Seeking low sugar, high protein convenient breakfasts

kcb1027
kcb1027 Posts: 13 Member
in Recipes
Hi all,

Kinda new here & loving all the info on these boards, was hoping I could seek out your collective wisdom for some breakfast ideas. My requirements are: 1) not too much sugar 2) a significant amount of protein & fiber to be filling, and 3) vegetarian.

I leave for work at 5am and tend to rush out the door; I either eat something quickly on the way out or grab something I can eat on the train. Lately that has been a travel mug of coffee with soy milk and a Clif bar, but the Clif bars are contributing WAY too much sugar to my daily intake. Also, they are expensive and I don't like the idea of eating something processed/from a package every morning.

I have switched to making a batch of hardboiled eggs at the beginning of the week and having one or two with a banana for breakfast, but I am starting to get REALLY sick of eggs. I mix it up with Kashi Go Lean for fiber and protein, but that also blows my sugar budget for the day.

So does anyone have any suggestions? Especially something I could make in bulk on the weekend and store in single servings in the fridge or freezer?
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Replies

  • nicholasdupuis
    nicholasdupuis Posts: 3 Member
    If you're looking for another type of protein bar, ISS Oh Yeah! bars (the smaller 45g one) has 180cal, 5g sugar, 15g protein, 17g carbs, and 7g fat, and they taste great.

    Alternatively, I like to make protein pancakes, they take a little time, but I use 1/3 cup Bisquick Heart Smart, 1 egg white, 3 oz milk, and 3/4 scoop whey protein. Adds up to 300cal/3.6 fat/36 carbs/8.7g sugar/29g protein
  • Ajasper83
    Ajasper83 Posts: 107 Member
    I generally do a quick smoothie of unsweetened almond milk, greek yogurt, protein powder and maybe a little peanut butter. It takes just a couple of minutes to make and is packed with protein and little sugar. Or you could just do the greek yogurt by itself.
  • piratesaregrand
    piratesaregrand Posts: 356 Member
    I could live off these

    Oatmeal pancakes

    6 egg whites
    1 cup cottage cheese lite or normal
    1 cup oatmeal
    2 tsp sugar or stevia
    1 tsp vanilla
    1 tsp cinnamon

    Put all in blender and process until smooth. Makes about 8 pancakes, using 1/4 cup of batter per pancake
  • JustPeachy044
    JustPeachy044 Posts: 770 Member
    I pre-make 5 smoothies on Sunday to get me through the week...staples are greek yogurt (plain--high in protein and low in sugar), almond or soy milk, ground flax seed, and spinach. I switch up the other ingredients--pb2 powder and banana, or frozen fruit of any variety, usually containing some types of berries. I do add protein powder as well, but have yet to find a good vegetarian one that isn't loaded with sodium.

    Edited to add, I put the ingredients in a cup for each day and keep the cups in the fridge, then take a few seconds each morning to dump them in the blender with some ice, blend, and transfer back to the cup. You can get those travel-cup blenders--I actually have a Ninja with 3 personal blender cups, so I only have to transfer 2 days. It is really slick and easy!
  • MinMin97
    MinMin97 Posts: 2,674 Member
    I have been making this in the mornings:
    scrambled egg with cheese
    steamed squash, seasoned
    diced avo, tomato and purple onion

    In addition, a serving of plain nonfat greek yogurt sweetened with stevia.

    Lotsa protein, like over 30g
  • Hearts_2015
    Hearts_2015 Posts: 12,032 Member
    I could live off these

    Oatmeal pancakes

    6 egg whites
    1 cup cottage cheese lite or normal
    1 cup oatmeal
    2 tsp sugar or stevia
    1 tsp vanilla
    1 tsp cinnamon

