Mornings are busy, am I right? It’s too easy to grab a granola bar and begin your regular routine. But that isn’t doing your body good. Below are a few of my go-to, quick and easy high protein breakfast ideas I can whip up and get going. Some, like a hash or scramble can made to last for a few days. So make once and the consecutive days are even easier! Others are broiled in the oven and ready in less than 5 minutes.
I hope you find this is a good variety of sweet and savory. I like to have several different options as I will grow tired of the same breakfast day after day. Then I get bored and tend to find myself biting into something not as healthy or as intended for my day. And these are all family friendly. Some even the youngest can easily scoop out some yogurt or cottage cheese and if there is fresh cut fruit on hand, they can easily help make a nutritious breakfast.
I also enjoy making and eating eggs differently. Sometimes I really crave the runny yolk with some veggies and other times I crave the texture of fluffy eggs with a hint of salt. And I hope these ideas are just a spring board for you to take what you love and add to and create your own.
I would love for you to share some of your creations in the comments. I love being inspired and trying new twists to a favorite stand by!
1. Cloud Toast
Cottage Cheese has about 14g of protein per 1/2 cup, which is just about what you need to make 2 slices of cloud toast. And I love this Trader Joe’s cottage cheese as there are only 3g of sugar.
If you have 10 minutes, you can make, eat and clean up your breakfast. Start to finish. Not too bad, and you will feel full and satisfied and ready to conquer your morning.
*This one is my youngest daughter’s favorite! At 9, she is even helping get it ready for the oven and she loves using a pizza cutter to cut this into bite size pieces.
How to Make
Take 1-2 slices of whole wheat or whole grain bread and place on baking sheet (I used the Pampered Chef stone pan) Scoop 1/4 cup of cottage cheese (low in sugar) and spread over each piece of bread. Sprinkle with Cinnamon.
Turn oven onto High Broil. Keep racks in the middle location! Broil 4-5 minutes, keeping a close eye on your oven. Cottage cheese will be slightly melted and edge of bread toasty.
2. Egg in a basket
Eggs have around 6g of protein each. Avocados have almost 3g per cup. This is a fun version of ‘egg on toast’. You still get the ooey gooeyness of the runny egg yolk to sop up in the toast when you cook it in the center of your bread.
How to Make
Preheat oven to 325°. Place 2 slices of bread on baking sheet. Use a cookie cutter or even the rim of a glass to make circle or cut out shape in your whole grain bread. Crack on egg in a small bowl. Check for shells, then pour into cutout. Repeat if you are preparing 2 slices.
Bake for 8-10 minutes. If egg is not completely to your liking (too soft or runny), then broil for 1-2 minutes longer.
Season with salt and pepper. Place on plate over bed of spinach or softened kale. Garnish with slices of avocado. Drizzle with a little splash of EVOO.
3. Chicken Sausage Hash with Poached Egg
Chicken Sausage has between 11-13g protein each, depending on brand. Sweet potato has about 3g per cup.
This breakfast is great for a “clean out the fridge” morning. Any veggies you have left on hand can go right in. Peppers, mushrooms, sweet potato – I even went out and tried a new veggie for the first time…parsnip! So good. If you like onions, ya, that can go in yours. Just don’t invite me to share this dish with you! I love making loads of this at once. Then I have portions for a few days, which make the following days super easy!
Lately I’ve been feeling the effects of too much tennis, although is there really such a thing? But in all seriousness, I’ve had knee issues, toe issues…and I’m sure you experience your own aches and pains from osteoarthritis or joint pain or just growing older each day. I take a daily does of liquid Glucosamine as well as trying to sprinkle some turmeric into my dishes (not my families!) when I can.
Turmeric, in the fresh root form, looks like ginger. Just a more burnt orange color. It can be hard to find the root and it can get expensive. I pick up a root or two at a specialty grocery store when I can but I always have a jar of ground turmeric around. I put it in smoothies, on dishes and I even did a grapefruit and turmeric Kombucha last year that I am soon making again. (As with any other supplement, check with your physician and do your own research for what is right for you. For example, if you are on a blood thinner or you are monitoring your blood sugar levels, taking turmeric may cause adverse affects).
How to Make
Pull out and cut up all your sausage and favorite veggies. The options are limitless on this. Just start with the veggie that is the most firm and needs more pan time first. Spread a little EVOO around a warm pan and add veggies and the sausage until completely cooked and veggies are nice and tender. Season with salt, pepper or other spices. Place in bowl.
