Eating a healthy high protein breakfast is important to avoid feeling hungry throughout the day. Many say that breakfast is the most important meal of the day. Make it count with one of these delicious and healthy high protein recipes.
There’s a simple and nutritious option on this list for everyone, with recipes ranging from savory to sweet.
1. Poached Eggs With Tomato, Swiss Chard, and Chickpeas
Have you heard of shakshuka? Shakshuka is a traditional Middle Eastern dish. In this recipe, there’s an added spin to make it nutritious, and to pack it with protein for a filling morning option. The poached eggs and chickpeas supply most of the protein, and with 20.1 grams, you can be sure you’re getting enough. The spicy tomato sauce is aromatic with the infusion of many fragrant spices.
Throw in a handful of swiss chard to increase your daily intake of the vitamins C and A, and iron. The best part is, you can make it in one skillet and have enough to feed the whole table. Plus, it looks beautiful!
- 1 tablespoon olive oil
- 4 cloves garlic, minced
- 1 white onion, diced
- 1/2 cup chickpeas, drained
- 1 can diced tomatoes
- 1 teaspoon cumin
- 1 1/2 teaspoons cinnamon
- 2 teaspoons paprika
- 1/2 tablespoon red pepper flakes
- 2 cups Swiss or red chard, chopped
- 6 eggs
- Fresh basil, for garnish
- Preheat oven to 400°F.
- Heat oil in ovenproof skillet over medium heat. Add onion and garlic and sauté for five minutes. Then, go ahead and add chickpeas and sauté for another three minutes.
- Add diced tomatoes, cumin, cinnamon, paprika, red pepper flakes, and bring to a boil. Turn the heat down to simmer for 10 minutes.
- Add Swiss chard and cook down for about one minute.
- Make six little wells in the tomato and chard mixture, and add eggs to the skillet slowly.
- Move the skillet to the preheated oven, and bake for 15 to 20 minutes or until the whites are set.
- Remove from oven, sprinkle with basil, serve, and enjoy.
2. Gluten-Free Turkey Sausage Egg Muffin
Create a few batches of these broccoli, egg, and turkey sausage muffins, and you will have the perfect breakfast to pack in lunches or grab on the way out the door. Bake a bunch ahead of time and they will serve as an easy morning option for a number of days. These muffins are also gluten-free, making it a great breakfast choice for any celiac or person with a gluten sensitivity.
Each muffin is only 150 calories with 12 whole grams of protein, which beats those tempting pastry items at the coffee shop.
For the sausage
- 1 tablespoon olive oil
- 1/2 medium yellow onion, finely chopped
- 1 clove garlic, minced
- 1/2 pound ground turkey
- 1 teaspoon dried oregano, crumbled
- 1 teaspoon fennel seeds
- 1 teaspoon dried basil
- 1/2 teaspoon ground black pepper
- 1 teaspoon dried parsley
- 1/2 teaspoon sea salt
For the muffins
- 2 cups broccoli, finely chopped
- 1 cup shredded cheddar cheese
- 1/4 cup sun-dried tomatoes (soaked in oil), finely chopped
- 1 teaspoon dried basil
- 1/4 teaspoon dried oregano
- 1/2 teaspoon onion powder
- 1/2 teaspoon sea salt
- 8 large eggs
- 1 tablespoon chives
- Preheat the oven to 350 degrees. Grease a 12-cup muffin pan.
- In a medium skillet over medium heat, cook onion and garlic for five minutes or until onion has browned and softened. Remove from skillet and cool for 10 minutes.
- In a medium bowl, combine turkey and the onion mixture. Add the rest of the sausage ingredients, and mix with your hands until thoroughly blended.
- Form patties of desired width and thickness (3-inch wide by 1/2-inch to 3/4-inch thick works well) by hand. Cook in the skillet over medium heat for eight minutes or until a thermometer inserted in the center registers 165 degrees and the meat is no longer pink. Set aside to cool, then chop and crumble sausage into bite-size pieces.
- In a large bowl, combine broccoli, sausage, cheese, tomatoes, basil, oregano, onion powder, and salt.
