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10 Easy High-Protein Breakfast Ideas for Busy Mornings

07.10.24

  6 minute read

On busy mornings, it’s tempting to skip breakfast or grab something quick and convenient, but those options often lack the protein your body needs to thrive. Starting your day with a high-protein breakfast not only keeps you feeling full longer, but also provides sustained energy and helps you stay focused throughout the day. 


If you're short on time, don’t worry—there are plenty of easy, protein-packed breakfasts that can be whipped up in minutes or prepped in advance. In this post, we’ll share 10 simple high-protein breakfast ideas that are perfect for people on the go, with minimal effort required!


Why You Need Protein In The Morning 


Starting your day with a high-protein breakfast offers a multitude of benefits, particularly for those with busy lifestyles. Here’s why incorporating protein into your morning routine is essential:


Keeps You Full Longer 


Protein is more satiating than carbohydrates or fats, meaning it helps you feel fuller for a longer period. This can prevent those mid-morning hunger pangs that often lead to unhealthy snacking.


Supports Muscle Repair 


For active individuals or anyone looking to maintain muscle mass, protein is crucial. It aids in muscle repair and growth, making it an essential component of breakfast for those who exercise regularly.


Improved Metabolism 


Eating protein can increase the thermic effect of food, which is the energy required to digest, absorb, and process nutrients. This means that consuming a high-protein breakfast can give your metabolism a slight boost, helping you burn more calories throughout the day.


Helps with Focus and Energy


A balanced breakfast that includes protein provides a steady release of energy, preventing the spikes and crashes associated with high-sugar breakfasts. This can help you stay focused and alert, whether you’re tackling a busy workday or managing family activities.


By prioritising protein in the morning, you’re setting yourself up for a successful day, both mentally and physically.


10 Easy High-Protein Breakfast Ideas for Busy Mornings 


Overnight Oats with Greek Yoghurt 


To get between 15g and 20g of protein per serving overnight oats made with Greek yoghurt are a really easy solution to a busy morning. Make it the night before when you have a bit more time, leaving you to focus on whatever else you need to before leaving the house in the mornings. 


Combine oats, greek yoghurt (for extra protein), chia seeds, almond milk and a scoop of protein powder in a Tupperware, or jar, the night before. Add your toppings and leave it to soak overnight. It’s the perfect grab-and-go meal that’s creamy, filling and customisable. 


ELEAT High Protein Cereal


ELEAT high-protein cereal comes in 6 flavours and gives a whopping 16-17g of protein per serving, and that’s before the milk! 


ELEAT’s protein cereal is a quick and easy breakfast choice that is high in protein and fibre, gluten-free, and low in sugar. Enjoy it with milk, or make it more exciting by adding yoghurt and fruit. This combination can provide a balanced and nutritious meal to kickstart your day, especially when you're short on time, and it will keep you full all day!


Protein Smoothie 


Sticking everything in a blender is another fantastic way to have a fresh breakfast incredibly fast, especially if you can drink it straight out of the blender cup, and some protein smoothies have north of 30g of protein per serving. You could even make this faster by pre-portioning ingredients into freezer bags ahead of time. 


Add nut butters, and fruit for added protein and fibre, as well as extra sweetness and flavour. 


Egg Muffins


If you’re looking for a savoury morning protein fix, these are a great solution. Whisk eggs with diced veg, cheese and lean meats and then bake them in muffin tins in the oven for 20 mins. 


Not only can these be made in advance and reheated for a quick, protein-packed breakfast. But, you can mix and match your flavours each week to add variety. 


ELEAT High protein granola



High Protein Granola and Greek Yoghurt 


There are some really good high-protein granolas available that provide around 15g of protein per serving, then with the addition of Greek Yoghurt, you can increase that to over 30g of protein, and, it barely takes any time to prepare! 


Adding berries, nuts or dried fruits helps to create a variety in your breakfasts and adds extra fibre and sweetness. It’s important to look at how much fibre and sugar are in each serving too, to ensure you’re getting the most healthy on-the-go breakfast. 


