Worried about not being able to complete the protein intake that your body needs? These breakfast recipes are curated to erase all your worries and to give you high protein recipes. A high-protein breakfast is essential for achieving fitness objectives since it provides the building blocks for energy, muscle regeneration, and long-term performance. A high-protein breakfast will keep you satiated for much longer (than your average breakfast cereals which are really high in sugar) and help in building lean muscle mass.
Ingredients: ● ½ cup peeled sweet potato, cubed
● 1 tablespoon olive oil (or coconut oil if you prefer)
● ½ cup chopped green bell pepper
● ¼ tsp paprika
● ¼ tsp salt
● ¼ tsp sage (optional)
● 4 oz lean ground turkey sausage (about ½ cup)
● 2 eggs
● Ground black pepper
● 2 Tbsp chopped fresh cilantro (optional)
Instructions: 1. Cook the sweet potato after heating the oil, over medium-low heat for 10 minutes, in a medium skillet while the sweet potato is covered.
2. Toss and stir it frequently. Add half the salt, paprika, sage, and green pepper.
3. Continue cooking the vegetables uncovered for another 5 to 7 minutes, stirring periodically, until they are barely softened.
4. Take the vegetables out of the skillet and put them aside.
5. With a spoon to break up the sausage as it cooks, sauté it over medium heat in the same skillet until it is no longer pink. If necessary, pour off any excess grease.
6. Add the potato mixture and stir. To make two holes that are three inches in diameter, push the mixture around. Lower the temperature to medium-low.
7. Crack one egg carefully into each hole.
8. Add a little black pepper and the remaining salt to the eggs. Cook, covered, for two to three minutes, or until the egg whites are set.
9. Serve piping hot with bread (optional).
This recipe contains 26 grams of protein .
Ingredients: ● ¼ cup lemon juice
● ¼ cup extra virgin olive oil
● 2 teaspoons of cider vinegar
● 8 cups of water
● 2 ounces of thinly sliced smoked salmon
● 1 tablespoon of distilled white vinegar
● 2 large eggs
● 4 cups mixed salad greens or 2 torn heads of Little Gem lettuce
● 1 head of Treviso or Radicchio, torn (4 cups)
● 1 small fennel bulb, finely sliced
● 2 finely sliced radishes
● 1 teaspoon Dijon mustard
● ⅛ teaspoon ground pepper (a pinch extra for serving)
● 1 cup chopped fresh dill
● 1 cup fresh parsley leaves
● Pinch of ground cumin (optional)
Instructions: 1. Combine lemon juice, oil, cider vinegar, mustard, and pepper in a large mixing bowl.
2. In a large saucepan, combine water and white vinegar and heat it until boiling.
3. Reduce the heat to a low simmer. Gently whisk in a circular manner until the water swirls around the saucepan.
4. Crack one egg at a time into the water. Cook for 3 to 4 minutes, or until the whites are set but the yolks remain runny.
5. Using a slotted spoon, shift the eggs to a clean kitchen towel to drain for one minute.
6. Toss the lettuce (or salad greens), Treviso (or radicchio), fennel, radishes, dill, and parsley with the dressing to coat.
7. Dish the salad topped with salmon and eggs. If preferred, season with cumin and more pepper.
This recipe contains 15 grams of protein .
Ingredients: ● 2 pieces of whole grain or gluten-free bread
● 1 teaspoon olive oil or 1 tablespoon butter
● ¼ avocado, mashed or sliced
● ½ Roma tomato, sliced
● ½ cup cucumber, sliced
● ⅓ cup full-fat cottage cheese
● Pinch of salt
● Pinch of pepper
Preparation: 1. Toast the bread on olive oil in the pan or you can also spread butter over the bread.
2. Then distribute the mashed avocado or arrange the slices on the bread slices.
3. Add the tomato and cucumber slices, followed by a pinch of salt and pepper.
4. With a further sprinkling of salt and pepper, add the cottage cheese.
5. Join the slices together and toast them (optional). This sandwich can be eaten fresh or can make a good option to eat on the go.
This recipe contains about 18 grams of protein .
● Handful of Parsley minced
● Handful of Cilantro minced
● Avocado
For Chickpea Scramble: ● 500 grams or 18oz of Chickpeas (can use canned ones as well)
● ½ teaspoon Turmeric
● ½ teaspoon Salt
● ½ teaspoon Pepper
● ½ cup white onion, diced
● 2 cloves garlic, minced
● ¼ teaspoon extra virgin olive oil
Preparation: 1. Pour chickpeas and a small amount of their water into a bowl. Smash chickpeas gently with a fork, retaining some whole.
2. Mix in the turmeric, salt, and pepper until well blended.
3. Following that, add the minced garlic and diced onion. Heat a pan over medium heat and sprinkle with olive oil.
4. First, sauté the onions until softened. Then, add the garlic and sauté for approximately a minute, or until fragrant. Be careful not to let the garlic brown!
5. When the onions and garlic are cooked through, stir in the mashed chickpeas and sauté for about five minutes.
6. To prepare the breakfast bowls, add some mixed greens to the bottom of the respective bowls and top with the chickpea scramble. Garnish with shredded cilantro and parsley. Add the avocado slices on top and relish this high-protein breakfast.
