11 Quick And Easy Protein Breakfast Recipes

I’m not suggesting everyone has to eat breakfast, but if you do, a high protein breakfast is a great way to go about it.

The earliest known use of the word breakfast in English was in 1463. A lot has changed since then.

It’s become an inconvenience, shown in the rising popularity of intermittent fasting, where you skip breakfast.

One survey showed taste, speed, filling, quick and healthy are the most important factors for breakfast.

Breakfast has become the side piece to a few more minutes in bed in our already timed stretched lives. You only bother with it at the weekends when you have more time, or if the urge gets too much.

Off the back of this, a market of convenience foods exists to meet the demands of the time poor and hungry consumer.

If you look at the results from a survey run by the Co-Op of Britains top breakfast in 2014, you’ll see what I mean.

1. Full English breakfast
2. Bacon sandwich
3. Tea and toast
4. Porridge
5. Cornflakes
6. Croissants and coffee
7. Scrambled egg on toast
8. Muesli
9. Weetabix
10. Poached egg on toast
11. Fruit and natural yoghurt
12. Scrambled egg and smoked salmon
13. Eggs Benedict
14. Crumpets
15. Shredded Wheat
16. Jam on toast
17. Bagels with cream cheese and salmon
18. Cereal bar
19. Danish pastry
20. Rice Krispies

Of the top 20 breakfasts, 12 are cereal based.

What’s more depressing is that most of those meals taste like shit and are going to do nothing to help your physique. The majority are carb heavy and protein light, which is not the best way to start the day.

Are we so busy or lazy that we can’t start the day with a decent tasting meal? Even if it comes at the cost of our physique and health?

Not if I have anything to do with it.

Food is good for the soul, and I want you to start the day right. Like the good first aider I am, I am going to breathe life back into this neglected meal.

I have browsed the web and selected 11 high protein recipes for you, with not an oat in sight.
Not that there’s anything wrong with oats, overnight oats in a mason jar make for one hell of an Instagram photo.

But why have that when you can have breakfast pizza. One pan Full English breakfast and breakfast muffins?
Think of the hashtags. Think of the likes.

These 11 meals are well worth getting out of bed a few minutes early to make. Although if you’re kind enough to make them for someone else too, you may end up back there.

To download all 11 recipes in a free easy to use PDF Cookbook, click on this link and I’ll send it to you. 

Bon appetite!

protein breakfast

Source: lexiscleankitchen.com

Prep Time: 2 min

Cook Time: 15 min

Total Time: 17 min

Yield: 1

Serves:

Ingredients

  • 455g organic ground turkey (or grass-fed beef)
  • 240 mL salsa of choice
  • 6 organic eggs

Directions

  1. Grease skillet and place turkey into it
  2. Cook until turkey browns
  3. Add in salsa and mix to combine, let cook together for 2-3 minutes
  4. Crack in eggs and cover skillet for 7 minutes or until egg whites are opaque. Cooking time will vary based on how yolky you want your eggs

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2. Easy Feta Kale Eggs Florentine

protein breakfast

This Easy Kale Feta Egg Toast is like classic eggs florentine, but fast and healthy! Sautéed kale mixed with creamy feta served on toast with a fried egg.

Source: wellplated.com

Course: Breakfast

Cuisine: American

Main Ingredient: Eggs

Prep Time: 5 min

Cook Time: 15 min

Total Time: 20 min

Yield: Serves 2

Serves:

Ingredients

  • 2 slices English Muffin Bread sourdough bread, multigrain bread, or English muffin, for serving
  • 3 teaspoons olive oil divided
  • 3 cups chopped kale stems removed
  • 1 teaspoon minced garlic (2 cloves)
  • 18 teaspoon salt plus additional for seasoning
  • 18 teaspoon pepper plus additional for seasoning
  • 18 teaspoon red pepper flakes
  • 2 large eggs
  • 2 ounces feta cheese crumbled

Directions

  1. Toast bread in a toaster, toaster oven, or beneath a broiler. Set aside.
  2. Heat 2 teaspoons olive oil in a large skillet over medium. Add the kale, stir to coat, then cook, stirring occasionally, until the kale begins to soften, about 5 minutes. Add the garlic, 1/8 teaspoon salt, 1/8 teaspoon pepper, and red pepper flakes. Stir and cook 1 additional minute. Remove from heat, stir in the feta cheese, then cover to keep warm.
  3. In a small skillet, heat the remaining teaspoon olive oil over medium. Gently crack eggs into the skillet and sprinkle with a little extra salt and pepper. Cook until whites are nearly set, about 1 minute. Cover skillet, remove from heat and let stand until whites are set, but yolks are still soft, about 3 minutes.
  4. To serve: Place half of the kale on top of each toast, then top with a fried egg. Serve immediately.

