Breakfast is an important meal that I never skip. There are so many benefits of eating breakfast including higher energy levels, increased mental focus, better portion control throughout the day, metabolism boost and maintaining body weight. My struggle with breakfast is getting enough protein. I blogged about how important protein is as a part of my afternoon snacks last week and today I’m discussing how I’m trying to get in first thing in the morning to jump start my day. If you’ve been reading this blog for any length of time, you’ve most likely noticed that I almost never eat eggs for breakfast despite how great I think they are for fueling not only for workouts but the day ahead. I lean much more in the direction of things like oatmeal and smoothies. Recently, I read an article on WebMD about incorporating lean protein into breakfast and it had me itching to get a little more serious about the nutritional makeup of my own breakfast.
Adding a little lean protein to your breakfast may be just the boost you need to help keep you feeling full until lunchtime. “Protein blunts your hunger the most, and is the most satiating,” Purdue University researcher Wayne Campbell, PhD, tells WebMD. And a traditional breakfast of eggs may be one of the best ways to get your morning protein. While eggs are not always associated with weight loss, they contain some of the highest-quality protein.
In a study presented at the 2007 Experimental Biology meeting, researchers at Pennington Biomedical Research Center compared weight loss in women who ate either two eggs or a bagel for breakfast. The two breakfast meals were identical in calories and volume. “Compared to the bagel eaters, overweight women who ate two eggs for breakfast five times a week for eight weeks as part of a low-fat, reduced-calorie diet, lost 65% more weight, reduced waist circumference by 83%, reported higher energy levels, and had no significant difference in their … blood cholesterol or triglyceride levels,” reports researcher Nikhil V. Dhurandhar, PhD.
Crazy, right? 
I have been experimenting with AllWhites® egg whites to develop breakfast recipes that help pack more of a protein punch and today I have TWO egg white breakfast recipes to share with you. One is for those who struggle like me to eat eggs first thing in the morning and the second for savory breakfast lovers. AllWhites is a great source of lean protein and is a fat-free, cholesterol-free and low-calorie alternative to shell eggs.
First up, banana egg white oatmeal! When you add egg whites to your oatmeal it almost doubles the volume of the oatmeal and gives it a much fluffier and creamier texture. I know it sounds weird to add egg whites to oatmeal and I was skeptical when I first tried it but I can 100% assure you that there is absolutely no egg-like taste or texture, just a big pillowy bowl of banana oatmeal.
My method for making banana oatmeal is to combine all the ingredients except the egg whites in a small, heavy saucepan and let it cook over low heat for about 5-7 minutes. Once the oats get soft and the banana slices start to break down, I give it a really vigorous stir to fully incorporate the banana. Once you’ve done this you slowly pour in the egg whites and stir the mixture for about 3-4 minutes until the egg whites are fully incorporated the mixture fluffs up. The key here is to add the egg whites slowly over low heat so that they don’t cook right when they hit the pot. Scrambled egg banana oatmeal = no bueno.
Of course always better when topped with peanut butter! Years ago when I first started this blog I tried the egg whites in oatmeal thing a few times but I always feel so bad about not using the whole egg when I cook with egg whites. AllWhites alleviates that concern for me because they sell all the egg yolks to food service companies for things like ice cream, mayonnaise, puddings and more.
Banana Egg White Oatmeal
1/3 cup rolled oats
1/3 cup milk (skim, coconut, almond, soy)
1/3 cup water
1 teaspoon chia seeds
1 tablespoon dried cranberries or dried fruit of your choice (optional)
1/2 banana, sliced thin
Dash cinnamon
Dash salt
1/3 cup AllWhites Liquid Egg Whites (equivalent of 2 egg whites)
Combine oats, milk, water, chia seeds, cranberries, banana, cinnamon and salt in a small heavy saucepan and cook over low heat for about 5 minutes or until oats have softened and absorbed most of the liquid and banana begins to break down. Vigorously stir the mixture to fully incorporate the banana. Slowly add in egg whites and cook for another 2-3 minutes until mixture is fluffy and egg whites are fully incorporated. Yield: 1 serving
The second recipe is for easy egg white and veggie cups that you can pop in the oven in no time.
I whisked together AllWhites, spinach, roasted red peppers and artichokes and poured the mix into muffin cups. The result is a protein-packed, low-calorie, portable egg breakfast option.
Spinach, Roasted Red Pepper, Artichoke and Feta Egg White Cups
Nonstick cooking spray
2 cups AllWhites
2 tablespoons nonfat plain Greek yogurt
1 cup baby spinach
1/4 cup roasted red peppers, chopped
1/4 cup artichoke hearts, chopped
Salt and freshly ground pepper, to taste
1/2 cup crumbled feta cheese
Preheat oven to 350 degrees. Prepare a 12-cup muffin tin with cooking spray. Spray a small saute pan with nonstick cooking spray and cook spinach, roasted red peppers and artichokes over medium heat until spinach is wilted and some of the liquid has cooked out of the peppers and artichokes. In a medium bowl, whisk together egg whites, yogurt, veggie mixture and salt and pepper to taste. Using a 1/3 cup measuring cup, pour egg mixture into prepared muffin pan. Sprinkle each cup with feta and bake for 20-25 minutes, until eggs are set. Run a knife along the edges to release from pan. Eat immediately or store in the fridge either individually wrapped or in a Tupperware. Reheat for 20-30 seconds. Yield: 12 egg cups.
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I’ve been eating oats with almond milk, almond butter, and a small drizzle of honey on it every morning for over a year now! The almond butter helps keep me full til lunch so I don’t snack so much while sitting at my desk all day!
I usually have a Vega One smoothie. A nice plant based drink that gives me the protein, iron and greens I need. I feel like even if my eating goes badly later in the day at least I got in a good meal for breakfast.
I honestly just grab a handful of nuts and run out the door!
I have been eating almond butter toast with an apple and a latte. I think it does its job to keeping me full. But I do enjoy eggs on the weekends for a more savory breakfast : )
I like a balanced breakfast with both protein AND carbs, as well as some healthy fat. Some examples:
2% plain Greek yogurt with berries and a bit of granola/nuts
cooked oats topped with blueberries and cottage cheese
oats cooked with egg (similar to how you described here) and topped with fruit
overnight oats with added pea protein powder, chia seeds, and almond milk (plus: fruit!)
