3 Healthy High-Protein Breakfast Recipes to Fuel Your Day

by | Jan 23, 2025 | Uncategorized

Starting your day with a protein-packed breakfast ensures steady energy, balanced blood sugar, and satisfaction that lasts all morning. Here are three delicious, nutrient-rich recipes—Cottage Cheese Egg Muffins, Protein Pancakes, and Chia Seed Protein Pudding—to kickstart your mornings. These recipes are quick, easy, and perfect for anyone looking to prioritise health and wellbeing.

Recipe 1: Cottage Cheese Egg Muffins

Protein: 9–10g

Carbs: 1–2g

Fats: 4–5g

Calories: ~80–90

Ingredients (Makes 6 muffins so will last a few day!)

  • 6 large eggs
  • 1/2 cup cottage cheese (high-protein, low-fat option)
  • 1/2 cup diced veggies (spinach, capsicum, or cherry tomatoes work great)
  • 1/4 cup shredded cheese (optional, for added flavour)
  • Salt and pepper to taste
  • 1/4 tsp garlic powder or herbs of your choice

Instructions

  1. Preheat your oven to 180°C (350°F) and grease a muffin tin or use silicone liners.
  2. In a mixing bowl, whisk the eggs until well combined.
  3. Stir in the cottage cheese, diced veggies, shredded cheese (if using), and seasonings.
  4. Pour the mixture evenly into the muffin cups, filling them about 3/4 full.
  5. Bake for 18–20 minutes or until the muffins are set and lightly golden.
  6. Let them cool slightly before removing from the tin.

Recipe 2: Protein Pancakes

Protein: 25–30g

Carbs: 15–20g

Fats: 4–6g

Calories: ~250–280

Ingredients (Serves 2)

  • 1 scoop vanilla protein powder (approx. 25g protein)
  • 1/4 cup rolled oats or almond flour
  • 1/4 cup Greek yogurt
  • 2 large eggs
  • 1/2 tsp baking powder
  • 1/4 cup almond milk (or milk of choice)
  • 1/2 tsp cinnamon (optional)
  • Fresh fruit and a drizzle of natural maple syrup for topping

Instructions

  1. In a blender, combine all ingredients except the toppings. Blend until smooth.
  2. Heat a non-stick pan over medium heat and lightly grease with a bit of coconut oil or butter.
  3. Pour small amounts of the batter into the pan to form pancakes. Cook for 2–3 minutes on one side until bubbles form, then flip and cook for another 1–2 minutes.
  4. Serve warm with fresh fruit, a dollop of Greek yogurt, and a drizzle of maple syrup or honey.

Recipe 3: Chia Seed Protein Pudding

Protein: 15–18g

Carbs: 10–12g

Fats: 8–10g

Calories: ~200–220

Ingredients (Serves 2)

  • 1/4 cup chia seeds
  • 1 cup almond milk (or milk of choice)
  • 1 scoop vanilla protein powder (approx. 25g protein)
  • 1/2 tsp vanilla extract
  • 1/2 tsp cinnamon (optional)
  • Fresh berries, nuts, or shredded coconut for topping

Instructions

  1. In a mixing bowl, whisk the protein powder into the almond milk until well combined.
  2. Stir in the chia seeds, vanilla extract, and cinnamon.
  3. Pour the mixture into a jar or container, cover, and refrigerate for at least 3 hours or overnight.
  4. Once set, stir well and top with fresh berries, nuts, or shredded coconut before serving.

Why It’s Great:

  • Packed with fibre and protein for long-lasting energy.
  • Make-ahead friendly—perfect for busy mornings.
  • Customisable with your favourite toppings for variety.

The Benefits of High-Protein Breakfasts

A high-protein breakfast can:

  • Keep you feeling full and energised throughout the day.
  • Support muscle recovery and maintenance, especially as we age.
  • Stabilise blood sugar levels and curb mid-morning cravings.

Try These Recipes Today!

These easy, healthy, protein-packed recipes are here to make your mornings simpler and your meals more nutritious.

Which one will you try first? Share your creations and tag @minimalistnaturopath on Instagram—I’d love to see how you make them your own!

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