Under the Hard Hat

Tag: Breakfast

10 high-protein breakfasts for contractors to start the day off right
They say breakfast is the most important meal of the day, and when you’re working in a high-stress, physically demanding field like the skilled trades, a hearty (and healthy) breakfast keeps you adequately fuelled. Make the most of your breakfast by including ample protein to sustain energy levels, balance blood sugar, and improve heart health. High-protein breakfasts like the chorizo breakfast burrito, pumpkin protein pancakes, and sweet potato breakfast hash are great places to start.

Top 10 high-protein breakfasts to start your day off right

1. One-pan eggs with tomatoes, peppers & yogurt

These one-pan eggs with tomatoes, peppers, and yogurt from Goodfood are quick to prep and cook and maximize nutrition with a few simple ingredients—eggs, onions, peppers, tomatoes, garlic, and yogurt. Inspired by Turkish shakshouka, it’s hearty, flavorful, and high-protein. Eat with a warmed pita or toasted sourdough to round out the nutrition.

Where’s the protein? This recipe has 12g of protein and is low in calories and salt. The bulk of the protein comes from the eggs and yogurt, but the red or green pepper, onion, and tomato are also full of vitamins (like vitamin C) and antioxidants. For an extra dose of protein, crack in another egg or two.

2. Chia pudding

This high-protein chia pudding from Eating Bird Food is a super healthy, super portable option that’s great for busy construction professionals on the go. With a rich vanilla flavor and a hint of sweetness from maple syrup, it’s the perfect vice for sweets lovers that won’t have a huge effect on blood sugar. This recipe can easily be customized to suit your taste preferences and holds up well in the fridge, meaning it’s great for meal prep.

Where’s the protein? Chia seeds are relatively high in protein and fiber, offering about 3g and 5g per tablespoon, respectively. Adding Greek yogurt and protein powder adds creaminess and further boosts the protein count.

3. Everything bagel salmon bites

These Everything Bagel Salmon Bites from Eating Well is another quick recipe that packs a massive nutrition punch. With just four ingredients—salmon, Everything Bagel seasoning, whipped cream cheese, and scallions—they’re simple, nutritious, and easy for weekday meal prep. They’re great on their own for breakfast and also make a great appetizer for lunch or dinner.

Where’s the protein? This recipe makes nine bites and contains around 24g of protein, thanks to the salmon and cream cheese. It’s tasty and also a great source of potassium. For an extra protein boost, toast some high-protein bread and cut it into small squares to serve the bites on, or wrap them up in a high-protein tortilla.

4. Chorizo breakfast burrito

These chorizo breakfast burritos are a bit more labor-intensive, but the protein payoff is well worth it—and they’re a super easy meal-prep (and freezer) item. They pack chorizo, eggs, black beans, avocado, taco cheese, salsa, and hot sauce into a tortilla for a blast of flavor and protein without the unhealthy ingredients of a restaurant burrito. The chorizo can be swapped with soy chorizo or another meat if preferred, and you can toast the burrito in the pan after prep for an extra bit of crispiness.

Where’s the protein? The bulk of the protein comes from the chorizo, eggs, and black beans, with a bit of healthy fat from the cheese and avocado. For extra protein, wrap it in a high-protein tortilla.

5. Pumpkin protein pancakes

Pancakes for breakfast are a classic, and these pumpkin protein pancakes are simple, high-protein, and easy to prep ahead and freeze. With canned pumpkin, eggs, greek yogurt, oats, syrup, pie spice, and pecans, they’re a comforting, nutritious breakfast that feels like you’re eating pumpkin pie without the guilt.

Where’s the protein? The combination of eggs, Greek yogurt, oats, and pecans provides a good amount of protein, fiber, and essential nutrients like vitamins A, C, E, selenium, and zinc. Add pumpkin pie spice to Greek yogurt for an extra protein boost, and top the pancakes.

6. Cacio e pepe frittata with cauliflower and lemony yogurt

If time is on your side in the morning (or for a delicious weekend breakfast), this Cacio e Pepe Frittata with Cauliflower and Lemony Yogurt is a must-make. It’s a one-pan dish that can be enjoyed over multiple meals—make it on Sunday and enjoy it during the week. With eggs, pecorino romano, whole milk Greek yogurt, black pepper, cauliflower, arugula, and lemon, it’s high in flavor and protein, making it the perfect meal for breakfast, brunch, or lunch.

Where’s the protein? The eggs, Greek yogurt, and pecorino cheese provide a good mix of protein and healthy fats, offering around 20g per slice. It’s also relatively low in calories, so grabbing a second slice shouldn’t be off the table, especially if you work in a physically demanding job.

7. Easy egg & crab muffins

For busy construction professionals, morning meal prep is a must, and these easy egg and crab muffins are a great addition to your Sunday cook-up. Loaded with flavor from onions, garlic, peppers, and Italian seasoning and packed with protein from eggs, cottage cheese, and crab, they’re a simple and satisfying breakfast that’s easy to take on the go. They’re also freezer-friendly, so you can batch cook and enjoy them later.

Where’s the protein? Crab meat offers about 19g of protein per 3oz serving but doesn’t contain the saturated fat in other meats. Adding egg and cottage cheese to these muffins packs another punch of protein to round out the dish.

8. Sweet potato breakfast hash

This hearty sweet potato breakfast hash has the perfect blend of nutrients for a filling breakfast. It is high in protein and fiber to keep your energy levels high and your blood sugar stable. With olive oil, onion, breakfast sausage, sweet potatoes, chilis, eggs, and scallions, it’s loaded with flavor and nutrients without the greasiness of a diner hash.

Where’s the protein? The eggs and breakfast sausage do the heavy lifting in this recipe. For a lower-fat version without compromising flavor, swap out pork sausage for chicken or turkey, or make your own using ground meat and adding spices.

9. Crispy seeded buckwheat flatbreads with smoked salmon

Simple breakfasts that pack a nutritional punch are essential for busy construction professions, and these crispy seeded buckwheat flatbreads with smoked salmon tick all the boxes. Combining smoked salmon, buckwheat flour, olive oil, sesame seeds, cottage cheese, scallions, and Persian cucumbers, this recipe is relatively high in protein and healthy fats, making it an excellent option for sustenance without sluggishness. If you don’t have time (or the desire) to make your own flatbread, substitute it with a high-protein crispy flatbread, pita, or toast.

Where’s the protein? Salmon packs around 20g of protein per 100g, and the seeds and cottage cheese boost the total protein to around 27g per serving. If you’re swapping out the homemade flatbread, opt for an option higher in protein.