I too, love oatmeal in the morning made with 1/2 a banana and a scoop of almond butter. It’s easy to eat at my desk at work. I’ve also added egg whites to my oatmeal to boost the protein. It definitely is a filling meal! I typically save the eggs/omelettes for the weekend.
I definitely do more protein packed breakfasts instead of carbs. If I ate oatmeal, I would be hungry again in 30 min! I almost always have eggs at breakfast and I love Allwhites! This morning I had one egg + Allwhites scrambled with pepper jack and spinach. Yum!
I’m really bad about going carb heavy… I know it isn’t ideal but I don’t have a lot of time in the mornings and I get lazy. Those egg cups that can be cooked ahead of time and stored until you’re ready to eat them may be just the ticket for me!
I’ve been making egg white oatmeal for breakfast for months now. Absolutely love it!
I love to eat a fried or poached egg on some greens in the morning. Always gives me enough fuel for the day!
I always prefer a protein low carb savory breakfast. Eggs are a go to for me
I prefer carbs in the morning when I’m working M-F with early wakeups. My favorite right now is the “squagel” that my colleague brings in from Cosi. I also love oats with peanut butter 🙂
I love All Whites!! I go through about 2 large cartons per week. in addition to making oatmeal with them, I also LOVE using them to make protein pancakes. Also, I love making “egg pancakes”; which is just 1 cup All Whites with cinnamon and pumpkin pie spice mixed in and then topped with a bit of maple syrup. Tastes just like French toast!
I usually have cereal for breakfast, and some fruit and coffee. This is more of a carb heavy breakfast, but I do incorporate protein throughout the rest of the day, by eating peanut butter, fish or eggs.
I wonder what your take is on processed foods? Is it not so much healthier to eat an egg versus these egg whites with all the added chemicals and weird stuff? What ingredients are listed on the back? Just wanted to see what you thought.
my boyfriend is kind enough to make us breakfast before work on most days which is usually some version of eggs and berries or a “skinny muffin” which is a micro “muffin” made from almond flour, egg, etc. i used to eat a lot more oatmeal which i think seemed to keep me fuller longer, but lately i’ve been feeling better with lower carbs. the idea of egg whites in oatmeal intrigues me ! and coffee…there is always coffee : )
My breakfasts are usually oatmeal or cereal, with plenty of fruit and milk. Probably more carb heavy, but it gives me energy!
I like to eat Greek yogurt with berries and nuts for breakfast
I have oatmeal for breakfast a lot, and sometimes yogurt messes. I could probably use more protein in them to help me last longer until lunch – I’d love to try the banana oatmeal with eggs!
I usually have a slice of ezikeal with nut butter prior to my workout and then after I have greek yogurt an egg white scramble with veggies. On days I don’t work out first thing I start with a bigger breakfast which is a carb, protein, fat combination. I have noticed that I have more energy in addition to staying full longer if I have protein at every meal, particularly breakfast and lunch. I’m intrigued to try both your recipes!
All winter I’ve been leaning towards oatmeal mixed with fruit and nut butter for breakfast, and occasionally I’ll take the time to make eggs or an egg white omelette. The oatmeal with nut butter usually leaves me feeling full and energized for awhile, but I know a more protein-focused breakfast including egg whites gives me more energy for late morning workouts. I’m excited to try your recipes-I think the egg white-oatmeal combo might just the thing to get me back on track with protein earlier in the day.
I absolutely run best on a combination of carbs + protein. My current favorite is oatmeal with Greek yogurt and peanut butter. I will definitely try this egg white option!
A healthy breakfast for me is usually a homemade bowl of oats with nut butter or a couple of homemade gluten-free almond meal muffins. I think it’s important to incorporate carbs, protein, and fat into your first meal of the day… but I guess mine are usually more carb heavy 🙂
I almost always have a smoothie for breakfast. I just love them and the added protein always fills me up! I eat AllWhites often for dinner & lunch tho!!
I prefer more protein in the morning-though I feel like I don’t have enough time to make it that often!
I usually have a green smoothie for breakfast.
I am a sweet breakfast eater always – never want anything savory! However, I do incorporate egg whites lately into my breakfasts and definitely feel the difference! I add egg whites to my oatmeal and make two-ingredient pancakes. Still sweet but much more satisfying!
Previously, I would enjoy using AllWhites to increase protein, but I have since switched to organic egg whites in the carton or just using the whites from an organic egg. What are your thoughts about the necessity to use organic or not?
i’ve been big on oatmeal topped with honey and PB since the weather has been so cold. otherwise, either over easy eggs or yogurt and granola!
Egg whites are always my go to! I like to use one whole egg (good stuff in the yolk too!) and increase the volume with a few tablespoons of egg whites. Serve scrambled or fried and on top of whole wheat toast!
I generally eat oats with chia seeds, flax, berries or bananas, cinnamon and brown sugar, with either almond milk or lowfat milk. have to say those egg cups look tasty though! have to try the egg whites in my oats too.
I eat egg whites every single day. No joke. i always start my day with an egg white omelet with nitrate free turkey bacon, spinach, and cheese, an over easy egg on the side, and a piece of toast with coconut oil and cinnamon on top. I look forward to this breakfast every single day and it gives me the fuel I need until I can eat a snack or lunch!
I eat oatmeal almost every week day morning. Oats + milk + banana + peanut butter. I’ve never tried egg whites though. Will have to give it a whirl.
I love having a bagel with almond butter! It keeps me full until lunch.
I’m pretty repetitive, but generally don’t get sick up my breakfasts. I usually have a slice of Ezekiel toast topped with a thin layer of neufchatel cheese, 1/4 of an avocado (sliced) an one fried egg. Coffee with skim milk is also included. It’s so good!
I travel a lot for work, so when I’m on the road it’s a Starbucks spinach/feta egg white wrap with a grande non-fat latte.