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protein breakfast

Source:twohealthykitchens.com

Course: Breakfast

Cuisine: Mexican

Main Ingredient: Eggs

Prep Time:1 min

Cook Time:10 min

Total Time:11 min

Yield: Makes 4 breakfast pizzas

Serves:

Ingredients

  • 4 6-inch corn tortillas
  • 12 cup fat-free refried black beans
  • 12 cup shredded, reduced-fat sharp cheddar cheese
  • 12 cup your favourite salsa (we prefer a more flavorful medium salsa)
  • 12 cup corn kernels (fresh or frozen)
  • 14 cup thinly sliced green onions (from about 2-3 green onions)
  • 4 eggs
  • 14 cup nonfat milk
  • 14 teaspoon kosher salt
  • 4 teaspoons chopped cilantro
  • Additional salsa for serving

Directions

  1. Spread each of the four tortillas with 2 tablespoons of refried beans. Sprinkle each with 2 tablespoons of cheese. Microwave for about 45-60 seconds, until refried beans are hot and cheese is melted. Top each with 2 tablespoons of salsa.
  2. Meanwhile, in a nonstick skillet over medium heat, cook corn kernels and green onions until they are both a bit seared and toasty looking, occasionally stirring, about 4-5 minutes.
  3. While corn and green onions cook, whisk together the eggs, milk, and salt, and then add this egg mixture to the cooked corn and green onions in the skillet. Continue cooking and stirring eggs to scramble.
  4. Spoon scrambled egg and corn mixture onto the salsa-topped tortillas, dividing evenly among all four.
  5. Sprinkle each breakfast pizza with 1 teaspoon cilantro, cut each into wedges, and serve with plenty of extra salsa for dipping.

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4. One-pan English breakfast

protein breakfast

This dish combines all the best ingredients of a traditional English breakfast in one frying pan, with no need to chop anything

Source: bbcgoodfood.com

Main Ingredient: Pork

Prep Time: 5 min

Cook Time: 15 min

Total Time: 20 min

Yield: Serves 4

Serves:

Ingredients

  • 4 good-quality pork chipolata
  • 4 rashers smoked back bacon
  • 140 g button mushroom
  • 6 eggs beaten
  • 8 cherry tomatoes halved
  • handful grated cheese (optional)
  • 1 tbsp snipped chives

Directions

  1. Heat the grill to high. Heat a medium non-stick frying pan, add the chipolatas and fry for 3 mins. Add the bacon, occasionally turning, until it starts to crisp, about 5 mins more. Tip in the mushrooms and continue to cook for a further 3-5 mins. Drain any excess fat and move the ingredients, so they are evenly spread out.
  2. Season the eggs, then add to the pan, swirling to fill the spaces. Gently move with a fork for 2 mins over a low-medium heat until beginning to set. Scatter over the tomatoes, cheese, if using, and chives, then grill for 2 mins until set. Cut into wedges and serve with your favourite sauces.

Amount Per Serving (4)

  • Calories: 349
  • Protein: 25g
  • Sugar: 2g
  • Carbohydrate: 4g
  • Fat: 26g
  • Sodium: 2.27g
  • Fibre: 1g

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5. Smoked Salmon Breakfast Pizza

protein breakfast

There is a conscious omission of salt in this recipe as both smoked salmon and salmon caviar add plenty.

Taste the pizza before you add more. You can also use 2 large bases, dividing the toppings in half and cracking two eggs on each with a bit of space between them.

Source: 84thand3rd.com

Course: Breakfast

Main Ingredient: Eggs

Cook Time: 10 min

Total Time: 10 min

Serves:

Ingredients

  • 4 individual flatbreads pita pockets or pizza bases with a bit of a raised edge
  • 3 Tbsp pesto divided
  • 100 g fresh ricotta
  • 10 cherry tomatoes
  • 4 eggs
  • 100 g Smoked Salmon divided
  • 12 cup  finely grated cheese
  • cracked black pepper
  • 2 Tbsp Salmon Caviar
  • Fresh dill

Directions

  1. Preheat oven to 200°C (400°F). Line a large tray with baking paper and place bases in a single layer.
  2. Spread each base with 1 heaped tsp pesto. Crumble ricotta and halve tomatoes, arrange around edge of each base. Place a small square of salmon into the centres.
  3. Crack an egg into the middle of each pizza, top with finely grated cheese and cracked black pepper.
  4. Bake for 6 – 8 minutes until eggs are just set. If necessary, finish under griller (broiler) for a minute to further cook whites.
  5. Divide remaining smoked salmon and all of the salmon caviar between cooked pizzas. Thin remaining pesto with a bit of water or oil and drizzle over the top. Sprinkle with dill and serve hot or at room temperature.

