Breakfast is the most important meal of the day, but it’s also one of the most difficult to get right. Most people don’t have time for complicated breakfast recipes in the morning, which means they end up skipping breakfast altogether. Skipping breakfast is bad for your health and weight because you’re not giving your body fuel when it needs it most. Fortunately, you can make many quick and easy high-protein breakfast recipes in just a few minutes, so you’ll never have to skip this important meal again!
Overnight Oats
Ingredients:
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- 2 large scoops of plain protein powder (vanilla or unflavored) or 1/2 cup whey protein isolate (20+ grams protein per scoop)
- ½ cup oats (uncooked) (use gluten-free if needed)
- 1/2 milk of your choice
- 1 Tbsp. unsweetened cocoa powder (optional; provides a rich chocolate flavor without adding sugar or fat, plus has tons of antioxidants!)
This overnight oat recipe is one of the most straightforward breakfast recipes you will find! Mix all ingredients in a bowl or jar, and let sit overnight (or at least 4 hours) in the refrigerator. You can eat this cold right out of the fridge or heat it for 20-30 seconds in the microwave if you prefer your oatmeal warm!
This recipe makes two servings, so multiply everything by two if you want to make enough for breakfast tomorrow too. As an alternative, try adding 1 Tbsp. almond butter or peanut butter into each serving for extra protein and healthy fats! You can also add berries like blueberries or strawberries into your oatmeal to boost antioxidant levels even more!
Eggs And Quinoa
Ingredients:
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- 1 cup cooked quinoa (use low sodium or homemade chicken broth for extra flavor)
- 2 large eggs or 6 egg whites
- 1 Tbsp. olive oil (for cooking)
This recipe is quick, easy, and super healthy! The protein-fiber combination will keep you full until lunchtime while providing long-lasting energy for your morning workout or errands. To make this breakfast recipe, sauté 1 cup of pre-cooked quinoa in a nonstick pan with 1 Tbsp. of olive oil. Once the quinoa is hot, crack your eggs directly into the pan and cover them with a lid. Cook until the eggs are barely cooked on top but still moist in the middle. Do not overcook! If desired, top off with salt and pepper, or try avocado slices for extra healthy fats instead.
Peanut Butter Banana Oats
Ingredients:
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- 1/2 cup oats (uncooked)
- 1/2 milk of your choice
- 1 tsp. chia seeds (optional; provides extra fiber and omega-3’s!)
- ½ tsp. pure vanilla extract (or ½ fresh banana for a sweeter flavor)
- 1 Tbsp. natural creamy peanut butter
This is another simple breakfast recipe! Mix these ingredients in a bowl or jar and let sit overnight in the refrigerator. The following morning, heat your oats up in the microwave for 30 seconds if desired, or eat them cold out of the fridge, as suggested with the overnight oats recipe! The chia seeds provide extra fiber and omega-3 fatty acids, but if you’re not a fan of this ingredient, feel free to leave it out. This breakfast recipe makes one serving. However, you can prepare extra servings at once and store them in the fridge for a couple of days in advance.
Greek Yogurt And Fruit
Ingredients:
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- ½ cup natural low-fat Greek yogurt (get the 0% fat if trying to watch calories)
- ½ cup berries or ½ apple with 1 Tbsp. cinnamon (the options are endless! Use any combination of sweet fruit that you enjoy.)
- 1 tsp. honey or agave nectar (optional, adds more sweetness if needed)
This recipe is another simple breakfast that you can make ahead of time. Combine ingredients into a bowl or jar and top off your Greek yogurt with whatever fruit you like! If you’re using an apple, make sure to dice it up or cut it into thin slices before adding it to the mix. Make sure to use fresh fruit for this recipe. Frozen may make the yogurt too cold and lose its creamy texture.
Conclusion
The protein in all of these recipes will help your muscles recover from a challenging workout. You can even add peanut butter in any of these recipes to ramp up the protein content if you’re looking for some extra calories during your next workout! These recipes are great for breakfast, but they also make excellent post-workout snacks!