10. High protein overnight oats

These high-protein overnight oats will hit the spot to satisfy the morning sweet lovers. They combine high-fiber oats and chia seeds with vanilla protein powder, cinnamon, Greek yogurt, honey, and vanilla for a satisfying, creamy, nutrient-dense breakfast that’s easy to take on the go. If you’re not a fan of vanilla protein, this recipe can easily be customized to suit your taste preferences. Plus, it can be made a few days ahead and refrigerated, making it a quick grab-n-go option for early mornings.

Where’s the protein? The combination of Greek yogurt and protein powder packs the most protein in this recipe, but you’ll also find smaller amounts in the oats, along with other essential nutrients like fiber, manganese, copper, and zinc.

Why getting enough protein matters (especially at breakfast)

Proteins are made up of amino acids that are essentially the “building blocks” of your body. They’re used for nearly every function in the body, including enzyme formation and building and repairing muscles—processes that are key for people in physically demanding jobs. Having a protein-packed breakfast not only ticks off a chunk of your daily requirements but:
- Helps maintain stable blood sugar levels: A high-protein breakfast will help stabilize blood sugar levels and prevent a mid-morning crash. Protein helps slow the digestion of carbohydrates and the release of sugar into the bloodstream, lessening the chance of a blood sugar spike.
- Increases energy levels: Proteins are complex molecules that take longer to digest, offering a more prolonged and steadier energy supply than carbohydrates.
- It helps improve your heart health: A high-protein breakfast stabilizes blood sugar and increases HDL (good) cholesterol, contributing to better cardiovascular health and function.
Bottom line

In an industry where the coffee truck most often serves as a nutritious breakfast, it’s time to change the game. Having a hearty, high-protein breakfast in the morning doesn’t just satisfy hunger; it also balances blood sugar, energizes the body, and provides essential nutrients for your brain and body to perform all day.

Whether you fancy a savory egg and crab muffin or a sweet, high-protein chia pudding, these recipes are simple, nutritious, and packed with protein to fuel even the busiest construction professionals. Stay satiated and ready to take on the day.

For more tips, advice, and healthy recipes for busy construction professionals, follow us on social media and subscribe to our weekly newsletter.
February 12, 2025
10 high-fiber breakfasts for trades workers that won’t spike your blood sugar

Starting your day with a high-fiber breakfast can support better blood sugar control, reduce cravings, and stabilize your energy levels. Whether you’re enjoying chia seed pudding or slow-cooked steel-cut oats, the right breakfast can set you on the path to healthier eating habits—and ensure you have the energy to make it through a tough day on the job.

Breakfast really is the most important meal

Breakfast isn’t just another meal—it’s your chance to jump-start the day and fuel your body with essential nutrients. Many people (especially in the skilled trades) skip breakfast, choosing something quick like coffee and a bagel, leaving them feeling sluggish or starving by mid-morning. A balanced, fiber-rich breakfast can stabilize blood sugar levels, preventing energy crashes and hunger pangs.

Fiber helps you feel full longer, reduces the risk of overeating, and keeps you energized throughout the morning. Additionally, starting the day with fiber-rich foods can help you hit your daily intake goals without too much effort. All in all, breakfast can play a crucial role in setting the tone for your entire day.

The benefits of a high-fiber breakfast

Eating fiber-rich foods in the morning provides multiple health benefits, from blood sugar control to reduced inflammation. Let’s look at how fiber can improve your health.

1. Blood sugar control

Fiber helps slow the absorption of sugar into the bloodstream, preventing sudden spikes and crashes in blood sugar levels. This is especially important for those managing diabetes or anyone looking to avoid the energy dips from sugary breakfasts.

2. Less inflammation

Chronic inflammation has been linked to numerous health issues, including heart disease, obesity, and diabetes. A fiber-rich breakfast can help reduce inflammation, supporting overall wellness and long-term health.

3. Fewer cravings and balanced hunger

Fiber keeps you feeling fuller for longer by slowing digestion. A high-fiber breakfast stabilizes hunger, making it easier to manage cravings throughout the day. This also helps prevent overeating later on, supporting healthier eating habits and reducing the risk of obesity.

4. Improved digestion

Fiber aids in digestion by promoting regular bowel movements and preventing constipation. A high-fiber breakfast, especially one containing insoluble fiber, helps move food through your digestive system more efficiently. This leads to better gut health and reduced bloating.

5. Lower cholesterol

Soluble fiber can help lower LDL cholesterol levels by binding to cholesterol molecules and removing them from the body. A fiber-rich breakfast, such as oatmeal or chia seeds, supports heart health by contributing to lower cholesterol levels over time.

6. Gut health

Fiber plays a crucial role in maintaining the health of your gut microbiome, promoting the growth of beneficial bacteria. Fiber can improve immune function and influence mood regulation by supporting a healthy balance of gut bacteria.

How to get more fiber

The daily recommended fiber intake varies by age and gender, but most adults should aim for at least 25-30 grams of fiber per day. Fiber can be found in a variety of plant-based foods, and breakfast is an excellent time to load up. Here’s a list of high-fiber foods to help you meet your goals:

Steel-cut oats

Steel-cut oats are a great breakfast option packed with soluble fiber. They help keep blood sugar levels in check while providing long-lasting energy. Choose steel-cut oats over instant oatmeal for a more fiber-dense option. They’re also a great make-ahead option for busy mornings, keeping you sustained until lunch.

Berries

Berries like raspberries, blueberries, blackberries, and strawberries are high in fiber and antioxidants. For example, one cup of raspberries contains about 8 grams of fiber. Adding berries to your breakfast helps lower inflammation and adds a natural sweetness without spiking blood sugar.

Nuts and seeds

Chia and flaxseeds are incredibly high in fiber and healthy fats. They can be sprinkled over oatmeal, added to smoothies, or used as yogurt toppings. They’re also a great option for thickening things like jam without additives. They’re small seeds with big health benefits!

Beans

Though they may not be the first thing you think of when it comes to breakfast, beans are an excellent source of fiber and a great addition to a morning meal. Many Hispanic cultures have beans for breakfast (think rice and beans), and this combination provides a great balance of fiber, protein, and healthy carbohydrates to maintain energy levels during a busy morning on-site.

10 high-fiber breakfasts

Here are 10 fiber-rich breakfasts to enjoy in the morning. Each recipe will help you stay full longer, stabilize blood sugar levels, and support overall health.

1. Gallo pinto (rice and beans)

Gallo pinto is a classic Costa Rican and Nicaraguan dish made from rice and beans, often topped with eggs or avocado. Beans are an excellent source of fiber and protein, and when combined with whole grains, they create a balanced, satisfying, plant-based breakfast. You can make this dish even more nutritious by adding sautéed vegetables or a sprinkle of hot sauce for extra flavor.

