If one more Nutritionist tells me to eat more protein, I’m going to…
Well, honestly I’m really going to try harder. For months you’ve probably noticed in every recipe I mention protein and this is not because I’ve suddenly decided it’s what I want to talk about, rather it’s just what is incessantly on my mind.
Endurance athletes (or anyone who frequently exercises) have higher protein needs and while I always thought I was doing a pretty good job, I never really tracked it {read more about protein timing, etc}. I knew I was eating plenty of veggies and not over doing it on calories, so what more was there really to consider.
OYE.
Once we started examining my protein intake it was less than half of what was recommended for someone doing the distances I’ve been doing for years. Which could explain why I was turning a bit skinny fat, losing muscle and feeling fatigued.
What better way to ensure then that I am going to get enough protein by kick starting things with a high protein breakfast to stave on RUNGER!
So without further ado, ideas galore for every potential diet! High protein breakfasts.
HIGH PROTEIN BREAKFAST BENEFITS
Maybe you aren’t marathon training, but you are trying to build muscle or lose weight or eat less sugar…well all of that can happen by shifting to a protein filled breakfast.
- University of Missouri study showed those who ate a high protein breakfast had less activity in the hunger centers of the brain throughout the day.
- Tim Ferris has also long promoted this idea with the 4-hour body {aka. the slow carb diet}
- Lower hunger makes it easier to pass up temptations
- Higher protein breakfast has lower insulin spike {compared to average cereal, bread breakfast}, that means we burn more fat for fuel and we don’t crave sugar
- A fully fueled brain from the amino acids and calories doesn’t seek quick energy sources
- Replaces depleted glycogen stores for recovery after morning workouts
- Provides appropriate fuel for mid-day and afternoon exercise
Super busy and need some make ahead ideas? Start with these 11 Homemade protein bars from Greatist, Veggie Breakfast Bites (grab and go!).
Does a high protein breakfast help weight loss?
Many people swear by this for helping them to lose weight, which of course is Tim Ferriss’ major premise.
For me, I started to combine a high protein breakfast with Intermittent Fasting (only 12 hours, you can click to link to see why) and found that indeed I was easily maintaining my weight loss, finally adding some muscle and craving much less sugar!!
So without further ado, some protein breakfast ideas!
HIGH PROTEIN OATS
Lately I’ve need to switch things up in my morning routine and with Fall coming oats sounded good. But sans protein I’d never stay on track with my goals and not nearly filling enough…result a delicious new breakfast!
Bonus points because I always find ways to sneak more veggies in to my meals!
HIGH PROTEIN OATS
Ingredients
- - 1 Packet UDI's Steel Cut Oats Plain - gluten free
- - 1/4 cup shredded carrots
- - 1/4 cup shredded zucchini
- - 1/2 scoop Vega protein powder
- - 2 tbsp egg whites
- - 1/3 cup water add as needed
- - cinnamon and blueberries to top
Instructions
- - Mix oats, veggies, egg whites and water
- - Pop in microwave for 90 seconds, stir
- - Microwave another 30 seconds
- - Add protein powder and a little water if needed (I like mine super thick)
- - Top with berries
Notes
More high protein oats recipes:
High Protein Overnight Oats
4 Protein Packed Oatmeal Recipes – BodyBuliding.com
Banana Baked Protein Oatmeal – Southern In Law
Cinnamon Raisin Protein Bars – Savy Naturalista
Beefy Oatmeal with Blackberry Salsa – Sprint 2 The Table
Lemon Raspberry Quinoa Pancakes – Wendy Polisi
High Protein Vegetarian Breakfast
Maybe you’ve decided to pass on the meat, but don’t mind some dairy or possibly an egg? In which case, these recipes give you a few more ways to mix it up.
Greek Yogurt 7 Ways – The Chriselle Factor
3 Ingredient High Protein Pancakes
Cottage Cheese Breakfast Bowl – Jolynne Shanne
Yogurt Quinoa Bowl – Fit and Fab Living
Fruit and Yogurt Parfait – Iowa Girl Eats
HEALTHY BREAKFAST PIZZA
Who says you can’t have pizza for breakfast?! I actually had it twice last week and loved that it was an easy way to get in every single macro nutrients I needed to recover from a run!
For both options, I took half a UDI’s gluten free crust and then topped it based on my mood for the day! No cheese necessary, thank you, to have a great breakfast!
Egg Style: Scrambled two eggs with veggies from fridge, piled on pizza with a little pasta sauce and baked on pizza crust just a couple minutes.
Left Over Style: Layered pizza crust with grilled chicken, chopped green peppers, onions, spinach and a little left over pasta sauce!
Checkout Chimera Obscura for a fully homemade option or Ancestral Nutrition for a cool Paleo Breakfast Pizza.
HIGH PROTEIN EGG BREAKFAST IDEAS
If you already love having eggs for breakfast you’ve got a head start on the high protein. Here are some recipe ideas to help you switch up, make ahead and stay on top of that 30 grams to start the day.
Top 10 High Protein Breakfasts with Eggs – Top Inspired
Veggie Egg Bites (make ahead, freeze and then grab as needed!)