I prefer a protein breakfast during the week. I mix whole eggs with the All Whites to make scrambled eggs to take along to work each morning. Love mixing it with avocado & hot sauce, plus some fruit on the side 🙂
Steel cut oats on the weekends and smoothies on busier weekdays!
My breakfast is always an egg white only omelet with lots of veggies.
Breakfast is my favorite meal of the day! Oatmeal is probably one of my favorite foods! My typical oatmeal looks very similar to yours, 1/3 cup oats, 2/3 water, 1/2 banana whipped in, with lots of egg whites, sweetened with maple syrup!! YUM
A huge bowl of oats fuels me well into early afternoon!
I always eat eggs for breakfast, whether they’re boiled or scrambled. If I skip a day, I really miss the egg!
I eat a balanced breakfast with protein and carbs to help me stay fueled. I eat an egg white omelet with veges and cheese and fruit. Or I will have a yogurt with a healthy breakfast bar and fruit. I always make sure to include protein in every meal.
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I’m an egg lover for breakfast and really prefer savory! Love the egg cup idea- I could throw those on an english muffin for a great easy breakfast 🙂
I usually eat oatmeal during the week since it is easy to make at work, but always eggs on the weekends!
I try to combine a good mix of carbs and protein as well as some fat, especially since with high glycemic index foods (oatmeal, toast) adding fat slows the blood sugar spike. Often I have greek yogurt with homemade granola, peanut butter toast with fruit, oatmeal with peanut butter or egg white veggie omelet with fruit, I would like to try the egg white oatmeal because the amount of peanut butter I use does not have a huge amount of protein
My breakfast is always high in protein! I make egg white oats and protein shakes often. Lately, I’ve been mixing vanilla bean protein powder into my plain Greek yogurt and topping it with Kashi Go Lean and banana slices. My favorite. 🙂
I like to have (cold) oatmeal with nuts and fruit in the morning. Sometimes I will have a veggie omelet!
I’ve been added organic TSP to my overnight oats, for more protein.
You could always cook up the yolks for Sullie.
I live oatmeal with a scoop of nut butter in the mornings. Sometimes I do add an egg but maybe I will try to start switching it up more! Thanks for the recipes!
I do the “paleo pancake.” Two eggs + one banana + cinnamon in the blender and then cook like a pancake!
I love egg and probably have them 5x/week for breakfast. I love them fried over some butternut squash.
I try to eat a good mix of protein, carbs, and healthy fats for breakfast. My current favorite is Greek yogurt and a banana smeared with peanut butter.
I tweeted!
I usually grab a bagel with cream cheese or an English muffin with PB. Fast and portable!
Breakfast is a must and also my favorite meal of the day! If I make myself oatmeal I always add an egg to it or at least protein powder. Lately I’ve been craving pancakes which I usually make with 2 eggs and less flour. It’s delicious and it keeps me full until lunch.
I usually go for toast or oatmeal w nutbutter and jam and berries… But I sometimes do crave eggs and then I’ll make a spinach feta omelette! Breakfast is my fav 🙂
Breakfast for me is usually more protein heavy- I typically have either protein pancakes or oatmeal, nth of which always contain egg whites!
I also usually have a smoothie or oatmeal for breakfast during the week and then on the weekends I sometimes have eggs. I am definitely going to give the oatmeal recipe a try.
I always full with a carb source (cereal, quinoa flakes, granola, healthy pancakes), then a piece of fruit and nuts!
How many muffins are considered a serving? Just 1?
oh i would need to eat like four of them at least. they’re pretty low cal. around 50ish calories each.
I used to just have some coffee and a Luna bar. Now I’m loving green smoothies! I add either a scoop of protein powder or a scoop of almond butter and I’m full until lunch!
Whole Wheat Wrap, peanut butter, little honey and banana OR a Green Smoothie (Spinach, Mangos, Pineapples, Bananas, Apple Juice, and Chia Seeds)
Oatmeal with chia and cinnamon, juice and coffee…yum!!
I usually eat eggs with feta and broccoli.
Breakfast is my favorite meal of the day. If I have time I’ll whip up some scrambled eggs with chopped peppers and spinach. Otherwise I’ll slice up a banana with some granola and almond butter. Another option if I literally have no time is a couple hard-boiled eggs whites (I can’t handle the texture of the hard-boiled yolks) with a spoonful of salsa and cheese. Interesting, I know, but it’s a quick way for me to get in some protein in the morning!
I love smoothies with a little peanut butter (the real kind, no fillers), coconut oil, and a scoop of protein powder to get healthy proteins and fats. It is quick, easy, and portable. The recipe for the egg white cups sound delicious, and I plan on trying them this weekend! I teach elementary school, so I have to be out the door by 7am. I am all about quick and convenient nutrition! Thanks for the recipes!
I stopped eating cereal and moved toward a protein-focused breakfast about a year ago and never looked back! I eat plain Greek yogurt every single day, and I never get tired of it! I often have a tablespoon of peanut butter, on the side, for some fat.
I always center my breakfasts around protein! Egg whites are actually the only animal product I eat…and I eat a lot of them. I stick to oatmeal with either egg whites or protein stirred in, egg white omelettes, or cold oatmeal with protein powder and a banana when I’m at the gym and lack a microwave.
I like to eat a protein filled breakfast or I get hungry by 10:00. Sometimes I am on the rush and just have to grab something quick and easy which tends to be carb heavy. If I have time I enjoy a nice healthy balanced breakfast with a mixture of carbs and protein. Heavy on the protein though!
some sort of fruit smoothie with greek yogurt and with a handful of spinach thrown in, usually. Or I grab a banana and hardboiled egg on the run!
I am a sucker for homemade whole wheat sweet potato muffins with peanut butter!
The egg white veggie cups look like a great portable option for breakfast on the go. They certainly look worth the try!
Just started reading your blog. Love it!
One of my staples for breakfast is an egg scramble burrito. I sauté whatever veggies I have on hand, add some egg whites and maybe some feta and goat cheese. Once it is all cooked I place it on a tortilla (usually whole wheat), slather with salsa and hot sauce. So yummy and filling!
thank you so much for reading! and i love breakfast burritos but i always forget about them!
