Best Metabolism Boosting Breakfast
Looking for some good metabolism boosting breakfast ideas to start your day? So was I!
During my weight loss journey, I was determined to find some good breakfast options that filled me up and boosted my metabolism.
And after searching HIGH and LOW, I finally found the BEST breakfast foods and recipes that helped me lose weight.
So, if you are also looking for some great breakfast options that boost metabolism and burn fat, don’t worry! I’m going to share some really good ones with you. And the best part is they taste great and are super filling!
This post is all about the best metabolism boosting breakfast foods and recipes you have to try today!
11 Metabolism Boosting Breakfast Recipes
Below, I list 11 breakfast recipes that boost metabolism. Be sure to read until the end of this post to learn why these recipes are so beneficial for increasing your metabolic rate, as well as the best foods to include when building your own recipes.
If you’re super busy and looking for a quick and easy meal to start your day, you’ll love this healthy metabolism boosting breakfast recipe. It takes only 5 minutes to prepare, and it’s SO tasty!
This avocado toast with burrata recipe has all the makings to boost your metabolism. You’re getting a good source of protein from the cheese and fiber from the bread.
And the avocados do double duty, providing a good source of fiber and healthy fats.
- 1 slice whole-grain toast (3/4 inch thick)
- ½ large ripe avocado, thinly sliced
- 1 teaspoon lemon juice
- ⅛ teaspoon kosher salt
- ⅛ teaspoon ground pepper
- 1 ½ ounces burrata or fresh mozzarella cheese
- 1 teaspoon finely sliced fresh basil
- 1 teaspoon minced fresh chives
- Pinch of Aleppo pepper
If you love smoothies, you’re going to love this recipe. As the name states, this smoothie is extremely high in protein and fiber. It has a whopping 43 grams of protein and 11 grams of fiber and has just 372 calories per serving.
This smoothie also has flax seeds, which are a great source of omega-3 fatty acids. So you get a high protein, high fiber meal with a good source of healthy fats.
It’s also high in so many vitamins and minerals. This is truly one of the best breakfast to jumpstart weight loss. It’s perfect to get your day started right! And the best part is it will keep you full four hours!
- 1 cup unsweetened almond milk or milk of choice
- 1/2 cup frozen strawberries or fruit of choice
- 1/3 cup protein powder
- 1/2 cup white beans drained and rinsed
- 1/2 cup cauliflower rice frozen
- 1 cup spinach
- 1/2 tablespoon ground flax
- Stevia to taste optional
This is yet another great high protein metabolism boosting breakfast option you’ll want to try. This smoothie bowl is extremely high in fiber. It has a whopping 22 grams of fiber, 25 grams of protein, and 479 calories.
It has a bit more calories but is super balanced, containing good sources of protein, fiber, and healthy fats.
- 1 cup unsweetened vanilla almond milk
- ½ frozen banana
- ½ avocado, or if omitting, use 1 whole frozen banana
- 3 Prunes
- 2 teaspoons chia seeds
- 1 scoop 30g chocolate protein, 30g
- 2 tablespoons cocoa powder
- 1 cup ice
- Unsweetened shredded coconut
- Chia or hemp seeds
- Sliced banana
- Sliced strawberries
- Chopped prunes
- Chopped nuts
I love overnight oats because they are super convenient, and there are endless options for toppings. Oats are high in fiber and have 5 grams of protein per serving, which is good but can’t really be considered high protein.
But that’s one of the reasons you’ll love this overnight oatmeal breakfast. This recipe is extremely high in protein, containing 27 grams of protein because protein powder is one of the ingredients.
It’s also not shy on fiber, containing 7.6 grams and 372 calories. And the best part is this recipe is delicious, so try it!
- 1 cup oats
- 1 tbsp chia seeds
- 1/4 cup protein powder
- 1/4 tsp salt
- 1/3 cup Greek yogurt (or dairy-free yogurt)
- 1 tsp vanilla extract
- 1 tbsp honey (can sub maple syrup)
- 1 cup oat milk (can sub almond milk)
This low-carb breakfast skillet is an excellent option if you’re looking for a healthy egg breakfast for weight loss. Not only because it tastes great, but it’s also low carb, so it will fit in nicely if you’re following a low-carb diet.
One thing to point out is that it has less fiber than some of the other recipes on this list.