- In a medium bowl, whisk the eggs. Pour into the broccoli mixture and mix thoroughly. Divide the mixture evenly among the muffin cups and top with chives.
- Bake for 30 minutes or until a wooden pick inserted in the center of a muffin comes out clean.
3. Vegan Gingerbread “Buttermilk” Pancakes
What is completely vegan, has 15.5 grams of protein, and only takes 30 minutes to make? These incredible pancakes!
The “buttermilk” title describes the moist and fluffy texture of the dish, but there’s no butter or dairy milk in sight here. Grab a few pancakes to make a stack, add a bit of fresh fruit, top it off with your favorite toppings and you’ve got a delicious and fun start to your morning. The gingerbread flavor is made with a combination of different spices, the smell itself will make you think of the holiday season. These pancakes are lower-calorie and healthier than their traditional counterparts, so you can have your cake and eat it too, completely guilt free.
- 1 tablespoon ground flaxseed
- 3 tablespoons water
- 1 cup whole wheat flour
- 1 serving vanilla plant-based protein powder
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 1/4 teaspoon freshly grated nutmeg
- 1/8 teaspoon ground cloves
- 1 teaspoon apple cider vinegar
- 1 1/2 cups vanilla soy milk
- 1 tablespoon canola oil
- 1/2 teaspoon vanilla
- 1 tablespoon real maple syrup
- Make the vegan egg by stirring the flax meal and water in a small bowl. Set aside to thicken.
- Mix all the dry ingredients in a medium-sized bowl.
- In a separate bowl, mix the apple cider vinegar and soy milk together to create vegan buttermilk. Add and mix in the canola oil, vanilla, and maple syrup. Stir in the flax egg.
- Add the wet ingredients to the bowl of dry, and whisk until just mixed — avoid over-mixing as this will result in a gummy consistency.
- Place a pan over medium heat and allow to warm up for about five minutes before cooking the pancakes. Spray a little cooking spray, and then pour about two tablespoons of batter onto the pan for each pancake (they’ll be about four inches in diameter). The batter should sizzle when it hits the pan.
- When you see bubbles start to form (after about two minutes), it’s time to flip. Cook for another minute or so.
- Place the cooked pancakes on a plate in an oven on warm until ready to serve.
- This recipe makes 12 pancakes. Store leftovers in an airtight container in the fridge.
4. Frittata with Ricotta and Mixed Greens
This single-skillet dish is perfect for a breakfast with guests. Packed with protein and healthy fats, this recipe is guaranteed to satisfy. The whole-food base is designed to be able to throw in a variety of leafy greens like kale and spinach, and is a great way to clean out the fridge.
Don’t forget the spices and herbs; they’ll help make this dish pop with flavor! For an added twist, substitute egg whites for the whole eggs to transform the dish into an ultra-high protein, low fat meal.
- Pinch of red pepper flakes
- 1 medium red onion, finely diced
- 1/3 cup plus 2 tablespoons olive oil, divided
- 1 pound chopped mixed greens (such as kale, Swiss chard, or mustard greens)
- 10 large eggs
- 2 tablespoons freshly grated Parmesan cheese
- 1/2 teaspoon salt, divided
- 1/2 plus 1/8 teaspoon freshly ground black pepper, divided
- 1 tablespoon red-wine vinegar
- 8 ounces part-skim ricotta
- 1 cup fresh basil leaves
- 3/4 cup fresh parsley leaves
- 1/4 cup fresh mint leaves
- 1 clove garlic, chopped
- 1 tablespoon pine nuts
- Preheat oven to 350°.
- In a large nonstick skillet, heat 1 tablespoon oil over medium-high heat. Add onion and cook, stirring, until soft (about 4 minutes). Add pepper flakes and half of greens and cook until wilted and crisp-tender (about 5 minutes); place sautéed greens in a colander. Repeat with remaining greens. Cool slightly and squeeze dry; transfer to a bowl. Using paper towel, wipe out skillet and reserve.
- In a large bowl, whisk together eggs, Parmesan, and 1/4 teaspoon each salt and pepper until smooth. Add to bowl with greens, vinegar, ricotta, and 1/8 teaspoon pepper; stir to combine. Fold the ricotta mixture into egg mixture.