Pro tip: For a healthier version, use brown rice or quinoa to boost the fiber content and add some fiber-rich greens like spinach or kale.

2. Chia seed pudding

Chia seed pudding is an easy, no-cook breakfast high in fiber, healthy fats, and protein. Simply mix chia seeds with your choice of milk (almond or oat milk works great), and let it sit overnight. In the morning, top it with berries, nuts, or a drizzle of honey. This meal is not only satisfying but also helps regulate blood sugar levels. It’s also great for meal prep for professionals who are tight on time in the morning but don’t want to compromise nutrition.

Pro tip: Sweeten with a bit of honey or maple syrup for a natural sweetener. To switch things up, add a spoonful of nut butter for extra creaminess, flavor, and healthy fats.

3. Overnight oats with chia or flax seeds

Overnight oats are a great breakfast option for busy mornings. Combine rolled oats, chia or flaxseeds, and your favorite milk, then let it sit in the fridge overnight. By morning, you have a creamy, fiber-packed meal ready to eat. Adding berries and nuts can increase the fiber and make it even more filling.

Pro tip: Make a few jars at once for a week’s worth of easy, fiber-rich breakfasts. For an extra boost, add a spoonful of protein powder.

4. Slow-cooker steel-cut oats

Slow-cooker steel-cut oats are a convenient, fiber-rich breakfast you can prepare the night before. Steel-cut oats are known for their high soluble fiber content, which helps regulate blood sugar. With the slow cooker, you can enjoy a warm, hearty breakfast without any effort in the morning. This is an easy meal prep option that can feed the whole family. Plus, there are endless flavor combinations to suit every taste preference.

Pro tip: Top with chopped nuts, seeds, and berries to increase the fiber content.

5. Greek yogurt breakfast bowl with nut butter, berries, and seeds

High-protein Greek yogurt pairs perfectly with fiber-packed fruits like berries and seeds like chia, flax, or pumpkin. This simple breakfast is a great way to start your day with protein, fiber, and healthy fats. It’s perfect for a quick, satisfying breakfast that will keep you full until lunch.

Pro tip: Use unsweetened yogurt to avoid added sugar, and sprinkle a little cinnamon for added flavor and health benefits (cinnamon is great for stabilizing blood sugar!).

6. Avocado toast with seeds

Avocado toast is a breakfast staple, and adding flax, sunflower, and/or chia seeds boosts the fiber and healthy fat content. Whole-grain bread provides additional fiber, making this breakfast filling and good for your heart. The fiber in both the bread and the seeds helps regulate blood sugar.

Pro tip: Top with a boiled egg or smoked salmon for added protein and omega-3s.

7. Banana chia spinach smoothie

This high-fiber banana chia spinach smoothie is perfect for those mornings when you’re in a rush but want a nutritious meal. Blend spinach, mango, chia seeds, and your favorite type of milk for a fiber-packed breakfast that’s easy to take on the go. The fiber will keep you full, and the spinach adds valuable vitamins and minerals.

Pro tip: Add protein powder or Greek yogurt for extra protein to help keep you satisfied until your next meal.

8. Vegetable-loaded scrambled eggs with black beans

If time is on your side in the morning, scrambled eggs are a great option—and they’re made even better when you add sautéed vegetables like spinach, zucchini, bell peppers, and fiber-rich beans. This combination of protein and fiber will fill you up and keep you satisfied. It’s a savory breakfast option perfect for those who enjoy something hearty in the morning.

Pro tip: Include any other vegetables you enjoy for an extra veggie boost, and add a sprinkle of cheese for added flavor or avocado for extra healthy fats and fiber.

9. Whole wheat English muffin with almond butter and chia jam

Start your day with a whole wheat English muffin topped with almond butter, hemp hearts, and homemade chia jam. The whole grains from the muffin and the fiber-packed chia seeds help to slow digestion and keep you full and energized for hours. Almond butter adds a dose of healthy fats and protein, complementing fiber.

Pro tip: Add banana slices for extra fiber and potassium, making this breakfast even more nutritious.

10. Cottage cheese mango strawberry salad with flaxseed

Cottage cheese is high in protein and works well with fiber-rich flaxseeds, mangoes, and strawberries. Thanks to the fiber and healthy fats, this breakfast will keep you feeling full and energized. It’s a quick, simple option that can be made in minutes or prepped in advance for a busy morning.

Pro tip: To enhance the flavor, add a drizzle of honey or a sprinkle of cinnamon. You can also add walnuts for an extra crunch and fiber boost.

Bottom line

Fiber is essential to a healthy diet, helping with blood sugar control, reducing inflammation, and keeping hunger at bay. You can start your day off by incorporating fiber-rich foods like oats, berries, chia seeds, and beans into your breakfast. Whether you prefer chia seed pudding, overnight oats, or a veggie-packed scramble, these high-fiber breakfasts will provide lasting energy and support your overall health.

For more tips on healthy eating and nutrition, subscribe to our newsletter for more great articles delivered straight to your inbox.

January 25, 2025
8 high-protein breakfast recipes to fuel construction workers
Starting your day with a high-protein breakfast can make all the difference, especially if you require sustained energy throughout the day. Protein helps fuel your body, keeps you fuller for longer, and supports muscle recovery and growth—it’s an essential nutrient for workers constantly on the go. From protein-packed chia pudding to savory breakfast egg cups, plenty of delicious and easy-to-make recipes can help you kickstart your day.

8 high-protein breakfasts you’ll want on repeat

1. Protein chia pudding

This 5-ingredient protein chia pudding is a simple, nutritious, and high-protein breakfast option. It’s made by mixing two tablespoons of chia seeds, ½ cup of milk, one scoop of protein powder, and ¼ cup of Greek yogurt. After whisking everything together, let it sit in the fridge for at least 20 minutes or overnight to thicken. The result is a creamy pudding packed with 31 grams of protein, perfect for starting your day strong. For extra flavor and texture, top it with your favorite fruits, nuts, or granola.

2. Homemade ham & egger sandwich

This hearty ham and egg sandwich is perfect for a protein-packed start to your morning. Begin by toasting an English muffin and layering it with a slice of ham, a fried egg, and a slice of cheese. You can customize it further by adding vegetables like spinach or tomatoes to boost nutrients. This quick and easy sandwich satisfies your hunger and fuels your body with essential proteins and fats to keep you energized throughout the day.

3. Jalapeño soy hard-boiled eggs

These jalapeño soy-marinated hard-boiled eggs offer a spicy twist on a classic breakfast staple. To make them, combine ½ cup of water, ½ cup of low sodium soy sauce, one finely chopped jalapeño, and one inch of grated fresh ginger in a jar or glass container. Add six to eight peeled hard-boiled eggs, ensuring they are fully submerged in the marinade. Let them soak for at least 30 minutes, but for the best flavor, leave them overnight. The result is a flavorful, high-protein option that pairs perfectly with rice or as a standalone snack.