Peanut Butter Protein Toast 


Peanut butter on toast is a breakfast classic, and we all know you can grab a slice running out the door adding 1 or 2 minutes maximum to your morning routine. Peanut, or even almond, butter are naturally high in protein and with some whole-grain toast, you can get up to 15g of protein per serving. 


If you’re looking to add some extra protein, why not add some banana? It’s a simple, satisfying breakfast that’s quick to assemble. 


Hard Boiled Eggs and Avocado 


This is an old-time classic. Hard-boil a batch of eggs at the beginning of the week and you can eat them cold, or warm them up, throughout the week. Pair two eggs with half an avocado and a sprinkle of salt and pepper. 


It’s easy to pack and eat on the go, whilst delivering healthy fats and protein. 


Chia Seed Pudding


Chia seeds are a fantastic source of protein and fibre, and their ease to prepare makes them a great make-ahead option. Combining chia seeds, almond milk, and a scoop of protein powder in a jar provides around 15g of protein per serving. Let it sit overnight to form a pudding and top it with fresh berries or nut butter in the morning for extra flavour. 


Protein Pancakes with Banana

Protein Pancakes



Mix together protein powder, eggs, and mashed banana to create a simple pancake batter and then cook on the stove as you would normal pancakes. Make a batch on the weekend and freeze them for a quick weekday breakfast that gives you 20g of protein. 


Mix up the toppings, and add some Greek yoghurt or almond butter for some extra protein, or some fruit for extra fibre. 


No-Bake Protein Bars 


Combine oats, protein powder, peanut butter, honey, and dark chocolate chips in a bowl. Press into a pan and refrigerate to set. Cut into bars and enjoy all week long!


These bars are a perfectly healthy, high-protein breakfast on the go with or mid-morning snacks, and they have between 10-15g of protein per bar. 


Tips for Incorporating More Protein Into Your Morning Routine 


Adding more protein to your breakfast doesn’t have to be complicated or time-consuming. With a little planning, you can ensure your mornings are fuelled with a healthy dose of protein. Here are some practical tips to make it easier:


Prep Ahead: Save yourself time during hectic mornings by prepping high-protein meals in advance. Make overnight oats, bake egg muffins, or whip up a batch of no-bake protein bars on the weekend. Having these ready-to-go options in the fridge means you can grab a healthy breakfast without any morning rush.


Use Protein Powder: Protein powder is a simple and versatile way to boost the protein content of your breakfast. Add it to smoothies, stir it into oatmeal, mix it into pancake batter, or even blend it with your morning coffee. It’s an easy way to ensure you’re hitting your protein goals with minimal effort.

Keep It Simple: You don’t need elaborate recipes to get a high-protein breakfast. Stick to straightforward, readily available ingredients like eggs, Greek yoghurt, nut butter, and cottage cheese. These foods are naturally high in protein and can be combined quickly for a satisfying meal.



    With these tips, you can easily incorporate more protein into your mornings, ensuring you start each day on the right foot—no matter how busy life gets!


    Conclusion


    Finding the time to prepare a healthy breakfast can feel challenging, especially on busy mornings, but prioritising a high-protein meal doesn’t have to be difficult. By making simple, protein-packed breakfasts like overnight oats, high-protein cereal, or egg muffins, you can set yourself up for success with minimal effort. A high-protein breakfast keeps you fuller for longer, boosts your energy levels, supports muscle repair, and helps you stay focused throughout the day.


    With the 10 easy ideas shared in this post, you can enjoy nutritious, satisfying breakfasts that fit seamlessly into even the busiest of schedules. Whether you prep ahead, use protein powder for a quick boost, or stick to simple, readily available ingredients, you’ll be fuelling your body right—one high-protein breakfast at a time.


    Do you have a favourite high-protein breakfast? Share your go-to recipes or tips in the comments below!

    breakfast at home, on the go, post workout or at work