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28 High-Protein Breakfasts for Insulin Resistance
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:max_bytes(150000):strip_icc():format(jpeg)/HiHigh-Protein-Orange-Mango-FlaxseedShake-Beauty-2_preview_maxWidth_4000_maxHeight_4000_ppi_300_quality_100-28d9d52e1c00442ab6fa0e0b0f3ee760.jpg "A recipe image of High-Protein Orange-Mango Flaxseed Shake.")
Start your day on a healthy note with these tasty breakfasts that are high in protein. Plus, each recipe is lower in calories, saturated fat, sodium and carbs, making them a good choice for those who are managing insulin resistance and want to maintain healthy blood sugar levels. Options like our Creamy Orange-Mango Flaxseed Shake and our Raspberry-Banana Yogurt Parfait make it easy to support your health goals without sacrificing flavor!
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Savory Oatmeal Grain Bowl
Savory oats are an underrated way to enjoy the whole grain—the toppings are endless! Cooking oats in soy milk is an easy way to add protein to this hearty grain bowl. Here, we top the oats with a bright roasted red pepper-olive mixture and a poached egg for richness.
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Creamy Orange-Mango Flaxseed Shake
Bright, creamy and packed with staying power, this protein shake blends juicy mandarin, tropical mango and tangy strained yogurt into a sunshine-hued drink. With protein from the yogurt to keep you satisfied and natural sweetness from the fruit, it’s equally at home as a quick breakfast or a post-workout refresher.
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Raspberry-Banana Yogurt Parfait
This quick and easy raspberry and yogurt parfait combines creamy strained (Greek-style) yogurt with fiber-rich fruit and crunchy toasted pecans for a gut-friendly start to your day. Layering the ingredients in a jar makes for a portable, pretty and protein-packed meal that’s ready in minutes.
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Chocolate-Strawberry Protein Shake
Soy milk and strained (Greek-style) yogurt provide a solid protein base for this protein shake. Sweet strawberries, sliced banana and rich cocoa powder create a sweet flavor without needing any added sugar.
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High-Protein Blueberry & Peanut Butter Chia Pudding
This healthy breakfast is loaded with chia seeds that soak up a dreamy blend of almond milk and blueberries as it chills overnight, transforming it into a thick, creamy pudding. A swirl of peanut butter and strained (Greek-style) yogurt add more creaminess along with protein.
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High-Protein Orange-Mango Smoothie
This high-protein smoothie is a bright and refreshing drink that combines the tangy sweetness of fresh orange juice with the tropical richness of mangoes. A scoop of protein powder and Greek-style yogurt make this smoothie a satisfying breakfast. Using unflavored protein powder allows the natural fruit flavors to shine.
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High-Protein Chocolate-Strawberry Baked Oats
These baked oats are a delicious breakfast that combines the classic pairing of sweet, ripe strawberries with chocolate. This dish gets its protein boost from cottage cheese, which blends beautifully into the oats while adding a subtle tang. For an extra protein punch, a scoop of protein powder works seamlessly into the mixture, making the oats an even more satisfying way to start the day.
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Egg, Tomato & Feta Breakfast Pita
This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast combines fresh veggies and feta cheese with za’atar, a fragrant spice blend that enhances the taste without adding sodium or sweeteners.
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Watermelon-Peach Smoothie
Made with ripe watermelon and frozen peaches, this smoothie bursts with fruity flavor without the need for added sugar. Use frozen peaches from a bag or freeze your own ripe, in-season peaches for the best sweet and fruity flavor.
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High-Protein Cottage Cheese Bowl
This cottage cheese bowl is loaded with capers, dill and a soft-cooked egg for the ultimate high-protein meal. This bowl will keep you going strong throughout the morning, while an egg adds richness and even more staying power.
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Peanut-Ginger Tofu Scramble
A favorite among our EatingWell editors, this vegan breakfast scramble is wonderfully versatile, doubling as a satisfying dinner when served with noodles or rice and a side of roasted broccoli. The crispy tofu is perfectly coated in a peanut ginger sauce, which should be added off the heat for the creamiest texture.
