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11 Protein-Rich Breakfasts To Make You Feel Full Longer

Breakfast, it's the most important meal of the day. Or it can be, depending on how you do it. Eat a bowl of sugary cereal, and you may find you're hungry again in a hurry.

To feel full longer, try protein- and fiber-rich foods. That's the word from David Ludwig of Boston Children's Hospital. He tells NPR, "Non-carbohydrate foods, specifically protein and fat, slow down digestion," giving you that satisfied feeling throughout the morning.

The result? High-protein breakfasts may help people eat less during the rest of the day, so says a new study.

Here are 11 top-rated, protein-powered breakfasts to set you on your satiated way.

1. Black Bean Breakfast Bowl

Eggs and black beans pack on the protein here -- about 28 grams per serving -- while avocado and salsa round out this healthy, nutrient-dense breakfast.

 

Black Bean Breakfast Bowl

Black Bean Breakfast Bowl | Photo by Sherri

2. Paleo Hash

A chicken sausage, chorizo sausage, and egg hash delivers about 22 grams of protein per serving. Spinach and zucchini are other healthy additions here. "An easy dish to choose different veggies and make it your own," says bizzymomma, the recipe submitter.

 

Paleo Hash

Paleo Hash | Photo by Nicole

3. Sharon's Egg and Ham Scramble

Eggs, ham, a dash of milk, and Cheddar cheese deliver 23 grams of protein per serving.

 

Sharon's Egg and Ham Scramble

Sharon's Egg and Ham Scramble | Photo by Lela

4. High-Fiber, High-Protein Breakfast Bars

A great grab-and-go option. There's so much good stuff in these breakfast bars, including oats, peanut butter, bananas, flax seed, and wheat germ! The combination of fiber and protein in these tasty bars keeps you feeling full all morning.

 

High-Fiber, High-Protein Breakfast Bars

High-Fiber, High-Protein Breakfast Bars | Photo by SavedByGrace

5. Feta Eggs

Add chopped tomatoes at the end so the eggs don't get juicy during cooking.

 

Feta Eggs

Feta Eggs | Photo by Holiday Baker

6. Summer Garden Crustless Quiche

Eggs, milk, and Cheddar cheese pack the protein, while a garden's worth of fresh veggies make this a super-healthy way to start the day.

 

Summer Garden Crustless Quiche

Summer Garden Crustless Quiche | Photo by MATTSBELLY

7. Avocado Breakfast Bowl

A well-rounded breakfast option with red quinoa, eggs, avocado, and feta cheese.

 

Avocado Breakfast Bowl

Avocado Breakfast Bowl | Photo by Linda T

8. Kale and Smoked Salmon Frittata

Salmon, eggs, and feta cheese bring the protein here -- about 20 grams per serving.

 

Kale and Smoked Salmon Frittata

Kale and Smoked Salmon Frittata | Photo by thedailygourmet

9. Avocado Baked Eggs

Stuff avocado halves with eggs, chopped bacon, and chives. Top with a little cheese, sour cream, and salsa if you like. "I use a muffin tin to hold each avocado half if I am making several of them," says Doughgirl8, the recipe submitter.

 

10. Florentine Eggs

Scrambled eggs with spinach, mushrooms, cherry tomatoes, topped with cheese. It delivers about 24 grams of protein per serving.

 

Florentine Eggs

Florentine Eggs | Photo by naples34102

11. Egg Pesto Breakfast Wrap

A terrific way to use up extra pesto. Scrambled eggs mix it up with turkey bacon, sour cream, and Cheddar. Round out the wrap with marinated artichoke hearts, tomatoes, and pesto sauce. Per serving, this delivers about 28 grams of protein per serving.

 

Egg Pesto Breakfast Wrap

Egg Pesto Breakfast Wrap | Photo by Linda T


Explore our complete collection of Breakfast and Brunch Recipes.

 

Carl Hanson

About Carl Hanson

Carl will eat that. Share with him @CarlNo9 on Twitter.