8 Simple High-Protein Breakfast Ideas

Are you getting enough protein for breakfast?

Notably, research demonstrates that consuming sufficient protein in the morning may enhance satiety and help reduce subsequent energy intake throughout the day (1, 2, 3, 4).

While popular breakfast choices like cereal and juice can be low in protein, there is a wide variety of protein-rich options available.

This article presents a list of eight simple high-protein breakfast ideas, accomodating various dietary preferences. To keep things simple, each recipe features no more than six ingredients.

The nutritional values for each recipe have been calculated using data from the USDA’s FoodData Central database.

1) Shakshuka

Shakshuka is a Middle Eastern dish that features eggs poached in a spicy tomato sauce. It is quick and easy to prepare, offering high-quality protein from eggs.

Ingredients

For a simple version of shakshuka, use the following ingredients:

• 4 large eggs
• 1 can (240g) chopped tomatoes
• 1 medium onion, chopped
• 1 tbsp olive oil
• 1 tbsp chopped parsley leaves
• 3 cloves of garlic, mashed
• Salt and pepper to taste

Preparation Instructions

1. Pour the olive oil into a skillet and heat it over medium heat.
2. Add the chopped onion and saute gently until it softens.
3. Once the chopped onion is soft, stir in the chopped tomatoes, parsley, garlic, salt, and pepper. Mix well.
4. After allowing the mixture to cook for 7-8 minutes, create four indentations in the sauce to form circular ‘holes’ for the eggs.
5. Finally, crack an egg into each of the four holes and leave them to cook until they reach your preferred consistency.

Preparation time: 20 minutes

Nutritional profile

This shakshuka recipe provides the following nutritional values:

• Calories: 497 kcal
• Carbohydrates: 22.3 g
• Fiber: 6.1 g
• Fat: 33.3 g
• Saturated fat: 8.2 g
• Protein: 28.8 g
• Sodium: 724 mg

Nutritional Characteristics

• Moderately low in calories
• High in protein
• Moderate in fiber
• High in saturated fat
• Moderately high in sodium

Note: This recipe is moderately high in saturated fat, so it may not be suitable for individuals trying to limit their intake of this nutrient.

2) Low-Fat Greek Yogurt With Strawberries and Mixed Nuts

This recipe combines low-fat Greek yogurt, strawberries, and nuts to create a simple breakfast full of protein, healthy fats, vitamins, and minerals.

Opting for low-fat Greek yogurt increases the protein content, as the reduced proportion of fat allows protein to make up a larger percentage of the yogurt.

Ingredients

• 1 cup (226g) low-fat Greek yogurt
• 1 cup (100g) strawberries
• 1.5 oz (42.5g) mixed nuts

Instructions

This recipe is effortless, taking only about two minutes to prepare.

1. Start by blending the yogurt and strawberries.
2. Transfer the mixture to a bowl.
3. Crush or grind the nuts and sprinkle them on top.

Preparation time: 2 minutes

Nutritional Profile

This recipe provides the following nutritional profile:

• Calories: 476 kcal
• Carboydrates: 29.6 g
• Fiber: 5.7 g
• Sugars: 16.4 g
• Fat: 26.6 g
• Saturated fat: 5.5 g
• Protein: 34.5 g
• Sodium: 90 mg

Nutritional Characteristics

• Moderately low in calories
• High in protein
• Moderate in fiber
• Moderate saturated fat content
• Very low in sodium
• Can be plant-based by substituting soy yogurt

3) High-Protein Fruit and Nut Oatmeal

Oatmeal is one of the most popular breakfast options, but it naturally has a relatively low protein content. However, by incorporating a few additional ingredients, we can significantly enhance its protein content.

This high-protein oatmeal recipe features protein powder, milk, nuts, and berries for a nutrient-rich, protein-packed breakfast.

Ingredients

• 50g oatmeal (dry weight)
• 1 cup (244ml) 2% or soy milk
• 1/2 cup (75g) blueberries
• 1 scoop (20g) whey or soy protein
• 1 medium banana
• 1oz (28.35g) pecans

Instructions

1. Mix the milk and protein powder in a shaker or blender until smooth.
2. Pour the mixture into a small pot and stir in the oats.
3. Heat over medium temperature and stir occasionally. Allow the oatmeal to get hot but avoid bringing it to a boil.
4. Once cooked, transfer the oatmeal to a bowl and top it with sliced banana, blueberries, and pecans.