Thank you SO much for these recipes! I have never liked eggs, but I love oatmeal. My husband tries to get me to eat some of his scrambled eggs for more protein, but I just can’t do it. My oatmeal usually contains honey, mixed berries and some skim milk. I cannot wait to try the oatmeal plus egg whites!
I’m up at 3am for work during the week (oh, the joys of television news!) so eating first thing is always rough. I’ve learned to break it down into separate portions so I’m not overloading so early. I’ll usually eat a handful of nuts or a granola bar when I get up, then something easy to grab on the go like Van’s waffles and heat them up a little later in the morning.
A veggie omlette and coffee!
I love breakfast the most out of any meal and most of the time I try to eat good. I like to have scrambled eggs, whole wheat toast, some hashbrowns and orange juice. I guess I eat more carbs for breakfast to help get me going for the day.
I usually eat banana oatmeal or an egg burrito in the morning (egg, salsa, avocado, mushrooms on a whole wheat tortilla). I love them both and they keep me pretty full until lunch!
I usually start my morning out with cereal. I wish I had the time to make eggs.
I keep hearing about egg white oatmeal but have never given it a shot – perhaps I will one of these days.
I do like the look of those little egg white cups! How long do you think they would last in the fridge?
For a couple of years, I ate a banana pancake (1 banana mashed with 2 eggs and cooked in a pan like a pancake) every morning, but lately I’ve been into 2 slices of toast or waffles, topped with pb and banana slices. Hits the spot every time!
I trade off. IN the mornings I will have OJ and a banana and greek yogurt where I add pomegranate seeds. Sometimes I will have an egg sandwich with turkey sausage.
Recently I’ve been loving cinnamon oatmeal with a side of two hard boiled eggs. Keeps me full all morning!
breakfast doesnt have to mean “traditional” meals— I have a very untraditional breakfast of leftovers– chicken, vegetables, legumes, barley, or sweet potato— no shortage of protein here!
I love making overnight oats with Greek yogurt for a protein boost!
I love oatmeal with vanilla protein powder and blueberries in the morning!
I’ve really been on a protein pancake kick lately. I use egg whites, protein powder, applesauce, and cinnamon. delicious! I usually go the protein route. I loooooove eggs and have been adding egg whites to my oatmeal for awhile. breakfast is amazing 🙂
Usually oatmeal and sun warrior protein for breakfast with almond milk!
I do love eggs, usually my go to lunch choice! Egg whites in oatmeal is a great idea!
I always have a goal to eat more protein, but my go-to is dried fruit and nut butter. I just love the combination.
I make a batch of steel cut oats every weekend to get me through the week so I’m not tempted to do something unhealthy
I ALWAYS go with either egg whites and fruit, or greek yogurt with fruit and raisins. Works for me, but I’d love to try some new things in my morning meal!
I try to eat fruit when I need a sweet healthy snack. I tend to lean towards carbs though for breakfast!
My go to breakfast is PB on a bagel with banana – probably could use a little more protein!
I alternate between “egg muffins” similar to your recipe and oats-based breakfasts. Keeps it interesting and yummy!
I typically eat greek yogurt and fruit for breakfast! I should opt for eggs more often…
I have been having overnight oats for months.
1/4 cup oatmeal
1/2 teaspoon chia seeds
1/2 cup almond milk unsweetened
1/2 banana sliced
Cinnamon
I eat lots of fruit.
I eat oatmeal with nut butter every morning and it keeps me full until lunch!
I love eating hard-boiled eggs in the morning if I’m in a rush, or some scrambled eggs with some protein-rich spinach. I also will often add some greek yogurt to my smoothies. On the weekend, another favourite is beans and greens on toast!
I’ll have smoothies, eggs, steel-cut oats or even a small sandwich for breakfast,; just whatever I happen to be in the mood for.
I love eating eggs for breakfast. I usually will have a 2 egg and veggie scramble. If I don’t have time for that, I resort to a quick yogurt and fruit combo.
Eggs every morning for me! With cheese and hot sauce!
My breakfasts also seem to be more carb heavy. I do love oatmeal though so I think I will try it with egg whites tomorrow for a change! Thanks for the inspiration 🙂
Since my breakfast is typically post-workout I like to incorporate both a carb and a protein. I love eggy oats or greek yogurt bowls.
smoothie or green juice is my breakfast of champions….. eggs come later ….
My normal breakfast is oatmeal so maybe I should try to add egg whites!
I ALWAYS crave carbs in the morning for whatever reason so instead of just having a big bagel I make egg sandwiches either open face on half a bagel or on whole wheat toast. This way I satisfy that carb craving but also pack in some protein with the egg. Plus I get to add some cheese because let’s be honest who doesn’t love cheese 🙂
I love Ezekial bread, avocaodo and egg whites…soo good!
I like making sweet omelets. I use egg whites, fruit, stevia, and cinnamon!
I’ve become obsessed with scrambled eggs for breakfast. Plenty of salt, of course!
My husband and I started eating oatmeal with ripe bananas and raisins.
I don’t know how normal this is, but I like to make something with egg whites and some thing green (I like your muffin tin idea!); and I make a power drink too that has oatmeal and fruit and yogurt with juice (sounds weird but is good).
I mix equal parts Greek yogurt and shredded zucchini and a scoop of protein powder. Then I microwave egg whites separately and add them after they have cooled to add even more protein. Random but really good.
I’m honestly trying to figure it out! Usually cream of buckwheat, a bar, a sweet potato and fruit. It just depends on what my tummy is tolerating!
My normal breakfast starts off with coffee, obviously. Then I usually have an oddly savory, high protein breakfast. Maybe a salad with cottage cheese or an egg white omelet loaded with veggies. I’m not a sweet breakfast person.
I’ve been a huge fan of egg white oats lately! I cook my eggs in brewed herbal tea (flavors like pumpkin spice and coconut) to add extra yummy flavor!
I need to eat something in the morning to get started but something that won’t weigh me down because I dance ballet professionally. I usually make a protein smoothie with added fruit and veggies.
