5 Quick High-Protein Breakfasts (25-30g)

Here are five simple, nutrient-packed breakfasts designed to be quick and easy for busy mornings, each aiming for around 25 - 30g of protein.

These breakfasts combine convenience with nutrition, keeping the ingredient list short for busy mornings while delivering substantial protein to keep you energized, making your meal more balanced for muscle recovery and satiety!


1. Cottage Cheese and Berry Bowl

Nutritional Info:

• Protein: 31g
• Calories: ~270
• Carbs: 18g
• Fat: 8g

 
Ingredients:

• 1 cup (200g) low-fat cottage cheese
• 1/2 cup (75g) mixed berries (e.g., blueberries, raspberries)
• 1 tsp honey (optional)

 
Method:
1.Add cottage cheese to a bowl.
2.Top with mixed berries and drizzle with honey if desired.
3.Enjoy immediately or pack to go.


2. Protein Smoothie
 
Nutritional Info:

• Protein: 30g
• Calories: ~290
• Carbs: 20g
• Fat: 6g

 
Ingredients:

• 1 scoop (25g) vanilla or un-flavoured protein powder
• 1 cup (240ml) unsweetened almond milk
• 1/2 medium banana (50g)
• 1 tbsp peanut butter or (any nut butter of choice)

 
Method:
1.Add all ingredients to a blender.
2.Blend until smooth and creamy.
3.Pour into a glass or bottle for an easy on-the-go breakfast.


3. Egg and Spinach Wrap

Nutritional Info:

• Protein: 30g
• Calories: ~320
• Carbs: 25g
• Fat: 10g

  
Ingredients:

• 3 large egg whites and 1 whole egg
• 1/2 cup (30g) fresh spinach
• 1 small whole-grain tortilla (50g)
• Salt and pepper to taste

Method:
1.Heat a non-stick pan over medium heat. Spray lightly with cooking spray.
2.Whisk eggs and pour into the pan. Add spinach and cook until eggs are set.
3.Place the cooked eggs and spinach onto the tortilla, season with salt and pepper, and wrap tightly.
4.Eat immediately or wrap in foil for later.


4. Greek Yogurt and Nut Butter Bowl

Nutritional Info:

• Protein: 30g
• Calories: ~280
• Carbs: 18g
• Fat: 8g

Ingredients:

• 1 cup (200g) plain non-fat Greek yogurt
• 1 tbsp almond butter or peanut butter
• 1 tsp chia seeds (optional)

Method:
1.Place Greek yogurt in a bowl.
2.Stir in almond or peanut butter until well combined.
3.Sprinkle chia seeds on top if desired for extra fiber.
4.Serve immediately or pack in a container to take with you.


 
5. High-Protein Oat Pancake Recipe

Ingredients:

• 4 tablespoons (32 g) oats
• 2 large eggs
• 1 teaspoon olive oil (for cooking)

Directions:
1.Prepare the batter: In a bowl, mix the oats and eggs until well combined. Let the mixture sit for a couple of minutes to allow the oats to absorb some liquid.
2.Heat the pan: Add olive oil to a non-stick frying pan over medium heat.
3.Cook the pancake: Pour the batter into the pan, spreading it evenly. Cook for 2-3 minutes on one side until golden brown, then flip and cook for another 2 minutes.
4.Serve: Enjoy with a high-protein topping of your choice.


Nutritional Information (Pancake Only, No Toppings)

• Calories: ~255 kcal
• Carbohydrates: 15 g
• Protein: 14 g
• Fat: 14 g

Optimized High-Protein Topping Combinations

​Topping Mix Ingredients      Calories   Carbs (g)  Protein (g)  Fat (g)

Cottage Power                         ~200 kcal      9g             14g              12g 
3 tbsp cottage cheese
+ ½ small avocado
+ 2 cherry tomatoes


Omega Boost                            ~160 kcal      1g              15g              10g 
50 g smoked salmon
​+ 1 tbsp cream cheese


Berry Protein                           ~140 kcal       14g            14g              4g 
¼ cup mixed berries
+ 100 g Greek yogurt (2%)


Mediterranean Muscle           ~180 kcal       12g             13g             10g
2 tbsp hummus
+ ½ grated carrot
+ 2 tbsp crumbled feta


Savory Delight                         ~170 kcal         6g               16g              8g 
2 tbsp beetroot
+ 50 g grilled chicken
+ 1 tsp olive oil