- In reserved skillet, heat 1 tablespoon oil over medium heat. Pour egg mixture into pan and cook until the sides are set (about 8 minutes). Transfer to oven and bake until completely set (about 15 minutes).
- To make pesto: Combine basil, parsley, mint, garlic, and pine nuts in a food processor and process until all ingredients are coarsely chopped. With the motor running, slowly add the remaining 1/3 cup oil and season with 1/4 teaspoon each salt and pepper.
- Remove frittata from oven and invert onto serving platter. Slice into 8 wedges and serve with pesto.
5. Southwestern Tofu Scramble
Combine a variety of spices and herbs to make every bite of this dish pop with flavor. This recipe uses tofu instead of eggs, so you can skip the cheese to make it a vegan breakfast option. Low carb and high in plant-protein, throw in a bunch of ingredients like onion, peppers, cilantro, and coriander to add some green to your morning.
Cumin aids in digestion and immune function, while turmeric provides a number of other health benefits like anti-inflammatory benefits, blood sugar balance, improved kidney function, and more. Get a taste of the southwest with this easy tofu scramble.
- 2 14-ounce blocks extra-firm tofu
- 2 tablespoons grapeseed oil
- 1 small onion, chopped
- 1 small green bell pepper, finely chopped
- 1 small red bell pepper, finely chopped
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground cumin
- 1-1/2 teaspoons ground turmeric
- 1 15-ounce can black beans, rinsed, drained
- 1/4 cup coarsely chopped fresh cilantro
- Kosher salt, freshly ground pepper
- 4-6 whole wheat tortillas, warmed
- Garnishes: salsa, chopped avocado, grated cheddar, sliced scallions, and hot pepper sauce (optional)
- Place tofu on a plate lined with several layers of paper towels (to absorb liquid). Using a fork or potato masher, smash tofu.
- Heat oil in a large skillet over medium-high heat. Add onion and peppers; cook, stirring occasionally, until softened, 3-4 minutes. Stir in coriander and cumin; cook until fragrant, about 1 minute. Stir in tofu, then turmeric. Add beans; cook, stirring often, until heated through, 1-2 minutes. Stir in cilantro; season with salt and pepper.
- Serve scramble with tortillas and garnishes as desired.
6. Overnight Oats
Overnight oats have become incredibly popular because they’re easy to make, quick to prepare, and absolutely delicious. This recipe takes it to the next level to make this dish a healthy and nutritious breakfast option with 15 grams of protein. Make it the night before and your morning is easy, tasty, and absolutely stress-free. Top the oats off with your favorite fresh berries or other fruit, and customize the recipe exactly how you want it.
Get an extra easy dose of fiber with these overnight oats to keep you full and fueled until your next meal. These overnight oats call for the use of chia seeds, a superfood that’s loaded with fiber, protein, and omega-3s. You get all of this, all in less that 30 seconds, packed in a pretty jar.
- 1/2 cup rolled oats
- 1/2 cup coconut milk
- 1 tablespoon chia seeds
- 2 tablespoons slivered almonds
- 1/2 tablespoon maple syrup
- 1 teaspoon vanilla extract
- Mix all the ingredients together in a glass jar. Stir well, cover, and refrigerate overnight.
- The next morning, remove from the fridge, top off with your favorite fresh fruit, and enjoy!
7. Banana-Oat Protein Balls
Three words: bananas, oats, and protein. That’s it. This recipe calls only for those simple three ingredients. If you’re really in a rush in the morning, or on-the-go, it’s good to have healthy, pre-made meals ready. Even better if you can get a good dose of protein to start your day.
The combination of protein and carbs will fuel your morning, and it’s portable, so it’s perfect for a post-workout snack. You probably already have these ingredients stocked in your kitchen, and there is no baking involved. Plus, these protein balls are super low in sugar! Want to make them gluten free? Just substitute gluten-free oats directly into this simple recipe.
