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(Family Features) Make it easy to stick to your resolutions by starting every morning with a breakfast with more protein. Did you know the average breakfast bowl or plate contains on average only 13 grams of protein, yet some nutrition experts recommend getting 20-30 grams at each meal?
Spreading out your protein throughout the day (rather than in one large amount) can help optimize how your body uses it. That means getting enough protein at breakfast! A breakfast with enough protein can help you feel fuller longer so you’re more likely to stick to your healthy eating routine. One easy way to get eight grams of high-quality protein is to add milk to your breakfast routine – whether in a cup, bowl and in your favorite recipe, an 8-ounce glass of milk contains 8 grams of high-quality protein!
Here are eight delicious breakfast ideas with protein to kick-start your new year.
For more recipes, visit MilkLife.com or check out Pinterest. Grab-and-Go Mini Breakfast Casseroles with Cheddar and Spinach
Need a quick breakfast for busy mornings? These grab-and-go mini casseroles have a few simple ingredients, like lowfat milk, spinach and cheddar cheese – with a ton of palate payoff. Pair two mini casseroles with a cup of milk for 24 grams of protein.
Prep time: 25 minutes Cook time: 30 minutes Coat muffin tin with pan spray. Preheat oven to 375°F. In a large mixing bowl, coat cubed bread with olive oil. Add cheese, scallions, garlic seasoning, salt and pepper, and crumble in the spinach. Stir well. Divide bread mixture evenly among the 12 muffin tin wells. In the same mixing bowl, beat the eggs and stir in the milk. Pour the mixture over the bread in the muffin tin. Bake for 30 minutes, or until the bread on top is golden and crispy and the centers are set, not wet-looking. (Test by pressing lightly with your fingertips--the centers should bounce back. Or insert a toothpick into the center and it should come out clean.) Cool for 5 minutes. Cut around the edges of the casseroles to remove from the muffin tins. Leftovers can be reheated in the toaster oven or microwave. Recipe by Michelle Dudash and photo by Elle Penner of According to Elle.
Makes 6 servings, 2 casseroles each
Canola oil pan spray
4-5 slices whole-wheat bread, cubed (4 large slices or 5 small slices)
2 tablespoons extra-virgin olive oil
1 cup shredded reduced-fat sharp Cheddar cheese
3 scallions, green parts sliced, white parts chopped
1 teaspoon salt-free garlic and herb seasoning (or use 1/2 teaspoon garlic powder)
1/4 teaspoon salt
Freshly ground black pepper
1 (10-ounce) package frozen chopped spinach, thawed and water squeezed out well
5 large eggs
1 1/4 cups lowfat milk
252 calories, 14 g total fat (5 g saturated fat, 0 g trans fat), 498 mg sodium, 170 mg cholesterol, 17 g total carbohydrate (4 g fiber), 16 g protein, 13% DV iron, 48% DV calcium, 125% DV Vitamin A, 3% DV Vitamin C.
