High protein breakfasts

Posted by Ben Simpkins on June 28, 2016

Increasing your protein content can be a long strenuous task and most people just resort to eating more meats where they can, but below we are giving you some of our favourite protein recipes from our top companies to follow for meal inspiration. Ensuring you hit your correct protein intake is vital when looking at changing your body composition, a higher protein content makes sure the muscles can recover quicker after your training sessions, they provide essential amino acids that the body cannot create and keep you feeling fuller for longer! Our personal training clients receive advice on how to improve their daily food intake and these recipes below should be a good place to begin with to make sure you get a little bit more variety.

So below we have recipes from Protein Pow who create tonnes of variations of products from protein breads to protein brownies all by using different protein powders. Paleomg who follow the paleo diet AKA the caveman/cavewoman diet and food matters who look at healthy food being your medicine.

So if you want some inspiration to jazz up your breakfasts then look no further, get creative and enjoy! Also please take note for future reference in case you decide to try to make other recipes that 1 cup = 16 tablespoons = 48 teaspoons Eg. 3/8 cup = 6 tablespoons.

Protein Pow
Protein Granola

1 cup gluten-free rolled oats
2 egg whites
3/4 cup vanilla pea protein powder
1 tablespoon coconut oil
6 tbsp almond milk
1/2 tablespoon cinnamon
1 heaping tablespoon chopped dates
1 handful of chopped cashews
small handful of pumpkin seeds
4 tsp chia seeds

1. Whisk everything together and then place on a baking tray evenly, try to get it all flat. Cook at 200 degrees until golden brown
2. When ready, take it out, break it up into small pieces and store for when you are ready!

Lemon and poppy muffins

6 Tbsp oats
1 scoop of whey protein
2tbsp pea protein
1 banana3 egg whites
1 tbsp poppy seeds
1 tbsp chia seeds
½ cup of almond milk
2 tbsp coconut flour
1 tsp baking powder
1 tbsp lemon zest
1 tbsp honey

Blended together and baked in an 170 C (338 F) oven for about 35 minutes inside some silicone or paper muffin cases

Carrot cake muffin

1/2 cup vanilla or plain brown rice protein
1/2 cup quinoa flakes
3/4 cup gluten-free oats (or buckwheat)
1 cup egg whites
1 cup of coconut milk (from the carton)
4 tbsp applesauce
2 teaspoons baking powder
1 teaspoons baking soda
1/2 grated apple
1 large grated carrot
1/4 cup chopped walnuts
1/4 cup of chopped macadamia nuts

Blend all ingredients together, except for the grated apple, carrot and nuts which you want to add AFTER blending the rest of the ingredients

Pour the batter inside 36 miniature muffin moulds or six regular muffin cases.Bake between 30 and 40 minutes, depending on what size of muffin mold you’re using, at 170 C (338 F).Make the frosting by mixing 1/2 cup of fage yogurt with 2 tbsp coconut flour and 1 teaspoon stevia

Protein Pancakes

1 scoop vanilla whey protein
110g pumpkin, we use lizzies
100g egg whites, use 3 chicks
½ tsp cinnamon

Combine all products in a bowl and then cook until golden brown on both sides, use coconut oil to cook in.


Sausage egg cups

2 chicken sausages, cooked and chopped
1 red pepper, chopped
8 eggs, whisked
1 garlic clove, minced
¼ tsp of chilli flakes
¼ tsp black pepper
avocado to garnish
preheat the oven at 190 and cook the sausage through, then chop into small pieces
Place everything except the avocado into a bowl and whisk together
Grease your muffin tin, unless you use a silicone one and ladle in the mixture to fill the muffin trays
Bake for 35-40 minutes Place avocado on top, EAT

Overnight Chia Puds 

You can use a variety of ingredients to create whatever flavour you like, try adding fruits like blueberries or just keep it plain with some vanilla extract. This receipe is a chocolate coffee one.

½ cup chilled coffee
½ cup full fat coconut milk
1 tbsp almond butter
1 tsp vanilla extract
2 tsp honey
1 tbsp unsweetened cocoa
8 tbsp chia seeds

Easiest one yet, blend everything together, except the chia seeds, place into a resealable jar
Add the chia seeds, seal it and shake it Leave in the fridge overnight and enjoy in the morning!

Food matters
2 ingredient pancake
1 Banana, peeled and chopped
2 eggs

Either blend of mix the ingredients together, cook in a pan with coconut oil! Simple! Top with your favourite fruits and a dollop of yoghurt or honey and nut butter goes well with these

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