Breakfasts with staying power that keep you full for longer are typically those that include a generous portion of protein. In fact, according to research published in the International Journal of Obesity, participants who ate a protein-packed breakfast ate 26% fewer calories at lunch than those who ate a calorically identical meal with less protein. The reason being – they felt full for longer. In this article, we explore 5 high protein breakfasts that will help you to achieve the same results.:

 

2 ingredient Pancakes / Crumpets

This is a simple breakfast to prepare (10 mins, maximum) and contains only 2 ingredients. It’s a protein breakfast staple that everyone is making these days and it’s ridiculously tasty. The pancakes (or crumpets) are gluten and dairy free and are low in calories and high in protein – the ideal breakfast. In a bowl, whisk 2 eggs and add one ripe, mashed banana. Mix well. Heat up your non-stick cast iron pan and add a tsp of coconut oil. When the pan is hot enough, add a 2 TBSP’s of batter per pancake to the pan and cook for 30 or so seconds on each side. Serve hot with a drizzle of syrup and some chopped fruit.

Watch this quick video clip to see how easy they are to make:

Chocolate Peanut Butter Cup

This is a smoothie recipe we just adore. Simply blend a frozen ripe banana (which you need to cut into chunks before you freeze), 175 ml of Greek yoghurt, 175 ml of milk, a TBSP of smooth peanut butter, a tsp of cocoa powder (or more if you love chocolate) and a TBSP of honey. Blend, blitz and pour into a large glass to enjoy before you head out for the day.

Spicy Beans on Toast

Don’t knock it till you’ve tried this tasty recipe with a bit of kick. Beans are a very high source of protein and they are also low GI, making this an excellent breakfast option. In a pan, fry 2 TBSP’s of finely chopped onion, a quarter tsp of curry powder or a half a teaspoon of chilli flakes and a quarter tsp of crushed garlic. Sauté until the onion is opaque and then add a can of baked beans. Cook for a further 2 minutes and serve over hot buttered toast. (And throw over some grated cheese for a little extra yumminess, why not, eh?)

Greek Yoghurt Strawberry Whirl

One of our all-time favourites is a very simple breakfast recipe that uses Greek yoghurt, a high protein ingredient.  (In KZN and Gauteng you can get a wonderful natural Greek yoghurt made by the Gourmet Greek) Simply place 250 ml of Greek yoghurt in a bowl, add a TBSP of good quality strawberry jam into the yoghurt and mix well. Then add some sliced strawberries over the top and finish with toasted flaked almonds. Trust us, it’s deliciousness in a bowl.

Mushroom, Pepper and Tomato Omelette

Eggs are always a crowd pleaser when it comes to breakfast and an omelette is a super simple thing to make. For a step-by-step guide on how to make an omelette for any first-time makers, simply click here. Now, for the filling, sauté peppers, mushrooms and a diced tomato in a pan over a medium heat. Season with salt and pepper. Pour over your omelette and cover with grated cheese. Voila – a simple omelette breakfast to brighten your day.

We would love to hear your high protein recipe suggestions so please do drop us a line below and share your ideas with our readers.

(Sources and images: http://www.rd.com/health/wellness/high-protein-breakfast-ideas/; http://www.shape.com/healthy-eating/healthy-recipes/10-high-protein-breakfast-ideas-arent-eggs; http://www.livestrong.com/slideshow/1006213-14-proteinpacked-breakfasts-power-through-morning/#slide=3; http://www.food.com/recipe/2-ingredients-eggs-banana-pancakes-501408; http://sallysbakingaddiction.com/2014/01/09/chocolate-peanut-butter-protein-smoothie/;  www.rio2016.com;https://www.flickr.com/photos/polarpear/8596656821) ; www.athleanx.com and www.angsarap.net)