Breakfast With Protein – 14 Ideas To Start Your Day Right

Protein is an essential nutrient for your body. It helps you build and repair muscles, organs, skin, hair, and nails. It also keeps you feeling full and satisfied for longer, which can help you control your appetite and weight. But how do you get enough protein in your breakfast? Here are 14 ideas to inspire you.

1. Greek Yogurt Parfait

Greek yogurt is a great source of protein, with about 17 grams per cup. It’s also packed with calcium and other essential nutrients. Pairing it with fresh or frozen fruits, granola, nuts, seeds, or honey makes it a satisfying and guilt-free breakfast option.

Here’s how to make a Greek yogurt parfait:

1. Choose a glass or jar and start by layering in a spoonful of Greek yogurt.
2. Top with your favorite fruits, granola, nuts, seeds, or honey.
3. Repeat the layers until you reach the top of the glass or jar.
4. Enjoy!

Here are a few tips for making the most of your Greek yogurt parfait:

• Use a variety of toppings to add flavor and texture to your parfait.
• Choose fresh or frozen fruits that are in season.
• Use whole-grain granola for added fiber and nutrients.
• Add nuts and seeds for a boost of protein and healthy fats.
• Drizzle with honey or maple syrup for a touch of sweetness.

2. Scrambled Eggs With Spinach And Cheese

Eggs are one of the best foods for protein, with about 6 grams per egg. Spinach is rich in iron, calcium, and antioxidants, while cheese adds some extra protein and calcium. This delicious and nutritious breakfast will give you the energy you need to power through your morning.

Here’s how to make this breakfast with high protein:

1. Heat a tablespoon of olive oil in a skillet over medium heat.
2. Add a handful of spinach to the skillet and cook until wilted.
3. Add a cup of scrambled eggs to the skillet and cook until cooked through.
4. Sprinkle a quarter cup of shredded cheese over the eggs and cook until melted.
5. Serve on whole wheat toast or a tortilla with your favorite toppings, such as avocado, salsa, or hot sauce.

3. Peanut Butter Banana Smoothie

Smoothies are a quick and easy way to get a breakfast with protein, especially when you’re in a hurry. A peanut butter banana smoothie is a classic for a reason: it’s delicious, creamy, and packed with protein and other nutrients.

To make a peanut butter banana smoothie, simply blend together milk or plant-based milk, a banana, and peanut butter. You can also add other ingredients like oats, flax seeds, or protein powder for extra fiber and protein.

Here’s a simple recipe for a peanut butter banana smoothie breakfast with protein:

Ingredients:

• 1 cup unsweetened almond milk
• 1 large frozen banana
• 2 tablespoons creamy peanut butter
• 1/2 cup nonfat Greek yogurt
• 1 scoop vanilla protein powder (optional)

Instructions:

1. Combine all ingredients in a blender and blend until smooth.
2. Pour into a glass and enjoy!

Tips:

• For a thicker smoothie, add less milk or plant-based milk.
• For a sweeter smoothie, add a bit of honey or maple syrup.
• To add extra fiber, add 1/2 cup of cooked oats or 1 tablespoon of chia seeds.
• To add extra protein, add 1 scoop of vanilla protein powder.

4. Oatmeal With Nuts And Berries

Oatmeal is a healthy breakfast staple that is packed with fiber and nutrients. But did you know that you can also boost its protein content by adding nuts and berries?

Nuts are a great source of healthy fats, protein, and minerals, while berries are loaded with antioxidants, vitamins, and fiber. When you add nuts and berries to your oatmeal, you’re creating a breakfast with protein that is both delicious and nutritious.

Here’s a simple recipe for an oatmeal breakfast with protein and nuts and berries:

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or milk
• 1/4 cup berries
• 1/4 cup almonds, chopped
• 1 tablespoon peanut butter
• 1 teaspoon honey or maple syrup (optional)

Instructions:

1. Combine the oats, water or milk, and berries in a saucepan over medium heat.
2. Bring to a boil, then reduce heat to low and simmer for 5 minutes, or until the oats are cooked through.
3. Stir in the almonds, peanut butter, and honey or maple syrup (if using).
4. Serve hot and enjoy!

This oatmeal breakfast with protein and nuts and berries is a delicious and satisfying way to start your day. It’s packed with nutrients and fiber, and it will keep you feeling full and energized until lunchtime.

