Source: Kasia2003, AdobeStockA good portion of protein for breakfast is one of the foundations of a healthy diet. It provides a long-lasting feeling of fullness, helps with weight loss, weight maintenance, and overall well-being. We've compiled 20 of the best protein breakfast recipes for you!
1. Tofu Scramble with Spinach
Source: pinterest.comLet's start with an original egg-free scramble option.
You will need: 400 g tofu, 200 g spinach, 1/2 onion, 10 g nutritional yeast, spices.
Preparation: Chop and sauté the onion for 3-5 minutes. Add crumbled tofu, nutritional yeast, and spices, and cook for another 3-5 minutes, stirring. Add spinach, cook for 1 more minute, and drizzle with lemon juice if desired.
2. Chicken and Cottage Cheese Patties
Source: zdorovogotovim.ruThe most protein-packed patties possible.
You will need: 500 g chicken fillet, 120 g cottage cheese, 1 egg white, 4-5 tbsp milk, 1 onion, spices, 2 tbsp breadcrumbs.
Preparation: Mince the chicken and onion. Add all other ingredients, mix the mince, form patties, and fry them on both sides in a pan.
3. Protein Smoothie with Milk and Banana
Source: pinterest.comIf desired, add a whisked raw egg to it.
You will need: 200 ml milk, 1 banana, 120 g cottage cheese, sugar or honey.
Preparation: Peel and roughly chop the banana. Put all ingredients into a blender and blend until smooth.
4. Syrniki (Cottage Cheese Pancakes) with Rice Flour
Source: mirtesen.ruFor a healthier recipe, use low-fat cottage cheese.
You will need: 300 g cottage cheese, sweetener, 1 egg, 1 tbsp rice flour.
Preparation: Mix or blend all ingredients. Form the syrniki and fry them on both sides in a pan until golden brown.
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5. Omelet with Mushrooms
Source: uzbek-culinar.ruA classic egg breakfast for those who prefer familiar solutions.
You will need: 100 g mushrooms, 3 eggs, 15 ml soy sauce, spices, 2 green onion stalks.
Preparation: Chop and sauté the mushrooms in a pan. Whisk the eggs with spices and soy sauce, mix them with chopped green onions, pour over the mushrooms, and cook the omelet covered until done.
6. Protein Salad with Lentils and Chickpeas
Source: pinterest.comIf you soak the legumes overnight, they will cook quite quickly in the morning.
You will need: 100 g chickpeas, 100 g lentils, 1 cucumber, 1/2 avocado, 1 bunch spinach, 1 bunch lettuce, olive oil, lemon juice, spices.
Preparation: Cook chickpeas and lentils according to package instructions. Dice the cucumber and avocado, chop the lettuce leaves, season the salad, and dress it with olive oil and lemon juice.
7. Lavash Roll with Egg and Spinach
Source: zdorovogotovim.ruThin whole-grain tortillas also work instead of lavash.
You will need: 1 lavash sheet, 2 eggs, 2 egg whites, 80-100 g spinach, 1/2 avocado, 60 g hard cheese, spices.
Preparation: Chop and lightly sauté the spinach. Whisk the eggs, egg whites, and spices, pour them over the spinach, and cook, stirring, until done. Place the scrambled mixture on the lavash and add avocado slices and grated cheese to taste. Roll it up.
8. Steamed Protein Omelet
Source: AdobeStockA diet-friendly and very healthy omelet with nothing superfluous.
You will need: 3 egg whites, 180 ml milk, salt.
Preparation: Whisk the egg whites with milk and salt until foamy. Pour the omelet into a bowl or suitable mold and steam for about 15-20 minutes.
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9. Protein Frittata with Salmon
Source: attuale.ruFor this recipe, we recommend using salted salmon.
You will need: 200 g salmon, 8 egg whites, 1/2 cup heavy cream, zest of 1 lemon, 60 g arugula, 1 clove garlic, spices.
Preparation: Whisk the egg whites until fluffy, add heavy cream, zest, spices, and chopped salmon. Sauté arugula with minced garlic for about 1 minute, pour in the egg mixture, and cook for 4 minutes without stirring. Then transfer the frittata to the oven for 10-12 minutes at 180 degrees Celsius.
10. Salad with Cottage Cheese and Beans
Source: dzen.ruYou can dress it with sour cream or plain yogurt.
You will need: 100 g canned beans, 200 g cottage cheese, 3 eggs, 1/2 bunch herbs, spices.
Preparation: Boil and dice the eggs, chop the herbs, and add cottage cheese with beans. Season the salad to taste.