- 1 cup rolled oats
- 1 serving vegan vanilla protein powder
- 1 large banana
- Pour rolled oats and protein powder into a food processor. Turn on for a minute until the oats are slightly chopped but not completely smooth.
- Add the banana, and turn on until a coarse yet pliable dough forms.
- Roll into 12 balls, and place in a reusable container.
- Store leftovers in an airtight container in the fridge.
8. Spinach and Egg Breakfast Wrap with Avocado and Pepper Jack Cheese
On the go? Roll up this quick and nutritious wrap to keep you satisfied all day long. This simple recipe boasts a whopping 22 grams of protein per serving, along with heart-healthy fats from real ingredients. Spinach also packs high amounts of zinc, fiber, and vitamins A, C, E, and K, to help you hit your daily micronutrient goals.
Make sure to opt for the whole-wheat tortilla for added fiber. You can also omit the pepper jack cheese if you prefer. Add some avocado for extra potassium, magnesium, and other essential vitamins, and you’ve got yourself a tasty, well-balanced meal!
- Nonstick cooking spray
- 1 (5-ounce) box or bag baby spinach, chopped
- 4 eggs
- 4 egg whites
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 4 ounces shredded pepper jack cheese
- 1 avocado, sliced
- 4 whole-wheat tortillas
- Hot sauce
- Spray a nonstick skillet over medium-high heat.
- Add spinach and cook, stirring, until wilted, 2 minutes.
- Whisk together eggs and egg whites in a small bowl. Add eggs to skillet and cook, stirring, until cooked through, 3–4 minutes. Season with salt and pepper.
- Place 1/4 of egg mixture in the center of each tortilla, and sprinkle with 1 ounce cheese.
- Top with 4 slices avocado and fold, burrito-style. Slice in half and serve.
9. Pumpkin Vanilla Oatmeal
This bowl of goodness has 16.2 grams of protein for less than 300 calories. Even if it’s not pumpkin spice latte season, whip up this quick recipe to have pumpkin-flavored deliciousness all year round. Making oats for breakfast may seem boring and bland, but it doesn’t have to be. Combine various spices with flavors that meld together, and you have a super tasty, easy to throw together breakfast option. Spice things up, literally! Grab some pumpkin pie spice, and add some chopped pecans or raisins for added texture and flare. Eat this oatmeal hot, or make it the night before for a cool and yummy way to start your day.
- 1/2 cup of rolled oats
- 1 cup of water
- 1/3 cup of canned pumpkin
- 1/2 scoop of vanilla whey protein powder
- 1/2 tsp of pumpkin pie spice
- 1 tsp of maple syrup (or sugar-free syrup)
- 1 tsp of chopped pecans
- 1 tsp of chopped raisins
- In a medium-sized, microwave-safe bowl, combine the oats and water. Pop them in the microwave for two minutes.
- Remove oats from the microwave and stir in the canned pumpkin, protein powder, pumpkin pie spice, and maple syrup. Top with raisins and pecans. Enjoy!
10. Chia Yogurt Power Bowl
Have you heard of chia pudding? How about chia yogurt? Chia seeds are a popular superfood, loaded with protein, fiber, and omega-3’s. When soaked in liquid, they develop a gelatinous consistency, sort of like a pudding! They easy to whip up overnight and enjoy in the morning or after a couple of hours.
Better yet, this recipe makes four-servings worth of this protein-rich powerful breakfast, so you can get more bang for your buck. You can substitute another ingredient for the dairy products to make it completely lactose-free. Lay on your favorite toppings, and it will be so beautiful, you’ll have to take a picture for Instagram!
- 1 medium size container of Fage Greek Yogurt 0% or about 2 cups
- 1/2 cup of kefir (any flavor..I used strawberry. You could also sub almond milk)
- 1 tablespoon honey
- 1/4 cup chia seeds
- Toppings: puffed cereal, sliced bananas, blackberries, walnuts, and more honey
- In a large tupperware, mix together Greek yogurt, kefir, honey, and chia seeds.
- Let it sit in the refrigerator for about 30 minutes, so that the chia seeds expand.
- Then, create you parfait by adding whatever toppings you desire!
- Store in an airtight container in your refrigerator.