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Mixed-Berry Breakfast Smoothie
Smoothies are popular for breakfast, but many don’t have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.
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High-Protein Strawberry & Peanut Butter Overnight Oats
These overnight oats get a protein boost thanks to Greek-style yogurt, peanut butter and soy milk, which leads to 17 grams of protein per serving. We mix it up with chopped strawberries, but any berry or chopped fruit will pair nicely with this easy grab-and-go breakfast.
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Cottage Cheese–Berry Bowl
This no-sugar-added berry bowl highlights the natural sweetness of thawed mixed berries with a hint of vanilla for extra flavor. It’s a simple snack you can prepare in advance, but add the cereal just before serving so it stays crunchy.
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High-Protein Black Bean Breakfast Bowl (No Eggs!)
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Ham, Egg & Sprouts Breakfast Sandwich
This open-faced sandwich feels like something you would get at a fancy breakfast spot, but you can make it at home in just five minutes! Don’t skip the step of tossing your sprouts in the mustard-lemon juice mixture; it ensures each bite is full of peppy, bright flavor!
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Spinach & Fried Egg Grain Bowls
Wheat berries, a nutty-tasting whole grain with a pleasantly chewy texture, are the base of this hearty breakfast bowl. The fiber-rich grain freezes very well, so cook up a batch to stash away for salads, bowls and more. Topped with spinach, peanuts and an egg, these bowls make for a satisfying breakfast.
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High-Protein Greek Salad Omelet Wrap
Would you rather have a salad or a wrap for dinner? Wait, why not both! This protein-packed meal features Greek salad tucked into an egg-white wrap. It also makes for a delicious breakfast.
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Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
Mornings just got easier with these satisfying breakfast burritos made with eggs, spinach, serrano peppers and cheese. These burritos can last for months in the freezer and reheat within minutes in the microwave, so keep a stash on hand for when you need a quick, healthy breakfast.
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3-Ingredient Bell Pepper & Cheese Egg Cups
Requiring just three main ingredients—bell peppers, eggs and shredded cheese—these portable baked eggs are simple to assemble and perfect for meal prep. Store them in the fridge for up to 4 days to reheat on demand.
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Callaloo Frittata
Eggs, potatoes, feta and greens come together in this sustaining breakfast that can be prepped in advance and enjoyed throughout the week. A beloved Caribbean vegetable, callaloo adds bright color to this frittata. Alternatively, you can use any dark leafy green as a substitute.
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Oatmeal with Fruit & Nuts
This protein-packed meal gets a touch of sweetness from apple and crunch from walnuts. Feel free to pick your favorite fruit (try berries or pears) and nuts (maybe almonds or pistachios) to personalize your oatmeal.
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Breakfast Tostada
This easy and satisfying Mexican-inspired dish brings lots of flavor to your plate. Using a mix of fresh and store-bought ingredients, breakfast is on the table in 20 minutes.
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Vanilla-Cranberry Overnight Oatmeal
Overnight oats can simplify your morning routine while still providing a hearty, nutritious breakfast. You can prepare this in a 2-cup mason jar or other to-go container if you usually transport your breakfast.
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Southwest Breakfast Skillet
One skillet is all you need to create this satisfying, veggie-loaded dish. This skillet is packed with mushrooms, bell pepper and chard to help up your veggie count for the day and is topped with bacon, eggs, cheese, pico de gallo and fresh cilantro.
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Mango-Almond Smoothie Bowl
For this healthy smoothie bowl, be sure to use frozen fruit (not fresh) to keep the texture thick, creamy and frosty.
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Stovetop Veggie Frittata
Eggs are one of the cheapest sources of protein. And they offer a delicious and easy avenue for getting veggies, like in this frittata. Using frozen vegetables saves prep time, too.