    Put all in blender and process until smooth. Makes about 8 pancakes, using 1/4 cup of batter per pancake
    hm...these sound interesting.. thanks! :)
  • cre8inmee
    cre8inmee Posts: 21 Member
    Ohhhh Think Thin bars are tremendous. 12 different flavors, though white chocolate and creamy peanut butter are my favs, 0g sugar and 20 g protein. I usually love something with more bulk in the AM, but they are are filling if you are not dependant on them all the time.
  • cre8inmee
    cre8inmee Posts: 21 Member
    Bananas and fruit are full of sugar, bananas especially. Berries, less so. I know it's "healthy" sugar, but my body doesn't do well with any.
  • LilEmm
    LilEmm Posts: 240
    Fage 0% yogurt and Kashi GoLean cereal with some berries if it's low enough in sugar.
  • blackbirdblue
    blackbirdblue Posts: 5 Member
    I make a big fritatta with a bunch of veggies every week and just eat a piece every day. I know you said you are getting sick of eggs but I think that having a variety of veggies (and meats in my case) makes a big difference, you can also add some cooked sweet potato or squash for some extra complex carbs without a bunch of sugar.
  • Dreajewkes
    Dreajewkes Posts: 73
    Idea #1 I like to make toad in a hole (I know some people have different names for it) You take and cut a hole in the middle of your bread remove the inside, spray both sides with non-stick spray (crisco butter flavor is one of my favorites) place in frying pan. Then crack an egg and put it in the middle of the bread, cook and then flip.

    Idea #2 Crack two eggs (or one egg yoke and two egg whites), Place in bowl and whisk. Heat pan then proceed to make an omelet. For the inside use mozzarella cheese, sliced tomatoes salt and pepper and oregano.

    Idea#3 Cottage cheese and fresh fruit

    Idea#4 Greek yogurt (has more protein than regular yogurt)

    Idea#5 Peanut butter or almond butter with celery sticks.

    Idea#5 Almonds- easy to grab on the go you can make a trail mix with it

    Good luck :flowerforyou:
  • michellekicks
    michellekicks Posts: 3,624 Member
    I scramble one egg with 3/4 cup liquid egg whites and I have it with 1 or 2 slices of toast with cottage cheese on them... depends how many calories I plan to eat for the day.
  • oOMusicBabii
    oOMusicBabii Posts: 494
    Oatmeal pancakes

    6 egg whites
    1 cup cottage cheese lite or normal
    1 cup oatmeal
    2 tsp sugar or stevia
    1 tsp vanilla
    1 tsp cinnamon

    Put all in blender and process until smooth. Makes about 8 pancakes, using 1/4 cup of batter per pancake
    Sounds tasty! And bump to see what others say.
  • pickledginger
    pickledginger Posts: 172
    Pancakes freeze and microwave well, too!
  • ShinyFuture
    ShinyFuture Posts: 314 Member
    I know you said you're tired of eggs, but just in case:

    theyummylife.com make ahead healthy egg mcmuffin copycats -- if you're lacto/ovo then just leave out the canadian bacon,

    It only takes a little while to make a dozen, they freeze and re-heat well, and they taste good.
  • pickledginger
    pickledginger Posts: 172
    Leftovers from dinner work. Or what about some lentil or split pea or black bean soup?

    Smoothies can be awesome,.In a pinch, or when not feeling well enough to bother, I Just stir whey protein into my (not too hot) coffee.

    Oat and flaxseed meal porridge or muffins (old-fashioned NOT cake-like) can work -- the flax gives a little staying power. Add protein powder for the win.

    There are lots of recipes for crustless quiche, which works well in muffin cups. Egg or tofu, they travel well.

    A wrap with guacamole or hummus, a big handful of greens, and a chunk of marinated tofu or something can be nice.
  • emtron500
    emtron500 Posts: 102 Member
    I usually have a smoothie. Protein powder, a small amount of frozen berries (a lot less calorie/sugar-dense than a banana), a bit of plain full-fat yogurt (low fat just has corn starch and/or corn syrup added), and cold water. Sometimes I add a handful of spinach, and usually a little scoop of chia seeds, mostly for the calcium (getting all your calcium from dairy is another way to end up with a whole lot of sugar in your diet).

