Kickstarting your mornings with a protein-packed meal is the perfect way to set the tone for a productive day. Whether you only have a few minutes to spare, need something quick and portable, or have the time to enjoy a sit-down meal, we’ve rounded up a variety of breakfasts with 30 grams of protein or more per serving. Read on as we share a range of delicious options tailored to suit both your schedule and tastebuds.
What is a high-protein breakfast?
For any dish or food to be classified as high in protein, 20% or more of its energy content must come from protein. In other words, any breakfast that meets this requirement can be considered as high-protein. An example is a breakfast with 30 grams of protein, a good benchmark to kickstart your morning.
Tips for increasing protein in your breakfast
Choose protein-rich add-ins like skyr, quark or cottage cheese. With their mild flavours and creamy textures, skyr, quark and cottage cheese are a perfect match for any breakfast, whether sweet or savoury. Naturally high in protein, they can be enjoyed on their own, used as a rich topping, or incorporated into recipes as a versatile ingredient that adds a luxurious creaminess.
Reach for a ready-made protein drink or pudding. Pre-made protein drinks and puddings are a quick and convenient way to boost your breakfast, especially on busy mornings. Available in a variety of flavours, they also serve as an excellent base for smoothies and shakes, while puddings pair perfectly with granola or muesli, fresh fruit and nuts for a delicious breakfast.
Don’t forget plant-based protein sources. Nuts, seeds and whole grains are excellent ways to increase protein in your breakfast. Sprinkle a handful of almonds or pumpkin seeds on oatmeal, slather a nut-based spread on a slice of toast, or use quinoa or buckwheat as a base for porridge or breakfast bowls.
Our top five breakfast ideas with 30 g of protein
Reaching 30 grams of protein at breakfast might seem challenging, but it’s easier than you think with the right recipes. To get you started, we’ve rounded up our favourite breakfast recipes with 30 grams of protein or more (if followed without changes or substitutions). Also packed with variety and flavour, this collection offers the perfect start to any day.
High-protein breakfast: a complete meal to get you going
Creamy porridge, a hearty egg sandwich with fresh chives, and a bright blueberry shake. Welcome to the ideal blend of sweet and savoury in this high-protein breakfast recipe that will power your mornings and delight every tastebud. With an impressive 55 grams of protein per portion, it’s deliciously varied and looks every bit as satisfying as it tastes.
Protein-packed shakes and smoothies: refresh your morning in minutes
Smoothies are perfect for providing a burst of protein and flavour when your mornings are a little busier. This is a great opportunity to tailor your taste and texture preferences by adding or modifying different components. Try mastering your smoothie-making skills with this refreshing high-protein breakfast smoothie, a rich blend of skyr, almonds and seeds to deliver 39,6 grams of protein per serving. For a more decadent option, try this breakfast protein shake. Featuring creamy skyr, chocolate milk and peanut butter, it combines a smooth, indulgent flavour while adding an impressive 41,2 gram boost of protein per serving to your day.
High-protein omelette: a deliciously savoury breakfast choice
If you like your breakfasts warm, cozy and loaded with protein (50,7 grams per portion to be exact), treat yourself to the fresh and earthy ingredients of our high-protein omelette recipe. When fresh spinach, mushrooms, eggs, cottage cheese and grated mozzarella are on the list of ingredients, you know this meal will tick every taste-satisfaction box.
3-ingredient protein pancakes: a quick and easy start to the day
No list of breakfast recipes would be complete without pancakes. Our 3-ingredient protein pancakes boast an impressive 36 grams of protein per portion and can be whipped up in just 10 minutes. Made with three simple ingredients – smooth vanilla quark, rolled oats and egg – this simple yet delicious meal is bound to become your favourite go-to breakfast for an easy start to the day.
High-protein muffins: a grab-and-go breakfast for busy mornings
Muffins are a great choice for a quick yet mouth-watering breakfast on the go. Blending black beans and dark chocolate with the natural sweetness of dates and a zesty hint of orange, our high-protein muffins are not to be missed. Make them ahead for busy mornings or pop them in the freezer for a convenient grab-and-go option whenever you need it. Enjoy a serving of two muffins to add an impressive 38 grams of protein to your day.