15 Quick And Easy Protein-Rich Breakfast Ideas With Recipes

Have breakfast. Not just any breakfast, but a high-protein breakfast to jump-start your day, lose weight, build lean muscle, and be healthy (1), (2). The Recommended Dietary Allowance (RDA) of protein is 0.8 g protein per kg body weight, 25-30 grams of which should come from breakfast (3), (4). But a lack of knowledge/time (and/or misinformation) can prevent you from having a protein-charged breakfast. And that’s why, today, I am sharing my favorite top 15 hassle-free, easy, and quick high-protein breakfast ideas with you. Let’s cut to the chase and get cooking. Swipe up!

1. Egg And Mushroom Frittata

Calories – 254; Protein – 25.9g

Cooking Time – 15 mins; Serves – 2

Ingredients

• 3 large egg whites
• 2 egg yolks
• 4 oz sliced button mushroom
• ½ teaspoon dried oregano
• ½ teaspoon dried thyme
• 1 tablespoon cheddar cheese
• Cooking spray
• ½ teaspoon pepper
• Salt to taste

How To Prepare

1. Preheat the broiler.
2. Heat a skillet and coat it with cooking spray.
3. Sauté the mushrooms for 2 minutes.
4. Transfer them to a large bowl.
5. Add the egg whites and yolks, herbs, cheese, salt, and pepper. Mix well.
6. Wipe the skillet and coat it with cooking spray.
7. Add the egg and mushroom, mix well and cook for 3-4 minutes.
8. Remove from the flame and broil it for 3 minutes.
9. Take it out and cut into four slices. Enjoy!

2. Oats, Blueberry, Seeds, And Nuts Smoothie

Calories – 540; Protein – 24 g

Cooking Time – 15 mins; Serves – 1 

Ingredients

• ¼ cup rolled oats
• ¼ cup blueberries
• 1 tablespoon ground flaxseeds
• 4-5 almonds
• 1 cup coconut milk/milk
• 1 teaspoon pepita
• 1 teaspoon chia seeds
• Mint leaves for garnish

How To Prepare

1. Toss all the ingredients, except the mint leaves, in a blender.
2. Blitz it well.
3. Pour it into a mason jar.
4. Garnish with mint leaves (this is optional, but good-looking food in the morning will uplift your mood in a jiffy!) and drink it or take it to work/school.

3. Ricotta Cheese Parfait

Calories – 450; Protein – 24.75 g

Cooking Time – 15 min; Serves – 1

Ingredients

• ½ cup ricotta cheese (preferably homemade)
• ¼ cup strawberries, halved
• 2 teaspoons chia seeds
• ¼ cup pomegranate
• ¼ cup instant oats
• 1-2 teaspoons slivered almonds
• 3 dates, sliced

How To Prepare

1. Toss the ricotta cheese in a bowl and blend into a thick creamy consistency.
2. Transfer it to a bowl.
3. Add the fruits, nuts, seeds, and oats.
4. Give it a quick stir, and it’s ready!

4. Bacon, Baked Beans, And Eggs

Calories – 453; Protein – 31 g

Cooking Time – 20 min; Serves – 1

Ingredients

• 2 large eggs
• ½ cup baked beans
• 2 strips of bacon
• ¼ white onion, chopped
• Cooking spray

How To Prepare

1. Heat a pan and cook the baked beans for 3-4 minutes.
2. Take another pan, coat it with cooking spray and cook the bacon until it turns crispy.
3. Take out the bacon strips and put them on a plate.
4. Add the chopped onion to the same pan and cook for a minute.
5. Crack open two eggs and fry them until the egg whites harden.
6. Transfer the fried eggs and baked beans to the plate containing the bacon.

5. Banana And Peanut Butter Pancake

Calories – 189; Protein – 30.76 g

Cooking Time – 25 mins; Serves – 2

Ingredients

• ½ cup all-purpose flour
• ½ cup milk
• 1 egg
• 1 tablespoon olive oil
• ½ banana, mashed
• 2-3 tablespoons peanut butter
• 1 tablespoon organic honey
• 1 teaspoon vanilla extract
• ½ teaspoon cinnamon
• ½ teaspoon baking powder

How To Prepare

1. Preheat a griddle.
2. Mix the flour and baking powder in a bowl.
3. Add the other ingredients and mix thoroughly.
4. Add a ladle of the batter to the griddle.
5. Cook until you see bubbles on the edges of the pancake.
6. Flip over and cook for 2 more minutes.
7. You can top the pancakes with banana slices or berries.

