RECIPES: MINI EGG CUPS In a bowl, combine 12 eggs, 1 chopped onion, 1 4oz can green chiles, 2 pounds ground meat (I used …

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5 Healthy, High-Protein Breakfast Recipes to Energize Your Morning

Starting your day with a healthy, high-protein breakfast can set a positive tone for the rest of the day. Protein is essential for muscle repair, weight management, and keeping your energy levels steady. If you’re looking for quick, delicious, and nutritious breakfast options, these five high-protein recipes will keep you satisfied and energized until lunchtime.

1. Greek Yogurt Parfait

Ingredients:

• 1 cup Greek yogurt (plain or flavored)
• 1/2 cup mixed berries (blueberries, strawberries, raspberries)
• 1/4 cup granola (preferably low-sugar)
• 1 tablespoon honey or maple syrup (optional)
• 1 tablespoon chia seeds (optional)

Instructions:

1. In a bowl or glass, layer half of the Greek yogurt.
2. Add a layer of mixed berries and sprinkle with chia seeds.
3. Spoon in the remaining yogurt, top with granola, and drizzle with honey or maple syrup if desired.
4. Enjoy immediately or refrigerate for later.

Protein Content:

Greek yogurt is packed with protein, yielding around 20 grams per cup. This parfait is both nutritious and satisfying!

2. Egg and Spinach Breakfast Wrap

Ingredients:

• 2 large eggs
• 1 cup fresh spinach
• 1/4 cup shredded cheese (cheddar or feta)
• 1 whole grain wrap or tortilla
• Salt and pepper to taste
• Olive oil or cooking spray

Instructions:

1. In a skillet, lightly sauté the spinach in a tiny bit of olive oil over medium heat until wilted.
2. Whisk the eggs in a bowl, season with salt and pepper, and pour them into the skillet with spinach. Cook until the eggs are scrambled and fully cooked.
3. Remove from heat and sprinkle cheese on top. Allow it to melt slightly.
4. Place the egg and spinach mixture onto the whole grain wrap and roll it up.
5. Slice in half and enjoy!

Protein Content:

This breakfast wrap contains approximately 12-14 grams of protein, depending on your eggs and cheese.

3. Overnight Oats with Almond Butter and Chia Seeds

Ingredients:

• 1/2 cup rolled oats
• 1 cup unsweetened almond milk or any milk of your choice
• 2 tablespoons almond butter
• 2 teaspoons chia seeds
• 1 tablespoon honey or maple syrup (optional)
• Fresh fruit or nuts for topping

Instructions:

1. Mix rolled oats, almond milk, almond butter, chia seeds, and sweetener in a jar or bowl.
2. Stir well, cover, and refrigerate overnight.
3. In the morning, stir again and top with fresh fruit or nuts before serving.

Protein Content:

This delightful mix boasts around 15 grams of protein, making it perfect for a purposeful start to your day.

4. Quinoa Breakfast Bowl

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup nuts (walnuts or almonds), chopped
• 1/2 banana, sliced
• 1/4 cup Greek yogurt
• 1 tablespoon honey or maple syrup (optional)
• Cinnamon to taste

Instructions:

1. In a bowl, combine cooked quinoa with chopped nuts and sliced banana.
2. Add Greek yogurt, drizzle with honey or syrup, and sprinkle with cinnamon.
3. Mix well and enjoy!

Protein Content:

Quinoa is a complete protein, offering about 8 grams per cup, and combined with Greek yogurt adds even more protein to this energizing breakfast.

5. Cottage Cheese and Avocado Toast

Ingredients:

• 1 slice whole-grain bread
• 1/2 cup cottage cheese
• 1/2 ripe avocado, mashed
• Salt and pepper to taste
• Cherry tomatoes and fresh herbs for topping (optional)

Instructions:

1. Toast the slice of whole-grain bread.
2. Spread the mashed avocado evenly on the toast.
3. Top with cottage cheese, season with salt and pepper, and add cherry tomatoes or herbs if desired.
4. Serve immediately.

Protein Content:

Cottage cheese is a fantastic source of protein, containing approximately 14 grams per half cup. This toast is a delicious and creamy option to fuel your morning.

These five healthy, high-protein breakfast recipes are not only easy to prepare but also versatile and customizable. Whether you prefer sweet or savory options, these meals will help you kick-start your day with energy and satisfaction. Give them a try and discover a new breakfast routine!