5. Cottage Cheese With Fruit – Breakfast With Protein

Cottage cheese is a versatile and nutritious breakfast option that is packed with protein. With about 12 grams of protein per half cup, cottage cheese is a great way to start your day off on the right foot.

One of our favorite ways to enjoy cottage cheese for breakfast is to pair it with fresh or canned fruit. This combination is light, refreshing, and packed with nutrients. To make this breakfast even more flavorful, I like to sprinkle on some cinnamon or nutmeg.

Here’s a simple recipe for a cottage cheese with fruit breakfast with protein:

Ingredients:

• 1/2 cup cottage cheese
• 1/2 cup fresh or canned fruit (such as berries, bananas, or peaches)
• 1/4 teaspoon cinnamon or nutmeg

Instructions:

1. Combine the cottage cheese and fruit in a bowl.
2. Sprinkle with cinnamon or nutmeg (optional).
3. Enjoy!

6. Avocado Toast With Egg

Avocado toast is a popular breakfast with protein for a reason: it’s delicious, nutritious, and easy to make. Avocados are a good source of healthy fats, fiber, and potassium, which can help lower blood pressure and improve heart health. Eggs are a great source of protein, which is essential for building and repairing muscles.

To make avocado toast with egg, simply mash an avocado and spread it on a piece of toast. Top with a fried or poached egg and season with salt, pepper, and other desired toppings.

Here are a few tips for making the perfect avocado toast with egg breakfast:

• Use high-quality bread. A sturdy bread, such as whole-wheat or sourdough, will hold up well to the weight of the avocado and egg.
• Mash the avocado until it is smooth. This will make it easier to spread on the toast.
• Season the avocado toast with salt and pepper to taste. You can also add other desired toppings, such as lemon juice, hot sauce, or sesame seeds.
• Cook the egg to your liking. For a fried egg, heat a small amount of oil in a skillet over medium heat. Crack the egg into the skillet and cook until the white is set and the yolk is cooked to your liking. For a poached egg, fill a small saucepan with water and bring it to a simmer. Crack the egg into a small bowl and gently slide it into the simmering water. Cook for 3-4 minutes, or until the white is set and the yolk is cooked to your liking.

Avocado toast with egg is a delicious and satisfying breakfast that is packed with protein and nutrients. It’s also a great way to start your day off on a healthy note.

7. Quinoa Breakfast With Protein Bowl

Quinoa Breakfast Bowl: A Protein-Packed and Delicious Morning Meal

Start your day off right with a quinoa breakfast bowl! This delicious and nutritious meal is packed with protein, fiber, and minerals, and it’s easy to customize to your liking.

To make a quinoa breakfast bowl, simply cook some quinoa with milk or plant-based milk and cinnamon. Once the quinoa is cooked, spoon it into a bowl and top it with your favorite fruits, nuts, seeds, and coconut flakes.

Here are a few ideas for toppings:

• Fruits: berries, bananas, apples, peaches, mangoes, etc.
• Nuts: almonds, walnuts, pecans, cashews, etc.
• Seeds: chia seeds, flax seeds, pumpkin seeds, etc.
• Coconut flakes
• Yogurt
• Honey or maple syrup
• Peanut butter or almond butter

Get creative and experiment with different toppings to find your perfect combination.

Here’s a simple recipe for a quinoa breakfast  with protein:

Ingredients:

• 1/2 cup quinoa
• 1 cup milk or plant-based milk
• 1/2 teaspoon cinnamon
• 1/4 cup berries
• 1/4 cup nuts
• 1 tablespoon seeds
• 1 tablespoon coconut flakes

Instructions:

1. Combine the quinoa, milk or plant-based milk, and cinnamon in a saucepan over medium heat.
2. Bring to a boil, then reduce heat to low and simmer for 15 minutes, or until the quinoa is cooked through.
3. Spoon the quinoa into a bowl and top with the berries, nuts, seeds, and coconut flakes.

8. Ham And Cheese Croissant

If you’re looking for a delicious and satisfying breakfast with protein, look no further than the ham and cheese croissant! This classic breakfast treat is packed with flavor and nutrients, and it’s sure to start your day off on the right foot.