Preparation time: 10 minutes

Nutritional Profile

This high-protein oatmeal provides the following nutritional values:

• Calories: 750 kcal
• Carbohydrates: 88.5 g
• Fiber: 12.2 g
• Sugars: 35.4 g
• Fat: 29.6 g
• Saturated fat: 5.41 g
• Protein: 35.4 g
• Sodium: 131 mg

Nutritional Characteristics

• High in calories
• High in protein
• High in carbohydrates
• Rich in fiber
• Moderate in saturated fat
• Low in sodium
• Can be plant-based by using soy milk and soy protein powder

4) Kippers and Eggs (Served With Grapefruit)

Kippers, also known as smoked herring, are a traditional breakfast food in the United Kingdom and parts of North America.

As well as being rich in protein, kippers are an oily fish that provide a good source of omega-3 fatty acids.

Ingredients

• 3 small kippers (60g)
• 2 eggs
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 grapefruit

Preparation Instructions

1. Heat three-quarters of the olive oil in a skillet over medium heat.
2. Once the oil is hot, add the kippers and pan-fry them on one side for around three minutes or until done.
3. In a separate skillet, heat the remaining oil. Add the eggs to the skillet and scramble them by moving them around the pan with a spoon.
4. After pan-frying the kippers for three minutes, flip them to cook the other side for a further three minutes.
5. Season the scrambled eggs with a touch of salt and pepper to taste.
6. Serve the kippers and eggs alongside fresh fruit of your choice. The nutritional profile below is based on kippers, eggs, and one grapefruit.

Preparation time: 20 minutes

Nutritional Profile

This breakfast meal provides the following nutritional values:

• Calories: 520 kcal
• Carbohydrates: 33.5 g
• Fiber: 4.93 g
• Sugars: 21.2 g
• Fat: 31.1 g
• Saturated fat: 6.7 g
• Protein: 29.7 g
• Sodium: 681 mg

Nutritional Characteristics

• Moderate calorie content
• High in protein
• Moderate in fiber
• Moderate saturated fat content
• Moderately high sodium content

5) Blueberry Protein Chia Pudding

For busy mornings, it’s easy to prepare a quick and protein-rich meal the night before.

This blueberry-flavored chia pudding uses whey protein to boost its protein content, while the combination of blueberries and vanilla creates an enjoyable flavor.

Ingredients

• 1 cup (244ml) 2% milk or soy milk
• 1.5 oz (42g) chia seeds
• 1 cup (148g) blueberries
• 1.5 scoops (31g) whey or soy protein
• 1/2 tsp vanilla essence

Instructions

This recipe is simple and quick to prepare:

1. Blend the milk, blueberries and protein powder in a blender until smooth.
2. Stir the chia seeds into the blended mixture.
3. Pour the mixture into a glass and refrigerate overnight.
4. By the next morning, the chia seeds will have thickened the blueberry milk into a pudding-like consistency which can be eaten with a spoon.

Preparation time: 5-10 minutes

Nutritional Profile

This chis protein pudding provides the following nutritional values:

• Calories: 521 kcal
• Carbohydrates: 53.3 g
• Fiber: 19.2 g
• Sugars: 26.6 g
• Fat: 18.7 g
• Saturated fat: 4.4 g
• Protein: 40.3 g
• Sodium: 149 mg

Nutritional Characteristics

• Moderate calorie content
• Very high in protein
• Exceptionally high in fiber
• Moderately low in saturated fat
• Low sodium content
• Can be plant-based by using soy milk and soy protein powder

6) Turkey Sausage, Egg, Tomato, and Spinach

While pork sausages are a popular cooked breakfast choice, turkey sausages offer a slightly healthier alternative with a higher protein content.

Pair them with tomatoes and spinach to add more fiber, vitamins, and minerals.

Ingredients

• 2 turkey sausages
• 2 eggs
• 1 large chopped tomato
• 1 tsp olive oil
• 1 cup (180g) cooked spinach

Preparation Instructions

1. Heat the olive oil in a skillet and gently fry the sausages.
2. Once the sausages start to cook and release some fat, add the chopped tomato to the pan.
3. When the sausages are nearly done, crack the eggs into the pan and fry them to your desired consistency.
4. Serve the sausages, eggs, and tomatoes alongside a cup of cooked spinach.

