We have all heard that breakfast is the most important meal of the day but very few of us understand why or make time for it. In fact almost 50% of Americans skip it altogether and most opt for high sugar options that can have a ripple effect on your day.
Having protein at breakfast helps stabilize your blood sugar and decrease sugar cravings throughout the day. It also takes longer to break down so you will stay full longer.
Now, 300 calories may not be enough for you if you are active or your appetite is high in the morning. If that is the case feel free to double up on these recipes or add in a mid-morning snack (check out some great recipes here!).
I’ve also divided them into make ahead, throw together or grab-and-go options. The goal is to not have it take more than 5 minutes of prep in the morning when time is tight!
Make Ahead High Protein Breakfasts
Egg Muffins
Egg muffins, egg cups, egg bites, mini frittatas – whatever you want to call them, they are a deliscious way to incorporate a quick make ahead high protein breakfast. You can also mix up the following recipe based on your taste preference and what you have on hand!
Ingredients:
- 1 cup diced lean ham or chopped turkey
- 1 cup chopped broccoli, zucchini or red peppers
- 3 green onions, diced
- 1 cup sharp cheddar cheese, grated
- 12 eggs
- 2 tsp. Spike Seasoning (or Mrs. Dash Seasoning can be an alternative)
Directions:
- Preheat oven to 375 degrees. Line each cup of a muffin pan with 2 paper liners and spray with non-stick spray.
- Fill each cup about 2/3 with a combination of ham, broccoli, green onion and cheese.
- In a separate bowl beat eggs and add the Spike Seasoning.
- Add the egg mixture to each cup until they are each ¾ full.
- Bake 25-35 minutes or until the muffins have risen and slightly brown.
- Muffins will last for about a week in the refrigerator and 3 months in the freezer.
- Serving size is 2 muffins and combine with 1 cup of berries to make a complete breakfast.
Calories (2 muffins + 1 cup berries): 296 Protein: 22g
Vegan Breakfast Burrito
Raise your hand if you are vegan and someone has said – “where do you get your protein?” Little do they know there are a lot of great plant based protein options that are incredibly tasty! However, breakfast is where most plant based plans tend to fall short when it comes to high protein options. Enter the high protein vegan breakfast burrito! The best thing is, much like the egg muffins above, you can use what you have in your refrigerator to mix it up. These will also last 3 months in the freezer so they are perfect to make in big batches.
Full recipe and photo credit: OhSheGlows.com
(side note: my calorie and protein calculations differ slightly than what she calculated)
Calories: 274 Protein: 23g
Overnight Oats
Overnight oats are another great go-to high protein breakfast. If you want a dairy free option swap out the Greek yogurt for a nut milk and add 1/2 to a full scoop of vegan protein powder.
Ingredients:
- ½ cup rolled oats OR quick oats
- 3/4 cup water
- ½ cup full-fat or 2% Greek yogurt
- 1 tbsp chia seeds
- 1 baby pinch of salt
- 1/2 cup blueberries
Directions:
- In an airtight jar or bowl, add the ingredients in the order listed (except for fruit). Do not stir. Refrigerate overnight.
- In the morning, stir up the mixture; it should be thick and the oats should be completely soft. Add the fresh fruit and enjoy!
- These will last for 5 days in the refrigerator.
Calories: 299 Protein: 20g
Throw Together (Quick & Easy) High Protein Breakfasts
Avocado Toast with Egg & Microgreens
This was inspired by one of my favorite clients and is still a go-to for both myself and other clients.
Ingredients:
- 1 slice of whole grain bread, toasted (I like Dave’s Killer Bread)
- 2 hardboiled eggs, sliced or chopped
- 1 tbsp. roasted red pepper hummus
- 1 tbsp. avocado
- 1/2 cup microgreens
Directions:
- Spread the hummus on the toast followed by the avocado. Next layer the sliced egg and top with micro greens.
Calories: 305 Protein: 20g
Peanut butter Oatmeal
I always prefer full oats to instant, but if instant is all you have on hand, just cook as directed and add the peanut butter and other ingredients!
Ingredients:
- ½ cup oatmeal
- Water
- 1 baby pinch of salt
- 1 tbsp. peanut butter
- 1 tbsp. hemp hearts
- 1 tbsp. blueberries
- Ground cinnamon
Directions:
- Cover oatmeal with enough water so that it rises about 1/2 inch above the oatmeal. Add a pinch of salt.
- Microwave for one minute on high, stir, microwave 30 seconds, stir again. Continue to microwave in 15 second intervals, stirring after each 15 seconds, until oatmeal reaches the desired consistency. I usually go for about 2 minutes.
- Stir in peanut butter. Top with hemp hearts, ground cinnamon and blueberries.
Calories: 305 Protein: 12g
Yogurt Parfait
Ingredients:
- 1 cup greek yogurt
- 1/8 cup walnuts (or nuts of your choice)
- 1/2 cup berries
Directions:
- Combine & enjoy!
Calories: 280 Protein: 25g
Grab & Go High Protein Breakfasts
Yes, in a perfect world I want everyone to sit down for a homemade, whole food breakfast. Ideally with their family, after exercise and meditation and before the butterfly lands on their shoulder.
In real like sometimes we need a back up plan. In my office we call this Plan B (or sometimes C). They are instant or frozen options that are full of good ingredients and a whole lot better than the drive thru or skipping a meal altogether.
Purely Elizabeth Collage Protein Oats
Honestly I didn’t think that these little guys could taste as good as they do! The ingredients are simple and clean and it is a collaboration from two wonderful companies: Purely Elizabeth & NuttZo. Admittedly, getting the NuttZo out can be a little challenging, but it’s worth the effort!
For a little extra protein you can add 1 tbsp of hemp hearts or 1/2 scoop of your favorite vanilla protein powder…but honestly you most likely don’t need it!
You can find them here on Amazon.
Calories: 260 Protein: 11g
Protein Shake & Fruit
My philosophy is always whole food first, but sometimes life is chaotic and the best you can do is grab a shake, some fruit and run out of the door. I’m a big fan of both they OWYN and Orgain pre-made shakes for times like this. They taste great both refrigerated and at room temperature.
You can find them here on Amazon.
Calories (with a banana): 278 Protein: 32g
Fruit + String Cheese + Nuts
This is a little different than the options above, but it goes to show that breakfast doesn’t have to look traditional or be a big deal. It should just be a nice filling balance of carbs, fat and protein. So the combination of:
- 1 piece of fruit or 1 cup of berries
- 1 oz. of cheese or chomps
- 1/4 cup of nuts or 2 tbsp of nut butter
is s a simple grab & go high protein breakfast.
Calories: 301 Protein: 15g
