Instead of scarfing down a 400-calorie bagel with cream cheese for breakfast, switch to a slice of protein-filled Ezekiel Bread (it has 4 grams of protein per slice) that's smothered with Greek yogurt and topped with your favorite bagel toppings—including smoked salmon! This simple yet tasty combo will give you 24 grams of protein for a fraction of the calories! It doesn't get much better than that.

Ingredients:

• 1⁄4 cup whipped cream cheese
• 8 slices whole-wheat or 9-grain bread, toasted
• 2 Tbsp capers, rinsed and chopped
• 1⁄2 red onion, thinly sliced
• 2 cups mixed baby greens
• 1 large tomato, sliced
• Salt and black pepper to taste
• 8 oz smoked salmon

Instructions:

1. Spread 1 tablespoon of the cream cheese on each of the four slices of toast.
2. Top each with capers, onion, greens, and a slice or two of tomato.
3. Lightly salt the tomato, then add as much pepper as you'd like (this sandwich cries out for a lot of it).
4. Finish by draping a few slices of smoked salmon over the tomatoes and topping with the remaining slices of toasted bread.

Using yogurt and cottage cheese to make blueberry lemon ricotta pancakes does two things: It brings extra protein to the breakfast table, and it helps produce the lightest, moistest pancakes you've ever tasted. Plus, once you try this simple and healthy blueberry compote, you'll never go back to a lackluster syrup again.

Ingredients:

• 2 cups frozen wild blueberries
• 1⁄2 cup water
• 1⁄4 cup sugar
• 1 cup plain Greek yogurt
• 1 cup low-fat cottage cheese or ricotta
• 3 eggs
• Juice of 1 lemon
• 1 cup white whole wheat flour (we like King Arthur's, but these can be just as easily made with white flour—you'll just sacrifice a few grams of fiber.)
• 1⁄2 tsp baking soda
• Pinch of salt

Instructions:

1. Mix the blueberries, water, and sugar in a saucepan.
2. Cook over low heat, stirring often, for 10 minutes or until the blueberries begin to break apart.
3. Whisk together the yogurt, cottage cheese, eggs, and lemon juice in a bowl.
4. Mix the flour, baking soda, and salt in another bowl. Add the flour to the yogurt mixture, and stir just until blended.
5. Heat a large skillet or sauté pan over medium-low heat.
6. Coat with nonstick cooking spray, and add the batter in large spoonfuls (about 1⁄4 cup each).
7. Flip the pancakes when the tops begin to bubble, 3 to 5 minutes, and cook the second side until browned. Serve with warm blueberries.

The quiche is the ultimate culinary chameleon. Not only can you make it with dozens of different flavor combinations, but it's also as good for breakfast with a cup of coffee as it is for dinner with a glass of red wine. Plus, between the eggs, the cooked ham, and the shredded cheese, this spinach and ham quiche is protein-packed for your morning.

Ingredients:

• 1 frozen pie shell, thawed and pricked with a fork
• 1⁄2 Tbsp olive oil
• 1 clove of garlic, minced
• 1⁄2 bunch spinach, washed, dried, and stemmed
• 2 oz smoked ham, cut into 1⁄4-inch cubes
• 1⁄2 cup shredded Swiss cheese, such as Gruyère
• 4 eggs
• 3⁄4 cup milk
• 1⁄4 cup half-and-half
• 1⁄2 tsp salt
• Pinch of nutmeg

Instructions:

1. Preheat the oven to 375°F. When hot, place the pie shell on the middle rack and bake for about 8 minutes, until lightly toasted, but not browned.
2. While the oven heats and the shell bake heat the olive oil in a large skillet or pot over medium heat. Add the garlic, cook for 30 seconds, then add the spinach.
3. Cook for 5 minutes, until the spinach, is fully wilted. In a large mixing bowl, combine the ham, cheese, eggs, milk, half-and-half, and spinach, squeezing the spinach thoroughly before adding to purge any excess water.
4. Season with salt and a pinch of nutmeg.
5. Pour the egg mixture into the warm pastry shell.
6. Bake for about 12 minutes, until the quiche has browned lightly on top and a toothpick inserted into the center comes out clean.

Breakfast burritos (or breakfast tacos) tend to have the same types of ingredients. Scrambled eggs, maybe some small bits of potato, and typically a few slices of bacon. But you know what takes that burrito to the next level? Swapping out the bacon for chorizo. For an even more protein-packed breakfast, choose a high-fiber whole grain wrap, like those from Angelic Bakehouse. Their 7-Grain Sprouted Grain wraps are only 100 calories and boast 3 grams of fiber and 4 grams of protein.

