These energizing, high-protein recipes are just what you need to feel fueled for whatever your day brings. With at least 15 grams of protein in every serving, anything from a fruity breakfast banana split to a savory bowl of whole grains with all the fixings can help you get your day started on a satisfying note. Not to mention, they take 15 minutes or less to prepare to help save you time in the morning. Try our Savory Oatmeal with Tomato & Sausage and Artichoke & Egg Tartine for a flavorful and filling breakfast fit for champions.
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Savory Oatmeal with Tomato & Sausage
Oats get a new life in this savory dish, serving as the backbone for a satisfying combo of sausage, greens, tomatoes and herbs.
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Spinach & Fried Egg Grain Bowls
Wheat berries, a nutty-tasting whole grain with a pleasantly chewy texture, are the base of this hearty breakfast bowl recipe. The fiber-rich grain freezes very well, socook up a batchto stash away for salads, bowls and more. Topped with spinach, peanuts and an egg, these bowls make for a satisfying breakfast. Sprinkle with crushed red pepper for extra heat.
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Quick Breakfast Taco
A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.
Smoked salmon and egg whites on a toasted whole-wheat English muffin is the perfect power breakfast. For a more substantial meal, pair it with a piece of fruit or a glass of 100% juice.
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Artichoke & Egg Tartine
For a Mediterranean-inspired breakfast, serve up fried or poached eggs on top of sautéed artichokes and toast. If you can't find frozen, be sure to rinse canned artichoke hearts well—they're saltier than frozen. Serve with hot sauce on the side, if desired.
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Chocolate-Raspberry Breakfast Banana Split
This fun, breakfast-friendly twist on a banana split swaps in yogurt for ice cream. Using strained yogurt (e.g., Greek-style or skyr) provides more protein for staying power. Plus, its thicker consistency holds its shape better to resemble a scoop of ice cream. Raspberries and peanuts give this PB&J vibes.
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Smoked Trout & Spinach Scrambled Eggs
Elevate plain-Jane scrambled eggs with smoked trout and fresh spinach in this healthy breakfast recipe.
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Cheesy Egg Quesadilla with Spinach
A cheesy, spinach-packed quesadilla is topped with a sunny-side-up egg for a quick, protein-packed breakfast. Top with hot sauce for a kick of spice.
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Breakfast Beans with Microwave-Poached Egg
In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. We call for cooked barley here, but you can use whatever leftover cooked grain you may have on hand.
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Cottage Cheese with Raspberry Honey
Crunchy sunflower seeds add delicious flavor to this simple, light meal or snack of cottage cheese dressed up with raspberries and honey.
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Fresh Tomato Omelets with Mozzarella Cheese
This egg and cheese omelet recipe is low in fat, making it great for a heart-healthy diet.
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Smoked Salmon & Cream Cheese Omelet
The key to this healthy smoked salmon omelet recipe is cooking the eggs over low heat so the curds set up nice and soft. A splash of milk in the eggs is added insurance to keep the salmon omelet from turning rubbery.
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High-Protein Breakfast Tacos
In this high-protein breakfast taco recipe, black beans, eggs and cheese are folded into corn tortillas and topped with your favorite salsa.
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Broccoli & Parmesan Cheese Omelet
This high-protein breakfast recipe features broccoli and cheese folded into a light and fluffy omelet.
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Kiwi-Granola Breakfast Banana Split
We take a classic dessert and put a breakfast-friendly spin on it by swapping in yogurt for ice cream. The thicker consistency of the strained yogurt (e.g., Greek-style or skyr) helps it hold its shape and mimic scoops of ice cream. Plus, it has more protein for staying power than regular yogurt. Lots of seeds and nuts are a nice textural counterpoint to the soft banana.
It uses protein powder, chia seeds, oats, and milk (if you use dairy or another higher protein variety) to pack anywhere from 20-40 grams of protein in one serving. Use this recipe as a blank canvas to add fruit, nuts, seeds, or any other flavorings you might enjoy!
Here are a few examples of high-protein breakfasts that can help you lose weight: Scrambled eggs: with veggies, fried in coconut oil or olive oil.An omelette: with cottage cheese and spinach (my personal favorite).Stir-fried tofu: with kale and dairy-free cheese.
Simply mash up some avocado and spread it across some whole grain toast. Add some low-fat turkey sausage or turkey bacon on the side which will easily get you up to that 20 grams of protein and when combined with the toast makes for a delicious breakfast to start the day.
The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day, and following it with 30 minutes of light exercise. It is rooted in sound science, and it could be a good way to increase your capacity to burn fat, while keeping lean muscle.
Oat is considered to be a potential source of low cost protein with good nutritional value. Oat has a unique protein composition along with high protein content of 11–15 %.
“After a high-protein breakfast, your blood sugar can remain low for up to four hours,” says Picano. By contrast, starting the day with refined carbs sends your blood surging—and quickly crashing, leaving you feeling tired and hungry. Protein also keeps you feeling fuller and more satisfied after your morning meal.
The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise. This method first appeared in Tim Ferriss' book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.
4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards. 1 ½ cups of low-fat cottage cheese or greek yogurt. 5-6 whole eggs.
General recommendations are to consume 15–30 grams of protein at each meal. Studies show higher intakes — those more than 40 grams — in one sitting are no more beneficial than the recommended 15–30 grams at one time. Don't waste your money on excessive amounts.
Here are a few examples of high-protein breakfasts that can help you lose weight: Scrambled eggs: with veggies, fried in coconut oil or olive oil.An omelette: with cottage cheese and spinach (my personal favorite).Stir-fried tofu: with kale and dairy-free cheese.
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