5 High-Protein Breakfast Recipes to Boost Your Energy
Make-Ahead Veggie Breakfast Burrito
It’s hard to have a bad day when you start it with a warm, delicious breakfast burrito. This meal comes prewrapped, and is also a great way to add more vegetables to your morning meal, which often skimps on them. To keep it nutritious, lose the processed and cured meats and cut back on cheese, and instead bulk it up with bell pepper and spinach, or any other veggie you choose.
PREP TIME
5 minCOOK TIME
10 minTOTAL TIME
15 minIngredients
Directions
Place a medium skillet over medium heat. Add oil, then pepper, shallots, and garlic. Sauté until veggies are soft, 5–7 minutes. Stir in spinach and cook just until wilted, 1–2 minutes more.
In a medium mixing bowl, whisk eggs with salt and pepper. Pour into skillet with vegetables and cook over medium-low heat, stirring frequently, until eggs are set, 3–5 minutes.
Evenly divide egg mixture among tortillas and top each with 2 tbsp of cheese. Fold tortilla over the mixture, fold in the sides and roll until completely closed.
Optional: If you prefer a crispier tortilla, lightly cook the finished breakfast burrito in a clean skillet until lightly browned, 1–2 minutes per side.
Nutrition Facts
Amount per serving
calories
501total fat
29gsaturated fat
8.1gprotein
27gcarbohydrates
33gfiber
3.9gsugar
6.4gadded sugar
2gsodium
729mgTips
To make this a great grab-and-go breakfast, make a batch ahead of time, allow them to cool, wrap them in plastic wrap, and then freeze them. Defrost the wrap overnight in the refrigerator and heat on high for 1 to 2 minutes until heated through, or heat in a skillet until heated through, 2–3 minutes per side.
Banana Pudding Blended High Protein Overnight Oats
Dislike the texture of oats? Try using a food processor or blender to turn them into pudding. These banana pudding-inspired oats are creamy, sweetened naturally, and packed with protein and fiber, a combination that will leave you satiated for hours. Eating a high protein breakfast can also keep weight in check as it helps regulate appetite and energy levels per research.
PREP TIME
5 minTOTAL TIME
4 hr 5 minIngredients
Directions
Place milk, oats, protein powder, bananas, and almond butter in a food processor (or blender) and process until smooth, about 1-2 minutes.
Divide oat mixture into two 16-oz jars or containers with lids. Garnish each half with almonds, flaxseeds and banana slices, if desired.
Refrigerate at least 4 hours or overnight.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
524total fat
16gsaturated fat
2.1gprotein
40gcarbohydrates
59gfiber
8.1gsugar
14.4gadded sugar
0gsodium
134mg
Make-Ahead Egg Casserole
This egg casserole is not only quick and easy to make, but it can also be assembled the night before for a prep-free morning. Packed with veggies and flavor, this simple dish is high in protein and fiber for a perfect, filling start to your day! This dish is so versatile, it could also work as a delicious lunch or dinner.
PREP TIME
10 minCOOK TIME
50 minTOTAL TIME
1 hrIngredients
Directions
Add eggs, milk, salt, garlic powder, and pepper in a large mixing bowl and whisk well. Set aside.
Heat a skillet over medium heat. Add olive oil, potatoes, and onion, stirring frequently, until the onion is translucent, 5 to 7 minutes.
Add mushrooms and bell pepper and cook until the peppers are tender, about 5 minutes more.
Remove from heat. Spray the bottom and edges of a baking dish with cooking spray, the pour the veggie mixture into the dish. Top evenly with spinach and pour in the egg mixture. Refrigerate until ready to bake.
Preheat oven to 350 degrees F. Bake the casserole until the eggs are set, 40–50 minutes.
Nutrition Facts
Amount per serving
calories
439total fat
23gsaturated fat
5.9gprotein
25gcarbohydrates
33gfiber
4.5gsugar
7gadded sugar
0gsodium
520mg
Whipped Cottage Cheese Breakfast Bowl
For cottage cheese detractors, the main complaint is its texture. Whipping cottage cheese is a simple solution that makes it light and fluffy while maintaining all its nutritional benefits. Here, whipped cottage cheese is served with granola for crunch and fresh berries for natural sweetness and, according to Johns Hopkins Medicine, a powerful boost of antioxidants and fiber. If you prefer, you can blend the berries right in with the cottage cheese.
PREP TIME
5 minTOTAL TIME
5 minIngredients
Directions
Place cottage cheese and maple syrup in a blender or food processor and blend on high until completely smooth, about 1 minute.
Divide cottage cheese mixture evenly between 2 serving bowls and top each with ½ cup berries and 3 tbsp granola.
Nutrition Facts
Amount per serving
calories
332total fat
7gsaturated fat
2.3gprotein
31gcarbohydrates
45gfiber
1.6gsugar
30.2gadded sugar
15.7gsodium
625mg
Strawberry Cream Smoothie
This smoothie is thick, creamy, and high in protein thanks to one ingredient you won’t even taste: tofu! Silken tofu has a smooth texture that blends easily and adds more than 10 g of plant-based protein to each glass, per the USDA. Strawberries are low in calories and rich in antioxidants, and pack in plenty of healthy vitamin C. This smoothie is vegan-friendly and dairy-free, and tastes like a luxurious strawberry milkshake.
PREP TIME
5 minTOTAL TIME
5 minIngredients
Directions
Add all ingredients to a blender and mix on high until completely smooth.
Divide between 2 glasses, and top with sliced strawberries, if using.
Nutrition Facts
Amount per serving
Serving size2½ cups
calories
313total fat
16gsaturated fat
1.3gprotein
21gcarbohydrates
23gfiber
4gsugar
9.7gadded sugar
1.5gsodium
194mg
Melissa Sleight, RDN
Medical Reviewer