My favorite breakfast is super protein heavy – bacon & eggs! Since veggies are super important, though, I alternate with green smoothies, packed with spinach & a nut butter for protein 🙂
I go carb heavy. It’s also hard for me to eat savory early in the morning. I need time to let my stomach warm up for that.I love oatmeal with a dollop of peanut butter. I’m intrigued by the egg white oatmeal!
I love my egg whites in muffins. or whipped ones in waffles!
cereal and a hardboiled egg
I typically love eggs for breakfast (cooked any way!) but since I became pregnant, my tastes are all screwy and eggs every day just doesn’t work right now. However, I’ve been eating nuts or yogurt with breakfast (usually a bowl of cereal or toast) to get protein at the start of the day because I too find it makes a big difference!
I love my coffee protein shake every morning – gives me the perfect amount of energy without feeling too full for my am workouts!!
i hate that the article made it seem like that weight loss diets are to be “low fat.” um hello–paleo eaters have wonderful success with weight loss, happy lives, and satisfying meals with high fat protein diets…
low fat diets are not getting you anywhere
Usually I like carb heavy breakfasts, like oatmeal or sprouted toast and nut butter. To get my protein in I also add egg whites to my oatmeal. It makes them so fluffy and delicious! A healthy breakfast gives me energy to focus and be cheerful:)
Always (except weekends) I gave a green smoothie but I always put Sun Warrior protein in it. On the weekend I cook a traditional breakfast of grits, eggs, fruit and biscuits.
Breakfast is always some sort of combo of a smoothie in a bowl, yogurt, oats, and one of my fruit and almond milk power bowls! I eat a lot of protein and carbs! Probably more carbs, but I do like my protein too!
I’ve recently been experimenting with removing grains from my diet and have been enjoying this grain-free porridge which uses egg whites as a main ingredient: 1 banana mashed, 1/2 cup almond milk, 1 whole egg + 2 egg whites, 2 tbsp flaxseed, cinnamon to taste. Combine all ingredients in a bowl as you all a saucepan to heat on the stove. Lightly spray your saucepan with non-stick cooking spray (I used coconut oil and spread it around w a rubber spatula) add your porridge mixture and allow to cook for 3-5 minutes. Enjoy with fresh fruit, coconut flakes, chia seeds, honey, PEANUT BUTTER, or any topping of your choice.
I love protein for breakfast. Almost always on the go, so I have hard boiled eggs pre-made and just have to grab a couple.
I usually have greek yogurt, but am looking for more protein in my breakfast. I love the idea of your egg cups. I;m going to have to try those. They look amazing!
I will eat yogurt and cereal or a protein bar to get my day started and the mid morning have a snack. I prefer a carb heavy breakfast but I try to go with some kind of protein to help me stay full a little longer.
My current favorite breakfast is a yogurt bowl with half of a quest bar broken into pieces, ground flax seed, berries, vanilla, cereal, and milk to mix it all together with a dash of stevia. delicious and full of protein!
Breakfast is almost always plain oatmeal with strawberries, blueberries, and vanilla soy milk. (And coffee!) Lately, though, I’ve noticed I definitely could use some extra protein in the morning to get me through my 9 hour workdays and 2 workouts each day and have been adding 1-2 scrambled eggs and/or bacon (usually turkey bacon). Definitely prefer savory over sweet! I used to add protein powder to my oatmeal but got tired of the taste and texture. Never thought to add egg whites!
Green smoothie all the way! Knowing that I started the day with a serving of leafy greens, 1 cup of almond milk, and 1 cup of fruit helps me stay on track with my eating the rest of the day. I enjoy sipping the smoothy at my desk.
Protein all the way! Either eggs with some kind of vegetable, or a green smoothie with protein powder and/or nut butter.
Scrambled egg, avocado, cheddar cheese on toast. YUM!
I love to cook scrambled eggs with my son. He helps crack and mix, sticking a fork in the yolks to break them up. It provides enough protein to keep me going until lunchtime.
My breakfast fueling strategy is to eat something satisfying yet healthy. My favorite is a super green smoothie with egg white omelette and asparagus. can’t wait to try your egg white cups.
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I’ve been having green smoothies with a little almond butter or protein powder. But they do leave me a bit hungry and I’ve been thinking of how to incorporate more protein into my diet in the morning to have me feel a little “fuller”
I usually eat eggs on the weekend after a long workout. My weekday breakfast is something quick, lately its been toast with almond butter.
My days start with protein and end with it! And I am definitely an omelet and scrambled eggs person who likes to mix as many veggies and things as I can in with it! Along with it usually goes a banana, spinach smoothie and it is a great start to my day!
I try to get protein into my breakfast in some form, whether it be through egg whites a smoothie with protein powder, or an energy bar (a low-sugar one always!). I would love to try the AllWhites egg whites – I am just like you, not wanting to waste the yolks when I buy a carton of eggs!
My day would be lost without breakfast! I make sure mine has a good combo of protein and carbs to fuel me through the morning!
I love AllWhites Egg Whites! I love that it can be used for so many different things. Will definitely have to try your oatmeal recipe!
Lately my breakfast has been a piece of whole-grain toast topped with almond butter and banana slices.
My favorite breakfast as of late has been two eggs over easy on top of sauteed veggies (this morning it was red onion and asparagus!), a piece of toast with butter and jam, and a small pureed fruit smoothie (pear, banana, oj this morning!). I need a big breakfast to keep me full throughout the morning and my classes. I do a lot of walking around campus, so having a well-balanced meal is crucial. This meal has my protein, carbs, and fats and it’s all made from real, whole foods!
try to eat plenty of fruits and proteins
Plain greek yogurt, granola, and fruit. Keeps me fueled until lunch!!
I always incorporate protein into my breakfast! Adding egg whites to my oatmeal is standard and if I’m planning on a lower carb day I’ll use protein powder for a smoothie or make some eggs using egg whites!
