Easy Breakfast Recipes with High Protein for Busy Mornings

The old cliche about breakfast being the most important meal of the day is probably the truest statement ever made when it comes to your health and nutrition. 

Not only eating breakfast but eating one that is high in protein is essential to reach your health goals. 

But let’s face it. Mornings can be hectic, and getting out the door fully dressed can be a huge accomplishment on some days. So breakfast can easily be overlooked and downright skipped. 

That’s why I’m sharing a few easy breakfast recipes that you can keep in rotation so you never miss another breakfast and so you can start your day right. 

Why Is Protein So Important for Breakfast? 

In recent years, skipping breakfast has become glamorized by calling it “intermittent fasting.” However, skipping breakfast or waiting to eat until late in the day has been proven to cause more health issues, especially in women. 

One study showed that eating a protein-rich breakfast resulted in reduced hunger between meals and evening snacking. What you eat first thing in the morning sets up how you’ll eat for the rest of the day. 

Other benefits of a high-protein breakfast include: 

• Balanced blood sugar 
• Insulin regulation 
• Increased muscle mass
• Weight loss 
• Better use glucose from carbs even when eaten later in the day
• Improved focus and productivity 

How Much Protein Should I Eat for Breakfast? 

Ideally, you’ll need 20 to 30 grams of protein to get the most out of your breakfast. 

So, if you’re thinking, “I eat eggs every morning, so I’m doing good!” this post might be a bit of a surprise to you. 

Eggs only have around 6 grams of protein each, so you’d have to eat at least four to get enough protein. 

But don’t worry. That’s why I’ve compiled a list of a few go-to quick breakfast ideas with plenty of protein. 

Easy Breakfast Recipes with Enough Protein on Busy Days

Greek Yogurt Parfait – Total Protein: 23 grams 

Ingredients: 

• 1 cup of Greek yogurt – 17 grams of protein 
• ½ cup of fresh fruit or berries 
• ½  cup of Bob’s Red Mill Granola (or similar. Just look for the protein content) – 6 grams of protein 

Directions: Layer Greek yogurt, fresh berries, and granola in a glass or bowl, and enjoy! 

Scrambled Eggs with Cottage Cheese – Total Protein: 24 grams 

Ingredients:

• 2 eggs – 12 grams of protein 
• 1tablespoon of milk – 1 gram of protein 
• ¼ cottage cheese – 7 grams of protein 
• 1 slice of sourdough toast – 4 grams of protein
• Handful of fresh or frozen spinach (you can also precook onions, bell peppers, or other vegetables you prefer.) 

Directions: 

1. Whisk two eggs and the milk in a bowl with your desired spices. 
2. Heat a pan to medium heat with a splash of olive oil. 
3. Once the pan is hot, add the eggs and stir continuously 
4. Just before the eggs are done cooking, stir in the cottage cheese and spinach 
5. Serve with toast 

Protein Smoothie – Total Protein: Up to 37 grams 

Ingredients: 

• 1  cup of frozen berries or fruit of your choice 
• ¾ cup of cottage cheese (you can also use a protein powder of your choice) – 21 grams of protein
• 1 cup of cow milk – 8 grams of protein. (Oat milk – 3 grams, almond milk – 1 gram, soy milk 8 grams)
• 2 tablespoons of peanut butter or peanut butter powder – 8 grams of protein (almond butter – 6.8 grams) 
• Handful of frozen spinach or kale 

Directions: 

1. Add ingredients to the blender and blend until smooth. You may need a little more or a little less milk for your desired consistency. 

Green Chile Frittata – Total Protein per serving: 21 grams 

Tip: Make this ahead of time to reheat through the week. This recipe is for 10 servings. 

Ingredients 

• ½ cup of melted butter 
• 10 eggs –  6 grams of protein per serving 
• 1 pound of pepper jack cheese – 10.8 grams of protein per serving 
• 2 cups of cottage cheese – 4.8 grams of protein per serving 
• 8 oz of canned green chilies 
• ½ cup of flour 
• 1 tsp baking powder 
• Salt as desired 

Directions:

1.  Grease a 13×9 pan and preheat the oven to 400 degrees fahrenheit 
2. Beat eggs in a bowl
3. Add flour, baking soda, and salt and combine thoroughly 
4. Add melted butter, chilis, cheese, and cottage cheese and mix well 
5. Add batter to the pan and bake for 15 minutes 
6. Reduce heat to 350 and back for 25 minutes more 

Bagel and Lox – Total Protein

Ingredients: 

• 1 Bagel 
• 3 ounces of smoked salmon – 16 grams of protein 
• 2 tablespoons of cream cheese – 2 grams of protein 
• A few cucumber slices 
• A little red onion to taste
• 1 tablespoon of capers 
• Salt and pepper

Directions: 

1. Toast your sliced bagel
2. Spread cream cheese evenly on both halves
3. Add salmon, cucumber, onion, and capers to one side, then top with the other half 

Other protein-dense foods to add to your breakfast: 

• Use tofu in place of scrambled eggs 
• Chicken sausage 
• Ground hamburger (add sage, thyme, and marjoram spices) 
• Edamame on you avocado toast 
• Add tempeh to a breakfast hash 
• Single-serve Greek yogurt or cottage cheese and add fruit 

Looking for More Ways to Fuel Your Performance? Start with Breakfast

At Fueled and Balanced, you get an individualized nutrition program to help you get enough protein with your breakfast and every meal. Protein is essential and is especially important if you’re an active woman. Schedule a free consultation today to learn how working with a non-diet Sports Dietitian can help you reach your health abnd fitness goals.