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.
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.
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.
Probably the easiest way to make sure you're getting close to 20 grams of protein at breakfast is to get two eggs on your plate. Omelets are a great way to make sure you're not only getting the benefits of protein, but also packing in the veggies and fiber you need.
What is the 30-30-30 rule? The 30-30-30 rule is a weight loss method that involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. Beyond these steps, the method doesn't involve any other rules, restrictions or counting calories.
Oatmeal is a healthy way to start the day. It has high fiber content, which has positive effects on digestive health and cholesterol levels. Oatmeal isn't a high-protein food. Each half cup serving only has about 5 g.
“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.
Eggs, yogurt and nuts or seeds are great sources of protein. Add vegetables. Greens may not be your go to breakfast option, but there are many ways to incorporate veggies into this meal. Try scrambled eggs with spinach and mushrooms or an omelet with bell peppers and onions.
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. 4 whole eggs and an ounce of cheese (also 25-30g of fat)
Two eggs provide 12 grams of protein while three tablespoons of hemp seeds provide 10 grams; together they easily provide one-third of your daily protein needs. Other healthy high-protein breakfast foods include: Low-fat Greek yogurt. Whole wheat bread with nut butter.
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Introduction: My name is Cheryll Lueilwitz, I am a sparkling, clean, super, lucky, joyous, outstanding, lucky person who loves writing and wants to share my knowledge and understanding with you.
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