7 Quick + Easy High Protein Breakfast Recipes

March 26, 2024

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Hi, I’m Victoria! Certified in exercise physiology + nutrition coaching. I wanna help you create vibrant health without losing perspective on what matters.  

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high protein breakfast eggs and toast

Can we normalize women eating ENOUGH?

Ladies. I promise you, it’s NOT about seeing how little food you can get by on.

Your appetite is a wonderful gift- and how you respond to it impacts your mood, hormones, skin, energy, disease prevention, sleep, brain health, aging, and more.

What if you stop trying to suppress it and focus instead on learning to respond in a way that supports you?

No joke sister, your life would change.

What do you say?!

Nourished… not hungry. And it starts with a high protein breakfast!

*This post may contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. As an Amazon Associate, I earn from qualifying purchases. I only recommend products I personally use and love!*

Benefits of a High Protein Breakfast: 

  • Helps regulate blood sugar
  • Stimulates muscle protein synthesis to build new muscle (aka: the "toned" look ya'll are craving)
  • Higher satiation throughout the day
  • Can decrease daily caloric intake
  • Stabilizes mood and reduces irritability
  • Creates even energy throughout the day
high protein breakfast greek yogurt parfait

4 Scientific Reasons to Eat Protein with Every Meal: 

1) A Higher Thermogenic Effect: (aka, a faster metabolism) 
Very plainly said: it takes more energy to break down protein than it does carbs and fats.  For example, if you consume 100 calories of fat, you'll burn 5 calories digesting it. If you consume 100 calories of carbs, you'll burn 15 calories digesting it. If you consume 100 calories of protein, you'll burn 30 calories digesting it! Your metabolism is revved up when you eat protein and this results in less calories consumed overall.
2) Stabilize Blood Sugar:
Protein can help slow the absorption of glucose into the blood stream. When you pair a carb heavy meal with a significant dose of protein, the spike in blood sugar won't be as extreme. You'll experience a steady mood and even energy as a result. It's essentially magic.
3) Promote and Protects Lean Muscle: 
Eating enough protein allows your body to maintain the muscle you have (and build some new stuff too!). When you're working to lose weight or change your body composition, maintaining and building muscle is ESSENTIAL to protecting your metabolism. Without enough protein, you can break down the muscle you do have and slow your metabolism down which will cause easy weight regain down the road. Eek.

4) Less Snacky, with fewer Sweet Tooth Cravings: 
Protein is the most satiating macronutrient. When you're satiated you're not thinking about food because you feel... satisfied. Cravings come when blood sugar spikes are rampant or nutrients are missing. If you're eating well rounded meals, you're protecting yourself from nutrient deficiencies and your blood sugar from severe spikes and painful crashes (hello, hanger!). Seriously, try eating enough protein and see if you're still reaching for the oreos...I doubt it!

And with that here are....

7 Quick + Easy High protein breakfast Recipes

1. Greek Yogurt Protein Bowl with Drippy PB
1 serving of greek yogurt ( we use Kirkland plain Greek)
Drippy PB swirled in
Top with walnuts, fav fruit, and a drizzle of maple syrup 🤤
Stir in a scoop of protein powder if you need to get a full 40g of protein in!

2. High-protein egg bake
12 eggs
1 c cottage cheese (we use @good_culture 🤤)
Toppings of your choice (turkey, prosciutto, veggies, etc.)
Bake at 350 for 20 ishhh min. Divide into 12 servings

3. Egg Salad Avocado Toast
3 hard boiled eggs
1/2 large avocado
1 big spoonful of plain Greek yogurt
Fresh chives
Garlic, onion powder, a sprinkle of cayenne and a healthy pinch of red pepper flakes
Combine all ingredients and spread over a piece of your favorite toast!

4. Chocolate Protein Milkshake
2/3 C Kirkland Greek Yogurt
1 TBSP Organic Peanut Butter
1 Scoop Chocolate Protein Powder
(1 handful of spinach for bonus points)
Blend and enjoy!

5. High-Protein Blueberry Muffin Overnight Oats
1/2 C organic rolled oats
1/2 C milk of choice
2 scoops vital proteins collagen (or other protein powder)
1 TBSP organic peanut butter
1 TBSP chia seeds
1/4 C blueberries
1/4 tsp vanilla
Dash of cinnamon
1 tsp maple syrup (optional)
Mix all ingredients together in a glass jar and refrigerate overnight.

6. Egg Burrito/Omelette
3 eggs
1/2 c Egg whites
1 carb balance tortilla
1/2 c salsa
**Option to swap tortilla out for veggies/ potato

7. Greek Yogurt Pancakes
2 eggs
1 cups plain or vanilla Greek yogurt
1/2 cup milk (any kind)
1 teaspoon vanilla extract
1 cup white whole wheat flour (or 1/2 cup whole
wheat flour and 1/2 cup white flour)
1 TBSP sugar or sweetener of choice (optional)
2 teaspoons baking powder
1/2 teaspoon salt

-Whisk eggs, Greek yogurt, vanilla, and milk together until well combined and fluffy. Add

flour, baking powder, salt and sugar, if desired, and whisk again until a smooth batter forms.
-Drop by 1/3 cup onto heated griddle coated with butter or cooking spray. Cook until small bubbles form and pop on top of pancake. Flip and continue cooking on the other side until golden brown.
-Serve warm with toppings of choice

Which one are you trying first? Let me know in the comments below if you have any other quick + easy high-protein breakfast recipes you love!



Related Post: I Crave Junk When I'm Tired...Help!


Remember, always check with your health care professional before starting any new diet or exercise program. Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.

Every body and person is different. Therefore, We cannot and do not guarantee that you will attain a specific or particular result, and you accept the risk that results differ for each individual. As with any health-related program or service, your results may vary.

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