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Strawberry & Yogurt Parfait
This strawberry parfait combines fresh fruit, strained yogurt and crunchy granola for an easy breakfast. Pack the parfait in a Mason jar for a healthy breakfast on the go.
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18 30-Minute One-Pot Dinners to Make This Spring
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:max_bytes(150000):strip_icc():format(jpeg)/easy-white-bean-skillet-beauty-242_preview_maxWidth_4000_maxHeight_4000_ppi_300_quality_100-df6387aa709542c3bbc42b89f9e4d877.jpg "A recipe image of Easy White Bean Skillet.")
These dinner recipes are the epitome of simple and easy. All you need is one pot and 30 minutes to get a delicious, healthy meal on the table. Seasonal ingredients like kale, spinach and fresh herbs make these dinners perfect for spring. Recipes like our Easy White Bean Skillet and One-Pan Chicken Florentine are perfect for nights when you are particularly strapped for time.
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Pizza Bean Skillet
This one-pan vegetarian dinner captures all the savory, cheesy flavors of pizza in a hearty skillet of beans and vegetables. It’s quick enough for a weeknight and perfect for scooping up with crusty bread or serving over whole grains for a more filling meal.
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Chickpea Noodle Soup
This cozy noodle soup is the kind of simple meal that’s worth keeping in your weeknight rotation. It starts with an aromatic base of carrots, celery and onion simmered in vegetable broth and gets heartiness plus fiber and some plant-based protein from chickpeas and whole-wheat rotini. Light yet satisfying, this chickpea noodle soup is perfect for cold evenings, easy lunches or anytime you need a bowl of comfort.
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Easy White Bean Skillet
This easy white bean skillet brings together pantry staples and fresh greens for a comforting plant-based meal. Sweet onion, tomatoes and garlic form a rich, savory base for creamy white beans. A handful of spinach adds freshness and color, and a sprinkle of Parmesan ties everything together with salty richness. Served alongside toasted whole-wheat baguette slices for dipping, it’s a fast, satisfying dinner that’s perfect for busy weeknights or a simple weekend supper.
04 of 18
One-Pan Chicken Florentine
Classic chicken Florentine—creamy spinach served alongside sautéed chicken—is a fast and easy meal. This recipe uses cornstarch to thicken the cream instead of cheese. This chicken recipe is simple enough for weekdays but also elegant enough for a dinner party.
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Broccoli-Cheddar Butter Beans
These broccoli-Cheddar butter beans are a cozy dish that will remind you of broccoli-Cheddar soup, but in a convenient skillet. Tender butter beans add creaminess and plant-based protein, making the dish filling enough for a main course. Broccoli florets bring color, while sharp Cheddar cheese melts in for that classic flavor. Everything comes together in one pan, creating a thick texture that’s perfect for scooping up with crusty bread.
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High-Protein Enchilada Skillet
This black bean and tofu enchilada skillet is a one-pan meal packed with plant-based protein. Crumbled tofu soaks up the sauce, while corn tortillas soften into it for a rich, satisfying filling. Black beans provide protein and fiber, and a sprinkle of cheese on top adds melty goodness to every bite. Quick and nutritious, this skillet meal is perfect for your next weeknight dinner.
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Creamy Pesto Beans
These creamy pesto beans come together in just 30 minutes. The sauce clings to tender white beans, and whatever is left is perfect for sopping up with a warm, crusty baguette. For a heartier meal, serve the beans over whole-grain pasta, letting the sauce coat every bite.
08 of 18
High-Protein Ground Beef & Sweet Potato Skillet
This ground beef and sweet potato skillet is a fast, hearty meal made with just five simple ingredients (not counting oil, salt and pepper) for a flavorful one-pan dinner. The sweet potatoes cook until tender, soaking up the savory flavors from the beef and veggies. With no complicated prep or cleanup, it’s a satisfying and stress-free option for any night of the week.
