Kefir- high in Protein

The good news is, there are plenty of other breakfast options that can fill that egg-size gap—yep, even in the protein department. Depending on its size, an egg contains between five to eight grams of the macro, so it’s no surprise folks turn to a couple of them to start their day. “Protein is a vital component to a healthy breakfast,” Jessica Jones, MS, RD, certified diabetes educator and founder of Diabetes Digital, previously told SELF. It plays a big role in keeping you full, and serves plenty of other functions too, from helping your muscles recover after a tough workout to repairing damaged skin. In fact, you should aim to take in at least 20 grams in your morning meal to stave off pre-lunch hanger, Cara Harbstreet, MS, RD, LD, a Kansas City–based registered dietitian and founder of Street Smart Nutrition, advises. 

Kefir

This thick, creamy drink is filled with protein and probiotics, and it has a delicious tangy flavor. With a texture between milk and yogurt, kefir works well in smoothies and can also be used in a surprising number of baking recipes, from muffins to pancakes. For a simple and complete breakfast, you can also pair it with a scoop of peanut butter and some carb-rich fruit in a shake.

If regular kefir leaves your digestive system gassy and gurgly, you can always try coconut kefir instead—just be aware that the dairy-free version doesn’t pack nearly as much protein as the OG stuff (and sorry, not as much as an egg). So you probably won’t want to treat it as your primary breakfast protein source.

Original kefir comes together like cheese, yogurt, and other fermented dairy products do: First you combine warm milk with live and active cultures (so in this case, the kefir grains). Then you let it ferment, which is when the magic happens: The bacteria proliferate into what we know as kefir—tangy, slightly effervescent, and thinner than yogurt but still a relatively solid source of probiotics.

“You can make your own using kefir grains—similar to sourdough starter—but it’s also more widely available in ready-to-drink bottles,” Cara Harbstreet, MS, RD, of Street Smart Nutrition, tells SELF.

Coconut kefir is produced pretty much in the same way, except it adds those same kefir grains to a base of coconut milk or water instead, Harbstreet explains. The base affects both taste and texture: Kefir made from coconut milk tends to be creamier and more yogurt-like, while drinks made from coconut water are more in line with kombucha.

 

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