5-Minute Protein-Packed Breakfasts For The Busy Student
Making a protein-packed breakfast can seem like a daunting task in the mornings. As a busy student, you probably know the feeling of scrambling around the kitchen looking for a quick breakfast before you head out the door. We are here to resolve that stress by giving you a list of 7 protein-packed breakfasts for your busy mornings!
1. Chia Seed Pudding
As a superfood, chia seeds are rich in fiber, antioxidants, minerals, and heart-healthy omega-3 fatty acids. Experts have found that eating chia seeds will improve risk factors for heart disease and diabetes, as well as support gut health and digestion. This chia seed pudding recipe is a quick, versatile breakfast that is nutrient-packed! For those with dairy allergies, try substituting banana almond milk or coconut milk so that you can enjoy this delicious recipe without any consequences!
Ingredients:
2 tablespoons chia seeds
1/2 cup milk
1 tsp honey
1/2 teaspoon vanilla extract
Refrigerate overnight and add your favorite toppings! I recommend adding slivered almonds, raisins, and granola for a protein-packed breakfast.
2. Overnight Oats
Making your breakfast the night before will save you time and energy in the morning. These protein-packed overnight oats may start out a little bland, but they will fuel your body! The best part of overnight oats is that you can either add toppings to it or eat it plain! If you want to make this recipe allergy-friendly, substitute gluten-free rolled oats and almond milk.
Ingredients:
1/2 cup rolled oats
1 tablespoon chia seeds
1 cup milk
1 tablespoon honey
1 teaspoon brown sugar
1 scoop protein powder (optional)
Combine all your ingredients in a jar so that you can take your breakfast on the go. Refrigerate overnight and add your favorite toppings! I recommend adding melted peanut butter, pumpkin seeds, granola, and fresh fruit. If you chop the fruit up the night before you can easily throw on your toppings and take the oats with you!
3. Energy Bites
These protein-packed energy bites are perfect if you want a sweet bite with your morning coffee or smoothie! Energy bites are great on their own or paired with fresh fruit, yogurt, smoothies, or coffee. You can substitute dairy-free chocolate chips and gluten-free rolled oats to make these bites allergy-friendly.
Ingredients:
2 tablespoons honey
2/3 cup creamy peanut butter
1 cup old fashioned oats
1/2 cup semi-sweet chocolate chips
1/2 cup ground flax seeds
Optional add-ins: cinnamon, shredded coconut, cranberries, chopped nuts, hemp seeds, chia seeds
Combine all the ingredients in a medium bowl. Allow the mixture to chill in the refrigerator for 15-30 minutes so that it is easier to roll. Spoon the batter into 12 round bites and store in the refrigerator for up to a week. You can also freeze these energy bites if you make them ahead of time!
4. Protein Smoothie
Take on the day with this peanut butter banana protein smoothie! Smoothies are a great protein-packed breakfast that will fuel your mind and body. If you add some cocoa powder to this smoothie, you can easily turn it into a milkshake. Who knows, maybe this recipe will replace your favorite milkshake recipe! If you want to make this smoothie dairy-free, you can substitute unsweetened almond milk and dairy-free plain yogurt. You can also turn this recipe into a smoothie bowl by adding extra ice and frozen banana to thicken the mixture!
Ingredients:
3/4 cup milk
1 large frozen banana, cut into chunks
2 tablespoons creamy peanut butter
1/2 cup nonfat plain Greek yogurt
1/4 teaspoon ground cinnamon
Ice (optional)
Optional add-ins: 1/2 scoop protein powder, 2 teaspoons cocoa powder, 1 tablespoon flaxseed meal, 1 tablespoon chia seeds.
Add all the ingredients to the blender. Blend, sip, and enjoy!
5. Rice Cake & Nut Butter
Rice cakes are great fill-in snacks between meals. If you want to make a full meal out of a rice cake, you need to add protein and fiber to them! You can pair your rice cake and toppings with yogurt, sausage, or a hard-boiled egg for a well-balanced breakfast! These are my top 3 favorite rice cake toppings:
almond butter, cinnamon, banana, honey, shredded coconut
peanut butter, banana, honey
cream cheese, capers, raw salmon (make sure that the package says safe for raw consumption), everything-but-the-bagel seasoning
These combinations are protein-packed breakfasts that will stick with you all morning!
6. Hard-Boiled Egg Sandwich
Egg sandwiches are probably my favorite breakfast on busy mornings! If you boil several eggs at the beginning of the week, you can eat them with any of the other breakfast recipes previously mentioned. To make this recipe allergy-friendly, simply substitute gluten-free bread and dairy-free cheese. You can also add garlic and herb goat cheese to this sandwich for some extra flavor!
Ingredients:
1 English muffin
1 hard-boiled egg
1 slice of cheese
A handful of spinach
Butter
Everything-but-the-bagel seasoning
Toast your English muffin and add a thin layer of butter to both sides. Place a slice of cheese across one side of the toasted English muffin and microwave it for 15 seconds. While your cheese is melting, peel your hard-boiled egg. Slice your egg horizontally on top of the cheese, sprinkle some seasoning on it, and add your handful of spinach. You have a full meal in less than 5 minutes!
7. Protein Cinnamon Roll
This is a TikTok recipe that I stumbled upon a few months ago! It is quick, easy, and filling so that it sticks with you all morning! To make this recipe allergy-friendly substitute gluten-free flour and dairy-free yogurt. The gluten-free flour doesn’t hold the shape of the cinnamon roll very well, but it still tastes delicious!
Cinnamon Roll Ingredients:
3 tablespoons Greek yogurt
1 tablespoon maple syrup
1/4 cup flour
coconut oil
cinnamon
brown sugar
Icing Ingredients (optional):
1 cup confectioners’ sugar
2 tablespoons milk
1/2 teaspoon pure vanilla extract
Combine the first three ingredients and roll them out on a flat surface. Spread coconut oil across the dough and sprinkle it with cinnamon and brown sugar. Slice the dough in half longways, roll one piece, and then roll the first piece inside the second piece. Microwave the cinnamon roll for 1 1/2 minutes. While the cinnamon roll is microwaving, whisk together your icing ingredients. Drizzle the icing over the cinnamon roll and enjoy your sweet, protein-packed breakfast!
