5 high-protein breakfast ideas to power your day

Eating foods that are high in protein first thing can be a fantastic way to give yourself energy. After all, research suggests that eating a high-protein breakfast every day may offer numerous possible health benefits – some include regulating blood sugar levels to supporting muscle mass.^1-5

Join us and our senior nutritionist Alex Thompson as we take a closer look at some delicious breakfast ideas that are high in protein and anything but boring.

Making protein pancakes is as simple as including your favourite protein powder in your pancake batter. Blend two scoops (about 40g) of protein powder (a flavoured one is best) with two eggs, a banana, half a teaspoon of baking powder and a pinch of cinnamon.

If you’re on the hunt for a protein powder that tastes as good as it sounds, the Myprotein Origin Protein Chocolate Chip Cookie is an absolute winner. Each serving delivers a delicious 30g hit of protein – and at 1.2kg, there’s plenty to enjoy for weeks on end.

“This provides low levels of sugar alongside phased release protein. Creatine is great for supporting the ongoing muscle recovery process post-exercise,” says Alex. The beneficial effect is obtained with a daily intake of 3g of creatine

Feeling creative? Try using this flavour-packed option in a batch of fluffy protein pancakes. Imagine all the rich, gooey chocolate chips you love in a cookie, but in a pancake instead.

Or give these Alex-approved breakfast ideas a go: “Try blending with a banana and milled flaxseed for a quick on-the-go smoothie or stir into porridge or cereal for a protein addition. Added creatine is fantastic for supporting performance during high intensity exercise (e.g. weight training).”

Simply add a scoop of protein powder to any fruit or vegetable smoothie you fancy. Then, to further increase the overall protein content, use yoghurt or soya milk instead of water, or add oats.

Looking for a protein powder that tastes like a sweet treat but keeps things low in sugar? Diet Whey Protein Strawberry Milkshake is just that. It delivers a fruity strawberry flavour that’s smooth and easy to enjoy, with 20g of protein in every serving.

“A low sugar, high protein formulation with added green tea is ideal to support the maintenance of muscle mass thanks to the protein content,” says Alex.

And if you’re ready to shake things up and have some fun, we recommend blending into a protein smoothie.

When served with wholegrain or seeded toast, this meal is packed full of energy-boosting protein, carbohydrates and healthy fat to keep you full the whole morning.¹⁷

So try scrambling silken tofu with vegetables to get a texture that’s similar to scrambled eggs.

If you’re after lower-carb bread that doesn’t compromise on taste, Fitbakes Keto Flaxseed Bread is all you knead. With only 2g of carbs but plenty of protein (6g to be exact) in every slice, it’s something we’re toasting to.

“It's a quick, high-protein and high-fibre breakfast choice for anyone on a lower-carb diet, which also works well for a mid-morning or afternoon snack. Try spreading on some nut butters,” says Alex.

The nutty flavour also makes it a delicious base for toppings like smashed avocado and egg (or scrambled tofu).

However, if you’ve gotten bored of traditional porridge, there are plenty of alternative ways to rejuvenate this powerhouse breakfast food. For example, both overnight oats and baked oats can be prepped in advance if you’re short on time in the mornings.

Baked oats have gained popularity in recent years as a healthy breakfast treat. Mix oats, milk (or plant milk), one tablespoon of protein powder, chopped fruit, eggs, one tablespoon of maple syrup for sweetness and a pinch of salt. Pour into an oven-safe dish and bake until cooked through before adding your favourite toppings.

Whichever way you serve your oats, healthy toppings can be added to give you an extra dose of vitamins and minerals. Nut butter, seeds and nuts all provide extra protein and nutrients, for example, whereas fresh fruit or dark chocolate can satisfy your sweet tooth while potentially providing important antioxidants (although further research is required).^20-22

“A high protein version of the breakfast classic. Applied Nutrition Critical Oats in Golden Syrup flavour are combined with a clever blend of proteins (whey protein + milk protein). The protein content contributes to the maintenance and growth of muscle mass, supporting post-exercise recovery,” says Alex.

Creamy, sweet and oat-rageously scrummy, they deliver a proper helping of 23g of protein per serving. And if you want to take it up a notch try it with Manuka honey and a swirl of protein nut butter – it’s a combo we’re sure you’ll be totally oat-sessed with.

When it comes to yoghurt for breakfast, it’s essential to choose the right kind and be mindful of what you pair it with. So make sure to check the label to avoid any varieties with a high sugar content. You may also want to avoid yoghurt containing artificial sweeteners – very recent research has shown that it may disturb the gut microbiome.²⁴

When choosing yoghurt, plain is better than fruit. Greek yoghurt, in particular, is a good breakfast choice, with close to 10g of protein in a 100g serving.²⁵

Greek yoghurt can also be paired with healthy toppings like muesli, fresh fruit, berries, nuts and chia seeds for a high-protein breakfast that you can prep in advance.

USN Liv.Smart Slim Shake in Strawberries & Cream is as scrumptious as it sounds – smooth, fruity and with a generous 21g of protein per serving, it offers a smart meal replacement.

Looking for a new way to enjoy it? Whizz it into a triple berry immunity bowl for a refreshing, feel-good start to your day that’s full of colour, flavour and protein.

“It provides a balanced blend of carbs, protein and healthy fats, with added vitamins and minerals. A great option for those with busy mornings or for those who find it harder to stomach standard solid breakfasts,” says Alex.

Whether you prefer a savoury breakfast or a sweet one, there are plenty of high-protein breakfast options to satisfy your taste and dietary choices.