I have eggs pretty much every morning for protein. They also seem to settle better in my stomach than other foods. Hard boiled eggs are great or an omlette with veggies and organic sausage. I also have coffee or tea (caffeine/energy) with coconut milk for protein and manogsteen sweetener. I make my own coconut flour pumpkin bread too.
My favorite breakfast has been plain greek yogurt, chia seeds, pumpkin, cinnamon, oats, berries, and nuts for SO long. But I’ve been experimenting with slightly more savory breakfasts to try to kick my sugar cravings to the curb lately – eggs included!
Ever since starting Crossfit and doing my workout in the morning, my appetite is really up there by the time I get home around 7am! I use eggs every morning (usually one egg and one egg white) to get the protein I need to stay full until lunch time. Usually this is balanced by a whole grain carb and fruit, along with some milk 🙂
My normal non pregnant breakfast is oatmeal with fresh fruit (peaches are the best in the summer) but early pregnancy has been leading me too a mini bagel and cream cheese with an orange.
I have been loving protein egg white pancakes! Mix egg whites, oats, cinnamon, and stevia and cook like a pancake! I add sliced banana or strawberries and syrup when theyre done!
Oats, an egg and fresh fruit is my go-to combo for a filling, protein-rich breakfast!
I fuel up in the morning with eggs and bacon or sausage. I notice I don’t get hungry in the morning if I eat protein for breakfast.
I’ve been trying to drink more water.
chambanachik(at)gmail(dot)com
During the week days my breakfast go to meals are smoothies! I’m obsessed.
On the weekends though my husband cooks breakfast which typically is an omelet or scrambled eggs with turkey sausage. He makes an amazing sweet potato hash too. Love!
I have to have protein in the AM! Usually have a smoothie with protein powder or add some peanut butter to my oatmeal. I am definitely going to try the egg white cups! I don’t have time to cook in the morning, so these would be perfect to pop in the microwave when I get to the office.
A delicious (very tart) Greek yogurt with honey & walnuts. Has always been my absolute favorite. Simple, and delicious!
mmalavec(at)med(dot)umich(dot)edu
My normal breakfast is high fiber cereal with fresh fruit in it (bananas, berries, peaches, etc)
Honestly I love eggs for breakfast but usually make due with yogurt with honey and walnuts
I love egg whites for breakfast (especially in omelet form), but I’ve never tried AllWhites. I also eat oatmeal with fresh fruit. 🙂
A normal breakfast for me tends to me more carb heavy – high fiber cereal, frozen blueberries, and skim milk – but I’d like to eat more protein. A satisfying breakfast is important in order to fuel my busy days of running, yoga, and work.
My normal breakfasts are either oatmeal, an omelette, or a breakfast sandwich. I always make sure to have at least a bit of protein!
I fuel my way with a healthy diet rich in protein, healthy fats and other necessary nutrients! I also take vitamins and drink a lot of water. I generally start my day with some scrambled eggs, cheese string and black tea.
I usually do a protein shake for breakfast
i LOVE egg whites! i use them almost every day! 🙂 i love to put them in smoothies and my oatmeal!
I made this today along with some turkey sausage. So flavorful! Also had to sub cheddar for feta – loved that this recipe lends itself to simple swaps. I often have sliced apple with pb and honey for breakfast – or sometimes fresh greens, veggies, and leftover meat from the night before. May be weird but it works for me! Plus, I start getting in those veggies early.
I always start my morning with egg whites scrambled with a bunch of vegetables. I usually supplement it with some oatmeal or whole grain cereal. I love starting my day with a heavy dose of protein and vegetables. I also often put egg whites into my oatmeal which definitely helps me to feel satisfied for longer.
I’m making a real effort to increase my water intake daily. Helps my body use the food I eat more efficiently!
Breakfast is my favorite meal of the day! I eat a plain 3 egg white omelet and sometimes wilt 1.5 cups of spinach to go with that. I also eat a 1/3 cup of oatbran with half a banana, cinnamon, almond milk, chia seeds and few raisins thrown. And always with a small scoop of Sunflower butter on top.
My favorite breakfast is McCann’s Irish Oatmeal with raw cashews and dried cranberries.
a healthy breakfast is egg whites with some fresh fruit and orange juice.. lots of carbs make you tired!
I like to have some protein for breakfast, either an egg nuked in the microwave, or paleo banana pancakes
I either start my day with a green smoothie or with an oatmeal and almond butter mixture. I try to plan around my workouts… if I need more carbs because I plan to do a big cardio workout, I’ll start with the oatmeal. If not, I’ll just do the smoothie. Either way, I make sure to pack the smoothie or the oatmeal with berries to get some vitamins and minerals to kickstart the day. I love that I can easily add greens to my smoothie. I’d love to add eggs more regularly to my mornings. Finding easier ways to add them is going to be soooo helpful. Perfect protein source! Thanks, Jen!
during the week, i eat oatmeal every single morning. if i don’t add chia seeds, i almost always add egg whites 🙂
I like scrambled eggs with steamed veggies and more protein than carb for breakfast. A healthy breakfast help me to stay focus and energetic for the day.
I try to cut out a lot of sugar in my breakfast which happens to be my weakness. I try to drink lots of water, eat healthy and take vitamins daily.
Coffee, fruit and some sort of carb — bread, scone, etc. I know I need more protein though.
I try to include protein with every single meal to fuel my body. For breakfast, it is usually scrambled eggs with a side of fruit.
Thanks for the chance to win!
wildorchid985 at gmail dot com
I try to start the day off right with a healthy breakfast. This usually involves either oatmeal, fruit, veggies, or eggs/egg whites. If I have a healthy breakfast, I’m more likely to make healthy choices throughout the rest of the day.
i usually have some yogurt and a protein bar or oatmeal
i don’t like to eat the same breakfast everyday. I try to eat lots of fruits in the morning
I often use AllWhites for breakfast as anything with eggs fits my tastes and preference for that meal rather than anything with meat. it fits well with my diet and energy needs to start my day. Thanks for the recipes. Yummy and different.
beachbird2 at gmail dot com
I like to have lots of proteins and vegetables for breakfast.