4. Chocolate banana protein smoothie

A chocolate banana protein smoothie is a quick and delicious way to pack in some protein at breakfast. Blend one ripe banana, a scoop of chocolate protein powder, one tablespoon of unsweetened cocoa powder, one tablespoon of almond butter, and a cup of your favorite milk (like almond or dairy). The banana adds natural sweetness and fiber, while the cocoa powder enhances the rich chocolate flavor. This smoothie is perfect for a busy morning, providing a satisfying and nutritious start.

5. Protein pancakes

Protein pancakes are a fluffy and nutritious way to start your day. To make them, blend one cup of rolled oats into a flour-like consistency, then add baking powder, ¼ cup of protein powder, three eggs, ⅓ cup of Greek yogurt, vanilla extract, maple syrup, and coconut oil. Cook the batter in a non-stick skillet over medium heat, flipping when bubbles form on the surface. Each serving is packed with over 10 grams of protein, making these pancakes a satisfying breakfast option.

Pro tip: Double the recipe and freeze half! When you need a quick breakfast, throw them in the toaster and head out the door.

6. Greek yogurt nut parfait

This Greek yogurt nut parfait is a quick, customizable breakfast that layers creamy, high-protein Greek yogurt with fresh berries and crunchy granola. Mix ¾ cup of plain Greek yogurt (we prefer the full-fat variety) with a sweetener like honey or maple syrup. Layer half of the yogurt in a mason jar, followed by ¼ cup of berries and ¼ cup of granola. Repeat the layers and finish with a drizzle of honey or more fresh fruit. This parfait is rich in protein and can be prepared ahead of time for busy mornings.

7. Breakfast egg cups

Breakfast egg cups are a versatile and protein-packed option perfect for meal prep. Begin by whisking together eggs with your favorite mix-ins, such as spinach, diced bell peppers, cooked sausage, or cheese. Pour the mixture into a greased muffin tin and bake at 350°F for 18-20 minutes, until the eggs are set. These egg cups can be stored in the refrigerator for up to five days, making them an easy grab-and-go breakfast that’s both satisfying and nutritious.

Pro tip: Egg cups freeze well. If mornings are too busy to make breakfast, double the recipe and stash in the freezer for when you need a quick bite.

8. Protein oatmeal

This chocolate protein oatmeal is a quick and delicious breakfast choice for a high-protein start to your day. Combine ½ cup of rolled oats with one cup of water or milk in a pot and bring to a boil. Stir in a scoop of chocolate protein powder, one tablespoon of cocoa powder, and a sweetener like maple syrup or honey. Cook until thickened, then top with sliced bananas, nuts, or seeds. This bowl provides a rich, chocolatey flavor while delivering a solid dose of protein.

Why protein beats carbs in the morning

Many people tend to load up on carbohydrates in the morning, but a protein-rich breakfast can be much more beneficial. While carbs can provide a quick burst of energy, they often lead to energy crashes later on. Protein, however, provides a sustained release of energy and reduces appetite, keeping workers fueled and focused throughout their shifts. Put simply, protein is the superior choice for a morning meal.

The importance of protein for trade workers

A high-protein breakfast is even more crucial for trade workers to ensure they have the energy and stamina needed to perform physically demanding tasks throughout the day. Protein plays a key role in several processes:
- Consistent energy: Consuming a high-protein breakfast helps stabilize blood sugar levels, providing a steady energy source throughout the day. This is especially important for workers who engage in heavy physical labor, as it prevents the energy dips often caused by high-carbohydrate meals.
- Muscle growth and recovery: Regular protein intake is vital for muscle synthesis and recovery, particularly after a long day of physical work. By incorporating protein into breakfast, trade workers can kickstart muscle protein synthesis early in the day, helping to maintain and build muscle mass.
- Appetite regulation: Protein has a higher satiety value than carbohydrates, which helps keep you full for longer. This is beneficial for those who might not have regular access to meals or snacks throughout the day, as it can reduce the likelihood of overeating later in the day. A breakfast containing around 30 grams of protein has been shown to effectively reduce hunger and control appetite, which is particularly helpful in managing weight and preventing unhealthy snacking.
What proteins can I eat for breakfast?

When it comes to breakfast, you’re not limited to just traditional “breakfast” proteins—who says you can’t eat meat at 8 a.m.? Expanding your options can help you include a variety of proteins that not only satisfy but also support your daily energy needs.
- Collagen: Collagen is a protein that supports skin, joint, and bone health. It can be easily added to your morning coffee, smoothie, or even oatmeal.
- Protein powder: Protein powder is a versatile option that can be added to smoothies, pancakes, or even stirred into yogurt. They’re widely available in animal and plant-based forms.
- Eggs: Eggs are a complete source of protein, providing about 6 grams per egg. They are incredibly versatile and can be enjoyed scrambled, boiled, poached, or as part of an omelet.
- Dairy (cottage cheese and Greek yogurt): Dairy products like Greek yogurt and cottage cheese are rich in protein and easily mixable with other healthy foods.
- Bone broth: Bone broth is another great source of collagen and protein. It’s not a traditional breakfast food, but sipping on a warm cup of bone broth in the morning can be a nourishing start to your day, especially in colder months.
- Steak: While not a conventional breakfast choice, steak provides a hefty dose of protein and calories, with about 25 grams per 3-ounce serving. Pairing it with eggs can create a protein-packed breakfast that will keep you full for hours.
- Nuts and seeds: There are various nuts and seeds to choose from, and they come packed with calories, protein, vitamins, and minerals. Pumpkin seeds, walnuts, and almonds are all great choices.
Key takeaways

Starting your day with a high-protein breakfast can significantly impact your energy levels, muscle maintenance, and overall satiety. Incorporating a variety of protein sources—traditional breakfast foods like eggs and Greek yogurt to non-traditional options like steak and bone broth—can help you meet your nutritional needs and keep you feeling full longer. Remember, breakfast doesn’t have to be limited to specific foods; you can enjoy a diverse range of proteins to fuel your day effectively.

Like this and want more? Follow us on social media and subscribe to our weekly newsletter for more healthy high-protein recipes and nutrition tips for busy construction professionals.
January 11, 2025
The best breakfast sandwiches to fuel busy mornings on-site

Breakfast sandwiches are a staple for many, offering the perfect combination of convenience, nutrition, and deliciousness. Whether you’re grabbing a quick bite on the go or indulging in a gourmet creation at home, a bagel and lox, caprese croissant, or spicy chickpea avocado toast are just some of the sandwiches on our list that maximize taste without sacrificing your health goals.