But you can fix that by adding more leafy greens like kale, spinach, or Swiss chard to this recipe to increase the fiber intake. You can also serve this breakfast skillet with a slice of whole-grain bread.
This recipe serves 4, so it is an excellent breakfast for the entire family.
- 1 Tablespoon Olive Oil
- 1 Pound Ground Beef – or Turkey
- 8 Tablespoons Salsa
- 1 Cup Pasta Sauce – Low Sodium
- ½ Cup Kale – or Other Greens
- 2 Large Whole Eggs – or 4 Large Egg Whites
- 1 Large Egg White
- ¾ Cup Mexican Cheese – Reduced Fat (or Any Other Cheese)
6. Low Calorie Scrambled Egg Recipe
I am including this low calorie scrambled egg recipe for those of you looking for a simple, high-protein breakfast that is super easy with minimal ingredients.
Finding healthy breakfast menu options that are budget-friendly, taste great, and quick and easy to prepare is key, especially if you’re super busy.
Also, this will be a great option if you usually stay away from eggs because you have high cholesterol. Because this recipe calls for egg whites and not whole eggs, it has ZERO cholesterol.
This egg scramble recipe is actually a breakfast staple for me because of how easy it is to make and how filling it is. I also love that it’s low in calories, so it does not take up too much of my daily calorie allowance when I’m trying to lose weight, but it still fills me up.
As a petite woman (only 5 feet tall), I typically need fewer calories for maintenance than my taller counterparts. This makes sense because calorie needs are based on height, weight, and activity level.
So, generally speaking, a shorter woman will require fewer calories to maintain their weight than a taller woman and, therefore, have less calories to cut from when trying to lose weight.
This egg white scramble has 29.5 grams of protein, 2.2 grams of fiber, and just 216 calories. I usually eat it with a couple of slices of avocados or a slice of whole-grain toast to get in some extra fiber and make it even more filling.
- 1 cup egg whites
- 3.5 ounces of baby spinach (100 grams)
- 1/2 tablespoon of olive oil
- Cooking spray
- Favorite seasonings (I use Lawry’s Garlic Salt and ground cayenne pepper)
- Spray a frying pan with non-stick cooking spray.
- Add egg whites to the pan.
- Season egg whites with your favorite seasonings.
- Add spinach and stir.
- Let cook for a few minutes.
- Stir in olive oil and enjoy!
Calories: 216 kcal Total Carbohydrates: 3.6 g Dietary Fiber: 2.2 g Sugar: 0.4 g Net Carbs: 1.4 g Protein: 29.5 g Fat: 7 g
If you love pancakes, you’re going to love this recipe. It’s great for those days when you are in the mood for some pancakes but still want to stay on track with your fat loss goals. Each serving has 230 calories, 30.5 grams of protein, and 6.9 grams of fiber. I love this recipe because it gives you a lot of protein for just 230 calories!
- 1/3 cup flour (or try these Keto Pancakes)
- 1/3 cup protein powder (26g)
- 1 1/2 tsp baking powder
- 1/4 tsp salt
- 3/4 cup milk of choice or water, or more as needed
- 2 tsp oil or nut butter, or omit for fat-free
- 1 tbsp sugar or sweetener of choice, or omit for savory
If you ever get bored with your breakfast options and want to try something different, like, say, tacos for breakfast, you’ll love this recipe. These tacos are super tasty and boast 375 calories per serving, 3 grams of fiber, and 15 grams of protein.
- 4 pieces bacon
- 2 green onions, sliced, with green and white parts separated
- 1 tablespoon olive oil
- 4 large eggs
- 1/2 cup shredded cheddar cheese
- salt and pepper
- 1/2 avocado, small diced
- 2 tablespoons chopped cilantro
- 4 tortillas
If eggs aren’t your thing, or you want a break from the typical eggs and oats for breakfast, these protein muffins might be a great way to switch things up.
Each muffin boasts 117 calories, 9.8 grams of protein, and 4.2 grams of fiber. So, if you had 2 of these muffins for breakfast, that would still only be 234 calories, but you would also get 19.6 grams of protein and 8.4 grams of fiber.
