fiber and 4 grams of protein.

Get our recipe for Chorizo Breakfast Burritos.
12 Sunrise Sandwich
Protein Punch: About 19 grams
You'll Need: Eggs, turkey breast, tomato, guacamole, your cheese of choice, and a whole-wheat English muffin

This high-protein breakfast sandwich is so delicious you'll want to chow down on it every single morning. You'll get about 6 grams of protein from the eggs, a little over 5 grams from the turkey, about 3 in a slice of American cheese, and 5 grams in these whole-wheat English muffins.

Get our recipe for Sunrise Sandwich.

13 Overnight Chia Pudding
Protein Punch: 10 grams
You'll Need: Chia seeds, coconut milk, nonfat Greek yogurt, maple syrup, salt, fresh mango, coconut chips, macadamia nuts
When you're sick of plain yogurt, try chia pudding. The dish provides an easy, spoonable way to get tons of protein, fiber, and healthy fats. And did we mention there are a ton of different ways to flavor this basic recipe? It practically guarantees you'll never tire your taste buds.

Get our recipe for Overnight Chia Pudding.

14 Turkey-Sweet Potato Breakfast Hash
Protein Punch: 26 grams
You'll Need: Sweet potato, green bell pepper, eggs, turkey sausage, olive oil, and paprika

This hash is packed full of protein and flavor from the sweet potatoes and sausage, and it's easy to reheat later on in the week. If you plan on using leftovers, just set the hash aside before adding the eggs and place the leftovers in the fridge. If you aren't a fan of turkey sausage, chicken sausage is a great alternative as well.

Get our recipe for Turkey-Sweet Potato Breakfast Hash.

15 Greek Yogurt Parfait
Protein Punch: 24 grams
You'll Need: 2% Plain Greek Yogurt, fresh strawberries and blueberries, sugar, mint leaves, granola
Not only is this recipe great for breakfast, but it's so decadent, you could even enjoy it for dessert! The protein in this recipe comes from two sources: the homemade granola contains 4 grams of protein per serving while 7 ounces of Greek yogurt contains 20 grams of protein.

"Greek yogurt has double the protein compared to traditional yogurt due to the straining process," says Amidor. "In addition, it is low in lactose and a fermented food which provides live, active cultures that may act as probiotics and keep the gastrointestinal system healthy." All the more reason to dig in!

Get our recipe for Greek Yogurt Parfaits.

16 Black Bean Omelet
Protein Payout: 24 grams
You'll Need: Black beans, eggs, feta cheese, salsa, avocado, cumin, lime, hot sauce, salt, pepper

Use up that can of black beans and benefit from their high-protein content with this easy-to-make southwest omelet. This recipe makes about four servings, so if you're just cooking for one, simply prep the ingredients and cook an omelet in the morning to start your day on the right foot. To reap the most flab-incinerating benefits, be sure to consume the entire egg—not just the whites. The yellow is filled with choline, a nutrient that has been proven to reduce body fat and BMI.

Get our recipe for Black Bean Omelets.

17 Plant-Based Cashew Butter & Raspberry Smoothie
Protein Punch: 15 grams
You'll Need: Frozen raspberries, cottage cheese, cashew butter, Pacific Foods Cashew Original Plant-Based Beverage, a scoop of protein powder for weight loss
Yep, you can have your favorite childhood sandwich without the bread! This satiating smoothie is a great on-the-go breakfast option that's reminiscent of a PB&J sandwich. It packs a powerful punch of protein, fiber, essential fats, and vital nutrients that support good health. Not to mention, berries are one of the best sources of polyphenols—a group of fat-blocking compounds.

Get our recipe for our Plant-Based Cashew Butter and Raspberry Smoothie.
18 Huevos Rancheros
Protein Punch: About 21 grams
You'll Need: Corn tortillas, eggs, canned black beans, tomato, onion, garlic, chipotle pepper, cilantro, lime, and cumin

Huevos Rancheros is a traditional Mexican dish that can provide you with a protein boost, especially for those who are looking for a meatless dish. You'll get the majority of your protein from the black beans and eggs, but the most popular corn tortillas come with a couple of grams as well.

Get our recipe for Huevos Rancheros.
19 Breakfast Bento Box
Protein Punch: 22 grams
You'll Need: 1 hard-boiled egg, 1/2 cup cottage cheese, 1/2 ounce almonds, berries, cucumbers
If you don't like to eat first thing in the morning, a bento box is a great option. It allows you to graze through the early hours and offers up a solid dose of energy. Simply pack up a hard-boiled egg, half a cup of cottage cheese (with some cucumbers for dipping), half an ounce of almonds, and a side of berries to hit the nutritional mark.

"Cottage cheese is an underappreciated food," says Amidor. "One-half cup of low-fat cottage cheese contains 90 calories, 1 gram of fat, and 16 grams of protein—that's as much protein as you'll find in two ounces of cooked chicken! All that protein means a small serving will keep you feeling full because protein takes longer to digest."

Here's how to make hard-boiled eggs.
20 Breakfast Pizza
Protein Punch: 30 grams
You'll Need: Eggs, ham, whole wheat English muffins, salsa, butter, low-fat jack or cheddar cheese

Start with the ultimate breakfast bread—the fiber-dense whole-wheat English muffin—as your base and salsa as your sauce, then add eggs, ham, and cheese for flavor, substance, and plenty of protein. It beats an 800-calorie breakfast sandwich any day, and you get to tell everyone you know that you had pizza for breakfast.

Get our recipe for Breakfast Pizzas.
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