HIGH PROTEIN BREAKFAST IDEAS

Ever finish a meal thinking it was hearty enough, but still feel hungry? Or maybe you find yourself lacking the energy to smash your workout? Trust me, I’ve been there, but no worries — I’ve got you covered!

If you’re looking for a way to stay full, satisfied, and energized, I’m sharing some of my go-to high-protein breakfasts. These recipes have become a staple in my daily routine, and they’ve made a world of difference in pushing me through tough training sessions. 

1. Overnight Protein Oats

Ingredients

Serves 1

 40-50 grams of Oats- old fashioned oats

1 scoop of Whey Protein - any flavour or brand! Alternative to protein powder  - greek yogurt if you don't have protein powder to hand.

170 ml of Milk/Water- any type of milk depending on preference

Optional toppings -  (banana, rasberries, blueberries, almonds )

1/2 tablespoon of Chia seeds - for added fiber, protein and healthy fats. Chia seeds also absorb some liquid, making the end result a little thicker. 

1/2 teaspoon of Maple syrup for sweetness or cinnamon to bring the flavours together! 

Nutritional Information 

30 g of Protein and  460 calories

Instructions

STEP 1 
In a small container, combine all the ingredients except the toppings.

STEP 2
 Cover with a lid and refrigerate overnight, or for at least 1-2 hours.

STEP 3

In the morning, give it a stir. The protein powder, oats, and chia seeds will have absorbed much of the liquid, so you may want to add a little more milk or water before serving. 

STEP 4 

 Add your favorite toppings and enjoy! For the nutrition facts, I used ½ cup of blueberries and ½ tablespoon of almond butter

One great thing about overnight oats is that they can be prepared ahead of time! Once you've made them, simply store them in an airtight container in the fridge for 3-5 days. You can even double or triple the recipe to have breakfast ready for several days. 

Full recipe: atingbirdfood.com/protein-overnight-oats/ 

2. Protein Pancakes

Ingredients                                            

Serves 2   

1 Banana

75g of oats

2 tbsp milk (dairy, soya, oat, nut milks all work)

Pinch of Cinnamon

3 large eggs

1 tbsp of baking powder

scoop of protein powder or 200g of greek yogurt

Coconut oil, spray oil for frying

Drizzle of maple syrup, nutella, berries or sliced banana to top                                                                             

Nutritional information 

30g of protein and 460 calories per serving

Instructions

STEP 1

Blend the banana, oats, eggs, milk, baking powder, cinnamon, and protein powder in a blender for 1-2 minutes until smooth. Make sure the oats are fully broken down; if not, blend for an additional minute.

STEP 2

Heat a drizzle of oil in a pan. Pour or ladle 2-3 rounds of batter into the pan, leaving some space between them to spread. Cook for 1-2 minutes until bubbles form on the surface and the underside is golden. Flip and cook for another minute until cooked through. Transfer the pancakes to a warmed oven and repeat with the rest of the batter. Serve stacked with nut butter, maple syrup, and fruit.

Full recipe: https://www.bbcgoodfood.com/recipes/easy-protein-pancakes 

3. Salmon Egg and Avocado Bagel 

Ingredients                                                  Serves 1                                                         1 Bagel                                                             1 egg (boiled, poached or fried)                 1/2 avocado                                                         100 grams of smoked salmon                           Pinch of salt and pepper

Nutritional Information 
22 Grams of Protein 366 Calories per serving

Instructions

STEP 1

Poach two eggs in simmering water for 3-4 minutes. Meanwhile, toast the bagels.

STEP 2
Peel and mash the avocado, then spread it over the toasted bagels. Add a squeeze of lemon juice.

STEP 3
Top the avocado with smoked salmon slices, then place a poached egg on each bagel. Finish with a sprinkle of pepper and serve

More recipes to try!
https://www.olivemagazine.com/recipes/healthy/10-high-protein-breakfast-recipes-to-try/