These 7 easy high protein breakfast ideas make it simple to start your day on the right foot.
If you’re eating to fuel your body, you already know how important breakfast is for your daily energy levels.
Each recipe focuses on providing at least 25 grams of protein, while being quick to prepare, and delicious enough to eat everyday.
Eating enough protein in the morning has many benefits including sustained energy, appetite control, improved focus and concentration, and blood sugar management. Protein provides a steady source of energy without elevating your blood sugar levels, helping you feel fuller for longer and reducing the chance of a mid-morning crash. A protein-filled breakfast helps to regulate your appetite hormones, reducing your overall cravings throughout the day and promotes mental alertness helping you to stay focused and productive.
So let’s dig in. Here are 7 easy high protein breakfast ideas that you can prepare in under 10 minutes.
7 Easy High Protein Breakfast Ideas Ready in Under 10 Minutes
1. Cottage Cheese with Chives
You probably think of cottage cheese as a sweet breakfast option. But it’s also great with savory flavors. Try adding chopped chives, a pinch of salt, and a squeeze of lemon to cottage cheese for a high-protein, low-carb, and super easy breakfast. You can eat it on its own or paired with seedy bread for a little extra fiber.
Recipe:
- ½-1 cup cottage cheese (low-fat also works)
- 2 tbsp chopped chives (you can also try other herbs like scallions or dill)
- 1 pinch salt
- 1 squeeze lemon
Mix until evenly combined and enjoy. It can also be made ahead and stored in the fridge for up to three days.
Want to make your life even easier? Herb scissors are a magical kitchen gadget that will save you time and clean up. Instead of getting out a cutting board and knife, simple chop the chives straight into your bowl. They are also a great tool when making salads!
2. High-Protein, High-Fiber Smoothie
Smoothies check a lot of boxes in the breakfast category. They are relatively easy to make, you can customize them to your taste and nutrition goals, and they’re flexible to your dietary preferences. When making the perfect high-protein, high-fiber smoothie, we prefer to opt for lower-sugar fruits, fiber rich seeds, and a healthy source of fat. Mix and match the below ingredients to find your perfect combo.
Fruit:
- Wild blueberries
- Strawberries
- Cranberries
- Blackberries
- Raspberries
Fiber:
- Chia seeds
- Flax seeds
- Psyllium husk
- Oats
Fats:
- Walnuts
- Brazil nuts
- Avocado
- Nut butters
Protein:
- Collagen powder
- Flavored or unflavored whey protein powder
- Vegan protein powder
Extras:
- Lemon (try adding a small slice with another fruit above)
- Cinnamon
- Cacao Nibs
- Avocado
Blend all ingredients until smooth and serve!
Smoothies are a great breakfast but cleaning blenders can be a lot of work in the mornings. Try using a mini portable blender to reduce clean-up and take your smoothie on the go. You can even load you ingredients the night before to make morning prep a breeze. This one is high-power and easy to clean!
3. High-Protein Chia Seed Pudding
High-protein chia seed pudding is a great meal-prep option that checks all the nutritional boxes. It’s high-protein, high-fiber, and high in healthy fats. Plus you can get creative and make all kinds of flavors. It has a super simple base recipe and from there, the sky’s the limit!
These meal prep jars make for a super aesthetic fridge.
Recipe:
- 2 tbsp chia seeds
- ½ cup coconut milk (full fat canned or coconut beverage)
- ¼ cup greek yogurt
- ½ tbsp sweetener of your choice
- 1 scoop collagen powder or unflavored protein powder
Combine ingredients and let it set in the fridge for several hours or overnight. Top with fresh fruit, granola, or nut butters.
Some fun flavors to try:
These meal prep jars are super aesthetically pleasing and handy for all kinds of prepared meals from chia seed pudding to salads and soups.
We love that they are dishwasher safe and leakproof.
