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Writer's pictureMarta Decarli

10 High Protein Breakfast Ideas

Having a high-protein breakfast is important for maintaining energy levels throughout the day for several reasons, including sustained energy release, better cognitive functions, balanced blood sugar levels.



Here are 10 recipes, sweet and savoury that I always love recommending my clients.


Sweet


Quinoa Breakfast Bowl

Ingredients:

  • 1/2 cup cooked quinoa – 4g protein

  • 1/2 cup Greek yogurt (plain, non-fat) – 10g protein

  • 1 tablespoon almond butter – 3.5g protein

  • 1/4 cup fresh berries (strawberries, blueberries, raspberries)

  • 1/2 teaspoon cinnamon

Instructions:

  1. In a bowl, combine cooked quinoa and Greek yogurt.

  2. Drizzle almond butter on top.

  3. Add fresh berries.

  4. Sprinkle with cinnamon.

  5. Serve immediately.

Protein Content: Approximately 17.5g (additional protein from quinoa and almond butter).


Cottage Cheese and Fruit Bowl

Ingredients:

  • 1 cup cottage cheese (low-fat) – 20g protein

  • 1/2 cup pineapple chunks

  • 1/4 cup blueberries

  • 1 tablespoon chia seeds – 2g protein

Instructions:

  1. Place the cottage cheese in a bowl.

  2. Top with pineapple chunks and blueberries.

  3. Sprinkle chia seeds on top.

  4. Serve immediately.

Protein Content: Approximately 22g (20g from cottage cheese, 2g from chia seeds).


Greek Yogurt Parfait with Nuts and Berries

Ingredients:

  • 1 cup Greek yogurt (plain, non-fat) – 20g protein

  • 1/4 cup mixed berries (strawberries, blueberries, raspberries)

  • 1 tablespoon honey

  • 1/4 cup granola

  • 1 tablespoon chopped nuts (almonds, walnuts)

Instructions:

  1. In a bowl or glass, layer half of the Greek yogurt.

  2. Add half of the mixed berries and a drizzle of honey.

  3. Add the remaining Greek yogurt on top.

  4. Finish with the remaining berries, granola, and chopped nuts.

  5. Enjoy immediately.

Protein Content: 20g from the Greek yogurt, additional protein from nuts.


Savoury


Quinoa and Spinach Breakfast Bowl

Ingredients:

  • 1/2 cup cooked quinoa (4 grams of protein)

  • 1 cup fresh spinach (1 gram of protein)

  • 1/2 cup diced tomatoes (1 gram of protein)

  • 1/4 cup black beans, rinsed and drained (3 grams of protein)

  • 1 large egg, poached or boiled (6 grams of protein)

  • 1 tablespoon non-fat Greek yogurt (1 gram of protein)

  • 1 teaspoon olive oil

  • 1 clove garlic, minced

  • Salt and pepper to taste

Instructions:

  1. Cook the Spinach:

    • Heat the olive oil in a skillet over medium heat.

    • Add the minced garlic and sauté until fragrant, about 1 minute.

    • Add the spinach and cook until wilted, about 2-3 minutes.

  2. Prepare the Bowl:

    • In a bowl, combine the cooked quinoa, sautéed spinach, diced tomatoes, and black beans.

    • Toss gently to mix.

  3. Cook the Egg:

    • Poach or boil the egg to your preference.

  4. Assemble:

    • Place the egg on top of the quinoa and vegetable mixture.

    • Add a dollop of non-fat Greek yogurt.

    • Season with salt and pepper to taste.

  5. Serve:

    • Serve immediately while the egg is warm.


