3 Easy High Protein Breakfasts
Unless you’ve been living under a rock, you’ve probably heard about the current high protein mania going on on social media. Some of us started living the high protein life back when it was only the obscure, fringe dieters who were discovering how great protein was for our bodies, minds and our over all health. Awhile back I put together 3 high protein breakfasts that I rotate around and I thought you might like to use them too! These are nutrient dense, savory breakfasts to help you reach your protein, vitamin and mineral targets.
Pro Tip: If you need a way to track these things the best app is Cronometer (there’s a web version too). You can quickly figure out and address any gaps in your nutrients. It’s really an amazingly helpful tool.
Reasons to a eat high protein diet over 40
- Prevent Muscle loss: As people age, they naturally lose muscle mass, which can lead to weakness, frailty, and bone fractures.
- Hormonal changes: Protein helps produce hormones, which is important during menopause when hormone levels fluctuate.
- Weight management: Protein can help with weight loss by boosting metabolism- especially during perimenopause.
- Tissue repair: Protein helps repair tissues and cells throughout the body.
- Bone health: Protein supports bone health.
- Brain Health :Protein is crucial for maintaining brain health. It provides essential amino acids needed to produce neurotransmitters, which are vital for cognitive function, memory, and mood regulation.
High Protein Breakfasts with more than 30 grams each
Each of these breakfasts is simple to prepare, come in at around 400 calories and contain more than 30 grams of protein. If you’d like to up the fiber content in any of these, just add more of the vegetables and/or add some low sugar berries like blueberries.
1. Turkey Sausage & Veggie Scramble
Ingredients (Serves 1):
- 4 oz ground turkey sausage ( lean) – 170 cal, 22g protein
- 2 large eggs – 140 cal, 12g protein
- 1 cup spinach (chopped) – 7 cal, 1g protein
- 1/2 cup diced bell peppers – 20 cal, 0.5g protein
- 1 tsp olive oil – 40 cal, 0g protein
Instructions:
- Heat olive oil in a skillet over medium heat.
- Form turkey into small patties or crumble, cook 5-7 mins until browned (internal temp 165°F).
- Add bell peppers, sauté 2-3 mins, then toss in spinach until wilted (1 min).
- Whisk eggs, pour over veggies and turkey, scramble until set (2-3 mins).
- Plate and enjoy.
Nutrition:
- Calories: ~377
- Protein: ~35.5g
2. Chicken & Sweet Potato Breakfast Bowl
Ingredients (Serves 1):
- 5 oz grilled chicken breast (skinless) – 187 cal, 31g protein
- 1/2 cup diced sweet potato (roasted) – 112 cal, 2g protein
- 1 cup kale (sautéed) – 33 cal, 3g protein
- 1 tsp coconut oil – 39 cal, 0g protein
- Sea salt, pepper, garlic powder, paprika
Instructions:
- Preheat oven to 400°F—dice sweet potato, toss with 1/2 tsp coconut oil, salt, roast 20-25 mins.
- Grill or pan-cook chicken breast (I like to season w/salt, pepper, garlic powder and paprika) in 1/2 tsp coconut oil—6-8 mins per side (165°F internal).
- Sauté kale in the same pan (2-3 mins) until tender.
- Slice chicken, assemble in a bowl with sweet potato and kale.
Nutrition:
- Calories: ~371
- Protein: ~36g
3. Smoked Salmon & Avocado Egg Boats
Ingredients (Serves 1):
- 4 oz smoked salmon (wild-caught) – 140 cal, 25g protein
- 2 large eggs – 140 cal, 12g protein
- 1/2 avocado (halved) – ~120 cal, 1g protein
- 1/2 cup cherry tomatoes (halved) – 13 cal, 0.5g protein
- 1 tsp fresh dill (optional) – 0 cal, 0g protein
Instructions:
- Preheat oven to 375°F—slice avocado, place in a small baking dish as “boats.”
- Crack eggs into avocado halves, top with diced cherry tomatoes.
- Bake 12-15 mins until egg whites set (yolks can stay runny if you like).
- Plate with smoked salmon on the side, sprinkle dill and a squeeze of lemon juice.
Nutrition:
- Calories: ~413
- Protein: ~38.5g
These are my go-to’s for a fresh, filling start—give it a try and let me know! Catch more ideas on my Facebook page, Pin this for later, and sign up for my newsletter for more!
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