This recipe contains about 20 grams of protein . You can add a poached or fried egg in case you want to add some more protein.
Turkey-Sweet Potato Breakfast Hash
Ingredients: ● ½ cup peeled sweet potato, cubed
● 1 tablespoon olive oil (or coconut oil if you prefer)
● ½ cup chopped green bell pepper
● ¼ tsp paprika
● ¼ tsp salt
● ¼ tsp sage (optional)
● 4 oz lean ground turkey sausage (about ½ cup)
● 2 eggs
● Ground black pepper
● 2 Tbsp chopped fresh cilantro (optional)
Instructions: 1. Cook the sweet potato after heating the oil, over medium-low heat for 10 minutes, in a medium skillet while the sweet potato is covered.
2. Toss and stir it frequently. Add half the salt, paprika, sage, and green pepper.
3. Continue cooking the vegetables uncovered for another 5 to 7 minutes, stirring periodically, until they are barely softened.
4. Take the vegetables out of the skillet and put them aside.
5. With a spoon to break up the sausage as it cooks, sauté it over medium heat in the same skillet until it is no longer pink. If necessary, pour off any excess grease.
6. Add the potato mixture and stir. To make two holes that are three inches in diameter, push the mixture around. Lower the temperature to medium-low.
7. Crack one egg carefully into each hole.
8. Add a little black pepper and the remaining salt to the eggs. Cook, covered, for two to three minutes, or until the egg whites are set.
9. Serve piping hot with bread (optional).
This recipe contains 26 grams of protein .
Breakfast Salad with Smoked Salmon & Poached Eggs
Ingredients: ● ¼ cup lemon juice
● ¼ cup extra virgin olive oil
● 2 teaspoons of cider vinegar
● 8 cups of water
● 2 ounces of thinly sliced smoked salmon
● 1 tablespoon of distilled white vinegar
● 2 large eggs
● 4 cups mixed salad greens or 2 torn heads of Little Gem lettuce
● 1 head of Treviso or Radicchio, torn (4 cups)
● 1 small fennel bulb, finely sliced
● 2 finely sliced radishes
● 1 teaspoon Dijon mustard
● ⅛ teaspoon ground pepper (a pinch extra for serving)
● 1 cup chopped fresh dill
● 1 cup fresh parsley leaves
● Pinch of ground cumin (optional)
Instructions: 1. Combine lemon juice, oil, cider vinegar, mustard, and pepper in a large mixing bowl.
2. In a large saucepan, combine water and white vinegar and heat it until boiling.
3. Reduce the heat to a low simmer. Gently whisk in a circular manner until the water swirls around the saucepan.
4. Crack one egg at a time into the water. Cook for 3 to 4 minutes, or until the whites are set but the yolks remain runny.
5. Using a slotted spoon, shift the eggs to a clean kitchen towel to drain for one minute.
6. Toss the lettuce (or salad greens), Treviso (or radicchio), fennel, radishes, dill, and parsley with the dressing to coat.
7. Dish the salad topped with salmon and eggs. If preferred, season with cumin and more pepper.
This recipe contains 15 grams of protein .
Cottage Cheese Sandwich
Ingredients: ● 2 pieces of whole grain or gluten-free bread
● 1 teaspoon olive oil or 1 tablespoon butter
● ¼ avocado, mashed or sliced
● ½ Roma tomato, sliced
● ½ cup cucumber, sliced
● ⅓ cup full-fat cottage cheese
● Pinch of salt
● Pinch of pepper
Preparation: 1. Toast the bread on olive oil in the pan or you can also spread butter over the bread.
2. Then distribute the mashed avocado or arrange the slices on the bread slices.
3. Add the tomato and cucumber slices, followed by a pinch of salt and pepper.
4. With a further sprinkling of salt and pepper, add the cottage cheese.
5. Join the slices together and toast them (optional). This sandwich can be eaten fresh or can make a good option to eat on the go.
This recipe contains about 18 grams of protein .
Chickpea Scramble Breakfast Bowl
Ingredient List
For Breakfast Bowl: ● Mixed Greens● Handful of Parsley minced
● Handful of Cilantro minced
● Avocado
For Chickpea Scramble: ● 500 grams or 18oz of Chickpeas (can use canned ones as well)
● ½ teaspoon Turmeric
● ½ teaspoon Salt
● ½ teaspoon Pepper
● ½ cup white onion, diced
● 2 cloves garlic, minced
● ¼ teaspoon extra virgin olive oil
Preparation: 1. Pour chickpeas and a small amount of their water into a bowl. Smash chickpeas gently with a fork, retaining some whole.
2. Mix in the turmeric, salt, and pepper until well blended.
3. Following that, add the minced garlic and diced onion. Heat a pan over medium heat and sprinkle with olive oil.
4. First, sauté the onions until softened. Then, add the garlic and sauté for approximately a minute, or until fragrant. Be careful not to let the garlic brown!
5. When the onions and garlic are cooked through, stir in the mashed chickpeas and sauté for about five minutes.
6. To prepare the breakfast bowls, add some mixed greens to the bottom of the respective bowls and top with the chickpea scramble. Garnish with shredded cilantro and parsley. Add the avocado slices on top and relish this high-protein breakfast.
This recipe contains about 20 grams of protein . You can add a poached or fried egg in case you want to add some more protein.
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