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Marry Me White Bean & Spinach Skillet
This Marry Me White Bean & Spinach Skillet is a different take on Marry Me Chicken—a dish traditionally made with chicken coated in a sun-dried tomato cream sauce. By swapping in fiber-packed white beans and spinach as the main ingredients, we’ve given it a vegetarian spin. You’ll want to sop up every last bit of sauce, so serve this with a nice hunk of crusty whole-grain bread.
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One-Skillet Garlicky Salmon & Broccoli
This one-skillet salmon and broccoli recipe is the perfect 20-minute dinner for busy weeknights. This dish combines tender, flaky salmon with crisp, garlicky broccoli and bell pepper, all cooked in one pan for easy prep and cleanup. Packed with lean protein, omega-3s and a generous serving of veggies, this is one recipe you’ll want on repeat!
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One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo
This creamy orzo with white beans and sun-dried tomatoes is the ultimate weeknight winner, ready in just 30 minutes! This comforting dish combines tender orzo, protein-packed white beans and tangy sun-dried tomatoes in a creamy garlic-and-herb cheese sauce. This one-pot meal is both quick and satisfying, perfect for those busy evenings when you want something hearty without the hassle.
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Chickpeas alla Vodka
This Chickpeas alla Vodka is the ultra-quick, fiber-packed dinner you’ve been waiting for! Chickpeas are swimming in a creamy vodka sauce that gets enhancements from sautéed garlic, onion and vibrant green baby kale. Crispy, toasted whole-wheat bread is perfect for dipping. You can customize this dish easily by using chard or spinach in place of kale.
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Baked Feta & Tomato Chickpeas
This simple baked feta casserole recipe turns cherry tomatoes, feta cheese and chickpeas into a hearty, protein-rich vegetarian meal. After baking, it creates a savory-sweet tomato–olive oil sauce ideal for slathering on pita bread. Feta cheese in brine melts more readily compared to dry, crumbled feta, so it’s worth seeking out. For a different take, replace the chickpeas with creamy white beans.
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Meatball Stroganoff
This comforting meatball stroganoff is a breeze to prepare, thanks to packaged mini meatballs and a can of mushroom soup. Cooking the egg noodles directly in the pot alongside everything else adds convenience and an easy cleanup. If mini meatballs aren’t available, you can use larger frozen meatballs in their place.
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Teriyaki Chicken Stir-Fry
Look for pre-sliced pepper-and-onion mix in the produce section of the supermarket. It helps save prep time in this quick five-ingredient dinner. This easy dinner calls for hot cooked brown rice, which is perfect if you have leftovers. If not, look for microwaveable brown rice or frozen brown rice to keep prep minimal.
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One-Pot Pasta With Spinach & Tomatoes
This one-pot pasta dinner is simple, fresh and healthy—what's not to love? Cooking the pasta right in the sauce saves time and cleanup while infusing the noodles with more flavor. This speedy recipe is also endlessly adaptable and lends itself to plenty of easy ingredient swaps.
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Crispy Gnocchi with Tomatoes & Leeks
These gnocchi are crispy on the outside and tender on the inside because you sauté them in hot oil. Plus, they leave a little fond (crispy brown bits) to add toasty flavor to the tomato and leek sauce, which is cooked in the same pan. Since this easy gnocchi recipe calls for store-bought shelf-stable gnocchi, it's quick to prepare—just 20 minutes, start to finish. Opt for whole-wheat gnocchi to get 2 extra grams of fiber per serving compared to white. This easy and healthy dinner is easy to customize, too; see Tips for variations with shrimp, pesto instead of butter, and pork chops instead of gnocchi.
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One-Pan Chicken with Basil-Anchovy Butter & Shishito Peppers
Don't skip the anchovies in this healthy chicken thigh recipe. Their fishiness blends in, adding salty, umami flavor, so that even skeptics of the salty little fish won't protest. And this healthy skillet dinner is cooked in one pan and takes just 20 minutes to prep—in case you need more selling points for this recipe.
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