By now, you probably know how crucial dietary protein is for building and maintaining lean muscle mass, balancing blood sugar, promoting satiety, and so much more.
We can talk about the benefits of protein all day, but what I find most challenging for people is finding ways to incorporate more into their meals, especially breakfast.
Today I’m excited to share three high-protein breakfast recipes with you — two from me and one from my dear friend, Dr. Gabrielle Lyon, who just released a new recipe newsletter called 30g’s! (You’ll find more details on how to sign up below!).
Every Monday, she’ll send you a new recipe with at least 30 grams of protein based on her and Dr. Don Layman’s research that we should include at least that amount at every meal to halt muscle protein breakdown and stimulate muscle protein synthesis.
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Let’s jump in with my favorite high-protein breakfast recipes!
Try This:
Breakfast Stir Fry
When people think of breakfasts, they typically think sweet, but savory breakfasts are totally underrated, in my opinion. This is my all-time favorite breakfast recipe that I’ve been making forever — a quick and easy Asian-inspired stir fry!
It is high in protein and incorporates probiotics like kimchi and prebiotic fiber from the Bok choy and shiitake mushrooms.
Prep time: 5 mins
Cook time: 10 mins
Serves: 1
Ingredients:
- 1 whole package of Applegate Chicken & Sage Breakfast Sausage
- 2 stalks (about 1 cup, chopped) baby Bok choy
- ½ cup shiitake mushrooms, diced
- ½ (3-ounce package) Miracle Noodles, fettucini style
- 1 tablespoon coconut aminos
- 2 tablespoons kimchi (I like Lil’ Kim Chee)
- 1 teaspoon extra virgin olive oil
Instructions:
- Heat olive oil in a skillet on low-medium heat for about two minutes. Add in your frozen breakfast sausage.
- Cover with a lid and cook your breakfast sausage, turning often for about 5 minutes.
- After about 5 minutes, the sausages should soften up. Use kitchen scissors to cut into half-inch pieces and place them back into the skillet to continue to cook.
- After you cut the sausage, add your shiitake mushrooms and coconut aminos. Stir, cover, and let cook for another 2-3 minutes.
- Once mushrooms soften, add in the Bok choy. Stir, cover, and let cook for 1-2 minutes.
- Add in your miracle noodles, stir, and let cook for another 1-2 minutes.
- Add salt and pepper to taste, transfer to a plate, and garnish with kimchi.
Mediterranean Charcuterie Plate
This is my co-writer, Taylor’s (@foodhappywithtaylor) favorite high-protein breakfast to whip up after an intense HIIT or hot yoga workout before starting her workday.
The best part about it is that there’s no cooking required besides boiling the eggs, which you can easily meal prep the night before, and it only takes a few minutes to assemble.
Prep time: < 5 mins
Cook time: 0 mins
Servings: 1
Ingredients:
- ½ cup wild-caught lox
- 4 Kalamata olives
- 1 ½ soft-boiled eggs
- Non-starchy vegetables (Lettuce works great for rolling ingredients into a wrap, or a small crudité plate with raw cucumber, broccoli, peppers, or cherry tomatoes for some satiating fiber)
- 1-2 orange slices (optional, as garnish)
Instructions:
- Meal prep your soft-boiled eggs prior to making your plate.
- Place all ingredients on board or in a glass Tupperware container for travel.
Dr. Lyon’s Meal Prep Breakfast Taco Bowl
Get ready for a super easy, insanely delicious spin on breakfast tacos. This recipe satisfies hunger for hours with high-quality protein from ground beef and scrambled eggs and healthy fats and fiber from avocado and leafy greens.
Prep time: < 5 mins
Cook time: 15 mins
Serves: 4
Ingredients:
- 1 lb 80% lean ground beef
- 1 ½ teaspoon taco seasoning
- 6 eggs
- Sea salt and black pepper (to taste)
- 6 cups baby spinach
- 2 avocados, sliced
- ½ cup salsa
Instructions:
- Heat a large skillet over medium heat. Once hot, add the beef to the skillet. Use a spatula to break it apart. Add the taco seasoning and cook until browned. Remove with a slotted spoon and set aside. Drain any excess drippings from the pan.
- Whisk the eggs in a bowl. Add the eggs to the same skillet over medium-low heat and cook until fluffy — season with salt and pepper and set aside.
- Divide the spinach between plates or into containers. Top with beef, eggs, avocado, and salsa. Enjoy!
Vegan or Vegetarian?
Don’t worry. I got you! Although it might be more challenging to hit the 30 grams of protein per meal, it’s still possible (and essential!) for plant-based eaters.
If that’s you, plant-based nutritionist Simon Hill has this fantastic recipe ebook that contains 21 high-protein plant-based recipes.
They’re not all breakfast recipes, but there’s a good mix of snacks and meals to experiment with. This is an excellent reminder that you don’t need to limit your morning meal to your typical “breakfast food,” leftovers make a fantastic breakfast, too!
Bonus! My Favorite High-Protein Dessert Recipe
A few months ago, I shared my high-protein, low-carb dessert recipe that’s made with Greek yogurt, chocolate whey protein, and blueberries. This one is still a staple for me, so I’m sharing it again, just in case you missed it!
The typical standard American dessert for breakfast will send you on a blood-sugar roller coaster the rest of the day. This recipe is a perfect example of an exception to the rule — it’s sweet but satisfying, with 22 grams of protein that will keep you satiated and your blood sugar balanced all morning. You can up the protein by doubling the whey protein powder in the recipe.
Sign up for Dr. Lyon’s 30g’s Recipe Newsletter
Dr. Lyon’s weekly recipe newsletter is a game-changer for nutrient-dense, protein-packed meal inspiration. When you sign up using this link, Dr. Lyon will send a brand new step-by-step recipe straight to your inbox every Monday that has at least 30 grams of protein.
With her simple weekly recipes, you’ll never be short on inspiration for your next high-protein meal to help you reach your protein goals. Sign up for the 30g’s recipe newsletter here!
Here’s to your health,
Dhru Purohit