Looking for a protein-rich breakfast recipe that will keep you full for hours while remaining delicious? We have what you need! As a dietitian, many of my clients want to increase their protein intake but are tired of boring options or lack time to cook each morning. My high-protein breakfast recipe solves both problems.
My favorite high-protein breakfast combines cottage cheese, yogurt, and protein powder in a protein triple threat, ensuring you start your day with a satisfying and nutritious meal. Plus, you can even make it ahead of time for easy weekday mornings. With 41 grams of protein per serving and a host of additional nutrients, this recipe supports your nutritional goals while providing essential fuel for optimal health.
High-protein whipped chocolate mousse with berries
Recipe for one serving
Nutrition (1 serving):
- Calories: 425
- Lipids: 11 g (Saturated fats: 5 g)
- Sodium: 469 mg
- Carbohydrates: 46 g (Fiber: 7 g, Sugar: 32 g)
- Protein: 41 g
How to do it:
- In a blender, combine cottage cheese, Greek yogurt and protein powder. Add a little water if you want a thinner consistency.
- Blend until smooth.
- Add a tablespoon of chocolate chips and pulse quickly in the blender until roughly incorporated. We don’t want to mix it completely, so the final product will still have chocolate chunk textures.
- Garnish with raspberries or your favorite fruit and serve as is in a bowl or glass with a spoon.
- If you are preparing meals: Pour the mousse into an airtight container and store it in the refrigerator until ready to enjoy.
- Optional: Drizzle with chocolate syrup, a few extra chocolate chips, chia seeds, or substitute your favorite fruit. This could also be easily made with vanilla protein powder or other flavorings for variety.
Why this high-protein breakfast recipe is beneficial:
This recipe contains 41 grams of protein per serving, a surefire way to stabilize your blood sugar and curb hunger until lunchtime. Although protein is important, we don’t want to neglect other macronutrients like carbohydrates and healthy fats. This recipe is balanced with carbohydrates, fiber from raspberries, vitamins and minerals, and healthy fats from cottage cheese and yogurt, making it an all-around nutritional choice.
Fiber and healthy fats provide more balance to breakfast by slowing absorption, keeping you full longer. Raspberries, in particular, are a rich source of fiber, with 9 grams per cup. Healthy fats from dairy can be beneficial for absorbing nutrients from our foods, especially fat-soluble vitamins.
THE recommended protein intake for men and women, it’s 0.8 grams of protein per kilogram of body weight per day, which equates to a recommended daily protein intake of 55 to 57 grams of protein for men and 47 to 48 grams of protein for women. Most women need much more than this, especially considering their activity level. A few research suggests that we need 2.2 grams of protein per kilogram of body weight per day. However, this recipe provides 86% of the recommended daily protein intake for American women and 73% for men.
Protein has been shown to improve metabolism, appetite regulation, blood sugar stability throughout the day, reduce cravings, and much more. The main reason why protein has such an impact is that it takes a long time to digest and therefore stays in your stomach longer, leaving you feeling full throughout the day.
Finally, many people are tired of traditional protein foods like eggs, and this is the perfect recipe to change up your morning routine without compromising your nutritional goals.
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Caroline Thomason, RDN
Caroline is a women’s health dietitian and diabetes educator based in Northern Virginia. Learn more about Caroline
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