3 Skin-Boosting Breakfast Ideas (Plus, They’re Packed With Protein)

There's arguably no better way to start the day than with a filling, protein-packed breakfast. While this step is necessary to deliver lasting energy and contribute to your overall protein goals, that doesn't mean it has to be the same bland dish on repeat. 

If you're a coffee fanatic in a rush, why not combine your cup of joe and breakfast? Below, a mocha recipe that checks every box.

Not sure which milk to choose? For protein purposes, consider high-quality dairy milk or soy milk for a plant-based alternative. Other plant-based milks like oat and almond do provide a plethora of nutrients as well but tend to fall short on protein. 

Meal preppers will adore these egg bites because that make for a speedy breakfast or protein-rich snack. These are highly customizable, so consider the following recipe a guide, but add your favorite veggies and herbs to make it unique.

Each egg contains about 6 grams of protein on its own. For an even greater hit of this macronutrient, consider adding cooked chicken or crumbled tofu.

These golden bites also contain a rich dose of omega-3 fatty acids. In clinical research, these fatty acids have been shown to improve the severity of atopic dermatitis2, also known as eczema. 

Gamma linolenic acid (GLA), also found in eggs, has even been shown to treat transepidermal water loss (TEWL) and support a hydrated and healthy skin barrier3. 

Plus, a 2020 review on omega-3 fatty acids in dermatology also concluded that this supplement can be helpful for many kinds of inflammatory skin conditions, including acne4.

Don't worry, I didn't forget about the oatmeal addicts. Below, a skin-loving twist on classic overnight oats. 

This flavorful premade dish helps you check "protein powder" off your supplement list for the day and provides the antioxidant skin benefits of matcha powder. 

Research shows that matcha can also help reduce elevated sebum production5, which is what makes skin appear oily and often leads to breakouts.

You can add any one of these options to your menu for something new and nutrient-packed. Or, use them as inspiration to build skin-supporting meals that never skimp on protein.