4 High Protein Breakfast Ideas

NutritionBreakfastQuick Recipe Ideas
Written By Theresa Osmer

Eating a healthy breakfast sets the tone for the rest of the day, providing the body with essential nutrients and energy. A balanced morning meal, consisting of a combination of complex carbohydrates, protein, and healthy fats, helps stabilize blood sugar levels, preventing energy dips and reducing the likelihood of overeating later in the day. Breakfast intake has been linked to improved concentration, memory, and overall cognitive performance, making it a crucial meal for students and professionals alike. Furthermore, a nutritious breakfast supports better mood regulation, helping to mitigate mood swings and feelings of irritability. By “breaking your fast” within the first 30-60 minutes of waking, ideally before any caffeine, you can get a healthy kick start to your day!

Making edits to the breakfast routine is a common place I start with patients. I often see where breakfast is being skipped all together or there is not enough protein to balance the carbohydrate intake. Time can certainly be a factor when trying to get breakfast in, so I created 4 quick and high protein breakfast ideas to get you started!

The following recipes will suggest the addition of protein powder and/or collagen powder. I wanted to create an easy reference for patients looking for product recommendations which is where the 2 images above come in handy! As collagen and bone broth proteins are not complete proteins, I try to pair them with other animal protein (such as casein/whey powder, meat, dairy, or eggs) or plant based protein powders. Whey protein is faster to digest, which can make it better for muscle growth but can cause digestive upset while casein is slower to digest and can be a better option for those with sensitive digestion. Plant based protein can be an excellent option for someone wanting to reduce their intake of animal proteins, so I also listed my favorites!

A smoothie feel so cliche to recommend, but it really is an easy and quick way to get in a nutrient dense meal. The recipe above is a base, but you can customize this so easily to your taste and individualized needs. Here are some examples of mineral rich foods you can add to a smoothie:

  • mango/pineapple/papaya/banana: potassium

There are also recipes for smoothie bowls, especially for those of you who want to have some texture with your smoothie. I love THIS CHOCOLATE “PEANUT BUTTER” PROTEIN SMOOTHIE BOWL recipe from PALEOMG.

Cow’s milk may not be everyone’s jam. That is a part of what I am counting for this recipe’s protein, but even if you used my preferred plant based milk, coconut milk, instead, you would still get at least 20gm of protein. You can add an additional scoop of one of the powders for added protein.

If you are curious about raw milk, may I suggest my favorite source: Six S Dairy

A yogurt parfait, much like a smoothie, is super customizable! Using yogurt and collagen powder as the base, you can bring in elements or nutrients to top it with the list above in the smoothie section!

Not only can oatmeal be a great option in terms of fiber, but if can also be customized to your taste! As a note, you would want to add protein powders to your oatmeal after it is cooked.

Ideally, you use steel cut oats or some other version that is not an instant option. However, in a pinch, using the instant option with added protein is still better than skipping breakfast all together. This option works very well for people who are athletes and need a bit more carbohydrate in their morning.

A pro tip for oatmeal is also adding eggs to your stovetop oatmeal such as in THIS recipe.

Overnight oats are another great option for those short on time in the morning. THIS recipe looks so good!

There is nothing quite like a classic breakfast! This is something my husband and I do on the weekends when we have a bit more time, but could easily be done during the week. The Trader Joe’s sausage is already cooked and just needs to be reheated. If you want to really elevate your eggs, have you heard of using cottage cheese to scramble them in? Check it out HERE.

Not hungry in the morning?

Breakfast can be tough for some people that deal with nausea or lack of appetite in the morning. Eating a large breakfast may not be a viable option for you where you are starting from, so to start to train your system, I recommend trying something small and light. Such as a small yogurt parfait or homemade gummies (which are also great for gut health!). Over time, signals of hungry are improved in the morning and nausea dissipates - a sign that metabolism and digestion are both working well!

Theresa Osmer
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