UTHH’s top 8 breakfast sandwiches

Bagel and lox

A true classic, the bagel and lox sandwich is a beloved favorite, especially in Jewish cuisine. The combination of soft, chewy bagels and thinly sliced lox creates a delightful balance of textures, while fresh dill, scallions, and capers add a savory, herbaceous punch. Opting for a schmear of cream cheese, tofu spread, or even whitefish salad amps up the flavor while contributing a bit of protein and healthy fats. It’s also easy to make, generally taking less than ten minutes. Plus, with nutrient-rich ingredients like tomatoes, cucumbers, and red onions, this sandwich is as nutritious as it is delicious.

Caprese croissant

The Caprese croissant is the perfect combination of savory and fresh for those who enjoy Mediterranean flavors. This sandwich is stuffed with creamy mozzarella, tangy pesto, cherry tomatoes, and arugula, all tucked inside a flaky croissant. Not only is it delicious, but the fresh vegetables also offer a great balance of healthy fats, fiber, and antioxidants. It takes just 15 minutes to prepare and bake, making it an ideal quick, nutritious breakfast option.

Breakfast burrito

Breakfast burritos are versatile, flavorful, and freezer-friendly, perfect for meal-prepping or busy mornings. Filled with fluffy scrambled eggs, sautéed mushrooms, ham, and melty cheese, these burritos are customizable for any preference. Whether you add extra veggies or switch up the protein, they provide a great balance of carbs and protein to energize you throughout the morning. Best of all, this recipe makes four to five burritos in only 30 minutes, allowing you to meal prep for the week.

Croque Madame

A French classic, the Croque Madame elevates the traditional ham and cheese sandwich with a rich, creamy Mornay sauce and topped with a perfectly fried egg. Gruyère cheese and Dijon mustard add bold flavors, while the runny yolk creates a luxurious texture that complements the crispy bread. With a balance of protein, healthy fats, and comforting flavors, this sandwich is perfect for a hearty breakfast—but probably one best left for the weekends.

PB & J waffle sandwich

For a nostalgic twist on the classic peanut butter and jelly, this peanut butter and berries waffle sandwich offers a mix of textures and flavors. Using whole-wheat freezer waffles as the base, paired with natural peanut butter and fresh berries, it provides a boost of protein, fiber, and antioxidants. Ready in just five minutes, this sandwich is a fun and healthy option for any morning.

Pro tip: If you’re not a fan of store-bought waffles, it’s easy to make your own and freeze leftovers for a quick and simple breakfast on the go.

Monte Cristo

The Monte Cristo is the ultimate fusion of sweet and savory. It combines ham, turkey, and cheese in a sandwich dipped in egg batter and cooked like French toast. Topped with powdered sugar and served with raspberry jam, it’s a delightful mix of flavors. While it may not be the healthiest option on the list, it’s always good to enjoy an indulgent meal once in a while.

Mexican molletes

If you’re looking for a unique twist on breakfast, Mexican Molletes are unmatched. This dish combines crispy bolillo rolls with hearty refried beans, melted cheese, and fresh pico de gallo for a flavor explosion. The savory combination perfectly balances protein, fiber, and authentic Mexican flair. Ready in just 25 minutes, they’re a great way to shake up your usual meal.

Spicy chickpea avocado toast

For a breakfast packed with plant-based goodness, spicy chickpea avocado toast offers the perfect balance of flavors and nutrients. Creamy avocado, tangy lemon juice, and spiced chickpeas come together on crispy sourdough, creating a meal full of healthy fats, protein, and fiber. It’s a great way to kick-start your day with bold flavors.

Final thoughts

From classic bagels to spicy chickpea toast, these breakfast sandwiches offer something for everyone, whether you’re after comfort or something fresh and bold. Each sandwich brings unique health benefits and flavors to the table, helping you start your day on the right note. Try them all and see which one becomes your new favorite go-to breakfast.

For more delicious ideas and wellness tips, follow us on LinkedIn and subscribe to our weekly newsletter.

December 7, 2024
6 egg-cellent nutrient-rich breakfasts for construction workers

There’s a reason eggs are a favorite breakfast food for millions: they’re convenient, easy to make, and nutritionally dense. If you’re stuck for ideas beyond the standard sunny-side-up, these recipes will inspire you to start your day with delicious egg-based meals like frittatas, shakshuka, and migas.

Eggs are one of the healthiest foods you can eat

Eggs are incredibly nutritious, leading some to call them nature’s multivitamin. A single egg contains 6 grams of complete protein, 50 grams of vitamin D, and 66 grams of potassium.

Each egg also contains 169 mg of choline (30% of your recommended daily value), essential to mood, memory, liver function, and metabolism. In addition, eggs contain 29 mcg grams of lutein, which helps prevent macular degeneration and blindness as you age.

Many calorie-conscious individuals try to get the benefits of eggs with fewer calories by eating just the whites. The yolk is an essential part of the egg, containing 40% of the protein and most of the nutrients. Egg whites contain a few B vitamins, but the yolk packs most of the nutritional punch.

It’s also worth noting that despite common misconceptions, eating eggs every day does not cause elevated cholesterol levels. Recent studies show that eggs may prevent heart disease and improve cholesterol by reducing bad cholesterol (low-density lipoprotein, or LDL) and raising good cholesterol (high-density lipoprotein, or HDL).

If you’re ready to say sayonara to egg whites and embrace the whole egg, here are some nutrient-packed delicious egg breakfasts you’ll want to try.

6 egg breakfasts you’ll love

Shakshuka

This spicy dish features eggs cooked in a rich sauce of tomatoes, garlic, onions, peppers, and fragrant spices. Shakshuka originated in Tunisia and has been adapted in many ways, but this recipe is a classic. In under 20 minutes of cooking time, you’ll have a hearty, filling, nutritious meal.

Although not on-the-go-friendly, this dish is perfect for a relaxing breakfast or brunch.

Why we love it: Eggs are often pigeonholed as breakfast food, but this dish can be eaten for breakfast, lunch, and dinner. Shakshuka is a different way to eat eggs; the flavorful spices and savory sauce complement them perfectly.

Bacon and egg cups

Granted, this isn’t the quickest egg recipe, but these bacon and egg cups are 100% worth it. Starting with bacon, potato slices, and peppers baked inside a muffin dish, you crack an egg into each little bacon cup, cook them until firm, and then garnish with chives (and hot sauce, if you like it spicy).

Why we love it: A full traditional breakfast served in adorably tiny, bite-sized portions—what’s not to love?! These bacon and egg cups are a great on-the-go breakfast you can make ahead of time, and they also fit into the Whole30 meal plan.