6. Bacon And Salmon Grilled Sandwich

Calories – 689; Protein – 46 g

Cooking Time – 30 mins; Serves – 4

Ingredients

• 8 slices of bread
• 8 slices of bacon
• 1 ½ oz canned smoked salmon
• 3 tablespoons olive oil
• 2 tablespoons lime juice
• Salt to taste
• ½ teaspoon pepper

How To Prepare

1. Use a grill pan to grill the bread slices.
2. Heat another pan and add olive oil.
3. Cook the bacon strips until they are crispy.
4. Add two bacon slices each to four slices of bread.
5. Top it with smoked salmon, lime juice, salt, and pepper.
6. Close each sandwich with the four other bread slices. And it’s ready!

7. Chickpea Flour Crepes

Calories – 402; Protein – 25 g

Cooking Time – 30 min; Serves – 2

Ingredients

• 1 cup chickpea flour
• ¼ cup chopped red onion
• ½ cup chopped tomato
• ½ cup chopped coriander leaves
• ½ teaspoon ginger-garlic paste
• ½ teaspoon cumin seeds
• ½ teaspoon turmeric
• ½ teaspoon finely chopped seeded green chili
• Salt to taste
• ⅔ cup water
• Cooking spray
• Mint chutney
• Greens (baby spinach, coriander leaves, Swiss chard, and scallions)

How To Prepare

1. Add cumin seeds, salt, and turmeric to the bowl containing chickpea flour and mix.
2. Add water and mix well so that there are no lumps.
3. Add the chopped veggies and mix well.
4. Heat a pan and coat it with cooking spray.
5. Add a ladle of the batter and turn the pan on all sides so that the batter spreads evenly.
6. Let it cook until it turns golden brown. Flip it over and cook for 3 minutes.
7. Serve it with mint chutney and greens.

8. Sausage Omelet

Calories – 384; Protein – 30.05 g

Cooking Time – 25 min; Serves – 2

Ingredients

• 4 large eggs
• 4 chicken sausages, sliced
• 1 medium boiled leftover potato with skin, cubed (optional)
• ½ cup bell pepper, sliced
• 5-6 slices of seeded green chili
• Cilantro
• Salt to taste
• ¼ teaspoon pepper
• Cooking spray

 How To Prepare

1. Heat a pan and coat it with cooking spray.
2. Toss in the sliced sausages and cook for 4 minutes.
3. In the meanwhile, crack open the eggs, add the veggies, salt, and pepper. Whisk well.
4. Transfer the sausages from the pan to a bowl.
5. Add the egg to the pan. Spread it evenly and cook for 2 minutes.
6. Add the cooked sausage slices. Cook until the egg is half-cooked.
7. At this point, you can either flip the omelet or let it cook for 3-4 minutes over a low flame to cook the egg completely.
8. Garnish with cilantro and dig in.

9. Chocolate Peanut Butter Oats

Calories – 736; Protein – 24.6 g

Cooking Time – 15 mins; Serves – 1

Ingredients

• ½ cup instant oats
• 1 cup skimmed milk (if lactose intolerant, replace it with soy milk)
• 1 tablespoon cocoa powder
• 1 piece of dark chocolate
• 1 banana
• 1 tablespoons peanut butter
• 1 teaspoon cinnamon
• A few berries
• A light drizzle of maple syrup

 How To Prepare

1. Add the skimmed milk or soy milk to a pan and heat it.
2. Add the rolled oats and cook for 2 minutes.
3. Remove from the flame and add cocoa powder, a slice of dark chocolate, peanut butter, and cinnamon. Stir well and transfer it to a bowl.
4. Slice the banana and place it on one side of the bowl.
5. Add the berries and give your chocolate peanut butter oats bowl a light drizzle of maple syrup.

