5 High Protein Breakfasts for Busy People

Raise your hand if mornings feel like a blur.

Between getting kids ready for school, snow day rescheduling, getting to work on time, fitting in workouts... and trying to keep up with all the things, I’m guessing your routine might often seem too hectic to be purposeful about putting in the morning protein. (Which is HUGELY important in terms of having balanced blood sugar, supporting weight management, energy levels, muscle growth, and so much more.)

That’s why I’m sharing some high protein breakfasts to help you kickstart your day without spending hours in the kitchen. These recipes are quick, easy, and—most importantly—delicious. Whether you're a savory breakfast eater or sweet, one of these will be sure to find a place in your prep schedule. (Which is an important note: mornings will always be busy. PLAN AHEAD.)

1. Egg Muffins

   Make-ahead and packed with veggies (because balance, right?).

   
   

   Spray a muffin tin with oil, crack in an egg and veggies and whisk it.

   You can sprinkle it with cheese and cooked bacon (nitrate-free).

   
   

2. ​Strawberry Cheesecake Overnight Protein Oats:

   Perfect for mornings when you’re running out the door.

1/4 cup oats rolled or quick is fine

1 tablespoon chia seeds

1 scoop vanilla protein powder

3 tbsp sub cream cheese

3/4 cup unsweetened almond milk

2/3 cup Greek yogurt

1 tablespoon lemon juice

1/4-1/2 cup frozen strawberries

1. Add all of the ingredients into a large mason jar. Stir together.

2. Put on a lid and refrigerate overnight.

3. Greek Yogurt Parfaits

   Sweet, creamy, and ready in 5 minutes.

   
   

   Greek yogurt + fruit of choice + a little honey + some nuts or seeds.

   You can customize it however you like. The point is: have protein, healthy fat, and fiber present!

   
   

4. ​Chicken & Apple Breakfast Sausage:

   Delicious on it's own or with english muffins. Add an extra boost of protein by serving it with an egg.

   
   

1 tbsp avocado oil or use avocado oil spray

1 lb ground chicken

1 small granny smith apple grated with cheese grater

1 tbsp maple syrup leave out if Whole30

1 tsp ground sage

2 sprigs fresh thyme

1 tsp cold water

1 tsp sea salt

1/4 tsp nutmeg

1/4 tsp pepper

Instructions

1. Heat cast iron skillet over medium heat. Give it a spray with avocado oil spray or use regular avocado oil.

2. Combine the rest of the ingredients in a bowl and mix together. Divide the mixture into four and add to the skillet.

3. Cook for four minutes per side or until fully cooked.

5. ​Protein Cottage Cheese Pancakes

   Made in a blender, they're quick and easy!

• 1/2 cup cottage cheese

• 1/2 cup oats

• 1/2 cup egg whites

• 1/2 scoop of protein powder

• 1 teaspoon chia seeds

• 1/4 teaspoon baking powder

Instructions

1. Add all the ingredients to a blender, blend until smooth

   1/2 cup cottage cheese,1/2 cup oats,1/2 cup egg whites,15 g half a scoop of protein powder,1 teaspoon chia seeds,1/4 teaspoon baking powder

2. Heat a small to medium pan over medium heat. Let the pan heat up for a few minutes.

3. Spray the pan with avocado oil and add the pancake batter (do this in batches, I got 4 pancakes out of it). Cook for 1-2 minutes each side.

4. Top with desired pancake toppings.

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