Preparation time: 20 minutes

Nutritional Profile

This meal provides the following nutritional values:

• Calories: 560 kcal
• Carbohydrates: 21.6 g
• Fiber: 6.5 g
• Fat: 35.6 g
• Saturated fat: 7.7 g
• Protein: 46.7 g
• Sodium: 759 mg

Nutritional Characteristics

• Moderate calorie content
• Very high in protein
• Moderately high in fiber
• Moderately high in saturated fat
• High sodium content

7) Egg, Chive and Turkey Bacon Omelet (Served With Raspberries)

When it comes to omelets, bacon and egg is one of the most popular options. Opting for turkey bacon rather than traditional pork bacon offers a leaner option with higher protein content.

This omelet is a simple, high-protein recipe that requires little preparation time, and the addition of chives enhances its overall flavor.

Ingredients

• 3 large eggs
• 3 slices of turkey bacon
• 1 tbsp (3g) chives
• 1 tbsp olive oil
• 1 cup (150g) raspberries

Instructions

Follow these steps to make this recipe:

1. Chop the turkey bacon and chives into small pieces and pan-fry them until cooked.
2. Heat the olive oil in a skillet over gentle heat.
3. Crack the eggs into a bowl, whisk them, and season with salt and pepper to taste.
4. Once the oil is hot, pour the whisked eggs into the skillet. Let the omelet cook without touching it for the first minute or so to avoid breaking it.
5. After a minute, add the turkey bacon and chives to one side of the omelet.
6. Use a spatula to lift the other half of the omelet and fold it over the bacon and chives.
7. Cook the omelet on both sides until it is done to your preference.

Preparation time: 20 minutes

Nutritional Profile

With ingredients like turkey bacon and eggs, this omelet is high in fat and protein but low in carbohydrates and fiber. Adding a cup of raspberries provides additional fiber and a broader range of vitamins and minerals.

Here is the nutritional profile for the bacon and egg omelet served alongside a cup of raspberries:

• Calories: 559 kcal
• Carbohydrates: 22.3 g
• Fiber: 9.9 g
• Sugars: 4.5 g
• Fat: 38.8 g
• Saturated fat: 9.3 g
• Protein: 29.9 g
• Sodium: 859 mg

Nutritional Characteristics

• Moderate calorie content
• High in protein
• High in fiber
• High in saturated fat
• High sodium content

Note: This omelet is high in sodium and saturated fat, so it is not an ideal option for individuals striving to limit these nutrients.

8) Quark, Nuts, and Fruit

Quark is a little-known yet highly nutritious dairy product that provides a significant amount of protein.

While many people think of it as cheese, quark is technically a dairy product somewhere in between fresh cheese and yogurt.

For a high-protein breakfast, low-fat quark is the better choice as it provides a higher proportion of protein to fat.

To make a quick and easy high-protein breakfast with quark, simply combine it with some nuts and fruit.

In this example, hazelnuts, coconut, kiwi and tangerine are used for a range of different flavors and nutrients.

Ingredients

• 1 cup (240g) quark
• 1 oz (28.35g) hazelnuts
• 1 tbsp chopped coconut or coconut flakes
• 1 kiwi fruit
• 1 medium tangerine

Instructions

1. Put the quark in a bowl and add the chopped fruit and nuts.

Preparation time: 2 minutes

Nutritional Profile

This quark-based breakfast offers the following nutritional profile:

• Calories: 500 kcal
• Carbohydrates: 44.4 g
• Fiber: 8.6 g
• Sugars: 31.6g
• Fat: 20.3 g
• Saturated fat: 3.8 g
• Protein: 37.2 g
• Sodium: 102 mg

Nutritional Characteristics

• Moderate calorie content
• High in protein
• High in fiber
• Low in saturated fat
• Low sodium content

Final Thoughts

As demonstrated in this article, there are many different types of foods we can enjoy for breakfast.

In this regard, breakfast can be anything we have the time to to prepare, and it doesn’t have to consist of cereal or breakfast bars.

The ideas provided in this article are all nutrient-rich, high-protein meals that don’t take an excessive amount of time to make.

For some extra meal-planning ideas, see this list of foods high in protein.

To learn more about the importance of protein, see this guide to its functions and benefits.