Protein breakfasts with few ingredients


As it is known breakfast is the most important meal of the day but due to the hectic life that many have to deal with, very often it is also the one to which we pay less attention. Rushing most of the time makes you head towards food rich in refined sugars but poor in nutrients, especially proteins.

To increase consumption at breakfast, the foods that are best suited to being consumed during the first meal of the day are eggs, fish such as smoked salmon, cheeses, cereals, nuts and chia seeds or flax and tofu.

Even if you think that you need a lot of time to prepare a balanced and protein-rich breakfast, this is not the case. In fact, they existsolutions that require the use of few ingredients and which, consequently, are easy and quick to prepare.

Quick protein breakfasts

Peach and cream smoothie

Place the cut peaches in the blender and blend until combined.

Add the ricotta, maple syrup and vanilla extract and blend until creamy.

Add ice to taste and blend again.

Dolce all’avena

This recipe it needs to rest for a few hours in the fridge, so it must be prepared the night before compared to when you want to eat it for breakfast.

Combine oats, almond milk, protein powder, chia seeds, vanilla extract and cinnamon in a bowl.

Mix until the mixture is smooth, then cover the container and place it in the refrigerator.

Leave to rest overnight.

In the morning take it out of the refrigerator. If the mixture is too thick, you can add a little almond milk or water at this stage.

Add the ingredients you chose for the garnish and pour them over the mixture.

Blueberry protein pancakes

  • 1/4 cup runny egg whites
  • One scoop of vanilla protein powder
  • Half a banana mashed
  • Almond milk if necessary
  • 1/4 cup fresh or frozen blueberries

In a small bowl Beat together the egg whites and protein powder with a fork or whisk until all the powder has dissolved. Add the mashed banana eh blueberries.

If the mixture seems too thick, add a little almond milk to loosen it.

Pour a drizzle of oil into a medium-sized non-stick pan and turn the heat to medium-low.

Pour in the pancake batter and cook for a few minutes, until you feel the pancake is set enough to flip.

Gently flip it over and continue cooking for another 2 or 3 minutes.

Remove from the heat and place the pancake on a plate, then adding your favorite toppings.

Coconut flour pancakes

  • A mashed ripe banana
  • One large egg + one egg white
  • Half a teaspoon of vanilla or almond extract
  • 3 tablespoons coconut flour
  • 1/4 teaspoon baking powder
  • For the topping: blueberries, chocolate chips, walnuts, fresh fruit, maple syrup, coconut yogurt or chopped walnuts

Add the mashed banana, egg and egg white and vanilla extract in a bowl. Mix and add the coconut flour and yeast, previously mixed together.

If you want, you can also add chocolate chips or chia seeds to the basic batter.

Heat a large pan over medium heat and grease the bottom with a drizzle of oil.

Divide the batter into three small portions, which will correspond to as many pancakes and gently pour them onto the pan one at a time. Use the back of a spoon to form a pancake into a circular shape.

Reduce heat to medium low and cook for 2 or 3 minutes, until the bottom of the pancake is golden brown. Gently flip and cook for another 2 or 3 minutesuntil cooked.

Transfer to a plate and add toppings of your choice.

Pumpkin smoothie

  • One and a half large bananas cut into small pieces
  • Half a cup of pumpkin
  • 2 tablespoons cashew butter
  • Half a teaspoon of spices
  • 1/4 teaspoon cinnamon
  • 25 grams of vanilla protein powder
  • For the toppings: banana slices, granola or chocolate chips

Place the frozen banana pieces, pumpkin, cashew butter, spices and protein powder in a blender.

Blend until you obtain a homogeneous mixture. If it is too thick you can add a little milk or water.

Garnish as desired


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