Ham and cheese are both good sources of protein, with about 7 grams per ounce each. This makes the ham and cheese croissant a great option for people who are looking to boost their protein intake in the morning.

In addition to its protein content, the ham and cheese croissant is also a good source of carbohydrates and fat. This makes it a balanced and nutritious breakfast option that will keep you feeling full and energized until lunchtime.

To make a ham and cheese croissant, simply slice a croissant in half and fill it with your favorite ham and cheese. You can also add some lettuce, tomato, or mustard for some extra flavor and freshness.

Here are a few tips for making the perfect ham and cheese croissant:

• Use high-quality ingredients. The quality of your ingredients will make a big difference in the taste of your croissant. Choose a fresh, flaky croissant and high-quality ham and cheese.
• Be creative with your toppings. In addition to the classic ham and cheese, you can also add other toppings to your croissant, such as bacon, avocado, or eggs.
• Heat your croissant before eating. This will help to soften the croissant and melt the cheese.

9. Protein Pancakes

Pancakes are a classic breakfast food that everyone loves. But did you know that you can make your pancakes even more nutritious by adding protein powder to the batter?

Protein powder is a great way to boost the protein content of your breakfast. It comes in a variety of flavors and varieties, such as whey, soy, pea, and hemp. You can choose the one that suits your taste and dietary needs.

To make protein pancakes, simply add a scoop of protein powder to your pancake batter. You can then cook your pancakes as usual and top them with your favorite fruits, nuts, syrup, or whipped cream.

Here are a few tips for making the perfect protein pancakes breakfast with protein:

• Use high-quality ingredients. The quality of your ingredients will make a big difference in the taste and texture of your pancakes. Choose fresh eggs, milk, and flour.
• Don’t overmix the batter. Overmixing the batter will make your pancakes tough. Mix just until the ingredients are combined.
• Cook your pancakes over medium heat. This will help to ensure that they cook through evenly.
• Serve your pancakes immediately. Pancakes are best served fresh and warm.

Protein pancakes are a delicious and nutritious breakfast option that is sure to start your day off right. They are packed with protein, fiber, and carbohydrates, which will keep you feeling full and energized until lunchtime.

10. Tofu Scramble

This is a delicious breakfast with protein option that is perfect for everyone, regardless of dietary restrictions. Tofu is made from soybeans and is a good source of protein, fiber, and calcium. It is also low in calories and saturated fat.

To make tofu scramble, simply crumble tofu and cook it with some oil, onion, garlic, turmeric, salt, pepper, and nutritional yeast. You can also add some vegetables like mushrooms, peppers, spinach, or tomatoes for some extra color and nutrients.

Here is a simple recipe for tofu scramble:

Ingredients:

• 1 block firm tofu, crumbled
• 1 tablespoon olive oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1/2 teaspoon turmeric
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup nutritional yeast
• 1/4 cup chopped vegetables (optional)

Instructions:

1. Heat the olive oil in a large skillet over medium heat.
2. Add the onion and garlic and cook until softened, about 5 minutes.
3. Add the tofu, turmeric, salt, and pepper and cook until the tofu is heated through, about 5 minutes more.
4. Stir in the nutritional yeast and vegetables (if using) and cook until heated through, about 2 minutes more.
5. Serve immediately and enjoy!

Tofu scramble is a versatile and delicious breakfast option that can be customized to your liking. You can add different vegetables, spices, and toppings to create your perfect scramble. Tofu scramble is also a great option for meal prepping, as it can be stored in the refrigerator for up to 3 days.

11. Chia Pudding

They may be small, but chia seeds are packed with nutrients, including protein, fiber, and omega-3 fatty acids. This makes them a great addition to any breakfast, but they’re especially well-suited for a protein-rich breakfast.

To make chia pudding, simply combine chia seeds with milk or plant-based milk and let them sit overnight in the refrigerator. The chia seeds will absorb the liquid and swell up, creating a thick and creamy pudding. You can then add your favorite toppings, such as fruit, nuts, seeds, or honey.

Here is a simple recipe for chia pudding:

Ingredients:

• 1/4 cup chia seeds
• 1 cup milk or plant-based milk
• Toppings of your choice (such as fruit, nuts, seeds, or honey)

Instructions:

1. Combine the chia seeds and milk in a jar or container.
2. Stir to combine and cover tightly.
3. Refrigerate overnight, or for at least 4 hours.
4. Stir again and top with your favorite toppings.
5. Enjoy!

