Try These Protein-Packed Breakfasts

Here, the yolk of the fried egg serves as a dressing (without you having to do anything extra) to coat nutrient-dense quinoa. Pancetta adds a snap of savory satisfaction to earthy kale, while all-season cherry tomatoes, meaning you can make it whenever, lend a fresh pop of bright flavor. Sub steel-cut oats, bulgur, or leftover brown rice for quinoa. The hot sauce gives this simple dish a kick in the pants.

Try these for your morning meal, or as a cute addition to your next brunch. We fill simple whole-grain granola cups with protein-packed yogurt, then top with fresh fruit—a fun and tasty solution to sugar-loaded granola bars.

If you think you're over avocado toast, this topper will change your mind. Fresh avocado, grape tomatoes, kalamata olives, and a hard-cooked egg drizzled with tahini create a truly addicting combination. So what is tahini? Tahini is the stuff of life in Israel, like olive oil in Italy or butter in France. The paste, made from toasted ground hulled sesame seeds, is nutty and rich, with a slightly bitter finish and an unctuous mouthfeel akin to peanut butter. Look for tahini that’s well blended (little to no separation). Make sure to give your tahini a good stir before drizzling, and refrigerate after opening. Use more of the delicious paste in our Tahini Swirl Brownies.

This overnight oat smoothie is everything you love about breakfast rolled into one delicious and healthy cup. Did you know that in order for your body to absorb all the nutrients from flax seeds they must be ground, not whole? This breakfast smoothie is high in protein, nutrients, and tastes even better than it looks.

1/4 cup old-fashioned rolled oats + 12 cup original, unsweetened almond milk + 1/2 cup frozen blackberries + 1/2 cup frozen blueberries + 1/2 cup fresh diced strawberries + 1 teaspoon ground flax seed + 2 teaspoon honey

SERVES 2 (7 oz. serving)
137 CALORIES

Brimming with probiotics for a healthy gut, these Overnight Oats with Kefir, Berries, and Toasted Coconut aren't just extra delicious, they're also extra healthy. Feel free to switch out the berries for your favorite seasonal fruits.

Based loosely on the flavors of a BLT, this salad is hearty and light at the same time. Don’t worry if it feels like you don’t have a lot of dressing; the luscious golden yolk makes a creamy sauce in the bowl.

Lure kids into eating a fulfilling breakfast with this cute all-in-one dish. You can cater to individual tastes too: Add chives to one up and spinach to another, or exchange the bacon for ham.

These pancakes are the perfect disguise for a breakfast with some nutritional heft thanks to the flaxseed meal, which also adds a nutty flavor. The tapioca flour and potato starch keep the texture light while the brown rice flour adds some whole grains and fiber.

We swap sugary pancake syrup for a poached egg and use chickpea flour in place of refined for an extra punch of protein. Enjoy for a quick breakfast or dinner.

Who says desserts have to be heavy and sugar-laden? Meet your new granola, which has two-thirds less sugar than most store-bought varieties. Pecans, walnuts, sunflower seeds, and quinoa lend 4g of protein, while honey and ground cinnamon add a touch of sweetness. We like it with a little extra kick, but knock the red pepper back for less heat. Stir into yogurt or sprinkle over fresh fruit for an unexpected—and unexpectedly delicious—end to the big feast.

Eggs are the ultimate breakfast food, but even though there's so many different ways to prepare them, they can still get a little boring from time to time. Jazz up your next bowl of oatmeal with a runny egg, and some kale and avocado while you're at it, because a superfood-filled breakfast never hurt anybody.

We’re kind of obsessed with spiralizing, so naturally we had to give it a try with apples. The result? A perfectly twirlable treat. Top with Greek yogurt and homemade granola, and you have a sweet little snack, size, or dessert for less than 150 calories per serving. With just 10.5g of carbs and 33mg sodium, you can indulge in this seasonal treat sans guilt. For more low-carb options, see 10 Smart Diabetic Swaps for the Holidays.

We're not entirely certain about the history of this classic recipe's name, but perhaps it has something to do with the spicy kick of the sauce. Our version is a shakshuka-like dish in which fiery harissa paste and heady spices slowly infused a rich tomato sauce where eggs gently poach. Look for jars of harissa with the Middle Eastern foods in your supermarket; you can substitute a half to full teaspoon of crushed red pepper in a pinch. The cook time for the eggs depends on the specific heat of your slow cooker. We offer a range of 15 to 20 minutes, so start checking at 15 minutes (or a couple minutes earlier) to ensure the eggs get done to your liking. Serve with warm whole-wheat pita.

With creamy peanut butter and chopped banana folded straight into the batter, these pancakes are a satisfying breakfast treat for kids and adults alike. Freeze extras to enjoy for multiple mornings.

If you love eggs and avocado, then you’ll love combining the two into this simple breakfast. Skip the bread and go for a heart-healthy egg-in-a-hole. It’s easy to prepare and gives you the boost of energy you need to start your day.

Slightly thicker (1 1/2-oz.) bread slices build a sturdy sandwich base. Slice your own, or ask to have it sliced on the thick side. Meaty, briny kalamata olives and a splash of vinegar punch up a quick red pepper sauce for these vegetarian sandwiches. Serve with our Cheddar and Chive "Squachos," easy, cheesy nacho-style broiled squash slices, to complete the meal.