Greek Yogurt and Cottage Cheese Savory Bowl

Ingredients:

  • 1/2 cup non-fat Greek yogurt (10 grams of protein)

  • 1/2 cup low-fat cottage cheese (14 grams of protein)

  • 1/4 cup chopped cucumber

  • 1/4 cup chopped cherry tomatoes

  • 1 tablespoon chopped fresh herbs (like dill or parsley)

  • Salt and pepper to taste

Instructions:

  1. In a bowl, mix the Greek yogurt and cottage cheese together until well combined.

  2. Add the chopped cucumber, cherry tomatoes, and fresh herbs.

  3. Season with salt and pepper to taste and stir well.

  4. Serve immediately, or chill in the refrigerator for a refreshing and protein-packed breakfast.


Egg White and Vegetable Omelet

Ingredients:

  • 4 large egg whites (14 grams of protein)

  • 1/4 cup chopped spinach (0.5 grams of protein)

  • 1/4 cup diced tomatoes (0.5 grams of protein)

  • 1/4 cup diced bell peppers (0.5 grams of protein)

  • 1/4 cup diced onions (0.5 grams of protein)

  • Salt and pepper to taste

  • Cooking spray or a small amount of olive oil

Instructions:

  1. Spray a non-stick skillet with cooking spray or add a small amount of olive oil and heat over medium heat.

  2. Add the onions and bell peppers to the skillet and sauté for 2-3 minutes until they begin to soften.

  3. Add the spinach and tomatoes and cook for another 1-2 minutes.

  4. Pour the egg whites into the skillet and cook until they start to set around the edges.

  5. Gently stir the eggs and vegetables until the eggs are fully cooked.

  6. Season with salt and pepper to taste and serve.


Smoked Salmon and Avocado Toast

Ingredients:

  • 2 slices whole grain bread – 6g protein

  • 3 ounces smoked salmon – 15g protein

  • 1/2 avocado

  • 1 tablespoon cream cheese – 1g protein

  • Lemon juice

  • Salt and pepper to taste

  • Fresh dill (optional)

Instructions:

  1. Toast the whole grain bread slices.

  2. Spread cream cheese on each slice of toast.

  3. Mash the avocado and spread it on top of the cream cheese.

  4. Place smoked salmon on top of the avocado.

  5. Drizzle with lemon juice and season with salt and pepper.

  6. Garnish with fresh dill if desired.

  7. Serve immediately.

Protein Content: Approximately 22g (15g from salmon, 6g from bread, 1g from cream cheese).


Spinach and Feta Omelette

Ingredients:

  • 3 large eggs – 18g protein

  • 1/4 cup feta cheese – 4g protein

  • 1 cup fresh spinach, chopped

  • 1 tablespoon milk

  • Salt and pepper to taste

  • 1 teaspoon olive oil

Instructions:

  1. In a bowl, whisk together the eggs, milk, salt, and pepper.

  2. Heat the olive oil in a non-stick skillet over medium heat.

  3. Add the spinach and cook until wilted, about 1-2 minutes.

  4. Pour the egg mixture over the spinach in the skillet.

  5. Cook until the eggs are set, then sprinkle feta cheese over one half of the omelet.

  6. Fold the omelet in half and cook for another minute.

  7. Serve warm.

Protein Content: Approximately 22g (18g from eggs, 4g from feta cheese).


Smoothies


Broccoli & Celery Smoothie


Ingredients 

25g spinach

50g broccoli florets 

1 celery stick

2 tbsp desiccated coconut

Half a banana 

150ml any milk (preferred almond or semi-skimmed milk) 

150ml water

¼ spirulina or 1 scoop of greens powder 

1 scoop protein powder or hemp seeds


Whizz the ingredients in a blender until smooth.


Protein-Packed Smoothie

Ingredients:

  • 1 cup milk (or almond milk) – 8g protein (for cow’s milk)

  • 1 scoop protein powder (typically whey or plant-based) – 15-20g protein

  • 1/2 banana

  • 1 tablespoon peanut butter – 3g protein

  • 1/2 cup spinach

  • 1/4 cup Greek yogurt – 5g protein

  • Ice cubes (optional)

Instructions:

  1. Combine all ingredients in a blender.

  2. Blend until smooth.

  3. Pour into a glass and serve immediately.

Protein Content: Approximately 23-28g (depending on the protein powder used).

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