We’ve all heard it: Breakfast is the most important meal of the day. But, what does your breakfast look like? Sugary cereal? Buttered toast? A cup of coffee with half-and-half? Studies show that consuming between 10 and 20 grams of protein for breakfast can help you feel full for longer and help prevent overeating during the rest of the day.

Here are some easy tips to help you add more protein to your typical breakfast routine:

  • Add an egg on top of toast, whether it’s scrambled with hot sauce or over-easy with a dash of turmeric.
  • Spoon a tablespoon of peanut butter on top of your oatmeal.
  • Instead of cereal, try making a quick yogurt parfait with plain non-fat Greek yogurt, your favorite berries and toasted nuts.

I included a holiday recipe for Gingerbread Cinnamon Rolls that uses a higher-protein baking mix. Have a wonderful holiday week with family and friends!


1 cups unsweetened almond milk

3 tablespoons unsalted butter

2 tablespoons peanut butter

1 packet instant yeast

¼ cup brown sugar, packed

2 tablespoons mild-flavored molasses

1 teaspoon vanilla extract

¼ teaspoon salt

2 cups Kodiak Cakes protein-packed baking mix

1 cup whole-wheat flour

1½ tablespoons ground ginger

1 tablespoon ground cinnamon

½ teaspoon ground nutmeg

½ teaspoon ground cloves

canola oil, for greasing


¼ cup unsalted butter, softened

2 tablespoons brown sugar, packed

1 tablespoon ground cinnamon


2 tablespoons unsalted butter, softened

2 tablespoons cream cheese, softened

1 teaspoon ground cinnamon

2 tablespoons 100% pure maple syrup

1 tablespoons powdered sugar

1 tablespoons unsweetened almond milk

Prepare dough:In a small saucepan over medium-low heat, stir together 1 cup almond milk, 3 tablespoons butter and peanut butter until melted and smooth; do not boil. Transfer to a large mixing bowl and cool slightly (90 to 110 degrees). Add yeast packet and allow to stand 10 minutes or until foamy.

Add brown sugar, molasses, vanilla extract and salt to yeast mixture. In a separate bowl, mix together Kodiak Cake mix, whole-wheat flour, ginger, 1 tablespoon cinnamon, nutmeg and cloves. Add dry ingredients to yeast mixture, ½ cup at a time, mixing after each addition. Dough will be sticky and thick. Remove dough from bowl and knead until it forms a soft ball.

Grease a large mixing bowl with canola oil. Place dough into bowl and cover with plastic wrap. Allow to rise 1 hour in a warm place.

Prepare filling:Combine ¼ cup butter, brown sugar and 1 tablespoon cinnamon in a small bowl until smooth and creamy; set aside.

Preheat oven to 350 degrees. Roll risen dough on a lightly floured clean work surface and roll dough into a large rectangle ¼-inch thick. Spread cinnamon mixture over dough within 1 inch of boarders. If desired, sprinkle with additional cinnamon. Roll dough into a large log. Cut log into 14 rolls. Place rolls into a 9-inch greased cake pan. Bake 22 to 25 minutes or until rolls have puffed and are lightly browned and cooked through. Remove from oven and cool.

Prepare drizzle:Cream butter, cream cheese, 1 teaspoon cinnamon, maple syrup and powdered sugar in a medium bowl. Slowly add almond milk. Beat until smooth and creamy. Drizzle over cooled cinnamon rolls.

Nutrition information (per cinnamon roll): 220 calories, 10g fat, 5g saturated fat, 25mg cholesterol, 29g carbohydrates, 3g fiber, 11g sugar, 6g protein, 140mg sodium.

Recipe source: www.hy-vee.com