Start your day strong: 6 quick and easy high-protein breakfasts for busy mornings

Struggling to find breakfast options that are quick, tasty and actually keep you full? Mornings can be hectic, but that doesn't mean you need to sacrifice nutrition for convenience. These high-protein breakfast recipes cooked-up by MacroMate will kick your day off right and help you achieve your daily goals – without eating up your time. Each meal is packed full of protein and takes under 30 minutes to make.

Greek Yogurt with Mixed Berries and Almonds

Start your day in under five minutes with this protein-packed bowl of Greek yogurt topped with juicy berries, crunchy almonds and optional chia seeds or honey. It’s a refreshing, no-cook breakfast that fuels your morning with high protein and a satisfying mix of textures and flavours.

Ingredients:

- 200g Greek yogurt

- 50g mixed berries (e.g., blueberries, raspberries, strawberries)

- 30g almonds (sliced or whole)

- 1 tablespoon honey (optional)

- 1 teaspoon chia seeds (optional)

Recipe Steps:

- Step 1: Place the Greek yogurt in a bowl.

- Step 2: Rinse and pat dry the mixed berries. Add them on top of the yogurt.

- Step 3: Sprinkle the almonds over the berries.

- Step 4: Drizzle with honey if desired for extra sweetness.

- Step 5: Optionally, sprinkle chia seeds on top for added nutrition.

Nutrition Info:

Calories: 400 kcal

Protein: 25 g

Carbs: 35 g

Fat: 15 g

Sugar: 15 g

Portion: 1.0

Turkey Sausage and Egg Muffins

These savoury egg muffins are loaded with protein and veggies, perfect for grab-and-go mornings. Just mix, pour, and bake – 20 minutes later, you’ve got a week’s worth of satisfying, low-carb breakfasts that taste well fresh, cold or reheated.

Ingredients:

- 4 turkey sausages

- 6 large eggs

- 1/2 cup shredded cheddar cheese

- 1/4 cup milk

- 1/2 teaspoon salt

- 1/4 teaspoon black pepper

- 1/4 cup chopped spinach

- 1/4 cup diced bell pepper

- 1/4 cup chopped onion

- 1 tablespoon olive oil

Recipe Steps:

- Step 1: Preheat your oven to 375°F (190°C) and grease a muffin tin with olive oil.

- Step 2: Remove the casing from the turkey sausages and crumble them.

- Step 3: Heat the olive oil in a skillet over medium heat and cook the turkey sausage crumbles until browned.

- Step 4: In a large bowl, whisk together the eggs, milk, salt, and black pepper.

- Step 5: Stir in the cooked turkey sausage, cheddar cheese, spinach, bell pepper, and onion into the egg mixture.

- Step 6: Pour the mixture evenly into the muffin tin cups.

- Step 7: Bake in the preheated oven for 20 minutes, or until the egg muffins are set and lightly golden on top.

- Step 8: Let them cool for a few minutes before serving or storing.

Nutrition Info:

Calories: 400 kcal

Protein: 25 g

Carbs: 6 g

Fat: 10 g

Sugar: 3 g

Portion: 1.0

Banana Protein Pancakes

Craving pancakes but short on time? These banana protein pancakes blend up in seconds and cook in minutes, giving you a naturally sweet, muscle-fueling breakfast. Just blend, pour, flip, and enjoy – try it topped with fruit or a drizzle of honey.

Ingredients:

- 2 ripe bananas

- 2 large eggs

- 1 scoop (about 30g) vanilla protein powder

- 60g rolled oats

- 1 teaspoon baking powder

- 1 teaspoon cinnamon

- 1/2 teaspoon vanilla extract

- 1 tablespoon chia seeds

- 1 tablespoon coconut oil (for cooking)

- a pinch of salt

Recipe Steps:

- Step 1: In a blender, combine the bananas, eggs, protein powder, oats, baking powder, cinnamon, vanilla extract, chia seeds, and a pinch of salt.

- Step 2: Blend the mixture until smooth and well combined.

- Step 3: Heat a non-stick skillet over medium heat and add coconut oil.

- Step 4: Pour small amounts of the batter onto the skillet to form pancakes.

- Step 5: Cook each pancake for about 2-3 minutes on each side, or until golden brown.