Pro tip: Double the recipe and freeze the rest for when you’re in a pinch for time or forgot to make breakfast.

Scallion fried eggs

To make these umami-rich scallion fried eggs, eggs and scallions are gently fried in sesame sauce before being topped with sesame seeds and soy sauce and served over rice.

Why we love it: This Asian-inspired dish is simple enough for a savory breakfast and comes together in minutes, using ingredients you probably already have in your fridge. We love introducing different flavors into standard breakfast classics like fried eggs.

Spring frittata

A frittata is like a quiche without the crust. This spring frittata combines fresh flavors of leek, asparagus, spinach, potatoes, and goat cheese with eggs, baking it to create a scrumptious breakfast packed with protein and nutrients.

Why we love it: Fritattas are simple to make and a perfect, fancy-looking addition to a brunch table. This recipe packs an incredible 19 g of protein and only 315 calories per serving, making it one of our favorite egg breakfasts.

Migas

This traditional Mexican breakfast combines chopped tortillas, onions, jalapenos, tomatoes, eggs, and spices to make a delicious, filling breakfast. Migas is ready in minutes and uses just one skillet to cook—plus, this breakfast covers most of your nutritional bases.

Why we love it: Migas is one of those recipes you learn once and can customize however you like—swap out different vegetables, add cheese, or even sprinkle in a little bacon or ham. Endless variations and a kick of spice make migas an instant classic.

Homemade egg McMuffin

This simple recipe for homemade egg McMuffins includes fried eggs, crispy Canadian bacon, and cheddar cheese slices served inside crisp English muffins. Choose whole-wheat English muffins for some extra fiber, and you’ll have the perfect breakfast to eat on the go.

Why we love it: This homemade version is the perfect solution when you love the drive-thru favorite but want to cut down on the cost (and the calories). You can even make a batch ahead of time and freeze them for up to three months, then heat and eat them as needed. It’s the ultimate convenience in egg breakfasts.

Like this and want more? Subscribe to our weekly newsletter for nutrition tips and recipes for busy workers delivered directly to your inbox.

November 23, 2024
Easy breakfast ideas for skilled laborers to fight cold and flu season

As the weather cools down, cold and flu season ramps up. Adequately fuelling your body with the proper nutrients to support immune health is vital for preventing viral and bacterial infections. Breakfast is the most important meal of the day, and incorporating foods like citrus fruits, high-quality proteins, and healthy fats are simple ways to boost immune function and provide the energy your body needs to tackle a full day’s work on the site.

Food and immunity

Over 70% of the immune system resides in the gut, meaning that the food you eat is one of the most effective ways to enhance your body’s natural ability to fight colds and the flu. Your diet can provide the appropriate nutrients in the proper concentrations to support optimal immune function—or it can ultimately hinder it. Beyond colds and the flu, an immune-boosting diet can also impact your susceptibility to illnesses like tumor cells and cancers.

Apart from feeling like absolute garbage when you’re sick, illness also causes you to lose time on the job, which can create additional stress for you and your company. As such, a well-rounded and delicious diet is the easiest way to prevent getting sick in the first place.

7 immune-boosting nutrients to build a better breakfast

1. Citrus fruits

Citrus fruits contain some of the highest concentrations of vitamin C. Vitamin C helps your immune system by increasing the production of white blood cells, which are essential to fight off viruses and prevent their spreading. It’s also crucial for preventing and treating systemic and respiratory infections.

Best food picks: Oranges, lemons, limes, grapefruits, and tangerines.

2. Protein

Protein is critical for supporting immune health, as well as muscle growth, recovery, and maintenance. Adequate protein intake helps your body build antibodies, increase white blood cell production, and fight off viruses. Protein keeps your cells active and helps create new ones. Essentially, it helps act as an immune system messenger, telling your immune cells where to go and what to do.

Best food picks: Eggs, lean meats, nuts and seeds, low-fat dairy, and beans/legumes. Clean protein powders are also a suitable alternative.

3. Spices

Spices are known as “medicinal plants” in many cultures, as they’re packed full of flavor and have immune health-boosting properties. They have applications in anti-inflammatory, antiviral, antimicrobial, antibacterial, antifungal, wound-healing, antimutagenic, and even anticancer treatments.

For example, cinnamon is packed with antioxidants, cardamom reduces blood pressure, nutmeg prevents heart disease and diabetes, and turmeric aids digestion and detoxes your liver.

Spices, in general, have a wide range of benefits that ultimately help boost overall health, including the immune system.

Best food picks: Cinnamon, ginger, turmeric, nutmeg, cardamom, cayenne pepper, coriander.

4. Whole grains

When your body is regular, your immune system has the best chance of being effective—whole grains help with that.

By regulating your gut and controlling inflammation, whole grains also help lower cholesterol and blood pressure and even help you maintain a healthy weight. Whole grains also provide vitamins, minerals, fiber, and other nutrients to your digestive system, reducing inflammation and allowing your immune system to function at its best.

Best food picks: Barley, farro, quinoa, rice, cracked wheat, and oats.

5. Healthy fats

Healthy fats are packed full of anti-inflammatory compounds that mitigate inflammation in the body and support a healthy immune response. However, choosing the right kinds of fat is essential—omega-3 fatty acids offer more potent benefits for immune health than pro-inflammatory omega-6s. If consuming saturated fat, ensure it’s coming from grass-fed or pastured animal sources or organic dairy.

Like whole grains, healthy fats also help regulate gut health. A healthy gut supports healthy immune responses, and a regulated gut microbiome also enhances nutrient absorption.

Best food picks: Avocado/avocado, olive oil, coconut oil, grass-fed butter, full-fat dairy, fatty fish, chia seeds, flax seeds, eggs, almonds, edamame, and grass-fed dairy.

6. Nuts

Nuts are rich in vitamins and minerals, including phosphorus, magnesium, and selenium, which are important nutrients for regulating immune responses. More specifically, many nuts are vitamin E-rich, an important free radical scavenger to mitigate oxidative damage, support immune function, and improve immune response.

Best food picks: Macadamia nuts, almonds, peanuts, hazelnuts, cashews, pistachios, and walnuts. For the most benefits, reach for raw nuts over roasted.

7. Fish

Cold-water fatty fish contain some of the highest concentrations of anti-inflammatory omega-3 fatty acids EPA and DHA, which help reduce inflammation and support robust immune responses. Fish is also a great source of protein and other essential nutrients, such as selenium.

Best food picks: Salmon, sardines, herring, anchovies, halibut, tuna, and rainbow trout.

Immune-boosting breakfasts to try

If you’re looking to spice up your breakfast (quite literally) and support immune health while doing it, here are five great breakfast options we’d recommend you try.