Ingredients:

• 8 eggs
• 1/4 cup milk
• 1/2 lb. chorizo
• 1 can of black beans
• 1/2 cup shredded taco cheese
• 1 avocado, diced
• 4 Tbsp. salsa
• 4 burrito shells
• Hot sauce, if desired
• Butter, for cooking

Instructions:

1. Whisk together the eggs and the milk in a large bowl.
2. Heat up a pan over medium heat. When the pan is heated, run the butter on the pan until it is lightly coated.
3. Pour in the egg mixture. Scramble the eggs with a wooden spoon until the eggs are completely cooked through (about 3 minutes). Remove the eggs into a clean bowl.
4. If the chorizo is in a casing, open it up and crumble the chorizo into the already hot pan. Continue to break apart the chorizo into small bits, until the chorizo is cooked through (about 5 minutes). Remove from the pan.
5. Stuff a burrito shell with 1/4 of the cooked eggs, 1/4 of the chorizo, a few scoops of black beans, 2 tablespoons of the taco cheese, some diced avocado, and 1 tablespoon of salsa. Add in hot sauce if you desire.
6. Roll it up and enjoy! For extra deliciousness, toast the folded burrito on a pan to make the outside nice and crispy.

This high-protein breakfast sunrise sandwich is so delicious you'll want to chow down on it every single morning. You'll get about 6 grams of protein from the eggs, a little over 5 grams from the turkey, about 3 in a slice of American cheese, and 5 grams in this whole wheat English muffins.

Ingredients:

• 1 tsp canola or olive oil
• 1 egg
• Salt and black pepper to taste
• 2 oz smoked turkey breast (Smoked meat products can be high in sodium. Look for turkey with fewer than 500 milligrams of sodium per serving).
• 1 slice American, Cheddar, or pepper Jack cheese
• 1 thick tomato slice
• 1 whole-wheat English muffin, split and toasted
• 1 Tbsp guacamole

Instructions:

1. Heat the oil in a small nonstick skillet or sauté pan over medium heat until hot.
2. Add the egg and gently fry until the white is set but the yolk is still runny about 5 minutes.
3. Season with salt and pepper to your liking.
4. Place the turkey on a plate, top with the cheese, and microwave for 30 to 45 seconds, until the turkey is hot and the cheese is melted.
5. Place the tomato on the bottom half of the English muffin, and season with salt and pepper. Top with the turkey and egg. Slather the guacamole on the top half of the muffin, and crown the sandwich.

Getting bored of your usual breakfast? Switch up your routine of overnight oats or egg cups and try an overnight chia pudding instead! This incredibly easy chia seed recipe is versatile, so you really could add whatever toppings your heart desires. This recipe calls for fresh mango, coconut chips, and chopped macadamia nuts, but you could really top it with anything! If you would rather have some fresh berries or pomegranate seeds, try that instead. Maybe even some dark chocolate chips.

Ingredients:

• 1 cup canned light coconut milk
• 2/3 cup chia seeds
• 1/2 cup plain nonfat Greek yogurt
• 1/4 cup pure maple syrup
• 1/4 tsp salt
• 1/2 cup chopped fresh mango
• 1/4 cup raw coconut chips, toasted
• 1/4 cup chopped macadamia nuts

Instructions:

1. In a medium bowl, whisk together coconut milk, chia seeds, yogurt, syrup, and salt. Cover and refrigerate for 8 hours or overnight.
2. Spoon pudding into bowls. Top with mango, coconut, macadamia nuts, and additional chia seeds.

If you're looking for an easy way to add more vegetables to your breakfast routine, this turkey-sweet potato hash recipe is a perfect place to start. Packed with protein and fiber, this hash features sweet potato and green bell peppers, along with protein-boosting eggs and turkey sausage. This hash is packed full of protein and flavor from the sweet potatoes and sausage, and it's easy to reheat later on in the week.

Ingredients:

• 1/2 cup 3/4-inch cubes peeled sweet potato
• 1 Tbsp olive oil
• 1/2 cup chopped green bell pepper
• 1/4 tsp paprika
• 1/4 tsp salt
• 4 oz lean ground turkey sausage
• 2 eggs
• Ground black pepper
• 1/4 cup salsa verde (optional)
• 2 Tbsp chopped fresh cilantro (optional)

Instructions:

1. In a medium skillet, cook sweet potato, covered, in hot oil over medium-low heat for 10 minutes, stirring occasionally. Add green pepper, paprika, and half the salt. Cook, uncovered, for 5 to 7 minutes more or until vegetables are just tender, stirring occasionally. Remove vegetables from the skillet; set aside.
2. In the same skillet, cook sausage over medium heat until no longer pink, using a spoon to break up sausage as it cooks; drain off any fat if needed. Stir in potato mixture. Push mixture around to create two 3-inch-diameter holes. Reduce heat to medium-low.
3. Carefully crack one egg into each of the holes. Sprinkle eggs with remaining salt and a little black pepper. Cover; cook for 2 to 3 minutes or until egg whites are completely set and yolks are to the desired doneness.
4. Divide hash and eggs between two serving plates. If desired, top with salsa and cilantro.