11. Protein Smoothie with Tomatoes and Cottage Cheese
Source: taketea.ruFor those who prefer savory vegetable smoothies over sweet fruit ones.
You will need: 400 ml tomato juice, 120 g cottage cheese, 40 g oat bran, 1 sprig rosemary, 10 ml lemon juice, 0.5 tbsp paprika, spices.
Preparation: Grind the oat bran, and strip the leaves from the rosemary. Put all ingredients into a blender and blend the smoothie well.
12. Protein Pancakes
Source: darfix.ruEspecially good with honey or your favorite jam.
You will need: 200 g cottage cheese, 2 tbsp Greek yogurt, 1 egg, 2 tbsp oat bran, 3 egg whites.
Preparation: Blend all ingredients together using a blender. Fry the pancakes on a dry non-stick pan on both sides.
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13. Chicken Muffins with Herbs
Source: livejournal.comYou can take these muffins with you to work or school later.
You will need: 300 g chicken fillet, 120 g onion, 3 eggs, 100 g sour cream, 120 g cottage cheese, 30 g parsley, spices.
Preparation: Mince the chicken fillet and onion or blend them. Mash the cottage cheese, chop the herbs, and mix all ingredients. Spoon the mixture into muffin molds and bake in the oven at 180 degrees Celsius for about 30-40 minutes.
14. Boiled Protein Omelet with Peas and Mushrooms
Source: postila.ruAnother unusual way to prepare a classic omelet!
You will need: 3 egg whites, 3 tbsp fried or canned mushrooms, 3 tbsp green peas, spices, herbs.
Preparation: Whisk the egg whites until foamy and mix in the other ingredients. Place the mixture in a bag, tie it, and cook the omelet in a pot of boiling water with a lid for about 15 minutes.
15. Protein Salad with Chicken and Green Peas
Source: bye-bye-calories.ruIf you boil the chicken in advance, the salad takes only about 15 minutes to prepare.
You will need: 150 g cooked chicken breast, 2 eggs, 400 g canned peas, 3 green onion stalks, 120 g cucumbers, 4 tbsp sour cream, spices.
Preparation: Hard-boil the eggs and dice all ingredients. Chop the green onions, add peas, and dress the salad with sour cream and spices.
16. Orange Chickpea Cake
Source: dzen.ruCook the chickpeas in advance or use canned ones.
You will need: 450 g cooked chickpeas, 4 eggs, 150 g powdered sugar, 2.5 tsp cinnamon, 1 orange, 1 tsp baking powder.
Preparation: Blend the chickpeas, whisk the eggs with powdered sugar, squeeze juice from the orange and grate the zest. Mix all ingredients, pour the batter into a mold, and bake for about 1 hour in the oven at 180 degrees Celsius.
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17. Cottage Cheese Casserole with Berries
Source: glamours.nameAny berries or fruits of your choice will work. For color, you can add a spoonful of jam.
You will need: 3 egg whites, 70 g brown sugar, 5 tbsp semolina, 500 g cottage cheese, 150 g berries, vanilla, cinnamon.
Preparation: Whisk the egg whites with sugar until fluffy. Add cottage cheese, vanilla, and cinnamon, and whisk again. Add semolina, mix, and then add berries. Place the casserole in a heatproof dish and bake for 40-45 minutes in the oven at 180 degrees Celsius.
18. Omelet with Green Beans
Source: nvkz-tub.ruIf you prefer softer beans, parboil them for a few minutes first.
You will need: 50 g green beans, 30 g onion, 2 eggs, herbs, spices.
Preparation: Chop and sauté the onion with green beans for 3-5 minutes. Whisk the eggs with spices and herbs, pour over the beans, and fry covered over medium heat until the omelet is done.
19. Protein Salad with Cottage Cheese and Tuna
Source: fishki.netDon't have much time for breakfast? A can of tuna will always save the day!
You will need: 350 g granular cottage cheese, 1 can tuna, 4-5 cucumbers, 1 bunch parsley, 2 boiled egg yolks.
Preparation: Mash the egg yolks with a fork, chop the parsley, and slice the cucumbers. Flake the tuna, add cottage cheese, and mix everything together.
20. Tofu Syrniki (Pancakes)
Source: pinterest.comThese syrniki are also often called tofniki. They are very rich in protein!
You will need: 250 g tofu, 2 tbsp rice flour, 1 tbsp sugar or sweetener.
Preparation: Mash the tofu with a fork and mix it with sugar and a spoonful of rice flour. Form the syrniki, coat them in the remaining flour, and fry on both sides in a pan.