5 protein-packed healthy breakfast recipes that will build muscle and leave you feeling full.
Toby Amidor, MS, RD 1 / 6
Have you ever tried eating your smoothie with a spoon? It’s the latest trend that’s sweeping our foodie (and fitness-obsessed) nation. Smoothie bowls give you the opportunity to eat a thick smoothie out of a bowl and top it with all types of healthy foods like nuts, seeds, fresh fruit, and more. Looking to jack up your protein? Add protein powder to your bowl or swirl in a tablespoon of your favorite nut butter.
Another thing that makes smoothie bowls better than their drinkable counterparts: They take longer to eat since you aren't slurping them quickly through a straw. This allows adequate time to send signals to your brain that you feel full and satisfied, which takes about 20 minutes.
Enjoy a smoothie bowl for a healthy breakfast or a quick-and-easy post-workout snack.
Ingredients: 1¼ cups unsweetened vanilla almond milk 1 cup frozen blueberries 1 cup frozen spinach 1 tablespoon cacao powder 1 tablespoon hemp seeds 1 Medjool date (optional for sweetness, or try stevia, banana, or maple syrup to taste) 1 scoop vanilla brown rice protein (I love Vega Vanilla Protein + Greens) Optional: 1 tsp spirulina, dash vanilla extract Toppings of choice: cacao nibs, fresh fruit, granola, cereal, coconut, goji berries, etc.
Instructions: 1. Place all ingredients in a high-speed blender (I used my nutribullet) and blend until smooth and creamy. It will be thick. 2. Pour into bowl and top with desired toppings.
Recipe and photo by Alexis Joseph, MS, RD, LD of Hummusapien.
PB and J Smoothie Bowl
If you haven’t gotten to try peanut butter powder, now is the perfect time to give it a go. While two tablespoons of natural peanut butter has about 190 calories, 16 grams of fat, and 8 grams of protein, the same amount of peanut butter powder has about 45 calories, 1.5 grams of fat, and 5 grams of protein (depending on the brand.) And peanut butter powder still has the delicious peanut buttery taste you love.
Skill level: Beginner Serves: 1 Start to Finish: 12 minutes, plus refrigeration Prep: 12 minutes Cook: 0 minutes
Ingredients: 1/4 cup 100% grape juice 2 tablespoons unsweetened vanilla almond milk 1/3 cup low fat cottage cheese 1/2 scoop vanilla whey protein powder (approximately 2 packed tablespoons) 1 teaspoon chia seeds 3 tablespoons powdered peanut butter or peanut flour 1 tablespoon old fashioned oats 1/4 medium banana, for garnish
Instructions: 1. Place all ingredients except banana into a blender and blend until desired consistency is achieved. 2. Pour into a bowl and place in the refrigerator overnight.* 3. Slice banana into VERY thin slices and place on top of the smoothie bowl. 4. Dust with cinnamon and a few chia seeds for garnish and crunch. *Chef’s note: If consuming right away, add a few ice cubes to the smoothie before blending.
Not all breakfast bowls need to be blended. In this power bowl, cooked quinoa and chia seeds are the base, which is then covered with almond milk and topped with nuts, cocoa nibs, and fresh fruit. The quinoa and almonds contribute to the protein while the chia adds heart healthy omega-3 fats. Add 4 extra grams of protein by swirling in one tablespoon of melted peanut butter or your favorite nut butter.
Skill level: Beginner Serves: 2 Start to Finish: 10 minutes, plus refrigeration Prep: 10 minutes Cook: 0 minutes
Ingredients: ⅔ cup cooked quinoa 2-3 tablespoons chia 6-8 fluid ounces almond or coconut milk 3 tablespoons slivered almonds 1 tablespoon cocoa nibs or dark chocolate chips ¼ cup blueberries 4-5 slices banana 1 tablespoon honey Dash of lemon juice ¼ teaspoon vanilla extract 1 tablespoon melted nut butter or coconut butter of choice (optional)
Instructions: 1. Combine your chia seed and quinoa side by side in a serving bowl. 2. Drizzle your honey and nut butter (if using) on top and then cover with milk and extract. It might be less than cup at first, but at least 6 fluid ounces. Mix or keep them separate. Either way it will come out great, just different textures. 3. Add a dash of the lemon juice then top your bowl with your nuts, cocoa, and blueberries. 4. Save the sliced banana until the morning. Store in fridge for at least 4-5 hours. 5. Once ready to eat, drizzle more milk or honey on top, if desired.
Instructions: 1. Combine bananas, cherries, unsweetened almond milk, hemp seeds, almond butter, and acai powder in a high speed blender. Blend until fully pureed. 2. Top with coconut, almond butter, and pomegranate seeds.
The healthy bacteria found in the cultured milk produce kefir and helps promote a healthy gut. Kefir also has a nice combo of protein and carbs with 1 cup of the low fat variety providing 110 calories, 2 grams of fat, 12 grams of carbohydrates, and 11 grams of protein.