Boost your breakfast with one of these easy, protein-rich and healthy recipes. From baked eggs and oatmeal to pancakes and breakfast burritos, plan your day well and give the most important meal of the day a nutritious makeover.
What is a high protein breakfast?
“A high-protein breakfast typically includes foods rich in protein and other nutrients that help you feel full and energized throughout the morning,” says Georgia Chilton, senior nutrition manager at Fresh food for fitness. “This may include eggs, Greek yogurt, nuts, seeds, whole grains and/or lean meats.”
“One of my favorites is overnight oatmeal, as you can add ingredients such as Greek yogurt and protein powder to increase the protein content, before incorporating other ingredients such as berries and nut butter for added flavor.”
Why are high-protein breakfasts good for runners?
Protein-rich breakfasts can be beneficial for runners for several reasons:
Help with muscle recovery
“Running can put a lot of strain on your muscles because it’s a high-impact form of exercise,” says Chilton. “It’s essential to make sure you’re getting enough protein, as it’s necessary for repairing and rebuilding muscle tissue. A protein-rich breakfast can provide the amino acids needed to support this process and aid muscle recovery.
Improves energy levels
“Protein is a slower-digesting nutrient than carbohydrates, which means it can provide a sustainable source of energy throughout the day,” she explains. “It also slows the absorption of glucose into the bloodstream, which can help stabilize your blood sugar levels and prevent sudden drops in energy.” This can be particularly beneficial for runners who need to maintain their energy levels over a long period of time and allows them to maintain a consistent pace during a race.
Makes you feel full
“Because protein breaks down more slowly and provides you with a sustainable source of energy, it can help you feel full and satisfied for longer periods of time,” says Chilton. “It’s helpful for runners because you don’t want to go into a session hungry.”
They are rich in nutrients
“Protein-rich breakfasts can be an excellent source of important nutrients, such as iron and B vitamins, essential for energy production and optimal performance,” she explains.
Wondering how to increase the amount of protein in your daily breakfast? Here are some of our favorite protein-rich breakfasts for a nutritious start to the day.
Plant-Based Protein Waffles
“It may be more difficult to meet the recommended daily protein needs for people with dietary restrictions, such as those who are vegan or vegetarian,” says Chilton. “Supplementing a plant-based diet with protein powder, in a breakfast or shake, can be a great way to ensure someone meets the recommended amount.” When choosing a plant-based protein powder, it is important to consider choosing a blended protein powder, to ensure it contains all the essential amino acids you need and is therefore considered a complete protein .
“We always recommend a diet-focused approach, but if you’re very active and struggle to meet your recommended protein needs, it’s perfectly fine to consume protein powders alongside other plant-based whole food protein sources.”
Ingredients
- 150g buckwheat flour
- 110 ml of oat milk
- 40g oat flakes
- ½ tablespoon baking powder
- 1 tablespoon of maple syrup
- 1 scoop of vegan protein powder
- 1 tablespoon of olive oil
- 3 tablespoons of almond butter
- 150 g frozen berries
Method
- In a bowl, combine the dry ingredients, buckwheat flour, oatmeal, baking powder and protein powder.
- Once the dry ingredients are mixed, slowly begin adding the oat milk, whisking as you go until the mixture becomes a smooth paste.
- Turn on the waffle maker to heat up. Once the waffle maker is hot, pour in the batter and cook according to your waffle maker’s instructions.
- While your waffles are cooking, heat your frozen fruit over low to medium heat until thawed or until warm, whichever you prefer.
- Pour your compote over your waffles and finish with a few spoons of almond butter (or any other nut butter of your choice).
Plant-Based Breakfast Burrito
“For this plant-based burrito, we replaced the chicken with tempeh,” says Chilton. “Soy products such as tempeh are a great example of a complete plant protein. This means that they contain all the essential amino acids required by the body.