10. Egg, Cheese, And Avocado Toast

Calories – 668; Protein – 45 g

Cooking Time – 15 mins; Serves – 2

Ingredients

• 2 large eggs
• 1 avocado
• 2 slices of bread
• 2 slices of soft goat cheese
• Salt to taste
• 1 teaspoon vinegar

How To Prepare

1. Use a toaster or grill pan to toast the bread slices.
2. In the meanwhile, boil water in a pan and add a teaspoon of vinegar.
3. Crack open one egg into the pan and pick it up with a ladle or spoon as soon as the egg white hardens. Do the same with the second egg.
4. Half the avocado and slice it.
5. Place a goat cheese slice on each bread slice.
6. Place the avocado slices on top of the goat cheese slices.
7. Top it with the poached egg, and your breakfast is ready.

11. Granola, Peanut Butter, And Berries Smoothie Bowl

Calories – 378; Protein – 20 g

Cooking Time – 15 mins; Serves – 1

Ingredients

• ½ cup almond milk
• ½ cup mixed frozen berries
• ½ frozen banana
• 4 tablespoons granola
• 1 tablespoon peanut butter
• 1 tablespoon pomegranate
• ½ kiwi, cubed
• 1 tablespoon dried coconut

How To Prepare

1. Toss the frozen berries, banana, almond milk, granola, and peanut butter in a blender. Blitz it.
2. Pour the smoothie in a bowl and top it with pomegranate, kiwi, and dried coconut.

12. Bell Pepper Egg With Avocado

Calories – 513; Protein – 20 g

Cooking Time – 15 mins; Serves – 1

Ingredients

• 2 round slices of yellow (or red) bell pepper
• 2 large eggs
• ½ avocado
• 4 cherry tomatoes, halved
• ¼ teaspoon chili flakes
• 1 teaspoon pesto
• ½ green apple
• 1 tablespoon pumpkin seed butter
• 1 teaspoon cacao nibs
• Cooking spray

How To Prepare

1. Heat a pan and coat it with cooking spray.
2. Place the round bell pepper slices and crack open an egg in each hollow of the bell pepper.
3. Add the cherry tomatoes, a little bit of salt, and cook all these together until the egg white hardens.
4. Carefully spoon the eggs-in-bell pepper-hollow and place them on a plate.
5. Slice the apple and avocado.
6. Top the eggs with pesto, avocado, and chili flakes.
7. Add a teaspoon of pumpkin seed butter to eat with the apple slices. Also, top the apple slices with cacao nibs.
8. Breakfast is ready!

13. Millet Oatmeal With Fruits

Calories – 548; Protein – 27 g

Cooking Time – 20 mins; Serves – 1

Ingredients

• ½ cup millet
• 1 cup oat milk
• 1 tablespoon pea protein powder
• ½ apple, chopped
• ¼ cup grapes
• ¼ cup blueberries
• 1 tablespoon dates
• A few slivered almonds

How To Prepare

1. Cook the millet in oat milk.
2. Transfer it to a bowl.
3. Add the fruits and dry fruits.
4. Stir and combine everything well.

14. Vanilla Banana Pear Smoothie

Calories – 538; Protein – 28.4 g

Cooking Time – 15 mins; Serves – 1

Ingredients

• 1 banana
• 1 medium-sized pear
• 1 tablespoon chia seeds
• 1 teaspoon hemp seeds
• ½ teaspoon cinnamon
• 1 cup almond milk

How To Prepare

1. Peel and halve the pear and toss one half into a processor.
2. Add banana and almond milk to the processor and blitz it.
3. Pour the smoothie into a bowl and add cinnamon, chia seeds, hemp seeds, and sliced half pear to it.

15. Orange Protein Smoothie Bowl

Calories – 359; Protein – 15 g

Cooking Time – 15 mins; Serves – 1

Ingredients

• 2 clementines
• 1 cup frozen yogurt
• 1 tablespoon whey protein
• 6-7 physalis berries
• ½ cup homemade orange juice
• 1 carrot, grated
• 1 tablespoon maca powder
• 1 teaspoon linseed mix

How To Prepare

1. Toss all the ingredients into a blender and blitz it.
2. Pour it into a bowl, and your high-protein breakfast is ready.

There you have it – 15 yummy and quick high-protein breakfasts that not only help you lose weight but also enhance your skin, hair, nails, digestion, and overall health. So, get the ingredients and make your mornings bright and tasty. Cheers!

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Madhu SharmaRD

Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades with Pediatric Nutrition at PGI while serving in the Gastroenterology Department (20 years) and then the Advanced Pediatric Center (10 yrs) at PGIMER, Chandigarh.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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