- Step 6: Serve warm, optionally topped with fresh fruits or a drizzle of honey.

Nutrition Info:

Calories: 400 kcal

Protein: 25 g

Carbs: 50 g

Fat: 10 g

Sugar: 5 g

Portion: 1.0

Omelette with Spinach and Feta

Whip up this quick, cheesy omelette in under 10 minutes for a simple, protein-rich breakfast that feels gourmet. Packed with wilted spinach and tangy feta, it's a one-pan meal that delivers big flavour and nutrition with minimal cleanup.

Ingredients:

- 3 large eggs

- 50g fresh spinach

- 50g feta cheese

- 1 tablespoon olive oil

- Salt to taste

- Black pepper to taste

Recipe Steps:

- Step 1: Crack the eggs into a bowl, add a pinch of salt and black pepper, and whisk until well combined.

- Step 2: Heat the olive oil in a non-stick skillet over medium heat.

- Step 3: Add the spinach to the skillet and sauté until wilted, about 2 minutes.

- Step 4: Pour the eggs over the spinach in the skillet.

- Step 5: Crumble the feta cheese over the eggs.

- Step 6: Cook the omelette for about 3-4 minutes, or until the eggs are set on the bottom.

- Step 7: Carefully fold the omelette in half and continue cooking for another 2 minutes.

- Step 8: Slide the omelette onto a plate and serve immediately.

Nutrition Info:

Calories: 400 kcal

Protein: 25 g

Carbs: 50 g

Fat: 10 g

Sugar: 5 g

Portion: 1.0

Protein Smoothie with Spinach and Banana

Need breakfast on the fly? Blend up this creamy smoothie in under 2 minutes! Packed with spinach, banana, Greek yogurt, and almond butter, it’s a deliciously drinkable protein smoothie that keeps you full and energised through the morning.

Ingredients:

- 1 cup unsweetened almond milk

- 1 scoop vanilla protein powder

- 1 cup fresh spinach

- 1 medium banana

- 1 tablespoon almond butter

- 1 tablespoon chia seeds

- 1/2 cup Greek yogurt

Recipe Steps:

- Step 1: Add 1 cup of unsweetened almond milk to a blender.

- Step 2: Add 1 scoop of vanilla protein powder to the blender.

- Step 3: Add 1 cup of fresh spinach to the blender.

- Step 4: Peel and add 1 medium banana to the blender.

- Step 5: Add 1 tablespoon of almond butter to the blender.

- Step 6: Add 1 tablespoon of chia seeds to the blender.

- Step 7: Add 1/2 cup of Greek yogurt to the blender.

- Step 8: Blend all ingredients until smooth and creamy.

- Step 9: Pour the smoothie into a glass and serve immediately.

Nutrition Info:

Calories: 400 kcal

Protein: 25 g

Carbs: 50 g

Fat: 10 g

Sugar: 5 g

Portion: 1.0

Cottage Cheese Pancakes with Berries

These fluffy pancakes are secretly loaded with protein thanks to cottage cheese and oats. Quick to blend and faster to cook, they make for a delicious breakfast topped with vibrant berries and a touch of honey.

Ingredients:

- 250g cottage cheese

- 2 large eggs

- 60g rolled oats

- 1 tsp baking powder

- 1 tsp vanilla extract

- 1 tbsp honey

- 100g mixed berries (e.g., blueberries, raspberries, strawberries)

- 1 tbsp olive oil or cooking spray

- Optional: 1 tbsp Greek yogurt for serving

Recipe Steps:

- Step 1: In a blender, combine the cottage cheese, eggs, rolled oats, baking powder, vanilla extract, and honey. Blend until you have a smooth batter.

- Step 2: Heat a non-stick skillet over medium heat and add a little olive oil or spray with cooking spray.

- Step 3: Pour small amounts of the batter into the skillet to form pancakes. Cook each pancake for about 2-3 minutes on one side, or until bubbles start to form on the surface.

- Step 4: Flip the pancakes and cook for an additional 2-3 minutes, or until golden brown.

- Step 5: Serve the pancakes topped with mixed berries and a dollop of Greek yogurt if desired.

Nutrition Info:

Calories: 400 kcal

Protein: 25 g

Carbs: 50 g

Fat: 10 g

Sugar: 5 g

Portion: 1.0

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