High-Protein Breakfast Recipes to Start Your Day Right

When you think of high-protein breakfasts, eggs probably spring to mind. Eggs are, without a doubt, a breakfast staple and among the most nutrient-packed foods available. A single egg contains all the nutrients needed to turn a single cell into a full-grown chicken—how amazing is that? However, as with all good things, moderation is key. While eggs are a fantastic source of protein, they’re also high in cholesterol, so balancing them with other options is a smart move.

Did You Know?

A medium-sized egg contains 186 mg of cholesterol—62% of the recommended daily intake. While the egg white is a low-cholesterol, protein-rich wonder, consuming multiple whole eggs daily can push you over your recommended intake and elevate LDL (bad cholesterol) levels. To keep your breakfast balanced, try these delicious, protein-packed recipes that go beyond eggs!

1. Protein-Rich Overnight Oats

Ingredients (Serves: 1)

• 1/3 cup old-fashioned oats
• 1/4 cup coconut milk
• 1/4 cup coconut yogurt
• 1 tablespoon almond butter
• 1 teaspoon honey
• 1/4 teaspoon apple pie spice (optional)
• 1/2 medium apple, cored and chopped
• 1 teaspoon chopped toasted walnuts

Directions

1. Combine oats, milk, yogurt, almond butter, honey, spice, and apple in a 1-cup jar, stirring until well blended.
2. Cover and refrigerate overnight.
3. When ready to serve, stir and sprinkle with walnuts.

Nutrition Information (Per Serving):

Calories: 380 | Total Fat: 14g | Saturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 3mg | Sodium: 82mg | Carbohydrate: 52g | Dietary Fiber: 6g | Sugar: 19g | Protein: 18g

2. Smashed Avocado with Tomato, Mozzarella & Basil

Ingredients (Serves: 1)

• 1/3 avocado (50g), smashed
• 2 slices tomato
• 2 ounces (56g) fresh mozzarella cheese, sliced
• 1 slice whole-grain toast
• Fresh basil, chopped

Directions

1. Spread the smashed avocado onto the toast.
2. Layer with mozzarella and tomato slices.
3. Sprinkle with chopped basil for a fresh finish.

Nutrition Information (Per Serving):

Calories: 224 | Total Fat: 24g | Saturated Fat: 10g | Monounsaturated Fat: 8g | Cholesterol: 38mg | Sodium: 136mg | Carbohydrate: 26g | Dietary Fiber: 10g | Sugar: 5g | Protein: 23g

3. Chai Smoothie Bowl

Ingredients (Serves: 1)

• 1 chai tea bag
• 1/4 cup unsweetened vanilla almond milk
• 1/2 medium banana, cut into pieces
• 1/2 cup vanilla almond yogurt
• 1/4 cup quick-cooking oats
• 1 tablespoon ground flax seed
• 1/4 cup chopped mango
• 1 tablespoon blueberries or strawberries
• 1 teaspoon almonds or almond butter

Directions

1. Heat almond milk and steep the chai tea bag for 1 minute. Cool and discard the tea bag.
2. In a blender, combine the tea-milk mixture, yogurt, oats, flax seed, and banana (reserving a few slices for garnish).
3. Blend until smooth and pour into a bowl.
4. Top with mango, berries, and almonds.

Nutrition Information (Per Serving):

Calories: 263 | Total Fat: 6g | Saturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 5mg | Sodium: 91mg | Carbohydrate: 38g | Dietary Fiber: 6g | Sugar: 16g | Protein: 17g

4. Fluffy Chickpea Omelette

Ingredients (Serves: 1)

• 1/3 cup chickpea flour
• 1 tbsp flaxseed meal or chia seed meal
• 1 tbsp non-dairy plain yogurt (unsweetened)
• 1/4 cup water
• Pinch of salt, turmeric, garlic powder, kala namak (Indian black salt), baking soda, and cumin powder
• Tomato slices
• Red onion slices
• Chopped cilantro (optional)

Directions

1. Mix dry ingredients in a bowl, then add yogurt and water. Stir until you have a thick, pourable batter. Let sit for 2 minutes.
2. Heat a non-stick frying pan and sauté the tomato and onion slices.
3. Pour the batter into the pan, spreading evenly. Cook for 5-7 minutes.
4. Carefully flip the omelette and cook for another 2-3 minutes. Serve hot with veggies and your favorite sauce.

Nutrition Information (Per Serving):

Calories: 180 | Total Fat: 6g | Saturated Fat: 0.5g | Monounsaturated Fat: 1.5g | Cholesterol: 0mg | Sodium: 210mg | Carbohydrate: 25g | Dietary Fiber: 6g | Sugar: 4g | Protein: 10g

A Protein-Packed Morning for Everyone

Starting your day with a protein-rich breakfast doesn’t have to mean eating the same thing every day. These recipes provide variety, flavor, and balance, ensuring you feel energized and satisfied all morning. Give them a try and take your breakfast game to the next level!