Not only is this Greek yogurt parfait recipe great for breakfast, but it's so decadent, you could even enjoy it for dessert! The protein in this recipe comes from two sources: the homemade granola contains 4 grams of protein per serving while 7 ounces of Greek yogurt contains 20 grams of protein. This indulgent parfait is decadent enough to be a dessert, but with exactly what you need to start your day or snack on a mix of protein and fiber.

Ingredients:

• 1 cup sliced strawberries (Any juicy fruit will work well here if you want to sub in things like raspberries, blackberries, kiwi, and mangoes.)
• 1⁄2 cup blueberries (frozen are good, too)
• 2 tsp sugar
• 4–5 mint leaves, sliced thinly
• 1 container (8 oz) of low-fat plain Greek-style yogurt
• 1⁄4 cup granola

Instructions:

1. Combine the fruit, sugar, and mint in a bowl, and allow to sit for 3 to 4 minutes.
2. Spoon half of the yogurt into a bowl or glass, then top with half of the fruit and granola, then repeat with the remaining yogurt, fruit, and granola.
3. Pour any accumulated juice from the fruit over the top.

Use up that can of black beans and benefit from their high-protein content with this easy-to-make black bean omelet. This recipe makes about four servings, so if you're just cooking for one, simply prep the ingredients and cook an omelet in the morning to start your day on the right foot. To reap the most flab-incinerating benefits, be sure to consume the entire egg—not just the whites. The yellow is filled with choline, a nutrient that has been proven to reduce body fat and BMI.

Ingredients:

• 1 can (14–16oz) black beans, drained
• Juice of 1 lime
• 1⁄4 tsp cumin
• Hot sauce
• 8 eggs
• Salt and black pepper to taste
• 1⁄2 cup feta cheese, plus more for serving
• Pico de Gallo or bottled salsa
• Sliced avocado (optional)

Instructions:

1. Pulse the black beans, lime juice, cumin, and a few shakes of hot sauce in a food processor until it has the consistency of refried beans, adding a bit of water to help if necessary.
2. Coat a small nonstick pan with nonstick cooking spray or a bit of butter or olive oil and heat over medium heat.
3. Crack two eggs into a bowl and beat with a bit of salt and pepper.
4. Add the eggs to the pan, then use a spatula to stir, and then lift the cooked egg on the bottom to allow the raw egg to slide under.
5. When the eggs have all but set, spoon a quarter of the black bean mixture and 2 tablespoons feta down the middle of the omelet.
6. Use the spatula to fold over a third of the egg to cover the mixture in the center, then carefully slide the omelet onto a plate, using the spatula flip it over at the last second to form one fully rolled omelet.
7. Repeat with the remaining ingredients to make four omelets. Garnish with pico de gallo, avocado slices if you like, and a bit more crumbled feta.

Huevos ranchero is a traditional Mexican dish that can provide you with a protein boost, especially for those who are looking for a meatless dish. You'll get the majority of your protein from the black beans and eggs, but the most popular corn tortillas come with a couple of grams as well.

Ingredients:

• 1 can (16 oz) whole peeled tomatoes, with juice
• 1⁄2 small onion, chopped
• 1 clove of garlic, chopped
• 1 Tbsp chopped chipotle pepper
• 1⁄4 cup chopped fresh cilantro
• Juice of 1 lime
• Salt and black pepper to taste
• 1 can (16 oz) of black beans
• Pinch of ground cumin
• 8 eggs
• 8 corn tortillas

Instructions:

1. Combine the tomatoes, onion, garlic, chipotle, cilantro, and half of the lime juice in a food processor and pulse until well blended but still slightly chunky. Season with salt and pepper.
2. Mix the black beans, cumin, and remaining lime juice in a bowl; season with salt and pepper. Use the back of a fork to lightly mash up the beans, adding a splash of warm water if necessary.
3. Coat a large non-stick skillet or sauté pan with non-stick cooking spray and heat over medium heat. Break the eggs into the skillet; cook until the whites have set, but the yolks are still loose and runny.
4. On a separate burner, heat a medium skillet over medium heat and add the tortillas, 2 at a time; cook for 1 minute on each side, until lightly toasted.
5. To assemble the dish, spread the tortillas with the beans, top with the eggs, and top the eggs with the salsa. Garnish with more cilantro, if you like, and serve immediately.