- ½ cup + 2 tbsp (56g) coconut flour
- 2 scoops (84g) Lean Body for Her vanilla whey protein powder
- 1 ½ tsp baking powder
- 1 ½ tsp ground cinnamon
- ¼ tsp ground nutmeg
- ¼ tsp salt
- 1 tbsp (14g) coconut oil or unsalted butter, melted and cooled slightly
- 2 large egg whites, room temperature
- 1 tsp vanilla extract
- ½ cup (120g) plain nonfat Greek yogurt
- 1 tbsp (15mL) pure maple syrup
- ½ tsp liquid stevia
- ½ cup + 2 tbsp (150mL) unsweetened cashew milk
- 1 cup (90g) freshly grated carrots
I love this Greek yogurt parfait recipe because it is super easy to prepare (takes just a few minutes), super high in protein, and, more importantly, tastes great! This 5 ingredient metabolism-boosting breakfast recipe has 383 calories per serving and 32 grams of protein.
- 1 cup nonfat Greek yogurt
- 1/4 cup Frozen blueberries, thawed
- 1 tbsp blueberry fruit preserves
- 2 tablespoons hemp hearts
- 3 tablespoons granola
This smoothie recipe is not only great for your metabolism but full of good-for-you ingredients.
It has ingredients like kefir, which is great for gut health, and other great ingredients like chia seeds, spinach, avocado, and ginger (known to boost metabolism).
And, of course, this smoothie is balanced and has a good source of protein, fiber, and healthy fats.
- 1 cup plain low-fat kefir
- 1 cup frozen cherries
- ½ cup baby spinach leaves
- ¼ cup mashed ripe avocado
- 1 tablespoon salted almond butter
- 1 (1/2 inch) piece peeled ginger
- 1 teaspoon chia seeds, plus more for garnish
So there you have it: 11 metabolism boosting breakfast recipes! Keep reading to discover how and why these recipes help speed up your metabolism.
How these breakfast recipes boost metabolism
All of these recipes have a good source of protein, fiber, and healthy fats; in other words, they are balanced!
Starting your day with a meal focusing on these three macros is a great way to get your metabolism going first thing in the morning.
So, let’s look at the first macronutrient, protein, and why it’s so important for weight loss.
How protein helps you burn more fat
When it comes to weight loss, protein reigns supreme. Protein is filling, satisfying, and, more importantly, burns more fat than the other 2 macros, carbs, and fats.
This is because of a process called the thermic effect of food. The thermic effect of food (TEF) measures how many calories are needed to digest your foods.
And when you consume protein, your body uses about 20-30% of those calories to digest it, but only 5-10% to digest carbs and 0-3% to digest fats.
So, as you can see, if you were to eat 300 calories from protein, for example, versus 300 calories from carbs, your body would burn about 20-30% calories digesting it vs. only 5-10% if it came from carbs.
But this doesn’t mean you should only eat protein; you still need the other 2 macronutrients. This just shows how beneficial a high-protein diet can be for weight loss.
Also, protein is the building block for your muscles. You need protein to help your muscles grow and to build lean muscle mass. And the more muscle you have, the faster your metabolism.
Why you need fiber in your metabolism boosting breakfast
Fiber can help with weight loss for several reasons. For one, a high-fiber meal can help eliminate those annoying hunger pangs and extend your feelings of fullness. The less hungry you feel, the less you eat.
Fiber is also great for your gut, and gut health is important for weight loss. Research has shown that thinner people tend to have better gut health, i.e., more good gut bacteria.
So try to eat more fiber for better health and to improve your weight loss results. But how much fiber do you need?
According to the Academy of Nutrition and Dietetics, the recommended amount of fiber is 25 grams for women or 21 grams for women over 50.
Why you need to include healthy fats in your breakfast to increase metabolism
Fat is a necessary nutrient our bodies need. And while our bodies can make certain types of fat, it also requires essential fatty acids to function properly.
When it comes to weight loss, fats help with fullness. Healthy fats (those high in omega-3s) help slow digestion and stomach emptying, helping you feel full for extended periods. Fats also help your food taste better, making you more satisfied after each meal.
The Magic 3 – Why you need to include all 3 macros in your breakfast to jumpstart metabolism
Eating protein, fiber, and fats in the same meal helps balance blood sugar levels and keeps them stable throughout the day.
Maintaining stable blood sugar levels is essential for optimal weight loss because spikes in blood sugar can cause an increase in hormones like insulin.