Meanwhile, poach an egg. In a small pot, bring 2 inches of water to a boil. Crack an egg into a small dish. Turn heat down to a low boil/simmer. Use a wooden spoon to stir the water in one direction and pour your egg while water is still swirling. This will help the egg gather into itself for a nice oval shaped poached egg. Simmer for just under 3 minutes for a firm white and a nice runny egg yolk. Place on top of your hash. Season!
Store remaining hash in airtight container. Heat up breakfast serving the following morning(s) and top with a poached egg. Breakfast left overs done in 3 minutes!
4. Hash Scramble
This dish is another breakfast to make a big batch to have portions for days. Eggs have 6g of protein each and when you load it up with veggies it’s a great source of protein and you can keep it lean and green!
How to Make
Start by removing the stem from the kale. Chop and sauté in a little EVOO until softened. Chop up a sweet potato into small bites and sauté with the kale. Add your other favorite veggies and cook until softened. Mean while whip 6 eggs and pour over veggies over medium heat. Let set for a few minutes and slowly start folding the eggs from the outer edge to the center, folding in the veggies. Season and cook until eggs are firm and a bright glossy yellow.
5. Breakfast Reuben
This one packs a protein punch! Your egg has 6g of lean protein and the corned beef has up to 15g per 3 oz! Swiss cheese has 8g per slice. This meal will fuel you with nearly 30g of protein!
I came up with the breakfast treat after St. Patrick’s Day. We had plenty of corned beef left over and already had the sauerkraut on hand (as a staple in the pantry as well as to go with the corned beef for Reuben sandwiches we planned on with leftovers). St. Patrick’s Day just happened to fall on a Friday so that left a rare Saturday morning I had fresh corned beef left-overs.
My husband is not very good and taking time for a decent breakfast, and granola bars don’t count, as many times as I keep telling him. I usually get my weekend mornings where I am the first to wake, so I do a little clean up in the kitchen and catch up on a TV show the rest of the family doesn’t enjoy. I was deciding what to make for breakfast for myself before the whole crew woke up.
Next thing I knew after pilfering the fridge, I came up with this creation. And I made enough for the hubs! It’s a new favorite.
How to Make
Grab a few slices of bread, marbled rye of course would be awesome! Turn on oven to High Broil (with rack in middle). Warm up the corned beef and sauerkraut in microwave until chill is off, between 15-30 seconds.
Place the bread on a baking sheet and layer with: first corned beef, sauerkraut, slice or shredded swiss cheese. Broil for 3-5 minutes.
Meanwhile, poach an egg. In a small pot, bring 2 inches of water to a boil. Crack an egg into a small dish. Turn heat down to a low boil/simmer. Use a wooden spoon to stir the water in one direction and pour your egg while water is still swirling. This will help the egg gather into itself for a nice oval shaped poached egg. Simmer for just under 3 minutes for a firm white and a nice runny egg yolk.
Place poached egg on top of your Reuben toast, season and enjoy!
6. Fruit & Cottage Cheese with Cinnamon
I love the cottage cheese from Trader Joe’s! I’m sure there are other great brands out there, but this one 14g of protein per serving and only 3g of sugar!
How to Make
Easy peasy – place a scoop of cottage cheese (about 1/2 cup) into a bowl. Dice up fresh fruit such as melon, pineapple or peaches. Sprinkle with Cinnamon. Simple, yet SO satisfying!
*This is so good with chia seeds, hemp seeds and ground flax seed.
7. Yogurt Bowl
My best find for Organic Greek Yogurt is at Costco. It has 23g of protein per 1 cup and only 6g of sugar! So good in smoothies or to enjoy in a bowl when you don’t have to take it on the run in a cup but can savor the bites with a spoon.
How to Make
Scoop out a cup of yogurt. Top with fresh fruit – I tend to keep my fruit to one or two, not to mixed. I don’t really know why, just something I’ve noticed about myself.
How would you create yours? Mixed berries? Go with the tropical blend? Blueberries and strawberries are always a winner! Try different toppings for a crunch like toasted coconut, chia seeds, granola or help seeds.
8. Scrambled Egg and Avo on Toast
An egg has 6g of protein. Feta cheese 4g per ounce. Avocados have almost 3g per cup.
How to Make
This is so quick and easy! Pop a slice or two of bread into your toaster. Meanwhile scramble two eggs to your liking. Spread over your toast. Chop up some avocado and sprinkle some feta. Enjoy.
I look forward to hearing from you about your favorite breakfast ideas. Please leave me a comment and share what you love to make or what you love to eat for breakfast!