High-Protein Breakfasts
Discover energizing breakfast ideas to fuel your day ahead.
Why protein so important to have for breakfast?
- Keeps you full – Protein slows digestion, which helps reduce hunger and prevent mid-morning cravings.
- Stabilizes blood sugar – It moderates the absorption of carbs, preventing sharp spikes and crashes in blood sugar levels.
- Supports muscle health – After an overnight fast, your body needs amino acids to prevent muscle breakdown and support repair and growth.
SAVORY FAVORITES
- Veggie Omelet with Turkey or Chicken Sausage
- Egg Muffins with Veggies & Cheese
- Quinoa Breakfast Bowl
SWEET FAVORITES
- Greek Yogurt Parfait with Berries & Granola
- Protein Smoothie Packs
- Chia Pudding with Nut Butter Swirl
Veggie Omelet with Turkey or Chicken Sausage
Ingredients (1 serving)
- 2 eggs (or 3 egg whites + 1 whole egg)
- 1 turkey or chicken sausage, sliced or crumbled
- ½ cup mixed veggies (bell peppers, onions, spinach, mushrooms, etc.)
- 1 tsp olive oil or butter
- Salt and pepper
- Optional: shredded cheese, fresh herbs
Instructions
- Cook sausage & veggies – In a skillet with ½ tsp oil, brown sausage (3–4 min). Add veggies and sauté until soft. Remove and set aside.
- Whisk eggs – Beat eggs with a splash of water or milk, salt, and pepper.
- Cook omelet – Add remaining oil, pour in eggs, and cook until edges set.
- Fill & fold – Add sausage-veggie mix (and cheese if using), fold omelet, and cook 1 more minute.
- Serve – Top with herbs or hot sauce if desired.
Egg Muffins with Veggies & Cheese
Ingredients (12 muffins)
- 10–12 large eggs
- 1 cup mixed veggies (bell peppers, spinach, onions, broccoli, etc.), chopped
- ½ cup shredded cheese (cheddar, mozzarella, or feta)
- Salt and pepper, to taste
- Optional: diced turkey/chicken sausage, herbs, or red pepper flakes
Instructions
- Prep oven – Preheat to 350°F (175°C). Lightly grease or line a muffin tin.
- Mix eggs – In a bowl, whisk eggs with salt and pepper.
- Assemble – Divide veggies (and sausage if using) into muffin cups. Pour eggs evenly over. Top with cheese.
- Bake – Bake for 18–22 minutes, until set and slightly golden.
- Cool & store – Let cool, then store in the fridge for up to 4 days or freeze for up to 2 months.