Porotbello Breakfast Cups – Ari’s Menu
Artichoke & Spinach Blue Cheese Baked Eggs – The Fit Fork
Potato Pest Breakfast Skillet – Lexi’s Clean Kitchen
Slow Carb Bagels – Eat teach Laugh Craft
Oven Omelette with Sweet Potato Crust – The Spunky Coconut
High Protein Vegan Breakfast Ideas
Maybe like me you’ve found dairy and eggs don’t make you feel fabulous, in fact they make you feel bloated which totally goes against to goal of even trying this high protein thing. It’s 100% possible to enjoy a high protein breakfast no eggs, no butter, no dairy… now the meat is up to you, but these options will all be perfect for a plant based athlete!
6 Hearty Bean Breakfast Ideas – The Kitchn
7 Egg Free High-Protein Breakfast ideas – Everyday Health
Scrambled Tofu Breakfast (get those veggies!)
Vanilla Pumpkin Protein Muffins
Banana Maca Protein Pancakes – Spa Bettie
High Protein Vanilla Chia Pudding – Simply Quinoa
I remember initially trying to find a non-dairy breakfast and soon realized that I could often replace most recipes with plain almond milk to get close.
PALEO BREAKFAST IDEAS
One of the reasons, I like including Paleo options are because they can often fit a lot of allergy requirements. These dairy free breakfast ideas are also gluten free breakfast ideas that still pack a hearty protein punch.
5 Easy Paleo Breakfasts – Refinery 29
Clean Eating Turkey Breakfast Sausage – The Gracious Pantry
Herb Chicken and Biscuit Bake – Cotter Crunch
Smoked Salmon and Fennel – Paleo Plan
Paleo Egg Muffin Sandwich – Nom Nom Paleo (pictured below)
HIGH PROTEIN BREAKFAST ON THE GO
The truth is for most high protein on the go breakfast ideas you’re looking at protein powder. Another option is one of the egg burritos listed above which you can make, put in the freezer and then pull out as needed. You could also make the high protein overnight oats, then take them with you.
Let’s start with a protein and veggie packed meal that will really serve runners.
Craving Buster Smoothie
A few too many sweets lately? A nutrition packed smoothie with a few specific ingredients can help to reduce cravings. Unlike many “craving” smoothies which try to replicate chocolate or provide high sugar, this is a low sugar way to reset your body.
Blend together: 1/2 beet, 1 handful spinach, 1 handful kale, 1/2 banana, 1 cup coconut water, 1 cup water, 1 scoop vanilla protein powder. 
17 Protein Packed Smoothies
Protein Mug Cake – From Fries to Fit
No Bake Breakfast Bars – Darebee
Banana Bread Protein Muffins – Naturade
Cinnamon Bun Pancakes – The Big Man’s World
Protein Berry Crumble – The Fit Blog
Done with breakfast and looking for ideas for lunch? Checkout these high protein power bowl meals or these ideas for a high protein salads at home.
What’s your go to high protein breakfast?
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SuzLyfe says
For me, it is all about having a balance of macros–I need protein WITH carbs, or else I feel full for a minute, but but then hungry very shortly after. I was an adherent to egg white oats for forever, but now I need something that is a little quicker in the mornings, so I do the multigrain (high fiber) english muffin with peanut butter and it has a good spread of macros to help me through workouts before my more protein-centric morning snack.
My recent post Setting SMART Goals and PLANS versus To Do Lists
Running Life says
Nice post! The breakfast pizza freaks me out a little, I am one of those people who needs to have a breakfast food for breakfast. I have become obsessed with overnight oats, I have been adding chia seeds and other bits in too.
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@ThriveFit says
I don't even know where to start! Great ideas!
Linz says
EGGS are definitely my go to high protein breakfast!
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fitfoodiemama says
Thanks for posting this- pinned for later so I can check them all out! :)
Sarah Grace FFH says
wow you're the best for providing these all and putting them all together! All from only the best bloggers :)
xo,
Sarah Grace
Laura says
Great round up! Thanks for including my beefy oats! I have to have protein first thing or I get so hangry… which isn't good for anyone. :)
thisrunnersrecipes says
Yes! I add eggs to my oats also, along with chia seeds – a great way to add some protein and make it a much more satisfying meal. Pinning this – so many great recipes here!
My recent post Portland Marathon Goal Check-In
aladygoeswest says
Hi Amanda! We talked a lot about getting more protein throughout the day at some of the nutrition sessions at IDEA World Fitness this year. Cottage cheese is always a good one for breakfast, due to its protein. I usually stick to hearty overnight oats with extra Greek yogurt and soy milk for the protein. Great post!! :)
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sign4baby says
We are trying to get out of a cereal rut so this will be a great reference!
Jarita says
Thanks for the post. Yes, You are right. I appreciate you. it is really very good and very healthy breakfast. it has also protein. I already ate this, with french press coffee. It was really a awesome combination's. :)
Alexis says
These are some great ideas! I love a protein shake or greek yogurt in the morning. If I’m going for a run after breakfast, I’ll do some banana peanut butter oats. https://runningmybestlife.com/first-half-marathon-race-day/