But what is insulin?
Insulin is made in the pancreas and regulates the amount of glucose in the blood. It is also responsible for transporting glucose to cells to provide energy and storing what’s not needed as glycogen for later use.
When insulin levels are high, your body stores more glucose as fat, which is not ideal for weight loss. We want our bodies to burn more fat and store less of it.
Check out this post for more information on insulin and other hormones that can negatively affect weight loss.
Want to build your own breakfast recipes to jumpstart your metabolism?
Below, I list 7 metabolism-boosting foods to include when creating your own recipes.
Breakfast Foods That Increase Metabolism And Burn Fat
Eggs are an excellent breakfast food and can be a great foundation for your breakfasts. They are a complete protein source, meaning they provide all 9 essential amino acids that we can only get from food.
Eggs are also nutrient-dense; you get a lot of essential vitamins and minerals like selenium and B12 for not many calories.
Also, eggs are super versatile. You could find a new way to eat eggs every day of the week. Some options include an egg scramble with whole eggs and some whites for added protein.
Topped with fiber-rich veggies, reduced-fat cheese for even more protein, and a slice of whole-grain toast topped with avocado for some healthy fats, and you’re left with the perfect meal to boost your metabolism.
Another metabolism boosting breakfast staple is oatmeal. Oatmeal is super filling because of its high fiber content and a decent source of plant-based protein.
And it’s an excellent base for your breakfast. If you use dairy milk in your oatmeal, you will get some extra protein, or you could add some protein powder for added protein.
You could add some toppings for extra fiber, fat, and protein.
Yogurt is another great breakfast staple, especially Greek yogurt. For one, Greek yogurt is extremely high in protein.
A serving of Greek yogurt has between 15 and 20 grams of protein. And it’s an excellent base for adding delicious toppings.
Think fiber and healthy fats for your toppings. You could also use your yogurt in a smoothie for added protein.
Fruits are full of antioxidants, provide your body with many vitamins and minerals, and are a great source of fiber. Fruit is an excellent addition to your oatmeal and yogurt.
Or you can have it on the side with some eggs and toast. You can even have it in a protein smoothie to ensure you get protein, fiber, and healthy fats.
High-fiber fruits include raspberries, pears, apples, bananas, strawberries, blackberries, oranges, and avocados (yes, avocado is a fruit).
NUTS AND SEEDS
Nuts and seeds are great foods to help create delicious and filling metabolism boosting breakfast recipes. Most nuts and seeds are good sources of fiber, providing some protein and healthy fats.
They are great as toppings for your oatmeal and yogurt. You can also use chia seeds to make chia seed pudding with nuts and fruit.
High protein, high fiber options include:
- hemp seeds
- pumpkin seeds
- sunflower seeds
- flax seeds
- sesame seeds
- chia seeds
- pine nuts
- brazil nuts
- macadamia nuts
Veggies serve as an excellent topper or side to your metabolism boosting breakfasts. Most veggies are high in fiber and are full of vitamins and minerals.
They will help you feel fuller longer, which is a win-win when trying to lose weight. You will also find a small amount of protein in many veggies, depending on what you choose.
Great veggie options include spinach, kale, broccoli, cauliflower, Swiss chard, mushrooms, and tomatoes. Loading up on veggies in your breakfast burritos, egg scrambles, egg sandwiches, and omelets can help your metabolism in many ways.
When you give your body the nutrients it needs, it responds accordingly.
And last but not least, we have beans. Beans are unique because they are packed with fiber and protein, making them great to incorporate into your breakfasts.
You can add them to your breakfast burritos, egg scrambles, or wherever else your heart desires to give your meal some extra fiber and protein.
Beans to incorporate into your metabolism-boosting breakfast include:
- Black beans
- Kidney beans
- Pinto beans
- Garbanzo beans
- Lentils (super high in protein),
- Soybeans (extremely high in protein)
- Navy beans
Final Thoughts On The Best Breakfast To Speed Up Metabolism
When it comes to metabolism boosting breakfast meals, remember to focus on protein, fiber, and healthy fats. If you’re getting a high protein, high fiber breakfast with some healthy fats sprinkled in, you will set yourself up for success.
If you’ve tried any of the above recipes, let me know below in the comments if you liked them.
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This post was all about the best metabolism boosting breakfast foods and recipes.
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