3 Easy High Protein Breakfast Recipes

Breakfast recipes

Breakfast is the most important meal of the day, but most of us wing it and opt for the least nutritious options, like a hasty buttered toast or a sad bowl of cereal. ‘But why is breakfast soooo important?’ I hear you say. Breakfast is key because we burn the most calories in the morning. A protein-packed brekkie will also help you avoid snacking on junk before lunch.

I’ve got three super easy high-protein recipes for you to check out! And get this – two of them can be prepped in advance so you can grab and go in the morning. How awesome is that? Give them a shot – they’re delicious!

 

Avocado on toast with smoked salmon

AVOCADO ON TOAST WITH SMOKED SALMON

SERVES: 2 / TOTAL TIME: 15 minutes

INGREDIENTS

  • 1 avocado, peeled and stoned
  • 2 tablespoons of fat-free natural yoghurt
  • ½ lemon, juiced
  • 2 slices of rye bread, toasted
  • ½ teaspoon of cayenne pepper
  • 75 grams of smoked salmon
  • ¼ cucumber, thinly sliced using a vegetable peeler
  • A handful of watercress

Dressing:

  • ½ red chilli, deseeded and diced
  • A handful of fresh mint, chopped
  • ½ lemon, juiced and zested
  • 1 tomato, diced
  • 1 teaspoon of white wine vinegar
  • A pinch of salt and black pepper

INSTRUCTIONS

Begin making the dressing by combining all the dressing ingredients in a small bowl before setting aside. In a separate bowl, roughly mash together the avocado flesh, lemon juice and yoghurt. Be careful not to make the mixture too smooth, as you want it to have a chunky texture. Divide the avocado mixture between the slices of toasted rye bread. Sprinkle over a pinch of cayenne pepper to add a touch of heat and colour before layering the smoked salmon and cucumber ribbons on top. Finish by placing a small handful of watercress on top of the salmon and drizzling over the dressing.

MACROS PER PORTION
CALORIES 296 / PROTEIN 16 / CARBS 18 / FATS 17

 

Peanut Butter & Jelly Overnight Oats

Peanut Butter and Jelly Overnight Oats

SERVES: 2 / TOTAL TIME: 5 minutes

INGREDIENTS

  • 130 grams of rolled oats
  • 240 millilitres of unsweetened almond milk
  • 1 tablespoon of chia seeds
  • ½ tablespoon of maple syrup
  • 1 tablespoons of peanut butter
  • 1 tablespoon of jam

INSTRUCTIONS

To make this nutritious and simple breakfast, add all the ingredients except the jam into a serving bowl. Cover and place in the fridge overnight, by which point the oats will have absorbed the delicious flavours of the maple syrup and peanut butter and soaked up much of the almond milk. When ready to serve, add a dollop of jam on top and stir in some extra almond milk if needed.

MACROS PER PORTION
CALORIES 326 / PROTEIN 11 / CARBS 45 / FATS 13

 

Breakfast Egg Muffins

BREAKFAST EGG MUFFINS

SERVES: 6 / TOTAL TIME: 20 minutes

INGREDIENTS

  • Cooking spray
  • 6 eggs
  • salt and pepper to taste
  • 110 grams of cooked chopped spinach with excess water removed
  • 75 grams of crumbled cooked bacon
  • 35 grams grated cheddar cheese
  • Optional garnish: diced tomatoes and chopped parsley

INSTRUCTIONS
Begin by preheating your oven to 190°C/375°F/gas 5. Coat six cups of a muffin tin with cooking spray or line them with paper liners. Crack the eggs into a large bowl and whisk until smooth. Add the spinach, bacon and cheese to the egg mixture and stir until all the ingredients are well combined. Divide the egg mixture evenly between the six muffin cups. Bake for 15-18 minutes or until eggs are set. Serve immediately garnished with diced tomatoes and parsley if desired, or store in the refrigerator once cooled until ready to eat.

MACROS PER PORTION
CALORIES 129 / PROTEIN 10 / CARBS 1 / FATS 10

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