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6. Quick Mexican breakfast

protein breakfast

Source: jamieoliver.com

Course: Breakfast

Cook Time: 20 min

Total Time: 20 min

Serves:

Ingredients

  • 3 ripe tomatoes
  • 2 roasted red peppers from a jar
  • 4 spring onions
  • 1 lime
  • extra virgin olive oil
  • 1 x 400 g tin of black beans
  • olive oil
  • 8 small flour or corn tortillas
  • 4 large free-range eggs
  • 1 knob of butter

Directions

  1. Make a fast and simple salsa by chopping the tomatoes, peppers and spring onions together on a big board.
  2. Squeeze over the juice from half a lime, drizzle with extra virgin olive oil and season, then use the knife to chop and mix it all together. Taste and add more lime juice if needed.
  3. Drain and pour the black beans into a small saucepan, season, drizzle with olive oil and heat through gently.
  4. Meanwhile, heat a frying pan, toast the tortillas one at a time on both sides until charred, then keep warm under a clean tea towel or foil.
  5. Fry the eggs in a little butter and oil, keeping the yolks nice and soft.
  6. Pop 2 tortillas on each plate and top with beans, salsa and an egg. Serve with salsa verde fresco for a bit of attitude.

Amount Per Serving (4)

  • Calories: 550
  • Protein: 23g
  • Sugar: 8.2g
  • Carbohydrate: 58.5g
  • Fat: 22.7g

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7. Simple Poached Egg and Avocado Toast

protein breakfast

Source: pinchofyum.com

Course: Breakfast

Cook Time: 10 min

Total Time: 10 min

Yield: 1

Serves:

Ingredients

  • 2 eggs
  • 2 slices whole grain bread
  • 13 avocado (usually I cut it in half but don’t use all of it. Okay fine maybe I do.)
  • 2 tablespoons shaved Parmesan cheese
  • Salt and pepper for topping
  • Fresh herbs parsley thyme, or basil) for topping
  • Quartered heirloom tomatoes for serving

Directions

  1. Bring a pot of water to boil (use enough water to cover the eggs when they lay in the bottom). Drop the metal rims (outer rim only) of two mason jar lids into the pot, so they are laying flat on the bottom. When the water is boiling, turn off the heat and carefully crack the eggs directly into each rim. Cover the pot and poach for 5 minutes (4 for super soft, 4:30 for soft, 5 or more for semi-soft yolks).
  2. While the eggs are cooking, toast the bread and smash the avocado on each piece of toast. When the eggs are done, use a spatula to lift the eggs out of the water. Gently pull the rim off of the eggs (I do this right on the spatula, over the water) and place the poached eggs on top of the toast. Sprinkle with Parmesan cheese, salt, pepper, and fresh herbs; serve with the fresh quartered heirloom tomatoes.

Amount Per Serving (1)

  • Calories: 468
  • Protein: 27.2
  • Sugar: 4.9
  • Carbohydrate: 33.5
  • Fat: 25.6
  • Cholesterol: 381.6
  • Sodium: 632.23
  • Fibre: 9

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8. Avocado Bacon and Eggs

protein breakfast

Source: californiaavocado.com

Course: Breakfast

Cook Time: 15 min

Total Time: 15 min

Serves:

Ingredients

  • 1 avocado
  • 2 slices cooked bacon crumbled
  • 2 eggs

Directions

  1. Cut the avocado in half. Scoop out the avocado, so the hole matches the size of your eggs. If you do not do this, the eggs will spill out onto the cookie sheet and make a mess. Crack an egg into each half of the avocado, resting the edge of the avocado on the side of the cookie sheet. This helps keep it stable, so the avocado doesn’t roll and spill the egg. Add the pieces of bacon to the top and place in the oven at 425 degrees for 15 minutes. You can adjust this based on how you like your eggs cooked. Then add salt and pepper to taste.

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9. Breakfast Egg Muffins

protein breakfast

This recipe for breakfast egg muffins is an easy grab and go option for busy mornings. The protein-packed egg muffins are loaded with bacon, cheddar cheese and spinach for maximum flavour!

Source: dinneratthezoo.com

Course: Breakfast

Prep Time: 5 min

Cook Time: 15 min

Total Time: 20 min

Yield: 6 egg muffins

Serves:

Ingredients

  • Cooking spray
  • 6 eggs
  • Salt and pepper to taste
  • 12 cup cooked chopped spinach excess water removed
  • 13 cup crumbled cooked bacon
  • 13 cup shredded cheddar cheese

Directions

  1. Preheat the oven to 375 degrees. Coat 6 cups of a muffin tin with cooking spray or line with paper liners.
  2. Crack the eggs into a large bowl. Use a Braun MultiQuick 7 Hand Blender to blend the eggs until smooth, this will take less than a minute.
  3. Add the spinach, bacon and cheese to the egg mixture and stir to combine.
  4. Divide the egg mixture evenly among the muffin cups.
  5. Bake for 15-18 minutes or until eggs are set.
  6. Serve immediately or store in the refrigerator until ready to eat.