11. Banana Nut Protein Muffins
Missing baked goods? You can still enjoy them, and get a blast of protein at the same time. Made with healthy ingredients, these muffins are easy to whip up and bake in your own oven at home. Unlike most protein-infused bakery items, these muffins aren’t rock hard with an unpleasant texture.
These banana nut muffins are fluffy, moist, and soft, just like they should be! Just be cautious of the amount of protein powder and egg you use, as the consistency is extremely important. People will go crazy for these delicious, healthy, easy to grab-and-go breakfast muffins. Make sure you bake enough!
- 1 large ripe banana
- 1/4 cup of vanilla or banana whey protein powder
- 3 tbsp of peanut butter or hazelnut butter
- 1 tsp of coconut oil
- 1/4 cup of ground almonds
- 1 large whole egg
- 1 tsp of coconut flour
- 1 tsp of cinnamon
- 1/2 tsp of baking powder
- Blend all ingredients together until they form a smooth batter. If you’re adding any extras like chopped walnuts or chocolate chips, mix these in with a spoon.
- Pour batter into three medium-sized muffin tins or six small ones.
- Bake at between 320 and 350 F (170 C) for about 20 minutes, or until muffins have cooked through. To check, poke them with a fork and make sure they come out clean. Be careful not to overbake.
12. Baked Eggs in Ham Cups
Here’s a recipe that’s high in protein, low in carbohydrates, and also gluten free! A hot and hearty dish, start your day off the right way by popping a tray of these in the oven. They’re simple to make but quick to impress, as they are pleasing to the eyes as well as the stomach.
Do you eat paleo or have guests that do? These egg-and-ham cups use just real, natural ingredients that will make any meat-lover or carb-careful eater jump with joy. The recipe only requires two ingredients, (spices to taste) and twenty minutes to bake, so you’ll have a crowd pleasing dish in no time.
- 12 slices of ham (free of preservatives)
- 12 eggs
- Salt, pepper, and paprika
- Preheat oven to 375ºF.
- Line a muffin tin with slices of ham. Crack an egg into each muffin spot, and season with salt, pepper, and paprika. Bake for 20 minutes.
- Allow to cool for two to three minutes, remove slowly from muffin tin, and enjoy!
13. Coconut Vanilla Protein Crepes
Crepes? With protein? Yes! Feel fancy with these simple-yet-scrumptious coconut and vanilla protein crepes. They are so easy to make, you can do it in your own kitchen. Use any kind of protein powder you want to change up the flavor, and substitute an alternative for the greek yogurt if you are avoiding dairy.
You can also opt to devour these post-workout, as each crepe provides a great amount of both protein and carbs to help you recover and make the most of your exercise. Play around with different topics. Get creative with fruits, nuts, maple syrup, or even sugar-free syrup to make this recipe almost sugar-free!
- 4 egg whites
- 1/2 cup of instant oats
- 1 ripe banana
- 1 scoop of vanilla whey protein
- 1/2 tsp vanilla extract
- 1 cup of nonfat greek yogurt
- 2 tbsp of natural peanut butter (or powdered peanut butter)
- 1/2 tsp ground cinnamon
- 1/2 tsp of vanilla extract
- 1 tbsp of honey or agave
- Put all crepe ingredients in a blender, and mix for 30 seconds. If the mixture is too thick, add a tablespoon of water until a smooth, pourable batter consistency is achieved.
- Cook crepes in coconut oil for 20 seconds each side in preheated pan.
- Fill each crepe with banana and yogurt filling.
14. Simple Vegan Omelet
This is all of the deliciousness of a real omelet, without the eggs. Only 232 calories, this high protein dish comes with 22 grams of protein, making it a perfect and powerful way to start the day. Go vegan for breakfast with this simple vegan omelet.
The base of the omelet is a careful concoction of both nutrient-dense and blendable ingredients. Spices like garlic and paprika give a kick to the dish. Be sure to throw in some extra veggies for more texture, nutrition, and fiber. After it’s finished cooking, you won’t even be able to tell the difference from a real, egg-based omelet.