1. Spicy chickpea avocado toast: Nadia’s Healthy Kitchen plays on the classic brunch dish and combines protein-packed chickpeas, healthy fat-rich avocado, and vitamin-rich spices for a delicious and hearty breakfast that’ll keep you satiated and energized all day.

2. Creamy orange overnight oats: This whole-grain-heavy option is high in fiber to support gut health and contains citrus fruit for a punch of antioxidants.

3. Spinach and feta scrambled egg pitas: This simple hand-held breakfast recipe is packed full of protein and healthy fats from the egg and feta and a good dose of vitamins and minerals from spinach. For a little extra protein, we recommend adding some sliced steak.

4. One-pan egg and peppers: Eggs are among the most nutrient-dense foods, offering a combination of protein, healthy fats, and plenty of vitamins and minerals. Peppers add a good dose of vitamin C, while chickpeas provide plant-based protein and fiber. For a vegan option, substitute tofu for eggs.

5. Wellness smoothie: Smoothies are an ultra-convenient way to pack maximum nutrition into a portable meal. This immune-boosting option from Ambitious Kitchen includes ginger, turmeric, spinach, pineapple, and black pepper for a hefty dose of immune-supporting nutrients and antioxidants.

The bottom line

With a busy work schedule, your health can sometimes feel like a last priority. These breakfasts are a simple, nutrient-dense way to start your day, providing your immune system with what it needs to thrive. That way, you don’t have to think about it and can focus on the task at hand.

Subscribe to our weekly newsletter for more on health, wellness, diet, and everything that can support a busy construction worker’s lifestyle.

October 26, 2024
12 weekend pancake and waffle recipes for skilled laborers

On busy mornings, breakfasts are typically grab-and-go situations—you’re looking for fast, tasty, and nutrient-dense meals to help you power through your workday. On weekends, however, it’s a different story. Weekends are for decadence, lazy mornings, and breakfasts built for pleasure. And nothing says a slow Sunday morning like Japanese souffle pancakes, buttermilk waffles, or a savory cheesy pancake with scallions. Here are some of our favorite pancake and waffle recipes.

Under the Hard Hat’s 6 favorite pancake recipes

Good old-fashioned pancakes

These good old-fashioned pancakes require a handful of standard ingredients: flour, sugar, baking powder, milk, butter, and eggs, whipped together to make a perfectly fluffy stack of scrumptious pancakes. Perfectly browned and reassuringly simple, these pancakes will please every single time.

Why we love them: Look, sometimes you just need a good, solid, time-tested pancake recipe. These are the pancakes you used to have at your Grandma’s house: Nothing fancy, no obscure ingredients, and no healthy substitutions.

Pro tip: Craving a weekend brunch mid-week? Freeze your leftovers and pop them in the toaster before you head out the door!

Japanese souffle pancakes

Tiptoeing slightly away from the classic flapjack, these Japanese souffle pancakes use most of the same ingredients—but adding a few egg whites makes them deliciously different. Beating the egg whites into stiff peaks before adding to the batter makes these pancakes taller, more tender, and almost impossibly airy.

Why we love them: This souffle pancake recipe is just the ticket for kids or picky eaters who want something different without being too out there. The texture is light, and adding a few egg whites does give the protein content of these pancakes a little boost without ruining a fun weekend breakfast with too much nutritional information.

Oat flour pancakes

With just five simple ingredients, these oat flour pancakes are easy to make and even easier to devour. The recipe recommends covering the pancakes while cooking to get extra-thick, fluffy pancakes. They’ll even keep in the freezer for up to six months so that you can enjoy pancakes all week.

Why we love them: Substituting oat flour for all-purpose means everyone can enjoy these sweet stacks, even family or friends with gluten sensitivities. A secret ingredient (Greek yogurt—shhh!) helps these pancakes taste just as good as their gluten-filled counterparts.

Cheesy savory pancakes with scallions

If your tastes skew more towards salty than sweet, this is one pancake recipe you’ll love. Featuring sharp cheddar, green onions, and a zesty lime crema, these cheesy savory pancakes with scallions will have you happily asking for seconds.

Why we love them: Who says pancakes have to be served with maple syrup? We love a recipe that turns a sweet treat into a savory way to start the day. With less sugar and an unconventional approach to an old favorite, we think these cheesy scallion pancakes will quickly become your new obsession.

Dutch baby pancakes

To create these Dutch baby pancakes, pour a batter made from milk, eggs, flour, and butter into a hot cast iron skillet and then cook it in the oven. The result is one giant pancake that’s puffy, crispy, and perfectly browned.

Why we love them: This recipe might seem fancy, but after making the batter and tossing the skillet in the oven, you have 15 or 20 minutes of free time while it cooks—-no more hovering over a hot stove! We recommend skipping the maple syrup and serving your Dutch baby the classic way, sprinkled with powdered sugar and freshly squeezed lemon juice.

Pumpkin chocolate chip pancakes

Brown sugar, cinnamon, buttermilk, and pumpkin puree make these pumpkin chocolate chip pancakes a perfectly-spiced addition to your pancake rotation. Stirring in some semi-sweet chocolate chips will satisfy your sweet tooth, and if you’re feeling extra indulgent, add some whipped cream on top.

Why we love them: Whether you’re smack-dab in the middle of pumpkin spice season or just want a taste of fall all year round, these pancakes are worth a try. Adding a cup of pumpkin puree is the perfect way to use up that can in your pantry while adding some plant-based nutrition, too.

Under the Hard Hat’s 6 favorite waffle recipes

Best buttermilk waffles

Beginning with the basics again, this classic buttermilk waffle recipe serves up crispy waffles on the outside and tender on the inside. Buttermilk isn’t always easy to find, but don’t let that stop you—it’s super easy to make. Add one tablespoon of white vinegar or fresh lemon juice to a measuring cup, then fill it with milk until it reaches the 1-cup mark. Let the mixture sit for 5-10 mins, then use as instructed.

Why we love them: Making waffles with buttermilk is the best way to get that classic diner flavor without leaving the house. With a richer, more complex taste than regular waffles, these will be a family favorite.

Liege waffles

If you’ve never heard of Liege waffles, you’re in for a treat. These waffles are made with pearl sugar—large sugar pieces about the size of a pearl that don’t dissolve in the waffle batter. The result is perfect waffles with perfectly caramelized sugar sprinkled throughout.

Why we love them: This recipe takes a little longer because the dough needs to rise, but the taste is absolutely worth the extra time. We adore Liege waffles for their luxuriousness. With a sprinkle of powdered sugar and fresh berries, they’re perfect for a special occasion.