Ingredients (for 2)
- 2 rolled tortillas
- 50 g tempeh (cut into 1 cm cubes)
- 30 g of baby spinach
- 50 g black beans (drained)
- 20 g red cabbage (thinly sliced)
- 1 small sweet potato (cut into 1cm cubes)
- 1 red pepper (thinly sliced)
- 1 tablespoon of olive oil
- 1 tablespoon coriander (roughly chopped)
- 1 teaspoon of red wine vinegar
- 1 lawyer
- ½ small onion (diced)
- ¼ lime (juice)
- ½ teaspoon paprika
- Salt to season
Method
- Preheat the oven to 180°C.
- Place the sweet potato and tempeh in a roasting tray and season with paprika and olive oil. Roast at 180°C until the tempeh begins to brown and the sweet potato is cooked through. Then leave to cool aside.
- Meanwhile, wash and thinly slice the red cabbage and red onion – cover with red wine vinegar until needed and refrigerate. Drain before use.
- Wash and drain the baby spinach.
- Wash and pick the coriander.
- Wash and finely chop the green chilies.
- Wash the sweetcorn and cut it from the cob or, if using frozen sweetcorn, cook it according to the packet instructions.
- Mash the avocado with the lime juice
- Roll all the ingredients into round burritos
Strawberry Protein Pancakes
“This stack of delicious, fluffy pancakes will satisfy your sweet breakfast cravings without giving you an unwanted sugar crash,” says Chilton. “They also include a serving of protein to help you meet your macronutrient goals and keep you energized and satisfied until lunch.” Adding strawberries to the dough keeps them sweet and fresh and an added bonus is that they are also both gluten free and vegan.
Ingredients (for 2)
- 170g buckwheat flour
- Pinch of baking powder
- 20g vanilla protein powder
- 300g oat milk
- 5g olive oil
- Pinch of salt
- 15g maple syrup
- 150 g strawberries, washed and finely chopped
Method
- Mix the dry ingredients.
- Whisk the wet ingredients and the strawberries with the dry ingredients until the batter is smooth.
- Heat a small non-stick frying pan (10-12 cm) over medium heat.
- Pour a ladle of batter into the pan, cook until the bottom is golden and the edges are set, then turn it over and continue until cooked through.
- Serve with additional maple syrup, fresh strawberries and mint.
Protein Chocolate Overnight Oatmeal
Packed with protein and fiber, this breakfast will help you start your day with the energy you need. Chilton suggests trying them with a little peanut butter as well.
Ingredients (for 1 person)
- 150 ml of water or milk of your choice
- ½ cup gluten-free oatmeal
- ¼ cup chocolate whey/vegan protein powder
- ½ banana
- ½ tablespoon of honey
Method
- The day before, mix the oatmeal and protein powder, then add your choice of water, milk, or dairy-free milk and place in a jar or container and place in the refrigerator overnight to cool you down while you sleep.
- The next morning, all you have to do is take your oatmeal and drizzle with a little honey, stir and top with banana.
Paprika Baked Eggs
“Eggs have many nutritional benefits: they are an excellent source of vitamin A, vitamin D and vitamin B12, and also provide calcium, vitamin B6 and magnesium, all essential for the proper functioning of our body,” Chilton explains.
“On top of that, they’re also a great source of omega-3, which helps lower blood pressure, and, of course, a great source of protein.”
Ingredients
- 1 onion (diced)
- 120g vegan chorizo
- 1 yellow pepper (diced)
- 1 red pepper (diced)
- 2 cloves of garlic (crushed)
- 1/2 teaspoon smoked paprika
- 400 g crushed tomatoes
- 4 free-range eggs
- 1/2 bunch of chives (chopped)
Method
- Preheat the oven to 180°C.
- Put the diced onion and chorizo into a cast iron skillet and start frying.
- Once the onions start to brown, add the diced peppers and continue cooking for 4 to 5 minutes.
- Add the garlic and smoked paprika, cook for 2 minutes then add the tomatoes.
- Reduce the heat and simmer for 10 minutes, stirring occasionally.
- Make four wells in the sauce and crack an egg into each.
- Place the pan in the preheated oven and cook for 10 minutes, when the egg whites are cooked but the yolks are still runny.
- Sprinkle with chives, serve and enjoy!
