There was a segment about breakfast yesterday on “CBS This Morning” that caught my attention. The morning hosts took a look at how food companies are focusing on frozen breakfast foods because while the sales of frozen foods as a whole are declining, the sales of frozen breakfast foods are increasing.

They pointed out that the limited amount of time people have to eat breakfast in the morning, an average of 12 minutes, has them reaching for foods that are quick to prepare and eat. But, the concern about carbohydrates has many people switching from cereal to frozen breakfast sandwiches that contain proteins, which seems counterproductive to me because the egg, cheese and meat sandwiches are usually sandwiched between plenty of carbs.

I like to start my day with protein. I find that if I don’t have protein with my first meal, I’m much hungrier throughout the day. Sugary pastries, syrupy pancakes, and kids' cereals don’t even tempt me anymore (at least not in the morning) because I know they’ll leave me feeling empty and unsatisfied in an hour.

My breakfasts don’t take long to make. I thought I’d share my two favorite ones that are protein filled and don’t take any longer to make and eat than 12 minutes.

One large organic egg, fresh chopped chives and 1/4 oz of Cabot Horseradish Cheddar, scrambled. This contains 8 grams of protein, 7 grams of fat, 1 gram of carbohydrates, and about 100 calories. I’ll usually have a 1/2 cup of fresh, cut up fruit on the side which is good for another gram or so of protein. (You can up the amount of protein in the scrambled egg by 1 1/2 grams if you used two large egg whites instead of one whole large egg.)

Or, if I want something that will stick to my ribs a little longer (meaning I know I won’t have time for a mid-morning snack), I’ll have some oatmeal.

1/2 cup dry quick cooking oats, cooked. Then I’ll add 1/2 cup of warm 1% milk, 5 pecan halves chopped up and 1 tsp of brown sugar. This contains 10 grams of protein, 9 grams of fat, 38 grams of carbohydrates, and about 275 calories.

I realize neither of these breakfasts are super high in protein, but they have more protein than many cereals, and they’re certainly better for you than a processed, frozen breakfast sandwich that contains lots of unknown ingredients and crazy high amounts of sodium. 

Here’s another quick breakfast recipe that’s high in protein – a stuffed omelet. Chop the mushrooms and spinach the night before to make this a quick omelet to whip up.

Do you have a non-prepackaged, quick, protein-rich breakfast that you whip up in the morning?

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Robin Shreeves ( @rshreeves ) focuses on food from a family perspective from her home base in New Jersey.

A fast breakfast doesn't have to be frozen
More people are turning to processed, frozen, high-protein breakfasts in the morning. You can get that all-important protein without turning to processed foods.