12. Breakfast burrito: 

Breakfast burritos are a delicious and convenient way to start your day. They’re also a great way to get a protein-rich breakfast.

To make a breakfast burrito, simply fill a whole wheat tortilla with scrambled eggs, cheese, black beans, salsa, and avocado. You can also add other ingredients, such as bacon, sausage, or vegetables.

Here is a simple recipe for a breakfast with protein burrito:

Ingredients:

• 1 whole wheat tortilla
• 1 egg, scrambled
• 1/4 cup shredded cheese
• 1/4 cup black beans, rinsed and drained
• 1 tablespoon salsa
• 1/4 avocado, mashed

Instructions:

1. Warm the tortilla in a skillet over medium heat.
2. Spread the scrambled eggs, cheese, black beans, salsa, and avocado on the tortilla.
3. Roll up the tortilla and cut it in half.
4. Serve immediately and enjoy!

This breakfast burrito has about 25 grams of protein per serving, making it a great breakfast with protein. It’s also a good source of fiber and healthy fats.

Breakfast burritos are also very versatile and can be customized to your liking. You can add different ingredients, such as bacon, sausage, vegetables, or different types of cheese. You can also make breakfast burritos ahead of time and freeze them for a quick and easy breakfast on the go.

13. Overnight oats with peanut butter

Overnight oats with peanut butter is a delicious, nutritious, and easy breakfast that is perfect for busy mornings. It’s also a great way to get a protein-rich breakfast.

To make overnight oats with peanut butter, simply mix some rolled oats with milk or plant-based milk, peanut butter, chia seeds, and honey in a jar and refrigerate it overnight. In the morning, you’ll have a creamy and nutty oatmeal that is ready to enjoy. You can top it with your favorite toppings, such as sliced banana, berries, or nuts.

This meal has about 18 grams of protein per serving, making it a great way to start your day off right. It’s also a good source of fiber and healthy fats.

Here is a simple recipe for overnight oats with peanut butter:

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk or plant-based milk
• 1 tablespoon peanut butter
• 1 tablespoon chia seeds
• 1 teaspoon honey (optional)
• Toppings of your choice (such as sliced banana, berries, or nuts)

Instructions:

1. Combine all of the ingredients in a jar or container.
2. Stir to combine and cover tightly.
3. Refrigerate overnight, or for at least 4 hours.
4. Stir again and top with your favorite toppings.
5. Enjoy!

Overnight oats with peanut butter is a versatile and delicious breakfast with protein option that is perfect for people of all dietary needs. It’s a great way to start your day with a protein-rich and satisfying meal, and it requires minimal effort to prepare.

14. Salmon and cream cheese bagel

Start your day off right with a delicious and protein-packed salmon and cream cheese bagel. This breakfast is quick and easy to make, and it’s packed with nutrients that will keep you feeling full and energized all morning long.

To make a salmon and cream cheese bagel, simply spread some cream cheese on a whole wheat bagel and top it with smoked salmon, capers, and dill. You can also add other toppings, such as sliced avocado, red onion, or microgreens.

Salmon is a rich source of protein and omega-3 fatty acids, which are good for your brain and heart health. Cream cheese is a good source of protein and calcium. Whole wheat bagels are a good source of fiber and complex carbohydrates.

This meal has about 22 grams of protein per serving, making it a great way to start your day off right. It’s also a good source of fiber, healthy fats, and other essential nutrients.

Here is a simple recipe for a salmon and cream cheese bagel:

Ingredients:

• 1 whole wheat bagel
• 1 tablespoon cream cheese
• 1 ounce smoked salmon
• 1 tablespoon capers
• 1 teaspoon chopped fresh dill
• Optional toppings: sliced avocado, red onion, microgreens, etc.

Instructions:

1. Toast the bagel until golden brown.
2. Spread the cream cheese on the toasted bagel.
3. Top with the smoked salmon, capers, and dill.
4. Add any additional toppings desired.
5. Enjoy!

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Further resources for weight loss

• Trying to lose weight fast – what works and what doesn’t
• High protein foods that help you lose weight
• How to get weight loss motivation
• How to help someone with an eating disorder