Amount Per Serving (6)

  • Calories: 129

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10. Chorizo Scrambled Eggs

protein breakfast

This tasty and filling paleo recipe features scrambled eggs and spicy chorizo sausage and is accented with sautéed onion and bell pepper. Feel free to increase or decrease the number of eggs or onion depending on your taste. This dish is particularly good eaten with salsa and fresh chopped cilantro.

Source: paleoplan.com

Course: Breakfast

Cook Time: 15 min

Total Time: 15 min

Serves:

Ingredients

  • 1 tablespoon(s) coconut oil
  • 12 medium onion(s) yellow, diced
  • 1 medium bell pepper(s) red, diced
  • 12 pound(s) chorizo sliced (with no filler ingredients)
  • 4 large egg(s)
  • 14 teaspoon(s) sea salt
  • 14 teaspoon(s) black pepper freshly ground
  • 14 teaspoon(s) hot pepper sauce

Directions

  1. Heat a medium saute pan over medium-high heat. When hot, add coconut oil and saute onions for 5 minutes.
  2. Add red pepper and chorizo until the chorizo gets crispy around the edges and the onion turns slightly translucent.
  3. Meanwhile, beat the eggs in a small bowl and add sea salt and black pepper.
  4. Pour the eggs into the pan with the onions, peppers and chorizo.
  5. Scramble the eggs softly until cooked.
  6. Top with hot sauce.

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11. Sweet Potato Breakfast Skillet

protein breakfast

Source: civilizedcavemancooking.com

Course: Breakfast

Prep Time: 10 min

Cook Time: 15 min

Total Time: 25 min

Yield: 3-4

Serves:

Ingredients

  • 4 tablespoons coconut oil
  • 12 medium onion diced (1/2 cup)
  • 12 green pepper diced (1/2 cup)
  • 2 cloves garlic minced
  • 12 pound grass fed ground beef or 2 Italian sausages, casing removed
  • 2 cups shredded sweet potato
  • 2 cups spinach
  • 3 eggs
  • Goat cheese to garnish
  • Avocado to garnish

Directions

  1. Turn your oven’s broiler on high
  2. Preheat a 12 inch cast iron skillet over medium heat and place your coconut oil in the pan
  3. Add your diced onion to the pan and stir for about 3 minutes until they start to get soft
  4. Add in your peppers and garlic and continually stir for 1 minute
  5. Add in your ground beef or Italian sausage and stir for 3-4 minutes or until nice and browned
  6. Add your sweet potato and saute, stirring often, for 3-4 minutes until your sweet potatoes soften
  7. Add your spinach to the pan and stir often until your spinach starts to wilt which should take 2 minutes
  8. Make 3 small wells around your pan and crack an egg into each well
  9. Place your pan six inches under your broiler and cook to your liking. 2 minutes should get you really runny yolks, 3 minutes will almost be a solid yolk and 4 minutes will be a hard yolk
  10. Remove from the oven and serve right from the pan

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No Excuses!

I won’t pretend these are as quick and easy as picking up a protein bar or making a bowl of cereal. But I don’t accept that the more convenient options are anywhere near as tasty or healthy for your body, mind and taste buds.

If you can’t find the time to make just one breakfast from this list of 11, the problem is not how busy you are, the problem is poor time management and prioritisation.

If you’re serious about improving your health, as well as your physique, then finding the extra few minutes is well worth it. Stop viewing food as fuel and stat enjoying it again.

Hopefully, these recipes will help you do that.

Plan To Eat

You may notice the ‘Powered by Plan To Eat’ graphic and were wondering what this is.

This is the meal planning tool that I use to make sure I try different and exciting foods during the week. All you do is clip recipes from anywhere on the web, and it saves it into your cookbook with all the information (ingredients, directions, time, etc.calndar) you need. Then drag and drop the meal calendar according to when you want to eat it. Plan To Eat will then add any prep you need to do and when, as well as all the ingredients you need into your shopping basket.

It’s very easy, very quick and a lot more useful than I thought it would be. I now plan all my weekly evening meals using it and use the shopping list to do my weekly online shop on Sunday.

If your diet is boring, monotonous, or you just want to eat better and more varied meals, you have to give it a go. Click on the graphic below to visit their site.
Simple Meal Planning - Plan to Eat
When you’ve signed up, come back to this blog post and you can save the recipes into your cookbook.

Thanks for reading, I hope these recipes help you start your day in a tastier, healthier way.

To make it was easy as possible for you, I put together a little something-something. Check it out below.

Download All The Recipes In Easy To Use Cookbook PDF

Enter your information below to download all 11 recipes to your smartphone, tablet, or print them off and keep them in the kitchen. 

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