Chicken has become an increasingly popular breakfast food in recent years. Many people are turning to high-protein foods like chicken to start their day. Eggs have long been a breakfast staple, so could chicken become the new go-to morning protein? There are pros and cons to eating chicken for breakfast that need to be considered.
Is chicken healthy for breakfast?
Chicken contains a good mix of vitamins and minerals that can kickstart your day. A 3-ounce portion of chicken breast contains:
- Calories: 140
- Protein: 27 grams
- Fat: 3 grams
- Iron: 15% of the Daily Value (DV)
- Zinc: 6% of the DV
- Phosphorus: 15% of the DV
- Selenium: 24% of the DV
- Niacin: 28% of the DV
- Vitamin B6: 15% of the DV
The high protein content helps you feel full and energized, while the B vitamins and minerals provide energy metabolism support. Chicken is also relatively low in fat, especially when the skin is removed.
Compared to processed breakfast foods like pastries, donuts, sugary cereals and pre-packaged breakfast sandwiches, chicken is clearly the healthier choice. It provides nutrition without empty calories.
Provides lasting energy
Chicken is high in protein, which provides a steady source of energy that burns slower than carbohydrates. Protein helps regulate blood sugar levels, preventing energy crashes later in the morning.
Studies show that a high-protein breakfast may help reduce hunger cravings and unhealthy snacking later in the day. The protein in chicken keeps you feeling satisfied and full.
Supports muscle growth and repair
The amino acids in chicken protein help synthesize muscle protein and aid muscle recovery. Consuming protein in the morning helps restore and rebuild muscle tissue after nighttime fasting and inactivity.
Active individuals trying to gain muscle may benefit from a high-protein chicken breakfast. The protein contributes to muscle protein synthesis, supporting fitness and strength goals.
Potential downsides of chicken for breakfast
While chicken does provide important nutrients, there are some potential downsides to making it a regular morning meal:
High in cholesterol
Chicken contains dietary cholesterol, with about 85mg per 3-ounce serving. The daily recommended limit for cholesterol is 300mg or less. For some people, especially those with heart disease risk, the high cholesterol content could be concerning.
However, research shows that dietary cholesterol has less of an impact on blood cholesterol levels than once believed. Saturated and trans fats tend to be bigger culprits for increasing cholesterol.
May lack fiber, vitamins and minerals
Chicken alone isn’t the most balanced breakfast. It lacks the fiber, vitamins and minerals found in typical breakfast foods like whole grains, fruit and dairy. Without these other nutrients, chicken won’t provide complete nutrition.
Chicken works better when paired with vegetables, whole grains and healthy fats. Add spinach, tomatoes, avocado and whole wheat toast to get a wider range of nutrients. A fruit smoothie on the side can also help fill nutritional gaps.
Risk of burned-out taste buds
While chicken offers variety from typical sweet or carb-heavy breakfasts, eating it every single morning could cause taste bud burnout. Chicken has a relatively mild flavor that your taste buds could tire of quickly.
Rotating between chicken, eggs, yogurt, oatmeal and other healthy proteins may be a better option long-term. This ensures you get an array of nutrients while keeping your taste buds happy.
Time consuming prep
Cooking a chicken breast properly takes 15-20 minutes, which may be unrealistic on busy mornings. Pre-cooked chicken that just needs to be reheated makes for quicker prep. But if cooking from raw, chicken will require more time than a bowl of cereal or grabbing a nutrition bar.
How to prepare chicken for breakfast
Here are some quick and easy ways to prepare chicken for your morning meal:
Chicken hash
Combine chopped cooked chicken, potatoes, onions and bell peppers. Cook in an oiled skillet until browned and crispy. Top with a fried egg.
Chicken breakfast burrito
Wrap cooked chicken, salsa, cheese and spinach in a whole wheat tortilla. Microwave to melt the cheese.
Chicken salad sandwich
Toss shredded chicken with mayo, celery, grapes, pecans and diced apple. Serve between two slices of whole grain toast.
Chicken and waffles
Top Belgian or buttermilk waffles with heated chicken tenders or chicken thigh meat.
Breakfast bowl
Fill a bowl with cooked chicken, quinoa or brown rice, avocado and fried egg. Sprinkle with hemp seeds.
Chicken smoothie
Blend Greek yogurt, milk, frozen berries, peanut butter, spinach and ground chicken breast. Sweeten to taste with honey or maple syrup.
Healthy chicken recipes for breakfast
Here are some nutritious chicken recipes that make for a satisfying and protein-packed start to the day:
Chicken Quinoa Breakfast Bowl
| Ingredients | Quantity |
|---|---|
| Cooked chicken breast, diced | 1 cup |
| Quinoa | 1/2 cup (cooked) |
| Kale, chopped | 1/2 cup |
| Grape tomatoes, halved | 1/2 cup |
| Avocado, cubed | 1/4 cup |
| Olive oil | 1 Tbsp |
| Lemon juice | 1 Tbsp |
| Garlic powder | 1/4 tsp |
| Salt and pepper | To taste |
Directions:
- Cook quinoa according to package instructions. Let cool slightly.
- In a large bowl, toss together the quinoa, chicken, kale, tomatoes, avocado, olive oil, lemon juice and garlic powder.
- Season with salt and pepper.
Skillet Chicken Hash
| Ingredients | Quantity |
|---|---|
| Chicken breast, cooked and chopped | 2 cups |
| Yukon gold potatoes, chopped | 3 cups |
| Bell pepper, chopped | 1 cup |
| Onion, chopped | 1/2 cup |
| Olive oil | 1 Tbsp |
| Paprika | 1/2 tsp |
| Garlic powder | 1/4 tsp |
| Salt and pepper | To taste |
Directions:
- Heat olive oil in a skillet over medium heat.
- Add potatoes and cook for 5 minutes, stirring occasionally.
- Mix in chicken, bell pepper, onion and seasonings. Cook for 10 minutes, stirring frequently.
- Season with salt and pepper.
Conclusion
Chicken can be a healthy and satisfying option for breakfast. It provides an excellent source of protein, vitamins and minerals to jumpstart your morning. Just be mindful of potential downsides like lack of fiber or taste bud fatigue. Mix in veggies and whole grains to balance it out.
With some creative preparations like chicken hash, bowls, sandwiches and smoothies, chicken can spice up your morning routine. Give chicken a try as an alternative protein option for breakfast a few times per week. Your body will thank you with sustained energy, strong muscles and an alert mind.