Delicious (but quick and easy) protein-based breakfasts

[Anonymous]

I've been having mysterious dizzy/fainting spells in the mornings, which the endocrinologist thinks probably has something to do with glucose and insulin levels doing something strange. So while I'm testing blood sugar and trying to work all that out, I'm trying to cut the carbs out of my diet, especially in the morning. I've done scrambled eggs and Greek yogurt, which are pretty easy, but I'd like to branch out a little.

What's your favorite protein-based breakfast? I'm happy to cook or bake on the weekends so I'll have something during the week, but don't want to spend more than 5 minutes on prep in the AM.

[Anonymous]

Hard boiled eggs? We like the Wellshire Farms sausages from WF. Fritattas are great too, basically baked eggs with veggies, throw it in and it bakes while you are getting dressed. My kids sometimes like to eat baked beans for breakfast, with a broiled tomato and scrambled eggs, kind of British, not sure if the beans would be too many carbs.

One thing that helped me was eating an Extend Bar (Walgreens, Safeway, Target) before bed, it helps keep your blood sugar stable overnight (it's with the diabetic stuff). Also, be sure to drink enough water, dehydration gives me similar symptoms.

[Anonymous]

I need to maximize my protein intake too, and have been eating apple slices dipped in nut butters - Nuttzo is excellent, so healthy & Dr. Oz-recommended!

[Anonymous]

Not OP, but I'd love to hear dairy-free suggestions, too.

[Anonymous]

I add some refried beans to my scrambled eggs with a little cheese and salsa.

[Anonymous]

You can make single-serving crustless quiche in muffin tins, freeze, and reheat in the morning.

[Anonymous]

I often make a crustless quiche on Sunday evening, which we eat for breakfast/lunch through the week. Supper yummy, low-carb, and very versatile -- you can eat it hot or cold, add whatever veggies and meat you want, etc. It also comes together really quickly.

1 tablespoon olive oil
1 onion, chopped (I use sweet/Vidalia)
1 (10 ounce) package frozen chopped spinach, thawed and drained
12 eggs, beaten
3 cups shredded cheese (I use sharp white cheddar, but you can use anything)
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Optional: Sliced mushrooms, diced bell peppers, canadian bacon, turkey sausage crumbles, etc.

Preheat oven to 350 degrees. Lightly grease a casserole/baking dish (I use a 9x13 pan usually, but have also used muffin tins, 8x8 pans – you just have to adjust the cooking time a bit). Heat oil in a large skillet over medium-high heat. Add onions and anything else you're using and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated. In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Pour/scoop into pan and bake in preheated oven until eggs have set, about 45 minutes (you'll want to watch the quiche the first couple of times you make it, and add or subtract time as appropriate). Let cool for 10 minutes before serving.

[Anonymous]

I'm a big fan of apples with nut butters too. Or I make a smoothie with greek yogurt, a generous dollop of almond butter, banana, and a little frozen mango.

I also don't shy away from eating the leftovers from last night's dinner.

[Anonymous]

I like to broil a piece or two of salmon on Sun evening, then a few mornings I will scramble an egg and once it is almost done I'll toss in some of the salmon, flaked, and fresh spinach (which wilts just from the heat). I would eat this every morning except that I am nervous to eat eggs every day for cholesterol reasons.

[Anonymous]

Anonymous wrote:I like to broil a piece or two of salmon on Sun evening, then a few mornings I will scramble an egg and once it is almost done I'll toss in some of the salmon, flaked, and fresh spinach (which wilts just from the heat). I would eat this every morning except that I am nervous to eat eggs every day for cholesterol reasons.

You don't need to limit eggs as much as you think. Saturated fat contributes much more to your blood cholesterol than dietary cholesterol. There's a great booklet from the AHA about making dietary changes to manage cholesterol that lays it all out with percentage decreases you can expect from each change.

[Anonymous]

String cheese
Goat cheese on a slice of apple
Go Lean cereal (highest protein,recommended by Consumer Reports) -- NOT Go Lean Crunch, too much sugar
Handful of nuts
Cottage cheese pancake -- (recipe with cottage cheese, egg, whole wheat or spelt flour -- you can add berries,almonds, plus sugar free syrup).

[Anonymous]

Greek yogurt with just about any mix-in

[Anonymous]

Whole Foods has some different brands of turkey and chicken breakfast sausages that are easy to heat up in the microwave and very tasty. They are low in fat and high in protein- most have 9-10g / serving.