Protein Breakfast Recipes: Simple and delicious protein ideas for a vital start to the day

Protein-rich avocado egg muffins for on the go

These little muffins are truly powerhouses. You can prepare them in advance and easily take them with you. Perfect when you're short on time in the morning or want a hearty, protein-packed breakfast. in the office.

Ingredients (for 6 muffins):

1. 3 eggs
2. 1 ripe avocado, cut into cubes
3. 50 g grated cheese (e.g. Cheddar)
4. salt and pepper
5. A little oil for the muffin tin

Preparation:

1. Whisk eggs, fold in avocado cubes and cheese, season with salt and pepper.
2. Lightly grease a muffin tin.
3. Fill the mixture evenly into the cavities.
4. Bake at 180°C top/bottom heat for about 15-20 minutes until the muffins are golden brown.

The cheese adds an extra dose of protein, while the avocado provides healthy fats. This creates a simple breakfast recipe that's also perfect as a snack.

Quinoa breakfast bowl with vegetables and legumes

Quinoa is a great base for protein-rich breakfast recipes. Combined with vegetables and legumes, it creates a nutrient-dense bowl.

Ingredients (for 2 servings):

1. 100g quinoa
2. 1 can of kidney beans or chickpeas (drained)
3. 1 bell pepper (diced)
4. A few leaves of arugula or spinach
5. Salt, pepper and herbs of your choice

Preparation:

1. Rinse quinoa and cook according to package instructions.
2. Drain the beans/chickpeas and briefly roast them in a pan with the diced bell peppers.
3. Put everything in a bowl and top with fresh arugula or spinach.
4. Season with salt, pepper and herbs.

Top with yogurt, a splash of olive oil, or even a hard-boiled egg for even more protein. You've got a protein bowl for breakfast that's delicious and filling.

Quark and berry bowl with nuts

Quark is an excellent source of protein. Combined with berries and nuts, you get a simple, fruity, high-protein breakfast recipe.

Ingredients (for 1 person):

1. 250 g low-fat curd cheese
2. A handful of berries (fresh or frozen, e.g. raspberries, blueberries)
3. A splash of milk or water to dilute
4. 1 tbsp chopped nuts (e.g. almonds, walnuts)
5. Optional: some honey or agave syrup

Preparation:

1. Mix the quark with milk or water until creamy.
2. Pour berries over the mixture (defrost frozen berries briefly).
3. Sprinkle nuts on top and sweeten lightly if desired.

These recipes are easy to adapt: ​​Try different nuts and fruits to discover new flavors.

Chia protein pudding with coconut milk

In addition to high-quality protein, chia seeds also provide important fiber that keeps you full for a long time.

Ingredients (for 1-2 servings):

1. 2 tbsp chia seeds
2. 200 ml coconut milk (or another milk alternative)
3. 1 tbsp protein powder (neutral or vanilla)
4. Topping: Berries, coconut flakes or some nut butter

Preparation:

1. Mix chia seeds, coconut milk, and protein powder well in a bowl.
2. Let the mixture swell in the refrigerator for at least 2 hours (preferably overnight).
3. Top with fresh berries, coconut flakes or nut butter.

This creates a protein breakfast with a pleasant sweetness and valuable omega-3 fatty acids from the chia seeds.

Protein-rich oatmeal variations

Oatmeal is rich in fiber. Combined with dairy products or plant-based proteins, it quickly becomes a high-protein breakfast.

Ingredients (for 1 person):

1. 50 g oat flakes
2. 200 ml milk or a plant-based milk alternative (protein booster: soy milk)
3. 100 g low-fat quark or skyr
4. Some cinnamon or cocoa powder
5. If desired, sweetener of your choice (fruit, honey)

Preparation:

1. Boil oat flakes with milk until a creamy porridge forms.
2. Remove from heat and stir in the quark/skyr.
3. Spice it up with cinnamon, cocoa powder or fresh fruit.

The combination of oat flakes and quark creates a particularly filling breakfast that you can customize with toppings such as nuts, seeds, or dried fruit.

Low-Carb Protein Granola

Crispy but low in carbohydrates: This granola is based on nuts and seeds.