    Other than that, when I'm more ambitious I make all different kinds of eggs. Scrambled, fried, boiled, frittata, quiche...
  • MCproptart
    MCproptart Posts: 92 Member
    Kashi makes a yummy caramel protein bar. Fruit on the bottom yogurt can be good.
  • thinby40
    thinby40 Posts: 113
    Definitely have protein in the morning to fill you up. I like to have lite whole wheat english muffin w/ peanut butter or plain/vanilla greek yogurt. i add my own fruit to it since the ones that contain fruit are high in sugar. When I have more time, I like to make egg beater omelets and add spinach, mushrooms alonw w/ wheat toast. Protein shakes are also quick and fillling just watch the sugar and carbs.
  • emtron500
    emtron500 Posts: 102 Member
    Also, nothing wrong with a nice bowl of salad for breakfast. Easy to make the night before. Use lots of nuts or seeds, cheese, and berries or a chopped apple to make it a serious meal.
  • FabMrFox
    FabMrFox Posts: 259 Member
    there is no rule that you have to eat breakfast foods for breakfast. Grill a chicken breast the night before and just pull it out of the fridge in the morning. works for me.....course I'm a fox
  • possibri
    possibri Posts: 158 Member
    FYI: There are high-protein, no sugar bars called Think Thin. The chunky peanut butter (my favorite and "healthiest" from my perspective) have 20g protein, 8g fat, but only 1g fiber, so not the very best, but definitely an improvement on the Clif bar. At Trader Joe's here they're about 1.69 each, not sure if that is more or less than what you're currently paying, but it's a decent alternative IMO.

    Aside from that I tend to make a hemp protein shake with frozen berries, flax meal, PB2, stevia, and unsweetened chocolate almond milk in the morning and the evening and that accounts for quite a bit of protein and fiber in my day. My diary is open if you want to see specifically what ingredients I use, how much of them, and what they provide if you're interested in it. Oh, and it only takes about 5 minutes to put together! =]
  • Fallonious
    Fallonious Posts: 2
    Pancakes / smoothies, all nice but take too much time...

    - Hard boiled eggs, can eat them at work with pepper.
    - Instant porridge, eat when you get to work. I have started to use Buckwheat flakes, splash of milk, sometime blueberries or honey. For extra protein, add some protein powder.
    - Toasted flaxseed or rye bread with cottage cheese or peanut butter
    - High protein low sugar muesli

    Also, skip your latte and just have black.
  • kristenanna
    kristenanna Posts: 33 Member
    Microwave Scrambled eggs, can add whatever to them to make them different :)
    I use to put on a piece on a piece of toast and can eat on the run (microwave scrambled eggs stick together better than normal ones)
  • yeshualovesme
    yeshualovesme Posts: 121 Member
    Bumping because I want to make those pancakes!
  • zebisis
    zebisis Posts: 157
    I buy these: http://www.alfrescoallnatural.com/ in Jalapeno or Spinach and Feta. Jalapeno is 130 cals per link (they come 4 to a package). Low carb, no sugar, and super delicious.
    I microwave 1 at 35 seconds, slice into 1/4" to 1/3" slices, then cut up 1/2 oz to 1 oz of cheese (I like super spicy- so often I will do 1/4 oz to 1/2 oz of cabot habanero cheese with 1/4 oz to 1/2 oz of 50% light cabot cheddar cheese) and place on top of each sausage slice- then microwave again 25-35 seconds to melt the cheese. Sometimes I will eat them just like that- and sometimes I will eat them with a light omelette, scrambled eggs, or just toss those sliced sausage circles with melted cheese on a bed of baby spinach. Sprinkle salt (I like Himalayan Pink) and pepper and yum.
    Those Al Fresco Chicken Sausages have been super helpful for me on this journey.

    I will also eat a protein bar (helps before workouts) or kippered snacks (herring- some may think these are gross, but I love them) instead for breakfast.
    I also love Atkins Advantage Strawberry shakes. 160 cal, easy to grab and go. 1 g sugar.

