Five breakfast recipes with over 30 grams of protein

Including grab-n-go options

Breakfast seems to be the hardest meal to get adequate protein, and ironically, it’s the most important. And that’s not because “breakfast” is the most important meal of the day, but rather what we eat first is. That first bite of food sets the tone for our blood sugar levels, energy, cravings, and more.

Traditional breakfast foods in the US are high in carbohydrates, and often sweet (think bagels, donuts, waffles, pancakes, muffins, cereal, etc.). Start your day like this and you will be much more likely to over consume carbohydrate-rich foods and snacks, which can lead to blood sugar dysregulation, insulin resistance, weight gain, fatigue, and more.

Okay, but you subscribe to this Substack and you know better than to grab a muffin from Starbucks in the morning, right? Well, picture this:

You get a vanilla oat latte (a small, or tall, has 22 grams of carbs!!) on your way to work, then maybe you have a Perfect Bar (27 grams of carbs, 17 grams of protein). Lunch rolls around, you are FAMISHED, and a grilled chicken salad isn’t going to cut it (because it’s not actually the hunger but the blood sugar crash that is making your stomach growl), so you also get a bag of chips (23 grams of carbs in a small bag), and after lunch, find yourself dipping into the office candy stash even though you said you wouldn’t (let’s just say another 20 grams of carbs).

A few hours later, you need a pick me up, so you grab a matcha (with oat milk 15-20 grams of carbs) and a bag of popcorn (100 calories, 10 grams of carbs). And when you get home, you’re exhausted and so hungry that you eat half a box of Mary’s Gone Crackers while making dinner (over 40 grams of carbs, which is equivalent to a bowl of pasta).

This is not hard to do. I’ve done it before too. The feedback I get from clients as they start food journaling and changing their breakfasts is that they feel much fuller longer and have less cravings throughout the day. So, now that we’ve stopped drinking oat milk, how do you get that magic 30 grams of protein in for breakfast and set your day up right? Here are five of my favorite recipes:

1. Greek Yogurt with Blueberries, Basil Seeds, Nut Butter, and Coconut Cereal
What I like about it: This is currently my go-to breakfast. Its so easy to just dump in a bowl and is so so satisfying! I crave it.

Ingredients:
1.5 servings organic, grass-fed nonfat yogurt (I’m using norr_organic)
1 tbsp peanut butter
Handful of blueberries
¼ cup Thrive Market coconut cereal (you could also use Lovebird Cereal or a low carb granola, like Purely Elizabeth Keto Granola, but then I would omit the peanut butter because it has nuts)
1 tbsp basil or chia seeds

Directions:
Add all the ingredients to a bowl.

2. Overnight High Protein, Low Carb Oats
What I like about it: This is so easy to make the night before or batch for the week. Then you can just grab it and run out the door.

Ingredients:
1/4 cup old fashioned oats
2 tbsp chia seeds
2 tbsp flax seeds
1 scoop vanilla protein powder (20 grams of protein)
1 cup nondairy milk
Berries for garnish

Directions:
1. Mix the dry ingredients in a jar
2. Add the milk and stir until fully incorporated
3. Put the lid on and let sit in the fridge for at least 3 hours or overnight
4. Enjoy plain or with some fresh berries

3. Peanut Butter Banana Protein Shake
What I like about it: This feels like a milkshake to me, but it’s so satisfying and filling. You could even make this the night before so you don’t have to clean the blender in the morning.

Ingredients:
1 scoop vanilla protein powder (20 grams of protein)
2 tablespoons nonfat grass-fed Greek Yogurt (you could omit the yogurt and add a little more protein powder if you want)
1 tablespoon peanut butter
½ frozen banana
1 handful spinach
1 tablespoon chia seeds
1.5-2 cups liquid (milk, water, or a combo, your choice)
Ice (optional)

Directions:
Add all ingredients to a blender and blend until smooth

4. Scrambled Eggs with Cottage Cheese and Ezekiel Toast
What I like about it: One egg has about seven grams of protein, so three eggs doesn’t get you to 30 grams! Cottage cheese adds a great little protein boost, and Ezekiel toast has another 5 grams, so all together you’re well into 30 gram territory.

Ingredients
1 tablespoon olive oil or butter
3 eggs
¼ cup low-fat cottage cheese
1 slice Ezekiel toast
Mixed greens dressed in olive oil, rice wine vinegar, and Maldon salt

Directions:
1. Scramble the eggs (you know how to do this).
2. Toast the toast.
3. Mix the greens.
4. Add the eggs to a plate with cottage cheese, toast, and lightly dressed greens. Season with salt and pepper and enjoy!

5. Smoked Salmon & Goat Cheese Tartine
What I like about it: This simple breakfast feels really elevated, is savory, and egg free for anyone who doesn’t like or can’t tolerate eggs.

Ingredients:
3-4 ounces smoked salmon
1 ounce goat cheese
1 slice Ezekiel toast
Mixed greens dressed in olive oil, rice wine vinegar, and Maldon salt

Directions:
1.  Toast the toast.
2. Spread the cheese on top.
3. Lay the salmon over the toast (if you have extra, you can put on the side or on top)
4. Mix the greens and serve on the side.