Cheddar jalapeno waffles

Introducing waffles with a Mexican flair. Featuring buttermilk, cornmeal, cheese, diced jalapeno, and a handful of spices, these cheddar jalapeno waffles would be perfect with a side of salsa and sour cream.

Why we love them: There’s nothing like jalapeno and chili powder to break you out of a waffle rut. Trying savory flavors is a great way to spice up your waffle repertoire and continue reinventing this beloved breakfast dish. Try stirring some bacon into the batter for some extra crunch.

Easy healthy banana oat waffles

There isn’t anything wrong with the occasional bacon-filled waffle, but if you want a recipe you can count on to keep you healthy, try these banana oat waffles. The flour-free recipe uses oats, bananas, eggs, and vanilla to make good waffles that are also good for you.

Why we love them: We love a recipe that’s healthy and easy to make. Tossing all the ingredients into a blender makes this waffle recipe one of the easiest we’ve tried.

Mashed potato waffles

Waffles don’t have to be made with waffle batter. This recipe for mashed potato waffles adds diced onion, chopped garlic, flour, and eggs to last night’s leftover mashed potatoes to make a delicious waffle that’s perfect served with Greek yogurt (or sour cream) and sliced green onions.

Why we love them: Any recipe that can help reduce food waste while also tasting delicious is a winner in our books. Perfect for big holiday breakfasts, these mashed potato waffles are crispy, savory, and super simple to make.

Easy French toast waffles

What’s better than one breakfast food? Two! This recipe starts as though you’re making French toast by dipping bread into a mixture of eggs, milk, and vanilla before taking a left turn and tossing the bread into a waffle iron instead of a frying pan.

Why we love them: The distinctive taste of French toast, made extra crispy, with those delightful waffle divots to hold maple syrup, what’s not to love?

Are you a team waffle or more of a pancake person? With these recipes, you might find it hard to choose. We hope these recipes for sweet, savory, fancy, and deceptively simple breakfasts will make your mornings great.

Do you have a favorite waffle or pancake we didn’t include? We’d love to hear about it! Leave a comment and let us know your favorites.

October 12, 2024
6 off-the-job breakfast ideas you need to try

Starting your day with a good meal gives you the energy you need to hit the ground running and power through your projects. Studies show that eating a balanced breakfast can mean more focus, less irritability, and reduced likelihood of a brutal mid-morning blood sugar crash. So whether you like your breakfast sweet, savory, portable, or plant-based, we’ve got you covered with six breakfast ideas to make any morning a good one.

6 breakfasts that are better than the coffee truck

1. The best oatmeal

Image courtesy of Cookie and Kate

Why we love it: Oats are easy to cook, filling, and a good source of fiber and magnesium— it’s no wonder dieticians have named oatmeal one of the best choices for breakfast. But with an unexpected step that elevates an old breakfast favorite, this recipe ain’t your grandma’s oatmeal (no offense, nana).

Containing just a handful of ingredients, the Best Oatmeal is deceptively simple. The twist comes from toasting the oats in a bit of butter or coconut oil first, which brings out their nutty flavor and gives the finished dish a texture that’s fluffy, not mushy. Add water, milk, and a pinch of salt, and you’ll have a delicious meal ready in minutes.

This is a great dish to make ahead and eat throughout the week, adding different fruits, spices, nut butters, or jams, for a different flavor each day.

2. Instant egg and cheese bake

Image courtesy of Eating Well

Why we love it: Mornings are rushed and grabbing breakfast on the go is quick and easy, we get it. But with 19 grams of protein, five minutes of cooking time, and virtually no cleanup, this tasty breakfast might just convince you to skip the drive-thru (or the good ol’ coffee truck).

The Instant Egg and Cheese Bake features a classic combo of spinach, eggs, and cheddar cheese, served with a warm corn tortilla. Microwaving everything in a ramekin means your breakfast is ready in a flash and you only have one dirty dish to wash (well, two, if you count the cheese grater). Add your favorite hot sauce or a handful of chili peppers if you like your breakfast with a little spice.

3. Chocolate peanut butter protein smoothie

Image courtesy of Sally’s Baking Addiction

Why we love it: If you have trouble eating first thing in the morning but don’t want to head to the job site on an empty stomach, a smoothie is a great choice. It’s also perfect if you aren’t the most confident cook—it doesn’t get much easer than throwing things in a blender.

To make this yummy chocolate peanut butter protein smoothie, blend cocoa powder, greek yogurt, milk, honey, peanut butter, and a frozen banana. Within seconds, you’ll have a breakfast that will satisfy your sweet tooth while delivering a whopping 28 grams of protein.

4. Avocado toast

Image courtesy of Spend With Pennies

Why we love it: Once blamed for being the reason some millennials can’t afford to buy a house, we think avocado toast is the perfect savory breakfast in any economy. Avocados are great for reducing arthritis and inflammation and this recipe is also chock-full of potassium, fiber, and vitamin A.

Avocado toast has dozens of different variations, but this is a great, simple recipe using mashed avocado, sourdough bread, and garlic. An optional drizzle of lemon juice and extra virgin olive oil finishes the toast with fresh flavor, and a sprinkle of chili flakes or crumbled feta is a nice addition, too.

Pro tip: Soft or hard boil an egg and add it to the top of your toast for an extra protein boost!

5. The Ultimate Breakfast Sandwich

Image courtesy of Pinch of Yum

Why we love it: Filling, flavorful, and even a little fancy, this is the kind of sandwich you’ll be dreaming of long after you’ve licked the last croissant flake from your fingers.

The Ultimate Breakfast Sandwich combines soft scrambled eggs, crispy bacon, fresh guacamole, and pepper jack cheese on a toasted croissant to create a truly decadent start to your day. Top it with basil butter garlic sauce and you’d think you were enjoying a leisurely weekend brunch.

This recipe does take a little longer to prepare (15 minutes, plus time to make the guacamole and sauce) but you could trim off a few minutes by making the bacon, guac, and sauce the night before.

6. Make-ahead breakfast burritos

Image courtesy of Natasha’s Kitchen

Why we love it: This filling breakfast option can be made in bulk ahead of time and frozen, meaning you won’t have to cook from scratch in the morning—just reheat and eat. This burrito is also easy to customize for plant-based diets by using black beans instead of ham, and omitting the cheese, eggs, and sour cream (or swap them for plant-based alternatives),

To make these easy breakfast burritos just scramble eggs, ham, sour cream, cheese, and mushrooms in a frying pan, then add ¼ of this mixture to each 10-inch flour tortilla. Roll each burrito in parchment paper before putting it in a large zip top bag and freezing for up to a month. Breakfast has never been easier.

Have a go-to breakfast you want to share? We’d love to drool over it. Drop us a comment and let us know!

July 31, 2024