- 5 ounces (~3/4 cup) firm silken tofu, drained and gently patted dry
- 2 Tbsp hummus
- 2 large cloves garlic, minced
- 2 Tbsp nutritional yeast
- Salt and black pepper
- 1/4 tsp paprika
- 1 tsp cornstarch or arrowroot powder
- 1 heaping cup veggies of choice (I like onion, tomato, mushroom, spinach)
- Fresh herbs
- Vegan Parmesan Cheese
- Preheat oven to 375 degrees F.
- Prep veggies, drain and dry tofu, and mince garlic. Set aside.
- Heat a small-to-medium, oven-safe skillet over medium heat. Once hot, add olive oil and minced garlic and cook for 1-2 minutes or until just lightly golden brown.
- Transfer garlic to food processor, along with remaining omelet ingredients (tofu – cornstarch) and mix to combine, scraping down sides as needed. Add just a touch of water to thin – 1-2 Tbsp at most. Set aside.
- To the still-warm skillet over medium heat, add a bit more olive oil and the veggies. Season with salt and pepper and sauté to desired doneness. I like to start with onions and tomatoes, then add mushrooms, and end with spinach so each has proper time to cook. Set aside.
- Remove skillet from heat and make sure it’s coated with enough oil so the omelet doesn’t stick. Add back 1/4 of the veggies and spoon on the omelet batter, spreading it gently with a spoon or rubber spatula, being careful not to tear or cause gaps. The thinner and more evenly you can spread it the better. So you may not end up using it all.
- Cook over medium heat on the stove top for 5 minutes until the edges start to dry. Then place in 375 degree oven and bake until dry and deep golden brown – 10-15 minutes. The longer it bakes the less soft/wet it will be, so if you prefer a more “well done” omelet, cook closer to 15 or more.
- Using an oven mitt, in the last few minutes of cooking carefully add remaining veggies back on top of the omelet and cook another 1-2 minutes to warm through.
- Carefully remove from oven with oven mitt and fold over gently with a spatula. If it doesn’t want to fold, you can serve it as a frittata or scrambled!
- Serve with desired toppings. I went with salsa, vegan parmesan cheese, cilantro and toast.
15. Cinnamon Roll Protein Smoothie
For those who prefer to pass on the solid foods in the morning, a breakfast smoothie is the perfect alternative. This cinnamon roll smoothie is light, delicious, and provides you with plenty of energy to start off your day right. You will be surprised to hear that his smoothie comes with 25 grams of protein, for less than 250 calories. It is also perfect for anyone with a sweet tooth.
If you’re still not sure about this awesome smoothie, get this: it’s even gluten free, AND it’s vegan (as long as you use a dairy milk alternative like soy milk or almond milk).
- 1 banana
- 1 scoop vanilla protein powder
- ¼ cup plain yogurt*
- ½ tsp cinnamon
- ¼ cup unsweetened almond milk
- 6 ice cubes
- Place ingredients into a blender and pulse until everything is smooth.
16. Paleo Breakfast Bowl
Two trending health topics combine in this beautiful dish: paleo and bowls. Beautiful bowls are popping up all over foodies’ profiles on social media platforms like Instagram and Pinterest. There are acai bowls, smoothie bowls, poke bowls, you name it, and there’s probably a bowl made just for it! This dish makes the bowl-trend even healthier by integrating the low-carb, high-protein approach of paleo.
This recipe is so easy, it barely takes 10 minutes to throw together, and you’ll have a meal that’s mouth-watering and beautiful enough to post on Instagram. This caveman-approved breakfast will keep you running until lunch.
- 1 teaspoon ghee
- 2 fresh eggs
- ½ cup arugula
- 2 ounces wild smoked salmon (roughly 2 thin slices)
- ¼ avocado, diced
- Squeeze of fresh lemon
- Pinch of freshly ground pepper
- Heat your ghee over medium heat and swirl around in a nonstick pan. Slowly put 2 (unscrambled) eggs into the pan and cook until done, about 6 minutes.
- While your eggs are cooking, assemble your arugula, avocado, and smoked salmon in a shallow bowl. Squeeze lemon juice over everything, and sprinkle with pepper.