The chia seed has stolen the limelight lately on the nutrition red carpet. Packed with omega-3 fatty acids, carbohydrates, protein, dietary fiber, antioxidants, and calcium, these tiny black and white seeds provide a boost of energy and regulate blood sugar to help you feel full longer. 

Speed up your breakfast tomorrow when you roll a batch of these energy balls tonight. Snacking on-the-go has never been easier or more delicious—and when chocolate cravings hit, you can pop one between meals all week long! What’s not to love?

This savory tip-of-the-hat to Dr. Seuss's classic will go a long way with the kids on name recognition alone, but it's the flavor that will make it one of your breakfast staples. Avocado and prosciutto complement the poached egg for a snack you'll crave breakfast, lunch, and dinner.

This recipe couldn't be easier. Simply stir together Greek yogurt, fresh blueberries, unsalted pistachios, and honey to create a light Thanksgiving dessert with just 3g added sugar. Thanks to the 12g of protein in the Greek yogurt, this low-fat, low-calorie treat adds vital nutrients to a dinner course that usually negates your diet rather than supports it. Save leftovers for breakfast the next day or for a protein-packed snack.

1/2 cup nonfat Greek yogurt + 2 tablespoons blueberries + 1 tablespoon chopped unsalted pistachios + 1/2 teaspoon honey

CALORIES 124; FAT 3.6g (sat 0.4g); PROTEIN 12g; FIBER 1g; SUGARS 10g (est. added sugars 3g); SODIUM 45mg

This bacon, lettuce, and tomato salad with sunny-side egg is a healthy alternative to the classic BLT sandwich. It's a light and fresh veggie-packed salad that's hearty enough for a satisfying meal.

This one might require a fork and knife, but you have an excellent balance of savory, sweet, and creamy in this plating. Any citrus will do, but blood oranges give you a gorgeous pop of color. Feel free to top with any other fruit you'd pair with Greek yogurt—pears, apples, berries, bananas.

Serve with a salad of fresh spinach, sliced red onion, and cubed cantaloupe.

Our individual baked eggs nestled in crispy hash brown cups are pickup food at its best. It’s a great way to serve a crowd; just cook up what you need in muffin pans. Good news: We got the best results with refrigerated shredded hash browns, which were far preferable to shredded fresh potatoes and save time and effort.

You can seamlessly work matcha into your diet if yogurt is one of your go-to breakfast staples. It pairs incredibly well with sunflower granola and raspberries. Store granola in an airtight container and serve over yogurt for a hearty and nutritious breakfast.

These bite-sized snacks pack in everything you love about pumpkin spice with natural warm flavors and fresh pumpkin puree. Don't stress making a pumpkin pie and save on the calories with these energy bites. Enjoy these as a grab-and-go breakfast or snack all throughout fall.

1/2 sliced Anjou pear + 1/4 cup nonfat Greek yogurt + 1/2 tablespoon almond butter + dash vanilla extract

CALORIES 99; FAT 1.6g (sat 0.1g); PROTEIN 6g; FIBER 3g; SODIUM 28mg

This upscale twist on the traditional breakfast sandwich features sweet, tender caramelized onion and peppery arugula. A fresh fruit salad would be a good accompaniment.

In just one serving of these tasty parfaits, you get 14g of protein and almost 5g of fiber for just 228 calories. Be sure to soak the grano overnight, and look for yogurt that’s free of preservatives and added sugars. 

Packed with flavor, this smoothie provides a citrus tang with the spice from fresh ginger. The whole smoothie comes together with the creaminess from the banana and sweetness of the peaches. During the summer, fresh peaches can be substituted for frozen. 

1 cup fresh squeezed grapefruit juice + 1 teaspoon grated fresh ginger + 1 cup of frozen peaches + 1/2 a frozen banana + 1/2 teaspoon chopped mint.

SERVES 1 (15 oz. serving) 

CALORIES 223

Warm berries are poured over steel cut oats to create a sweet treat in a healthy breakfast bowl with 41g of whole grains per serving. Make sure to use organic butter and honey.

When you have a house full of guests who'd enjoy a wholesome, hearty breakfast at their own pace, the slow cooker can come to your rescue. Get it going first thing, and let folks serve themselves when they're ready to eat.

Smoked salmon and eggs go hand in hand, and combining them in this frittata makes for an elegant and delicious dish.

Eat breakfast like the New Yorkers do. Top a toasted bagel with cream cheese, smoked salmon, dill, and a bit of lemon zest, and you're good to go!

This decadent sandwich would be perfect for brunch. You can also use soft-boiled eggs in place of the poached eggs.

Nutty Berry Smoothie 
Blend 1/2 cup 1% low-fat milk, 1/2 medium ripe banana, 1 tablespoon creamy peanut or nut butter, 1 cup fresh or frozen raspberries, and 1/2 cup crushed ice. (262 calories)
+ Coffee with 2 tablespoons 1% milk (13 calories)

Total: CALORIES 275 FAT 10.5 (sat 2.7g, mono 4.4g, poly 2.8g); PROTEIN 11g; CARB 39g; FIBER 10g; SUGAR 22g; ADDED SUGAR 0; CHOL 8mg; IRON 1mg SODIUM 142mg CALC 231mg

This sandwich is basically a riff on Hawaii's beloved lomi-lomi salmon, a salad of salted fish and tomatoes.