Ingredients (for several servings):

1. 100 g almonds, 100 g hazelnuts, 100 g walnuts (roughly chopped)
2. 50 g pumpkin seeds, 50 g sunflower seeds
3. 1–2 tbsp coconut oil
4. Optional: some protein powder to taste
5. A pinch of cinnamon or vanilla powder

Preparation:

1. Mix nuts and seeds.
2. Heat coconut oil in a small saucepan and mix with the nut and seed mixture.
3. Roast in the oven at 160°C for about 15–20 minutes, stirring occasionally.
4. If you like, you can mix in protein powder after it has cooled down.

Serve the low-carb granola with Greek yogurt or skyr to further increase the protein content.

Zucchini Protein Pancakes

Zucchini adds volume and juiciness. This pancake is a great alternative to traditional pancakes.

Ingredients (for 2 pancakes):

1. 1 small zucchini (grated, liquid slightly squeezed out)
2. 2 eggs
3. 30 g protein powder (neutral) or 30 g ground almonds
4. salt and pepper
5. Some oil for the pan

Preparation:

1. Mix grated zucchini, eggs and protein powder (or almonds) into a dough.
2. Season with salt and pepper.
3. Fry in batches in a pan over medium heat.

These hearty, flour-free recipes are ideal for anyone who values ​​a low-carb, high-protein breakfast.

Tofu scrambled eggs as a vegan alternative

Tofu can be a great base for a protein-rich dish similar to classic scrambled eggs.

Ingredients (for 2 servings):

1. 200 g firm tofu
2. 1 onion, finely chopped
3. Spices: Turmeric (for the yellow color), Kala Namak (for an “egg flavor”), pepper
4. A little oil

Preparation:

1. Drain the tofu and crumble it.
2. Fry the onion in the pan.
3. Add tofu and season with turmeric, kala namak and pepper.
4. Briefly roast everything until the consistency resembles scrambled eggs.

This vegan breakfast can be expanded with vegetables such as spinach or mushrooms.

Protein porridge with plant-based protein sources

Plant-based milk alternatives such as soy or pea milk provide additional protein, especially when fortified.

Ingredients (for 1 person):

1. 50 g oat flakes
2. 200 ml soy milk (or pea milk)
3. 1 tbsp nut butter (e.g. almond butter)
4. Topping: nuts, seeds, fresh fruit

Preparation:

1. Boil oat flakes with soy milk until a creamy porridge forms.
2. Stir in a spoonful of nut butter to increase the protein content.
3. Refine with toppings to taste.

This gives you a vegan version of a protein bowl that keeps you full for a long time.

Tempeh breakfast recipe

Tempeh is made from fermented soybeans and has a slightly nutty flavor.

Ingredients (for 2 servings):

1. 200 g tempeh
2. 1 bell pepper, diced
3. 1 handful of spinach
4. 1 tbsp soy sauce
5. pepper, paprika powder

Preparation:

1. Cut the tempeh into thin slices and fry them in a pan with a little oil.
2. Add the diced peppers and cook briefly.
3. Fold in spinach and drizzle with soy sauce.
4. Season with pepper and paprika powder.

This quick protein breakfast provides a considerable amount of protein and important minerals.

Protein overnight oats to go

Overnight oats are ideal for those who are short on time in the morning.

Ingredients (for 1-2 servings):

1. 50 g oat flakes
2. 1 tbsp flaxseed or chia seeds
3. 200 ml milk or plant-based alternative
4. 1 tbsp protein powder
5. Toppings: Berries, banana, nuts

Preparation:

1. Place oatmeal, seeds, and protein powder into a sealable jar.
2. Add liquid and stir.
3. Leave in the fridge overnight.
4. Garnish with toppings in the morning and take with you.

Protein breakfast bars (homemade)

Homemade breakfast bars are often healthier than store-bought versions and are a great way to control protein levels.

Ingredients (for 8-10 bars):

1. 200 g oat flakes
2. 2 ripe bananas (mashed)
3. 2 tbsp nut butter (e.g. peanut butter)
4. 1 serving of protein powder
5. Some water or milk as needed

Preparation:

1. Mix all ingredients into a firm dough.
2. Flatten on a baking sheet or place in a dish lined with baking paper.
3. Bake at 180°C for about 15–20 minutes.
4. After cooling, cut into bars.

This way you can quickly grab a high-protein snack in the morning and supply your body with important nutrients.