- Once your eggs are fully cooked, slide them into your bowl, and enjoy immediately.
17. Egg and Vegetable Breakfast Sandwich
On the go? Throw together this quick and healthy breakfast sandwich. It’s nutritious and packed with protein, beating any typical grab-and-go item at the coffee shop or gas station. Even if you’re at work, this recipe is perfect, because you can make it in any microwave.
You can basically use any ingredients that are lying around, just like you would a normal sandwich. Making eggs in the microwave is a fast and easy way to cook them, and a great way to get your daily protein in while you are on the move. Even the bread is exchangeable. Grab a bagel, croissant, whole-wheat toast, or anything that you prefer.
- 1 Thomas’ Everything Bagel Thin
- ¾ cup egg whites
- 10-15 fresh spinach leaves
- 1 wedge Laughing Cow Herb & Garlic Cheese
- 2 slices tomato
- 2-4 slices avocado
- kosher salt
- Cholula hot sauce
- Toast bagel thin in the toaster or toaster oven. In a small bowl (I used disposable bowls at the office) add egg whites and spinach leaves, season with kosher salt. Place in microwave for 1 minute 30 seconds, keeping an eye on the eggs so they don’t overflow.
- Smear wedge of cheese on toasted bagel thin and add slices of tomato. Spoon egg out of bowl in a single patty and place on top of cheese and tomato, top with avocado. Season with more salt and hot sauce if desired.
18. Vanilla Milkshake Smoothie
There are only four ingredients in this simple and delicious, dairy-free breakfast smoothie. For only 328 calories, you have a satisfying, completely vegan drink that will satisfy the craving for something sweet in the morning. The best part is this smoothie packs in a whole 17.4 grams of protein.
The secret ingredient in this “milkshake,” is tofu, but you won’t even taste it. Tofu adds a creamy richness to smoothies, similar to greek yogurt, without any dairy. This recipe calls for soy milk, but you can substitute for any milk alternative such as almond milk or coconut milk. Whip it up in the morning and grab it to take on the road!
- 1/2 cup soft tofu
- 1 cup vanilla soy milk
- 1 frozen banana
- 1/2 tablespoon peanut butter
- Place everything in a blender and mix until smooth, about one minute. Enjoy!
19. Tofu Scramble with Kale and Sweet Potatoes
This scramble is healthy, hearty, and a great option for a luxurious morning. There are no eggs in this recipe, so it’s perfect for any vegan or vegetarian eater. You can even make it the night before and just warm it up in the morning for a simple, easy breakfast.
For less than 300 calories, you get a protein-packed (18.8 grams), vegetable-filled meal. Sweet potatoes are a fantastic source of Vitamin A, C, and B6… the list goes on and on. The ever-popular dark leafy green, kale, works perfectly with the other flavors of this dish. Use onions, cumin, and other spices to dress up the tofu, and you’ll be diving into this delicious vegan, high-protein dish in no time.
- 1 small sweet potato, cut into 1/2-inch cubes
- 1 tablespoon canola oil
- 1/2 small yellow onion, chopped
- 1 14-ounce package extra firm tofu, drained and crumbled
- 1/4 teaspoon garlic powder
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon turmeric
- 2 cups baby kale
- Salt and pepper to taste
- Place the sweet potato cubes in a large skillet, and cover with water. Bring to a boil, then reduce the heat to medium and simmer three minutes. Pour out all the water.
- Add the canola oil and onions. Sauté on medium-high heat for seven minutes. Add the crumbled tofu, garlic powder, cumin, salt, and turmeric. Cook for five or so minutes on medium heat, stirring frequently.
- Add the kale, top the skillet with a lid, lower the heat to simmer, and allow to steam for a few minutes or until the kale is tender.
- Makes two large servings.
20. Quinoa Egg Bake with Thyme and Garlic
More than 18 grams of protein for less that 250 calories? Get 13% of your iron, 30% of your daily calcium, and high amounts of your other nutritional needs from this healthy breakfast dish. Make it on the weekend, and you have a superfood and protein-packed meal to get you through the entire workweek.
