Are you tired of your traditional bread and butter sandwich? Good news, the possibilities are numerous!
“However, before exposing the different possible alternatives, it must be remembered that butter still remains nutritionally interesting. It is rich in vitamin A and vitamin D. You can therefore keep ten grams of raw butter on toast.“, would like to remind Pauline Pied.
In other words, if your goal is above all to consume more protein, there is no need to change everything: you simply need to supplement (or slightly modify) your breakfast.
Dairy products: the simplest addition
Here, bread and butter remain on the menu, and the dairy product simply completes the breakfast.
“If you want to increase your protein intake while retaining the butter, simply add to the menu a small bowl of cottage cheese, plain petit-suisses or possibly skyr, for those who wish. confides Pauline Pied.
Please note that petit-suisse or fromage blanc are equivalent to skyr “cheaper”, specifies the nutritionist.
Cottage cheese, a cheese rich in proteins
Do you prefer salty food when you wake up? In this case, cottage cheese is for you.
“It is indeed a fresh English cheese that I recommend very often“, explains Pauline Pied. “Moreover, you can absolutely make it yourself: all you need to do is coagulate whole milk with vinegar. Then, nutritionally speaking, it is quite rich in protein: on average, count 10 grams of protein per 100 grams of cheese” specifies the dietician.
Another advantage of this cheese: it has relatively few lipids.
“It is therefore both low in fat and naturally rich in protein. It is also very easy to consume. You can even mash it with a little avocado or serve it with a hard-boiled egg in the morning.“, confides the specialist.
Smoked salmon or smoked trout: yes, for salty fans
Smoked salmon can easily find its place on a breakfast toast. Provided, of course, that you want it first thing in the morning.
“Smoked salmon, indeed, is not a bad option. Personally, I admit that I have trouble eating it in the morning. For a less expensive alternative, there is also smoked trout“, recognizes Pauline Pied.
Eggs, the great classic to increase your protein intake
Hard-boiled eggs, scrambled eggs, soft or runny eggs… Eggs are one of the foods that we spontaneously think of when we want to increase the amount of protein on our plate.
“They are indeed one of the best ways to get protein into your breakfast.“, says the nutritionist.
Hummus, a daring alternative
And yes! Dried vegetables can also be added to breakfast, in the form of hummus with chickpeas or white beans.
“Some people eat it for breakfast, it’s a good idea. This allows you to obtain a “spread” that is more plant-based and richer in protein than butter.“, confirms the dietitian.
A way to get away from traditional sweet morning toast, while stocking up on nutrients (fiber, proteins, etc.).
Ricotta, another gourmet option
Unsurprisingly, this famous Italian cheese can also easily replace butter.
“Ricotta is a cheese with a fairly neutral taste, which also provides protein. So this is another good option“, underlines the nutritionist.
Peanut butter and almond butter: two sure values
Last possibility: oilseed purees, which our expert validates. “Both peanut butter and almond butter contain quality proteins. confirms Pauline Pied. And they are also full of fiber and good lipids, which contribute to satiety.
“Finally, there is no shortage of alternatives: cheeses, eggs or fish on the animal side, oilseeds and dried vegetables on the vegetable side. They are all interesting and can all be eaten on bread,” concludes the dietician.