Easy High Protein Breakfast
This blog post features easy high-protein breakfast ideas, including smoothies, egg muffins, overnight oats, and more. Each recipe is quick to prepare, packed with protein, and designed to boost energy, support muscle growth, and keep you full longer. Perfect for busy mornings!
Ingredients
Eggs
- Eggs are one of the most affordable and nutritious sources of protein with about 6 grams per egg. They are quick to cook and incredibly versatile.
Greek Yogurt
- With up to 20 grams of protein per serving Greek yogurt is a creamy and delicious addition to any breakfast. Opt for plain, unsweetened varieties to avoid added sugars.
Cottage Cheese
- Cottage cheese is a low-fat high-protein option with around 14 grams of protein per ½ cup. It pairs well with sweet or savory toppings.
Tofu
- Perfect for plant-based eaters tofu is a protein powerhouse that works well in scrambles or breakfast bowls.
Protein Powders
- Whey casein, or plant-based protein powders are an excellent way to enhance your breakfast. Add them to smoothies, pancakes, or oatmeal for a quick boost.
Instructions
High-Protein Smoothie
- Add 1 scoop of protein powder, 1 cup of unsweetened almond milk, 1 frozen banana, 1 tbsp almond butter, and 1 tbsp chia seeds into a blender.
- Blend until smooth and creamy.
- Pour into a glass and enjoy immediately.
Veggie Egg Muffins
- Preheat oven to 375°F (190°C).
- In a bowl, whisk 6 large eggs, then mix in ½ cup diced bell peppers, ¼ cup chopped spinach, and ¼ cup shredded cheese.
- Pour the mixture into a greased muffin tin.
- Bake for 20-25 minutes until fully set.
- Let cool slightly before serving.
Overnight Oats with Protein Powder
- In a jar, mix ½ cup rolled oats, 1 cup almond milk, and 1 scoop protein powder.
- Cover and refrigerate overnight.
- Add fresh berries, nuts, or seeds in the morning before eating.
Avocado and Egg Toast
- Toast a slice of whole-grain bread.
- Mash half an avocado and spread it on the toast.
- Top with a poached or fried egg.
- Sprinkle with salt, pepper, and optional red pepper flakes.
Cottage Cheese Breakfast Bowl
- Add ½ cup cottage cheese to a bowl.
- Top with sliced fruits (bananas, berries) and a sprinkle of chia seeds or nuts.
- Serve and enjoy.
Breakfast Burrito
- Scramble 2 eggs in a pan.
- Heat a whole-grain tortilla and layer it with scrambled eggs, ¼ cup black beans, and 1 tbsp shredded cheese.
- Roll up tightly and serve.
Tofu Scramble (Plant-Based Option)
- Heat a skillet over medium heat.
- Crumble ½ block firm tofu and sauté with ¼ cup diced bell peppers, ¼ tsp turmeric, salt, and pepper.
- Cook for 5-7 minutes and serve with whole-grain toast.
Notes
- Calories: 200-400 kcal (depending on the recipe)
- Fat: 10-20 grams
- Protein: 12-25 grams
- Carbohydrates: 20-40 grams
- Fiber: 3-7 grams
- Sugar: 5-12 grams (typically depending on added fruits or sweeteners)