5 Protein-Packed Breakfast Recipes

by Anjali @ The Picky Eater on March 1, 2016


We have all heard the old saying: breakfast is the most important meal of the day. But oftentimes, we skip breakfast because we’re on the go, or we end up eating a super carb-heavy breakfast (chocolate croissant anyone?) which doesn’t keep us full for very long.

Packing your mornings with with 25-30g of protein is great for a few reasons:

1) It will keep you fuller much longer and will help fuel you through the morning.

2) Protein is super important for the body: it is one of the building blocks of hair, bones, teeth, and of course – muscles!

3) The latest research suggests that it’s not just about how much protein you need, but also about when you get your protein. Since our bodies can only use so much protein at a time, making the effort to spread your protein intake throughout the day can optimize how your body uses it.

Since I’m vegetarian, I rely on dairy a lot in order to get some of the protein I need each day. When it comes to dairy, I always always stick to organic dairy (milk, eggs, cheese) because of the stricter standards enforced by the USDA (no growth hormones, no pesticides, etc.)

Here are five of my go-to protein-packed breakfast recipes: guaranteed to keep you satisfied through the entire morning, and each contains at least 25g of protein!

#1 | Giant Oatmeal Bowl with Milk (26g Protein)


The Ingredients (In parentheses I’ve included the approximate amount of protein when applicable)

  • 1/2 cup rolled oats (6g)
  • dash of cinnamon
  • dash of nutmeg
  • pinch of salt
  • ½ tsp brown sugar
  • 2 tbsp ground flaxseed (3g)
  • 2 cups nonfat or 1% milk (16g)
  • 1 cup blueberries (1g)

Add all of the ingredients to a large bowl, cook on high in the microwave for 3 minutes (checking to make sure it doesn’t boil over). Let stand for 15 minutes before eating. Enjoy!

#2 | Ricotta Toast with a Decaf Latte (29.5g Protein)

ricotta toasts

The Ingredients (In parentheses I’ve included the approximate amount of protein when applicable)

  • 2 slices Ezekiel sprouted flax bread (10g)
  • 1/8 cup Ricotta cheese (3.5g)
  • 1 roma tomato, sliced
  • ½ English cucumber, sliced (optional)
  • Fresh herbs of choice
  • salt & pepper to taste
  • 1 16oz decaf latte (made with 16oz nonfat or 1% milk) (16g protein)

Spread Ezekiel bread with ricotta cheese, top with tomato and cucumber slices and season with salt & pepper. Serve with 1 decaf latte.

#3 | Green Monster Smoothie (31g Protein)

green smoothie

The Ingredients (In parentheses I’ve included the approximate amount of protein when applicable)

  • 2 cups nonfat or 1% milk (16g)
  • 2 cups baby spinach
  • 1 banana
  • 2 tbsp ground flaxseed (3g)
  • 4.5oz 1% Greek Yogurt (~12g)

Mix all ingredients in a blender and blend on high until smooth.

#4 | Greek Yogurt Breakfast Bowl with a Decaf Latte (31g Protein)

yogurt with berries

The Ingredients (In parentheses I’ve included the approximate amount of protein when applicable)

  • 8oz 1% Greek Yogurt (23g)
  • 1 cup berries
  • 1 tsp honey
  • ¼ cup high fiber cereal
  • 1 decaf latte made with 8oz nonfat or 1% milk (8g)

Combine all ingredients in a bowl, serve with a decaf latte.

#5 | PB&B Breakfast (25g Protein)

pb&b and milk

The Ingredients (In parentheses I’ve included the approximate amount of protein when applicable)

  • 2 slices Ezekiel sprouted flax bread (10g)
  • 2 tbsp peanut butter (7g)
  • 1 banana
  • 1 8oz glass nonfat or 1% milk (8g)

Spread peanut butter on bread, top with banana slices. Serve with a cold glass of milk.

This post was sponsored by MilkLife.com.

{ 8 comments… read them below or add one }

Becca @ The Earthling's Handbook March 3, 2016 at 7:36 am

These are great ideas! I like to use almond butter in my oatmeal, which is a vegan option for protein. Did you know that “quick oats” will cook right in your bowl if you pour on boiling water and stir? I like doing it that way because oatmeal can make a mess in the microwave, and the bowl gets really hot, at least in my microwave.

One of my favorite breakfasts is buttered whole-wheat toast with nutritional yeast flakes, sliced tomato, and either cilantro or dill. That’s only about 15 grams of protein, but still, not bad. If I’m really hungry, I’ll add an egg. When tomatoes aren’t in season, I use sauteed kale instead; it’s a very different flavor but still yummy.

An unrelated question: How do you pronounce your name? I read a book aloud to my son with a character named Anjali, and I was saying “ANJ uh lee” but halfway through began wondering if it’s “an JAHL ee” or something else.


Anjali @ The Picky Eater March 3, 2016 at 8:56 am

Hi Becca! I love the idea of using almond butter in oatmeal! I use peanut butter in oatmeal sometimes too with some fresh strawberries – and it tastes just like a PB&J sandwich 🙂 And yup! I knew that about quick oats. Rolled oats will do that too — you just have to let them sit, covered for a long time for them to cook with the boiling water. 15g protein isn’t bad for that other breakfast option you mentioned – and if you add an egg you get 6g more of protein! My name is pronounced: AHN-juh-lee (emphasis on the first syllable). But the traditional Indian pronunciation is actually “UN-juh-lee” (also emphasis on the first syllable). So technically if you want to get it 100% right, go with the second option 🙂 Hope that helps!


Andrew March 3, 2016 at 9:58 am

Actually, I think Green Monster drink is better without Banana. Don’t you think so in health’s perspective?


Anjali @ The Picky Eater March 3, 2016 at 4:31 pm

Hi Andrew! Great question. In general I wouldn’t recommend eating more than 1 banana per day – but bananas in isolation actually do have health benefits! They have tons of potassium and a good amount of fiber, and are a great way to add sweetness naturally without adding sugar. But bananas do have a lot of sugar, which is why I would say stick to 1 or less per day. If you are really concerned about it then you can only use 1/2 a banana in this recipe 🙂 Hope that helps!


Kate | HappyForks.com April 5, 2016 at 6:13 am

I also prefer to treat banana as a part of a meal than an innocent fruit snack. One medium size provides 105 kcal and 27 grams of carbohydrates (out of which 3 grams is fiber and almost 15 grams are sugars)


Anjali @ The Picky Eater April 5, 2016 at 12:11 pm

I completely agree Kate! I always recommend incorporating banana into a meal to add sweetness (e.g. to a smoothie, oatmeal, snack, etc.) vs. eating it on its own. Breakfast is one of the perfect vehicles for it too!


Natalie April 4, 2016 at 3:00 pm

Awesome,thanks! I became a vegeterian about 9 months ago and have been feeling tired and sleepy all the time,went to the doctor,turns out when you became a vegeterian you really have to watch what you eat to make sure you get enough of what you need.
I was lacking protein and was tired of the same old protein shake,these breakfasts are perfect for me.


Anjali @ The Picky Eater April 4, 2016 at 3:48 pm

Hi Natalie! Thanks so much for sharing your experience! And yes that is definitely true, being vegetarian doesn’t just mean eating vegetables! You have to make sure you eat a balanced diet – and there are tons of great veggie protein sources out there: dairy, eggs, beans, lentils, etc. – so you should be able to make it work and keep it interesting 🙂 Hope you love these recipes – they’ll definitely help to kick-start your mornings with a ton of energy!


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