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Bite into breakfast

Try these Beefy Breakfast Bites for a quick, protein-packed meal in the morning. (Photo courtesy of Beauty in the Beef blog)

By Holly Swee

Daylight Savings Time is here, which marks a great time to take a few extra minutes to add a healthy, protein-packed breakfast to your morning routine.

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Research suggests that including highquality protein like beef at breakfast promotes satiety, which can help curb hunger when trying to maintain or lose weight.

In general, people tend to consume about 65 percent of their protein in one sitting at dinnertime, not realizing all the benefits of spreading protein intake throughout the day.

A growing body of evidence indicates that many people may benefit from eating high quality protein foods throughout the day to maximize optimal health, manage weight, maintain muscle and prevent disease.

As we move toward the holiday season, remember to plan ahead and have some healthy protein breakfast options to help prevent reaching for those extra, tempting calories that we may not necessarily need.

This Beefy Bites recipe from the Beauty and the Beef blog by Briana Burgers is one way to help you have breakfast ready in no time for family and/or friends. Add your favorite fruits and/or veggies, whole grain and a side of low-fat/non-fat dairy to help keep it balanced. For more recipe blogs and ideas on how to include nutrient-rich lean beef in your daily breakfast routine, visit or find us on Facebook.

— Holly Swee is the director of nutrition and consumer information for the South Dakota Beef Industry Council.

Beefy Breakfast Bites


1 lb. lean ground beef

6 large eggs

1/4 cup milk

1/2 cup shredded cheese

Dash of salt and pepper

Finely chopped vegetables and herbs of choice


1. Preheat oven to 425°F

2. Brown ground beef and set aside

3. Combine eggs, milk, salt and pepper, in a bowl and mix

4. Fill non-stick muffin tins 3/4 full with egg mixture

5. Add ground beef, vegetables, herbs and top with shredded cheese

6. Bake for 15 minutes or until tops are golden brown.