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.
Spinach Mushroom Breakfast Crepes
For the crepes, in a medium mixing bowl whisk together flour, ¾ cup milk, eggs, melted butter substitute, and salt until smooth. Cover and refrigerate 30 minutes. Preheat a 10-inch nonstick skillet over medium-high; lightly coat the pan with nonstick spray. Stir the crepe batter and pour about 2 tablespoons into the hot pan, lifting the pan off the heat, tilting and rotating it so that the batter forms a thin, even layer. Cook until the top of the crepe is set and the underside is golden, about 45 seconds. Turn the crepe over using a spatula or your fingers (fingers work best here) and cook until the second side is lightly browned, about 5 seconds. Transfer the crepe to a piece of wax paper. Cook the rest of the crepes in the same manner, coating the pan with spray and stirring the batter before starting each one. Stack the finished crepes between sheets of wax paper. (Crepes may be made up to 1 day in advance; store in a resealable plastic bag in the refrigerator.) For the filling, whisk together eggs and milk in a small bowl; set aside. Heat olive oil in a 10-inch nonstick skillet over medium. Add mushrooms and onion and cook, stirring often, until mushrooms are softened and onion is translucent, about 10 minutes. Stir in spinach and egg mixture and cook, stirring constantly, until egg is set. Off heat, sprinkle eggs with cheese. To serve, arrange a crepe on each of 4 serving plates. Divide egg mixture among the crepes, then fold each crepe into a triangle; serve immediately.
Makes 4 servings, 2 ounces of milk per serving
1/2 cup - all-purpose flour
3/4 cup - lowfat or fat free milk
2 - eggs
2 tbsp - butter substitute spread, melted
1/4 tsp - kosher salt
4 - eggs
2 tbsp - lowfat or fat free milk
1 tbsp - olive oil
1 cup - mushrooms, sliced
1/4 cup - onion, diced
3/4 cup - frozen spinach, thawed and squeezed dry
1 cup - shredded lowfat Swiss cheese
321 calories; 17 g fat; 5 g saturated fat; 328 mg cholesterol; 23 g protein; 19 g carbohydrates; 2 g fiber; 391 mg sodium; 423 mg calcium (42% of daily value). Nutrition figures based on using fat free milk.