4. Hemp & Chia Protein Oats
This take on a traditional bowl of oats adds a protein infusion while balancing out the carbs with healthy fats and additional fiber. It’s a simple swap that makes your bowl of oats even more healthy and even more satisfying. Just replace half of the oats with a combination of hemp and chia seeds. Plus add a scoop of protein or collagen powder to really up the protein.
Recipe:
- ¼ cup instant oats
- ¼ cup hemp hearts
- 1 tbsp chia seeds
- 1 scoop collagen or protein powder
- ½ – 1 cup liquid of your choice (water, milk, plant-based milk)
Combine all ingredients in a pan and cook over low heat until it reaches the consistency of your liking. Add your favorite toppings like fresh fruit, nut butter, and nuts and seeds.
5. Eggs & Turkey Bacon
This high-protein breakfast idea is a true classic. And for a reason! If you prefer a hot, savory breakfast, eggs are the way to go. Try swapping traditional bacon or sausage for turkey bacon for a higher-protein, lower-fat alternative. Plus, don’t forget the fiber. Pair this breakfast with a piece of high-fiber toast, fresh sliced avocado, or a small bowl of berries.
Recipe:
- 2-3 eggs
- 2-3 strips of turkey bacon
Prepare the eggs to your preferred style. Fry up the turkey bacon alongside.
6. Eggs, Smoked Salmon & Wilted Spinach
If turkey bacon isn’t your style, or you just feel like mixing it up, why not try smoked salmon. It’s filled with healthy fats and makes a great alternative. For a healthier take on a smoked salmon eggs benedict, you can deconstruct it into an everyday breakfast option by having two poached eggs with a side of smoked salmon, spinach, and a toasted english muffin.
Recipe:
- 2-3 eggs
- 2-3 slices of smoked salmon
- 2-3 cups of baby spinach.
Prepare the eggs to your preferred style. Wilt the baby spinach in a splash of olive oil and sprinkle of salt. Serve alongside a couple of slices of smoked salmon.
7. High-Protein Avocado Toast
Avocado toast has become a breakfast classic served on almost every breakfast and brunch menu. But it’s also super easy to make at home. However, typical avocado toast served with two eggs, has less than 15 grams of protein. Luckily, we’ve thought of a couple of sneaky ways to add in some extra protein.
- Swap out traditional bread for a high-protein variety
- Mix in a scoop of greek yogurt with your smashed avocado (trust us, it’s worth a try!)
- Add steamed green peas to your avocado mash (peas are surprisingly high protein)
- Mix in cottage cheese to your avocado mash
- Add turkey bacon or smoked salmon
- Top with hemp hearts and nutritional yeast
- Pair it with a small protein shake or bowl of greek yogurt
By making a couple of these swaps or additions, you can easily add the extra 10 grams of protein needed for it to hit our 25 gram threshold.
Here’s the base recipe to get you started:
- 2 pieces of toast
- ½ of an avocado
- 2 sunny-side up eggs
Smash the avocado with a pinch of salt and a squeeze of lemon. Smear on toast and top with two eggs. Don’t forget to pack in 10 additional grams of protein using some of the tips above!
With these high-protein breakfast ideas on rotation, you’ll be fueling your body for success. Starting the day with a high-protein breakfast is a great way to get the day started on the right foot and give your body and mind what they need to perform at their best.
Let us know if you try any of these recipes in the comments below!
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Robert A. Lopez says
Cottage Cheese with Chives is a simple yet flavorful snack! Creamy cottage cheese paired with the freshness of chives creates a delightful and protein-packed treat. Perfect for a quick bite!
Shona says
Protein Peanut Butter Cup Overnight Oats are a breakfast delight! Creamy, indulgent, and packed with protein. A satisfying and nutritious way to start the day. Peanut butter lovers, rejoice!
Dorothy says
Cottage cheese with chives is a simple yet flavorful snack or side dish. The creamy texture of cottage cheese combined with the freshness of chives is a delightful combination!
Natasha says
Cottage Cheese with Chives: A simple yet delightful snack or side dish. Creamy cottage cheese with a touch of fresh chives.