The recipe issue. Yummy protein breakfasts!

Hi Friends~

It’s the recipe issue – minus fussy recipes. These breakfast ideas are easy to make, and not super specific in ingredients. Get creative!

I know I know. I keep saying it.

Your body needs protein throughout the day, but it’s especially important to get enough in the morning. Starting your day with a high-protein breakfast sets you up to perform, and even make better food choices for the rest of your day.

How Much Protein To Eat In The Morning

“Eating 15 to 30 grams of protein at breakfast is a great way to regulate your blood sugar and stay satisfied and focused throughout the morning,” says Kelsey Lorencz, RDN, the founder of Eating With Heart Nutrition. “Protein helps slow down the digestion and absorption of carbs, so you’ll feel more energized and alert after your meal.”

The Benefits Of Eating Protein At Breakfast

Not only does protein keep you satisfied, but protein can also help you snack less throughout the day. For example, in one study, people who started their days with between 30 to 39 grams of protein ended up eating 175 fewer calories at lunchtime.

Another study in The American Journal of Clinical Nutrition showed dieters who upped their protein intake to 40 percent of their daily caloric intake burned more calories and fat over 32 hours, compared to people on a standard American diet.

Here are some wonderful breakfast ideas, or use them for any other meal in the day. 


Breakfast Quesadilla

Per serving: 360 calories, 17 g protein, 6 g fat, 40 g carbs, 11 g fiber

A high-protein breakfast quesadilla using black beans, cheese, scrambled eggs, spinach, turkey bacon, and whole-wheat tortillas. Place on a pan to heat until the cheese is melted and then top with sliced avocado. “Black beans are a great source of plant-based protein,” says Michalcyzk, “in addition to the protein in these quesadillas from the eggs and turkey bacon [too].

tex mex breakfast quesadilla royalty free image 1635376529

Protein Oatmeal Muffins

Per serving: 175 calories, 15 g protein, 3 g fat, 25 g carbs, 4 g fiber

Homemade muffins made with eggs, fruit, oats, and protein powder make for a great grab-and-go, protein-packed breakfast, says Maggie Michalcyzk, RDN, the recipe developer behind Once Upon a Pumpkin. “Easy to make ahead of time, protein oatmeal muffins can be flavored with different fruit like banana, apples, blueberries, and pumpkin,” basically anything you have in your fridge. Plus, protein oatmeal muffins pair perfectly with a spoonful or two of your favorite nut butter for an additional punch of added protein.

protein oatmeal muffins

Oat Yogurt Cups

Per serving: 196 calories, 15 g protein, 5 g fat, 33 g carbs, 6 g fiber

Increase the protein in your oatmeal is to add a couple of dollops of Greek yogurt, Neva says. Sprinkle with cinnamon for extra flavor. “This packs 11 grams of protein per serving and is easy to take on the road with you,” she says. “Plus, you get filling fiber and healthy probiotics.” One serving is 1/3 cup oats and four ounces of flavored, low-fat Greek yogurt.

oat yogurt cups

Cottage Cheese Bowl

Per serving: 240 calories, 28 g protein, 5 g fat, 20 g carbs, 4 g fiber

Low-fat cottage cheese is an option many people overlook. The nutrition, taste, cost, and ease of preparation make it a great addition to your breakfast rotation, Rösser says. (Note: Low-fat cottage cheese has more protein per serving than full-fat, although both are great options.) She recommends filling a bowl with one cup cottage cheese, mixing in 1/4 cup black beans, and topping with tomatoes, paprika, salt, and pepper.

cottage cheese bowl

Turkish Fried Egg

Per serving: 200 calories, 15 g protein, 12 g fat, 11 g carbs, 1 g fiber

A popular Turkish dish, courtesy of Marina Rösser, a senior nutrition specialist for the fitness and diet app Freeletics. Sauté red onion, garlic, frozen spinach, and sliced chili peppers in a little olive oil. Once the veggies are soft, add an egg and finish cooking. Top with full-fat Greek yogurt, lemon juice, salt.

turkish fried eggs

Mini Egg Frittatas

Per serving: 353 calories, 31 g protein, 17 g fat, 17 g carbs, 2 g fiber

mini egg fritattas


Mix two whole eggs and one extra egg white together with 2 ounces of sautéed vegetables. For even more protein, add three ounces of turkey sausage. Simply pour the mixture into muffin tins and bake at 350 degrees Fahrenheit until you can insert a knife in them and it comes out clean (in a standard-size muffin tin, that will be about 20 to 25 minutes). One serving is two egg cups.

Blueberry Protein Oatmeal

Per serving: 329 calories, 21 g protein, 11 g fat, 50 g carbs, 8 g fiber

Oatmeal on its own is a delicious breakfast full of fiber and whole grains, but you can round it out and amp up the nutrition by adding protein-packed ingredients like flax meal, chia seeds, soy or almond milk, or protein powder, says Kimberly M. Neva, RD, a nutritionist and bariatric specialist at Rush University Medical Center. Her favorite is 1/3 cup oats topped with one scoop protein powder, one tablespoon flax seeds, and 1/2 cup blueberries.


protein oatmeal


Yeah, I know you know oatmeal is a favorite with all the added extras – it’s my everyday breakfast.

There are so many more great high protein options – I’ll keep ’em coming. Love to know what you thnk!



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