    I make it a point to make a big 16-20 oz cup of tea in the AM that I have before anything else. I like Green Tea Chai, Bavarian Wild Berry, Black Tea Chai, Strawberry Black Tea (Aura Brand), and Caramel Vanilla Truffle. I put 1T of light cream in that big cup, and sweeten to taste with liquid sucralose (EZ Sweetz... I freaking love this stuff!!)
    The big cup of tea is really excellent to start with!
  • NikIsSkinny
    NikIsSkinny Posts: 20
    Warm coconut porridge - sounds strange, but is awesome
    1/2 cup unsweetened coconut flakes
    1-2 tablespoons nut butter (peanut butter, almond butter...whatever. I like using sunflower seed butter)
    6 tablespoons coconut milk or warm water
    1 tablespoon coconut water (optional - it has nice health benefits but isn't necessary)
    cinnamon, nutmeg, and vanilla extract to taste

    Just mix it all together and pop in the microwave or on the stove top for a couple of minutes. You can also add fruit or honey if you want to sweeten it a little. I like mine with apples.
  • zebisis
    zebisis Posts: 157
    Warm coconut porridge - sounds strange, but is awesome
    1/2 cup unsweetened coconut flakes
    1-2 tablespoons nut butter (peanut butter, almond butter...whatever. I like using sunflower seed butter)
    6 tablespoons coconut milk or warm water
    1 tablespoon coconut water (optional - it has nice health benefits but isn't necessary)
    cinnamon, nutmeg, and vanilla extract to taste

    Just mix it all together and pop in the microwave or on the stove top for a couple of minutes. You can also add fruit or honey if you want to sweeten it a little. I like mine with apples.

    That sounds awesome!! I love sunbutter and coconut! Yum!!
  • Dreajewkes
    Dreajewkes Posts: 73
    I thought these looked good they are Jennifer Esposito's Gluten-free blueberry walnut scones

    Ingredients
    1/2 cup brown rice flour
    1/2 cup coconut flour
    1/2 cup sorghum flour
    1/2 cup tapioca starch
    1/2 tsp salt
    3/4 tsp xanthan gum
    1 tsp baking soda
    2 tsp baking powder
    1 tsp cinnamon
    2 tbsp canola oil
    1/2 tsp vanilla
    5 tbsp apple sauce
    1/2 banana
    2 tbsp maple syrup
    2 tbsp brown rice syrup
    1/3 cup soy, rice, almond or hemp milk
    1 cup blueberries
    1 cup chopped walnuts or pecans
    Directions
    Preheat oven to 425° degrees.

    Combine all dry ingredients except blueberries and walnuts in large mixing bowl, and whisk together to remove any lumps.

    In separate bowl, combine all wet ingredients except milk, and mix with a standing mixer on medium speed until combined.

    While stirring dry ingredients, add milk slowly to bowl. Alternate between stirring and pouring milk, until all of it has been emptied into the bowl.

    Combine wet and dry ingredients and continue stirring in standing mixer until contents are evenly mixed. Fold nuts and blueberries into mixture.

    Line double-baking pan with parchment paper, and spoon out mixture with tablespoon to make 20 scones. Brush tops with maple syrup and bake for 18 to 23 minutes.

    http://www.doctoroz.com/videos/jennifers-esposito-gluten-free-blueberry-walnut-scones
  • caroldot
    caroldot Posts: 388 Member
    I do a homemade healthy version of an "egg mcmuffin". At the beginning of the week, I scramble up a whole bunch of egg whites and then put in fridge so that saves me time each morning. I get the fully cooked turkey sausage & pop in microwave along with a portion eggs (equal to 3 scrambled) for about 30 seconds. I toast an english muffin and add pepper jack cheese. I wrap it in plastic wrap and by the time I get in the car, the cheese is all melty! I try to keep my b'fast cals around 250 and this goes higher - however - its loaded with protein which keeps me full and only 1 gram of sugar! I put it in my personal recipe builder and here's what it came up with:

    3 scrambled egg whites
    1 english muffin
    1 turkey sausage patty (fully cooked)
    1 slice pepper jack cheese

    311 cals / 29 carbs / 10g fat / 25g protein / 1g sugar

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