Breakfast is the most important meal of the day. Due to irregular schedules and lazy routines, many people often skip this meal. However, it has a great impact on your daily energy, strength, and activities. Consuming high protein breakfast is very healthy for the mind and body. It keeps us energetic and active throughout the day. Moreover, it manages well our body’s glucose levels as the carbs content is kept minimal.
Proteins are one of the most vital nutrients a body needs. They have many useful benefits for the body. In addition, they are good for hair, skin, and nails. So, high content protein meals won’t add much to your calories, but in turn, raises the repair and growth of body tissues and muscles and makes us more fit and active.
A high-protein breakfast is very beneficial for people having insulin resistance. It greatly helps manage raised glucose levels and helps reduce insulin sensitivity.
Try out the easy high protein breakfast meals listed below and keep yourself active and energetic throughout the day.
High Protein Breakfast Recipes
1. Cheesy Eggs Wrap with Spinach & Mushrooms
Ingredients
- 2 eggs
- Chopped spinach – ½ cup
- Handful of sliced Mushrooms
- 2-3 tbsp of Milk
- 1/2 slice Low Fat Cheese
- Seasonings – Salt, Pepper, and Paprika
Method
- Beat the eggs with seasonings (½ tsp each) or as per taste.
- Add Spinach & Mushrooms to it
- Add few drops of milk for a good consistency
- Add few drops of oil in a non-stick pan and cook the mixture on low-medium heat from one side until brown
- Flip it and add cheese on other side, wrap the egg mixture with cheese inside
- Serve as it is or wrapped inside a tortilla or flatbread
2. Egg and Sausage Wrap
Ingredients
- 2 eggs
- 1 sausage
- Seasonings – salt, pepper, and paprika.
Method
- Beat the eggs with seasonings (½ tsp each) or as per taste.
- Place a drop of oil in a non-stick pan and cook the mixture on low-medium heat until brown
- Air-fry the sausage (180 degrees for 10 minutes)
- Place sausage inside the egg wrap
- Serve as it is or wrapped inside a tortilla or flatbread
3. Greek Yogurt Chia Pudding
Ingredients
- 1/4th cup Greek Yogurt
- Handful of berries (strawberries, cherries, blueberries)
- 1 tsp Peanut Butter
- 1 tbsp Soaked Chia Seeds
- Nuts of your choice (chopped almonds and walnuts)
Method
- Place Chia Seeds Layer on Bottom
- Add Greek Yoghurt in next Layer
- Garnish with Berries and Nuts of your choice.
- Drizzle Peanut Butter on Top
4. Berries, and Nuts Smoothie
Ingredients
- 1/4th cup Greek Yogurt
- Handful of berries (strawberries, cherries, blueberries)
- 1 tsp Peanut Butter
- 1 tbsp Soaked Chia Seeds
- 200 ml Milk
- Nuts of your choice (almonds and walnuts)
Method
- Mix all Ingredients and Blend well with Milk
- Garnish with berries and nuts of your choice.
5. Oatmeal with Fruits & Nuts
Ingredients
- 2 tbsp Oats
- 100 ml Milk
- 1 tsp Peanut Butter
- 1 Ripe Banana
- Nuts of your choice (chopped almonds and walnuts)
Method
- Cook Oats with Milk
- Mix Chia Seeds with Oatmeal and Layer it at Bottom
- Garnish with Fruits and Nuts of your choice.
- Drizzle with Peanut Butter
6. Eggs and Vegetables Omelet
Ingredients
- 2 eggs
- 1 Chopped Onion, and Tomato
- Handful of Chopped Coriander
- Seasonings – Salt, and Red Chili Powder
Method
- Beat the eggs with seasonings (½ tsp each) or as per taste.
- Chop the vegetables and mix them with the eggs.
- Place few drops of oil in a non-stick pan.
- Add Egg mixture, flip and cook on low-medium heat until medium-brown.
- Serve as it is or wrapped inside a tortilla or flatbread
7. Croissant Stuffed Eggs
Ingredients
- 2 eggs
- Chopped spinach – ½ cup
- Handful of sliced Mushrooms
- Handful of Sliced Olives
- 2-3 tbsp of Milk
- 1/2 slice Low Fat Cheese
- Seasonings – Salt, Pepper, and Paprika
Method
- Beat the eggs with seasonings (½ tsp each) or as per taste.
- Add Spinach & Mushrooms to it
- Add few drops of milk for a good consistency
- Add few drops of oil in a non-stick pan and cook the mixture on low-medium heat from one side until brown
- Flip it and add cheese on other side, wrap the egg mixture with cheese inside
- Cut open few croissants, and place the egg mixture inside them
- Toast the croissants and serve them
8. Eggs with Smashed Avocado on Toast
Ingredients
- 2 eggs
- 1 Ripe Avocado
- Whole Wheat / Brown Bread or Buns
Method
- Boil the Avocado in water for few minutes, then cut them into half to scoop out the flesh inside
- Add few drops of oil in a non-stick pan and Smash the Eggs or Air Fry them
- Toast the Bread or Buns
- Place the Avocado mixture and Egg on toast
9. Protein and Nuts Shake
Ingredients
- 1 Ripe Banana
- 1 Ripe Date
- 1 Scoop Protein Powder
- Nuts of your choice (almonds and walnuts)
- 200ml Milk
Method
- Add all ingredients with milk, and blend the mixture
- Protein filled Energy Shake is ready
10. Chicken and Eggs Sandwich
Ingredients
- 2 eggs
- 1 Chicken Breast
- 1 tsp Low Fat Mayonnaise
- 1 tsp Low Fat Cream / Cream Cheese
- Handful of Salad Leaves
- Whole Wheat / Brown Bread or Buns
- Seasonings – Salt, and Pepper
Method
- Boil the Eggs and Chicken Breast
- Peel the Boiled Eggs and mix them with Boiled Chicken
- Add Cream, Mayonnaise, Salad Leaves and Seasoning to the mixture
- Blend it all to make a thick mixture
- Toast your bread and apply the mixture on it
Eggs are high in protein and when taken for breakfast, they greatly fulfill our daily protein requirement. 2 eggs provide almost 20g of protein. Spinach comes from the green leafy vegetables family and is a healthy source of iron.
The recipes above are all filled with healthy proteins that are vital for your body, give a refreshing feeling, that drive enough energy for the day.
Berries are low-sugar fruits that are juicy and nutritious and add color and flavor to our meals, giving a dessert-type feel. Nuts, cheese, cream, and peanut butter have good fats and can be paired with a heavy protein breakfast to add flavor, nutritional values, and color to the meal.