The quinoa transforms into a tasty crunchy crust, and the best part is, this recipe is entirely gluten free. Add extra servings of spinach and spices if you want additional flavor and important nutrients. This casserole-style dish makes multiple servings, so it’s perfect for a potluck brunch or special gathering.
- 1 teaspoon butter or butter substitute
- 1/2 cup uncooked quinoa
- 8 eggs
- 1 1/4 cup nonfat milk
- 1 tablespoon garlic, chopped
- 1 teaspoon thyme, chopped
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 cups packed baby spinach, roughly chopped
- 1 cup finely shredded romano or parmesan cheese
- Preheat oven to 350°F. Grease an 8-by-8-inch glass or metal baking dish with butter; set aside.
- Put quinoa into a fine-mesh strainer and rinse under cold running water until water runs clear; drain well.
- In a large bowl, whisk together eggs, milk, garlic, thyme, salt, pepper, and quinoa. Stir in spinach, then pour mixture into prepared dish.
- Cover tightly with foil then jiggle dish gently from side to side so that quinoa settles on the bottom in an even layer. Bake until just set, about 45 minutes.
- Remove foil and sprinkle top evenly with cheese. Return to oven and bake, uncovered, until golden brown and crisp, 10 to 15 minutes more.
- Set aside to let cool briefly, then slice and serve.
21. Sweet Potato, Black Bean, and Egg White Breakfast Burrito
If you love big breakfasts, this black bean, egg white, and sweet potato breakfast burrito is perfect for you. It’s 20 grams of protein for less than 300 calories, and it’s made from real, whole ingredients for a guilt-free and delicious morning.
With ingredients like creamy avocado and zesty enchilada sauce, you get all of the goodness of a regular burrito, but in a much healthier and nutritious way. Complete this dish with a little low-fat sour cream, greek, yogurt, or hot sauce, and make it taste exactly how you like it. However you decide to eat this breakfast dish, you won’t be able to get enough.
- 6 low carb whole wheat tortillas
- 3 medium sweet potatoes
- 1- 15 oz can black beans, rinsed and drained
- 1/4 teaspoon cumin
- 1/4 teaspoon chili powder
- few dashes of red pepper flakes, if desired
- 8 large egg whites
- 1 avocado, diced
- 1/2 cup reduced fat shredded mexican or colby jack cheese
- 1/3 cup red enchilada sauce
- Cook sweet potatoes: Pierce sweet potatoes with fork a few times. Place in microwave and microwave on high for 4-6 minutes or until cooked through. This may take up to 10 minutes depending on how thick your sweet potatoes are. Alternatively you can roast them in the oven at 400 degrees for 45 minutes.
- Once sweet potatoes are cooked, remove the skins and place potatoes in a medium bowl. Mash with a fork; set aside.
- In a separate large bowl, add black beans, cumin, chili powder and red pepper flakes if desired. Stir to combine then set aside.
- In a separate medium bowl, beat egg whites together. Spray a skillet with nonstick cooking spray and place over medium-low heat. Add in egg whites and cook. Fold every few minutes to get fluffy eggs. Once cooked, remove from heat.
- To assemble burritos, make sure you have warm tortillas; it makes them easier to roll. You can warm them up for 10-20 seconds in the microwave before assembling. Lay out warm tortillas and evenly distribute and spread mashed sweet potato on each. Evenly distribute egg whites, diced avocado, black beans, and shredded cheese on each tortilla. Next drizzle about tablespoon of enchilada sauce in each. Season with salt and pepper, if desired. Tuck ends in, then roll up burritos.
- To warm up: Place on baking sheet in oven at 300 degrees for 5-10 minutes or simply microwave them for a minute or two. Serve with sour cream, greek yogurt, salsa, or hot sauce. Makes 6 burritos.
Start eating a healthy high protein breakfast
In conclusion, eating a healthy high protein breakfast can be the single most important meal of the day. In fact, increasing your protein intake can help you gain and maintain muscle mass. It can also help you lose weight faster.
Try some of the options above to start getting better results your fitness, nutritional, and health goals.
Let us know which one is your favorite.