6 Delicious high protein breakfast ideas for busy mornings - My go-to recipes for 30g of protein in minutes

michgerber1
Apr 8
4 min read

Starting your day with a high-protein breakfast doesn’t have to be overwhelming. I like to have a few go-to recipes that I know will deliver at least 30g of protein, and are quick and easy to make. You can also prepare some ingredients in advance and store them in the fridge, like overnight oats.

These are the breakfast ingredients you will always find in my fridge:

Eggs: Most of my mornings start with eggs.
Greek yoghurt: I love the Fage brand.
Cottage cheese (Check to see that you pick a brand that delivers the most protein per 100g)
Frozen berries
Chicken sausages: These are a good source of protein and lean too

Let’s explore some of my favorite breakfast recipes. They are not only easy to make but also packed with protein to fuel your day ahead.

1. Protein-Packed Omelette

There’s something undeniably satisfying about a well-made omelette. It’s a quick, versatile dish where you can easily load in veggies or add additional protein sources to e.g. salmon, chicken or lean mince.

Here’s how to create it: whisk together 3 large eggs and add half a cup of cottage cheese. Toss in herbs and vegetables such as half a cup of spinach or 1 small bell pepper to ramp up the nutritional value.

Simply heat a nonstick pan and pour in the eggs (or use a half teaspoon of coconut or avocado oil). Once the edges begin to set, add the fillings and fold it over. This delicious meal comes together in just under 10 minutes!

320 calories
30 grams of protein
18 grams of fat
9 grams of carbohydrates

Nutritional values can vary depending on the fat content of your cottage cheese and the vegetables you use.

Close-up view of a protein-packed omelette with colorful vegetables — A delicious protein-packed omelette filled with fresh ingredients.

2. Greek Yogurt Parfait

If you prefer something sweet, this Greek yogurt parfait is a great choice! Greek yogurt is rich in protein and can be assembled quickly.

Start with 2 cups of plain Greek yogurt. Layer it with 1 cup of mixed berries and sprinkle on 1/4 cup of granola (I like to make my own to avoid unnecessary sugars and oils) or 1 ounce (28g) of chopped nuts. This filling breakfast is customizable, allowing you to create your perfect blend or fruit, nuts or granola.

Parfait with 1 Ounce (28g) Chopped Almonds (Macros will vary based on the type of nuts)

480 calories
48 grams of protein
15 grams of fat (if using non fat greek yoghurt)
21 grams of carbohydrates

Parfait with estimated lower-sugar/oil homemade granola

440 calories (This is a wide range depending on your granola)
49 grams of protein
5.5 grams of fat (Again, highly dependent on your granola)
35 grams of carbohydrates (Also depends on your granola)

3. Protein Smoothie

A smoothie is a fantastic way to get protein and nutrients, especially when you’re short on time.

For a high-protein smoothie, blend together 1 scoop of protein powder with 1 cup of Greek Yoghurt. Add some frozen berries and 1 tablespoon of almond butter for added creaminess and flavor. This nutritious drink takes less than 5 minutes to prepare!

360 calories
44 grams of protein
9 grams of fat
20 grams of carbohydrates

Nutritional values can vary depending on the fat content of your Greek Yoghurt and the type of protein powder you use.

High protein strawberry smoothie with 44g of protein

4. Quinoa Breakfast Bowl

Quinoa, often thought of as a salad ingredient, serves as a protein-rich breakfast option as well.

Cook 1 cup of quinoa and mix it with 2 scrambled eggs. Add veggies like 1/2 cup of diced tomatoes or 1/2 an avocado for healthy fats. By the end, you've made a savoury bowl that will keep you satisfied until lunch.

With 1/2 Cup Diced Tomatoes:

380 calories
21 grams of protein
13.7 grams of fat
44 grams of carbohydrates

With 1/2 Avocado:

476 calories
21.4 grams of protein
24 grams of fat
46 grams of carbohydrates

5. Tofu Scramble

For a plant-based option, consider a tofu scramble. It’s hearty and full of flavor.

Begin by crumbling half a block of firm tofu (250 g). Sauté it with 1/2 cup of chopped bell peppers and 1/4 cup of onions along with spices such as turmeric for color. Add 1 tablespoon of hemp seeds. Top with 3 tablespoons of nutritional yeast to enhance the cheesy flavor and increase protein content slightly, making this breakfast both satisfying and nourishing. You can also decrease the amount of tofu and add a scoop of high protein vegan powder.

337 calories
31 grams of protein
17 grams of fat
18 grams of carbohydrates

The values could vary dependent on the type of tofu you use.

6. Overnight Protein Oats

Get ahead of the morning rush by preparing your oats the night before.

Mix 1/2 cup of rolled oats (5g of protein), 1 cup of milk (for another 8g), and 1 scoop of protein powder. Customize your oats with cinnamon and a little honey or maple syrup. Place in the fridge overnight. In the morning, just add your favorite toppings like fruits (I love using berries) or nuts, and breakfast is ready to enjoy!