Protein Packed Breakfast

Updated: Aug 1, 2018

Why you Should Eat More Protein at Breakfast

We’ve long been told that breakfast is the most important meal of the day. That might be an overstatement (I mean, isn’t lunch important? And dinner?), but there are good reasons to get behind your morning meal. Breakfast helps increase focus and thinking skills, and simply eating breakfast has been shown to promote a more active morning, which can benefit your body and your overall health. Pumping up the protein at breakfast can help trigger “feel full” signals in your brain, and the benefits extend throughout the day. If you’re looking to lose weight or just keep your current weight in check, a protein-packed breakfast could help. One study found that a protein-rich breakfast helped reduced cravings for fatty foods later in the day. And eating enough protein at breakfast may reduce the need for a mid-morning snack. Whether you’re aiming to fuel a busy agenda or fit in your clothes more comfortably, I think a protein-packed breakfast will support your goals. I recommend aiming for about 20 grams of protein at breakfast. Check out my recipe for protein pancakes (below) to get your day off to a protein-filled start!



Protein Pancakes with Nut Butter and fruit


Protein pancakes (makes 1 hearty serving)

Granted, this may not be your weekday go-to, but these protein-packed pancakes will get any morning off to a great start. They taste more like the inside layer of French Toast than pancakes, but that’s fine by me! Recipe note: You’ll want to flip these carefully. They’re delicate—more like crepes in texture—but they’ll satisfy your pancake cravings any day off the week! When paired with collagen coffee, this hearty meal provides 26 grams of protein! I find it keeps me satisfied through a late lunch.

  • 1 banana

  • 1 whole egg

  • 2 egg whites

  • Cinnamon to taste

  • Berries (optional)

  • 1 Tbsp. almond butter or another nut butter

Directions: Mash the banana and set aside. Whisk the whole egg and egg whites. Combine egg mixture with mashed banana, add cinnamon, and mix thoroughly. When batter is ready, heat a nonstock griddle set just below medium with quality vegetable oil (such as avocado or coconut oil; olive oil adds too much flavor). Using a spoon, spoon a small amount (about a tablespoon) of batter on the hot griddle. When the pancake starts to bubble, gently flip. Work in batches of 2 or 3 pancakes, setting each aside when done. When all the pancakes are done, drizzle with 1 Tbsp. almond butter or nut butter of your choice.

Protein score: 17 g

Collagen coffee: 9 g

Total protein score: 26 g

© 2017-2020 Samantha Cassetty Nutrition & Wellness, LLC. All rights reserved.
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