Fuel your work and school day with these protein-powered breakfasts

This blog post is focused on helping you with practical high protein breakfast ideas both you and your family will love (even when you are time-crunched for busy weekday mornings).

Breakfast is an important part of fuelling mental health, physical nourishment and improving your energy and productivity at work. You may have also heard that research shows a balanced breakfast can help kids at school. Healthy morning meals can improve behaviour, mood and overall academic performance in children. It can also help to eat a balanced protein-rich breakfast if you are struggling with overeating later in the day as under-fuelling early in the day often leads to overconsumption later in the day as your body attempts to get the nourishment it needs.

But what type of breakfast is speedy, healthy and can fuel a busy day ahead? What protein rich breakfast ideas can you fuel your family with in the morning? Read on to find out the answer to this and other common breakfast questions.

How Soon Should I Eat Breakfast (especially if I am not really hungry)?

How soon you eat your breakfast will depend on where you are currently starting from and your overall goals and intuitive hunger pattern:

1. In a best-case scenario, aim to eat your breakfast within about an hour or so of waking up to help maximize your energy and fuel your brain for optimal mental health, focus, attention and learning.
2. If you have been an avid breakfast skipper your entire life then start with a bite-sized change. Aim to begin having breakfast at the first available time you can wrap your head around eating something. I am willing to bet that you can find a window before lunch that could work for you.
3. If you are wondering about intermittent fasting and time-restricted eating you can check out this previous blog post here: The Scoop on Intermittent Fasting

What Does a Balanced Breakfast Look Like?

Your brain needs carbohydrates for thinking, concentrating and elevating your energy. Carbohydrates are also the “gasoline” to fuel working muscles. Protein-rich foods are important to help sustain fullness and provide longer lasting energy and productivity.

A simple way to think about breakfast is to ensure you have the following three components:

1. Grains/starches such as whole-grain toast, pancakes, high-fibre breakfast cereal, oatmeal or leftover pasta, rice or other grains from supper.
2. Fruits/vegetables such as fresh fruit, canned unsweetened fruit, dried fruit, frozen fruit or even raw or cooked veggies if you prefer.
3. A source of protein, such as peanut butter, eggs, cheese, cottage cheese, yogurt, milk, soy milk, nuts/seeds, protein powder, tofu, meat, poultry or seafood.

What is a common breakfast issue you see often?

One of the most common breakfast issues we see with many of our clients is grabbing a meal that contains mostly carbohydrate but failing to have a good source of protein included in your breakfast.

A meal such as oatmeal and berries or avocado toast is a good start, but without a protein-rich food added, the meal will not sustain you. Meals that primarily contain carbohydrates won’t keep you full for longer than an hour or two. You will feel like your energy levels are on a rollercoaster ride of highs and lows.

Protein-rich foods such as adding a handful of nuts/seeds, eggs, Greek/skyr yogurt, cheese, ricotta/cottage cheese, meat/poultry/seafood, protein powder, hemp hearts, beans/lentils/chickpeas or nut butter will provide you with longer satiety and energy. When you add protein to your breakfast you will feel like your energy levels are solid and level (more like a train ride rather than a rollercoaster ride).

What are some protein packed breakfast ideas for work or school days?

1. PB&J Overnight Oats

In a glass mason jar or single serving bowl stir together 1/2 cup rolled oats, 3/4 cup milk/dairy-free beverage and 1-2 tbsp peanut butter and a spoon of raspberry or strawberry jam. Layer sliced fresh raspberries or strawberries and top with crushed nuts and a sprinkle of hemp hearts. If desired you can also add extra protein powder to your overnight oats. Make ahead a few of these at a time for a make-and-take option on the go.

2. Protein Punch Oatmeal

When you are eating instant oatmeal or cooking your oatmeal/steel cut oats on the stove, add a protein punch to your oatmeal by adding one of the following items:

• Cook your oatmeal in milk, soy milk or protein powder and sprinkle with hemp hearts
• Powdered peanut butter or fresh peanut butter
• Raw eggs that have been whisked together (or powdered whole egg powder) – continue cooking oatmeal until eggs are done

To create a balanced meal be sure to add fruit to your oatmeal. Try adding diced apples and raisins or frozen blueberries while cooking. Alternatively top with fresh berries.

3. Freezer French Toast with Banana “Sushi”

On the weekend or as a “breakfast for supper” theme, make a big-batch of French toast and place in the freezer to reheat for a fast morning breakfast grab.

To balance the meal, make banana “sushi” which is fun for both adults and kids. To make spread nut butter (or a mix of yogurt mixed with nut butter which I like to call “yo-nut” dip) on a banana and roll in coconut and/or rice crisp cereal. Slice into pieces and enjoy!

4. Cheesy Baked Eggs

Whisk together 6 eggs, 1 cup of shredded cheddar cheese, 1 cup cottage cheese and 1/4 cup flour. Bake in a greased 9 X 9 baking pan at 350 F for 45-50 minutes, or until eggs are set. This recipe can be made the night before and served for speedy morning breakfasts.

Tip: you can also blend the eggs and cottage cheese together if you’d prefer a fully smooth texture and to hide the cottage cheese for picky family members.

Serve with whole grain toast and fresh fruit or sliced tomatoes.

5. Make Ahead Black Bean Hashbrown Breakfast Casserole

Make ahead this casserole on the weekend and enjoy leftover topped with guacamole, salsa and sour cream (or freeze into single portions for a future breakfast you can heat and enjoy as is or added to a wrap.

What You Need:

• 3 cups frozen hash browns
• 1 cup frozen corn
• 1 can black beans, rinsed
• 1 jar roasted red peppers, diced (370 mL)
• 1 small onion, diced and sauteed
• 2 1/2 cups shredded cheese (we used mozzarella)
• 8 eggs
• 1 1/4 cup milk
• 1 tsp garlic powder
• 1/4 tsp cayenne pepper
• Cilantro to garnish (optional)

How You Prepare Mexican Breakfast Casserole

1. Combine hash browns, corn, beans, peppers and sauteed onion in a greased 9 x 13 inch baking dish. Sprinkle shredded cheese over the top. In a bowl, whisk together eggs, milk, garlic powder and cayenne. Pour over hashbrown mixture.
2. Cover and refrigerate overnight.
3. Bake uncovered at 350F for approximately 1 hour, or until a knife inserted in the center comes out clean.
4. Let stand 5 minutes before serving.

It is important to fuel yourself with a balanced breakfast consisting of fibre-rich carbohydrates and protein-rich foods to ensure you are energized throughout the day. We hope you enjoy these high-protein breakfast ideas! 

Looking for more make-ahead high protein breakfast ideas? Try these healthy recipes on our blog: