Eating a high protein breakfast will pump you up with energy and curb your appetite. They don’t call it the most important meal of the day for nothing. Research has shown countless times that eating the right kind of breakfast will decrease the hunger-stimulating hormones as opposed to a high-carb meal that will leave you craving for more in a couple of hours.

A high protein breakfast should be your nutritious goal in the morning. Protein is crucial in our diet because it supplies energy throughout the whole morning and it makes us feel satiated. You will see the difference it makes from day one. You won’t get the munchies too soon with a high protein low carb breakfast.

healthy breakfast low calories

Why are proteins important in your diet? Because it’s a component of your body’s cells, it can build and repair tissue, it’s great for building muscles, cartilage, skin, blood, and bone, and because our body needs protein to produce enzymes and other chemicals in the body.

8 Delicious High Protein Breakfast Ideas

1. Egg white frittata

The Mediterranean diet is known for being one of the healthiest there is. Fresh ingredients such as peppers, spinach, and onion, are packed with minerals, while egg whites and feta deliver proteins. A low-calorie frittata is easy to make, and it tastes and looks delicious. It’s the perfect high protein breakfast for anyone who’s looking to get in shape.

Here’s what you need:

  • 1 green pepper and 1 red pepper, both chopped
  • ¼ chopped yellow onion
  • 8 egg whites
  • ½ cup of crumbled feta cheese
  • 2 cups of fresh spinach
  • 1 teaspoon of kosher salt and 1 teaspoon of black pepper
  • 2 tablespoons of extra-virgin olive oil

First things first – preheat your oven to 375°F and get your frying pan ready. Add olive oil and saute the onions and the peppers for about 7 minutes, until the vegetables are tender. Then add the salt and pepper and pour in the egg whites. Let it all cook for about 3 minutes. The feta cheese and the spinach come last. Put the pan in the oven and let the frittata back for up to 10. Don’t cover the pan. That’s it. In just 15-20 you can make an elegant, energizing breakfast.

2. Cashew yoghurt with maple syrup and blackberry

You may think that yoghurt alone is not a complete meal, but we’ll show you how to put together a mouth-watering mixture that will give you just the right amount of proteins, carbs, and good fats.

Here’s what you need:

  • 8 cashews, chopped
  • ½ multigrain cereal
  • 1 cup Greek yogurt
  • 1 tablespoon of freshly squeezed lemon juice
  • A handful of blackberries (or other fruit)
  • A pinch of fine sea salt
  • Maple syrup

It’s best to soak the cashews for a couple of hours before preparing the meal. You can leave them to soak overnight. In the morning, drain and rinse them, then throw them in a blender along with lemon juice, salt, and maple syrup. You can add water if the mixture is too thick. Place the yoghurt in a bowl and pour the topping. Add the blackberries and it’s ready to go.

3. Poppy seed pancakes

Poppy seed pancakes protein breakfast fitness

Who says pancakes are bad? Healthy pancakes are a real thing, and you won’t have to cut back on one of life’s little pleasures. A serving of these high protein pancakes runs for about 205 calories, which is quite reasonable. And you also get about 20 grams of protein, which makes it one of best high protein breakfasts to eat before hitting the gym.

Here’s what you need:

  • 2 ripe bananas
  • 2 teaspoons of poppy seeds
  • 2 eggs
  • Juice of one lemon
  • 2 scoops of protein powder
  • 2 tablespoons of whole wheat flour
  • 1 tablespoon of baking powder

This is one quick high protein breakfast. Basically, you just combine all the ingredients listed above until you get a smooth mixture. Pour the batter into a pan and cook on low heat. You can serve them with butter or pure maple syrup, but don’t indulge in too much topping.

4. Eggs baked in avocado

This low carb high protein breakfast packs omega-3s, healthy fatty acids, proteins, fiber, and pretty much all you can ever want to keep your weight in check and your stomach full and happy. This Paleo-friendly meal only takes a couple of minutes to make, and it’s perfect for when you don’t have the time to cook something fancy.

Here’s what you need:

  • 2 ripe avocados
  • 4 eggs
  • Chopped chives
  • A pinch of pepper

First, preheat the oven to 400° F. Slice the two avocados in halves. Scoop the middle of the avocados to fit the egg in. place the four halves of avocados in a baking pan and crack an egg in each. It should take no more than 20 minutes to bake, but do check to see if the eggs are cooked. Once they’re done, remove them from the oven and sprinkle the eggs with chopped chives, pepper, or whatever garnish you enjoy.

5. Egg and cheese burrito

We all crave a burrito every now and then, but they’re not exactly what you would call healthy. But do check out this high protein breakfast recipe that will provide you with 18 grams of protein and as little as 220 calories per serving.

Here’s what you need:

  • 2 flour tortillas
  • 4 eggs
  • 1 teaspoon of extra-virgin olive oil
  • ¼ cup Cheddar cheese

Get a frying pan, heat the olive oil over medium heat and pour in the lightly beaten eggs. Cook the eggs stirring frequently until ready, and then sprinkle the Cheddar cheese over the omelette. Leave it over heat until the cheese melts. Warm the tortillas and put the egg mixture onto them. Roll them up and you can dig in. You can top them up with salsa if they seem too bland, but make sure it’s homemade.

6. Scrambled eggs with turkey

scrambled eggs with turkey recipe

We see no reason not to eat a little bit of meat in the morning. Especially if it’s turkey. The egg, cheese, and turkey combination makes for a delicious high protein breakfast or lunch.

Here’s what you need:

  • One large egg and one egg white
  • ¼ diced deli turkey
  • ¼ cup grated Cheddar cheese
  • 1 tablespoon of milk
  • 1 tablespoon of unsalted, low-fat butter
  • A pinch of salt

Whisk the eggs together with the milk and salt and let it sit. In a large frying pan, melt the butter and add the egg mixture. Cook the eggs, stirring continuously with a wooden spatula. After about two minutes, you can add the cheese and the diced turkey over the mixture. Cook until the cheese has melted and make sure the eggs are done. You can also add vegetables to the mix. Tomatoes and peppers will bring additional fiber.

7. Kale, feta and egg toast

If you’re not too convinced about giving up bread in favor of avocado, here’s the recipe for you. This easy high protein breakfast is tasty, satiating, and it will quench that carb craving.

Here’s what you need:

  • 2 sliced of multigrain bread
  • 2 large eggs
  • ½ cup feta cheese
  • 3 cups of chopped kale
  • 3 teaspoons of extra-virgin olive oil
  • Salt, pepper, red-pepper flakes, minced garlic

Toast the bread any way you can and set it aside. Heat the olive oil in a large frying pan over medium heat. Add the chopped kale and cook it until it softens, stirring occasionally for about five minutes. Add about one teaspoon of minced garlic, and a pinch of salt, pepper, and the red-pepper flakes. Continue to cook the mixture for one additional minute.  Once it’s done, you can remove from heat and sprinkle the feta cheese. Put a lid over the pan to keep it warm.

In a small pan, heat olive oil over medium heat. Crack the eggs and add a pinch of salt and pepper to them. Cook the eggs until the whites set, then remove from heat. Take each toast and adorn it with the cooked kale and top if off with a fried egg. The plate will look so inviting, you might just end up making this dish every day.

8. Tomato frittata

4_tomato frittata low carb breakfast

This savory Paleo breakfast with a hint of sweetness is the ideal way to fuel your body for a productive day.

Here’s what you need:

  • 6 large eggs
  • 5-6 medium ripe plum tomatoes
  • 3 tablespoons of grated Parmesan
  • 3 tablespoons of extra-virgin olive oil
  • 1 garlic clove
  • Sea salt, ground black pepper

As always, you must preheat the oven to 350°. Take the tomatoes and core them. Cut them crosswise into ¼-inches slices. In a large frying pan, heat the extra-virgin olive oil over medium heat. In a bowl, lightly beat the eggs, then add the Parmesan and the minced garlic. Season it all with salt and freshly ground black pepper. When the oil starts shimmering, you can pour in the egg mixture and cook it until the eggs start cooking around the edges.

Now take the tomato slices and arrange them on top of the mixture. Transfer the pan to the oven and bake your tomato frittata for about 10 minutes, until the eggs are set. Carefully slide the frittata onto a plate and serve it warm. We recommend you try this dish on the weekends when you have more time on your hands.

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