I almost always have oatmeal for breakfast, the real kind (not the processed, fakey flavored stuff that comes in little envelopes). I’ve never tried adding egg whites to it though, so this post has me thinking. I know oatmeal alone doesn’t offer much protein so adding egg whites would make for a better all-around start to the day. I find when I eat oatmeal for breakfast I have more energy and don’t find myself snacking before lunch. Thank you!
I usually start my day with a warm bowl of oatmeal. I like it plain with just a little sugar. And usually a banana. The combo gives me plenty of energy to make it until a late lunch most days.
scrambled eggs with spinach is my usual breakfast [email protected]
I make a smoothie every morning with various fruits and a a handful of spinach. Occasionally I’ll make a soft boiled egg and have it on buttered toast, but that is rare. I don’t go for either protein or carbs, just healthy.
Steel cut oatmeal, made with water. I add a little milk into it after and a sprinkle of brown sugar.
ever since I was recently pregnant I became addicted to raisin bran in the morning. definitely need carbs and the fiber
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I’m trying to walk more and eat more veggies and less fast food.
lazybones344 at gmail dot com
I fuel by starting the morning off with a good breakfast. Usually Greek yogurt and cereal and fresh squeezed juice and some fruit. I make sure that I have water with me through the day and I take vitamins and supplements. There are days also that I will make an egg sandwich as a wonderful quick easy to go breakfast. I wll put perhaps a slice of canadian bacon and some fresh tomatoes as well.
Banana, orange juice and wheat toast. Perfect start for my morning.
I eat brown rice with steamed veggies. That and I limit my fat intake to olive oil.
Hope to win!
I try to eat plenty of protein, fruit and veggies and keep away from junk foods as much as possible.
Thanks so much.
I have a smoothie for breakfast.
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I like to snack on fruit and vegetables.
I fuel my way to a healthier me by eating breakfast daily consisting of fruit and low fat yogurt and I always pack my own lunch with healthy salads and sandwiches.
I drink water and enjoy protein bars.
I like to eat a light breakfast – boiled egg sometimes with toast or fried ham.
I add ground flax seeds to yogurt for breakfast.
I eat lots of fruit for breakfast.
My breakfast is always oatmeal cooked in skim milk topped with a little brown sugar, cinnamon and sliced banana.
I eat right and exercise!! [email protected]
For breakfast I have a smoothie – kefir fresh fruit romaine and chia seeds for good health.
And I prefer more protein than carbs.
thank you.
to be honest, i do not eat breakfast. i eat when i am hungry, and i am not hungry in the morning. so my first food is usually either whole grain sandwich thin with cheese melted on top, or a salad, or a nutty granola bar.
I add lean protein to my breakfast so I don’t get so hungry before lunch.
I supercharge my day with healthy “green
smoothies” and warm lemon water with ginger & cayenne
pepper (this help wards off colds). I also do yoga. 🙂
The breakfast that tends to give me most energy and keep me straight on my diet for the day is yogurt and granola. Some days when I feel I need a little more than that, I have a piece of bread with peanut butter and that does well to give me energy too.
I am a carb-aholic, breakfast skipper. Now if I had someone to FIX my breakfast every day…….
I usually just grab a bowl of cereal, I try to eat more protein for supper, along with veggies and fruit
I try to fill up on fluids to stop from overeating
Pack my lunch everyday!
adding veggies to everything – like today my egg white scramble with asparagus, kale, tomato, red pepper
tvollowitz at aol dot com
I make smoothies and eat lots of lean protein!
I rarely eat breakfast, but I know I need to! When I do get a chance for breakfast, it’s toast, cottage cheese and bananas 🙂 Or, if I’m lucky, pancakes, hashbrowns and eggs! I’d love to eat breakfast more and make it something healthy, like this recipe you posted 🙂
When I am home, I tend to eat either cereal, oatmeal or eggs. But, when I am backpacking (not carrying any food that needs refrigeration) I will carry oatmeal with fruit to help me hike the many miles I hike in a day.
I usually have a yogurt and tea. I think a healthy light breakfast makes me have more energy than a heavy breakfast of oatmeal or eggs. I think I would like to add smoothies to my breakfast menu
I usually have cereal for breakfast, some fruit and coffee 🙂
One of my favorite breakfast staples is an English muffin with peanut butter on it.
Breakfast usually includes eggs, whole wheat tortillas/toast, fresh fruit and juice
I usually eat bacon and eggs for breakfast or a bagel. I prefer a more protein based meal in the morning so that I last until lunch time.
My normal breakfast is scrambled eggs or a green smoothie.
I eat lots of veggies and fruit and minimize my fat intake.
Fresh fruit, coffee and 2 slices of raisin toast with peanut butter
Since we have a great variety of foods available these days…I try to get one carb, one protein and one healthy fat at each meal including breakfast. I don’t always have a vegetable at breakfast but I do sometimes with my egg or egg whites or in a smoothie. I also love a pb mocha frappe for breakfast…I make it with a mocha mix, pb and and either skim milk or almond milk. The mix does have sugar in it so not I’m not perfect. 😉 I just try to limit this.
Oatmeal with nuts and raisins is a great way to start the morning!
My breakfast for almost my whole life has been whole wheat toast and peanut butter. The peanut butter gets all melty and good and it’s fairly high in protein. It’s also quick and easy to make.
On the rare occasion that I eat something more sugary — like cereal — instead, I am starving my lunchtime and I have no energy.
I love a nice bowl of cereal (a healthier but yummy kind like multi grain cheerios) with a cut up banana in it…and I use skim milk of course. I eat that almost every morning.
I have a hot bowl of oatmeal with a piece of fruit for breakfast. It gets me going.
I have a protein shake and an egg sandwich a little bit after that.
I am not good about breakfast but I am going to try these for sure.
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Iusually have toast with coffee.
i usually don’t have much time for breakfast, usually just cereal or oatmeal
I like eggs or oatmeal with some fresh fruit
I, too,eat oatmeal for breakfast, with cinnamon and chopped apples. Sometimes I add natural peanut
butter.
Oatmeal and fruit is usually my go to 🙂
My breakfast usually consists of oatmeal, a slice of whole grain toast and orange juice.
I usually eat a bowl of Cheerios with bananas and Almond milk, so more carb heavy. When I’m feeling low in protein, usually I’ll make PB toast with bananas.
I love eggs and quiches though, so these are two great breakfast options I’m going to have to try! My goal this year is adding muscle and strength, so I think increasing my protein is necessary!
Have a great Sunday!
A high protein, low (not no!) carb breakfast keeps me fueled through busy (and active) mornings. More protein at my first meal also helps keep my hunger at bay and to preempt cravings later in the day. Breakfast for me is always a bowl of oats mixed with protein powder or egg whites, a veggie egg white scramble or a protein shake, in the summer months.
greek yogurt, chia seeds, and peanut butter, sunflower seed butter toast, oatmeal with peanut butter, orrr a big bowl of cereal
My usual breakfast is oatmeal, yogurt, a hard boiled egg, milk and vegetable juice.
I usually start my day heavy on the carbs. I have never thought of adding egg whites to my oatmeal, but will try your new recipe. Thanks!
I tried your egg white oatmeal recipe this weekend and it is a keeper! I will be adding it to my normal English muffinw with almond butter and chia seeds.
I usually eat plain instant oatmeal with a spoonful of unsweetened apple sauce and cinnamon, with a hardboiled egg white–Protein AND Carbs 🙂
I try to eat a protein-rich breakfast every day. Either a majority protein, or at least a good balance (protein + carb + fat). I like eggs, oats and nuts..
i eat aot eggs and milk and it really help with my weight lose
I usually just have a bowl of oatmeal.
scramble eggs and fruit . So a little carbs and protein .
I love a green smoothie for breakfast!
My favorite breakfasts have tons of protein for staying power. Since I’m on the go most mornings, peanut butter is a great choice to make sure I eat a breakfast that will hold me over. Cooked apples with cinnamon and peanut butter stirred in is the best!
I usually have oath but never thought to add egg whites to it. I’ve got to try that!
I work out quite a bit so I like to make sure I get a lot of protein in my breakfasts!! I usually have oatmeal with either protein powder or eggs alongwith peanut butter, bananas, and cinnamon!
I love to make an egg/egg white scramble with spinach, topped with some fresh salsa and avocado, wrapped in a low carb tortilla. So filling and very quick to make! On mornings when I’m completely out of time, I grab a banana and peanut butter.
I am actually a huge protein person. I usually have protein every meal but especially for breakfast. Most days consist of either vanilla or key lime greek yogurt. When I have more time, I will do scrambled eggs and those keep me really full!
elizzzzzabeth at yahoo dot com
Greek yogurt during the week, eggs on the weekend. The Spinach, Roasted Red Pepper, Artichoke and Feta Egg White Cups look amazing!
I skip breakfast a lot even though I shoudn’t. When I do get breakfast to help fuel me it’s often scrambled eggs.
Love overnight oats with rice protein powder or egg whites, or veggies + eggs. I definitely feel that protein is a must in the morning and sets the tone for my whole day!
I love a big hearty breakfast with lots of protein to hold me over until lunch!! Peanut butter toast, eggs, yogurt 🙂
Lately it’s been an English muffin with peanut butter or egg whites!
I used to eat no breakfast at all and when I switched to eating breakfast I started out badly with heavily laden bagels or English muffins. When I switched to oatmeal, I could feel the difference. I love the idea of incorporating the egg whites in oatmeal, I’ll have to try it.
Breakfast definitely sets the tone for my day, so I always try to have a healthy, protein rich breakfast. Protein pancakes, egg white omelet or protein shake are some of my regular choices. Thanks for this great post!
I usually eat egg whites, turkey bacon, whole wheat toast, and fruit!
Because of my work schedule my first meal of the day is usually at lunch time. Although I sometimes make oatmeal loaded with fruit and nuts, I will more likely grab a container of greek yogurt and call it good.
I fuel the way to a healthier me by avoiding fast foods, drinking plenty of water, swimming 3 times a week and walking the other days. I haven’t tried the AllWhites, but I will now.
Thanks for the contest.
I usually have peanut butter on toast with a glass of milk.
Heavy on the carbs.
During the work week I usually have a Larabar. During the weekend eggs, avocado and toast, pancakes or a smoothie.
I eat a lot of protein! I love to eat eggs for breakfast.
I crave carbs in the morning but feel so much better with protein. Egg whites in oatmeal sound really good.
I have been eating oatmeal made with almond milk all winter and can’t wait to switch things up now that spring is here!
Depending on how much time I leave for myself in the morning I either grab a protein bar, bowl of cereal, oatmeal or scrambled egg whites with whatever veggies I have in the fridge.
I make sure I have a good mix of carbs, fats and protein. My go-to breakfast is oatmeal with cherries and egg whites stirred in, and coconut oil on top!
I no longer fill up on waffles and cereal for breakfast. Now I eat 1/2 cup of plain oatmeal!
Breakfast is always always overnight oats with strawberry jelly and almond butter!
I like to have a bowl of oatleal with a sprinkle of brown sugar for my breakfast
My typical breakfast is a bowl of oatmeal and a protein shake.
I have cereal and yogurt for breakfast.
I count calories, watch fat intake, eat oatmeal on a regular basis and walk and then PRAY:)
I enjoy a veggie omelet with a smoothie to start the day
tbarrettno1 at gmail dot com
Exercise is important
I love a good bacon, eggs and potato breakfast. Lots of good fat, protein and calories to get me through the day.
I like scrambled eggs with diced tomatoes, onions, and any type of peppers. It give me a protein load with a spicy addition to get me in an exercise mood.
Since All Whites are pasteurized, you can actually add them to your smoothie – or iced coffee – without worry. I have my two egg whites in my coffee every morning and am full until lunch. Turns my iced coffee (shot of instant espresso dissolved in water with heavy cream) into a protein drink!
Breakfast is usually high in protein and moderate fat content, lower in carbs. I really love making egg white and feta frittata bites with breakfast chicken sausage. Always coffee with breakfast, usually with some unsweetened coconut or cashew milk with stevia.