30 Gram High Protein Breakfast Ideas: Examples for Morning

Hey there, fellow moms and fitness enthusiasts! Mornings are always a hustle, especially with two little ones and a hubby who’s as dedicated to the gym grind as I am. I’ve found that starting our days with a high-protein breakfast makes all the difference in keeping us fueled and ready to tackle whatever comes our way. Here are some of my go-to recipes for protein-packed breakfasts that are not only nutritious but also delicious. Check them out and let’s power through those busy mornings together!

1. Greek Yogurt with Nuts and Honey

Ingredients:

• 2 cups Greek yogurt
• 1/4 cup almonds, chopped
• 1/4 cup walnuts, chopped
• 2 tablespoons honey

Instructions:

1. Divide the Greek yogurt between two bowls.
2. Top each bowl with half of the chopped almonds and walnuts.
3. Drizzle 1 tablespoon of honey over each bowl.
4. Serve immediately.

Nutritional Value (per serving):

• Protein: Approximately 30.1g
• Calories: Around 400
• Fat: Around 20g
• Carbohydrates: Around 30g

2. Quinoa Breakfast Bowl with Cottage Cheese and Berries

Ingredients:

• 1 cup cooked quinoa
• 1 cup cottage cheese
• 1/2 cup mixed berries (such as strawberries, blueberries, raspberries)

Instructions:

1. In a bowl, combine cooked quinoa and cottage cheese.
2. Top with mixed berries.

Nutritional Value (per serving):

• Protein: Approximately 32g
• Calories: Around 400
• Fat: Around 7g
• Carbohydrates: Around 50g

3. Chia Seed Pudding with Almonds

Ingredients:

• 1/4 cup chia seeds
• 1 cup almond milk
• 1 tablespoon sliced almonds

Instructions:

1. In a bowl or jar, mix chia seeds and almond milk.
2. Let it sit for at least 30 minutes or overnight in the refrigerator until it thickens.
3. Top with sliced almonds before serving.

Nutritional Value (per serving):

• Protein: Approximately 32g
• Calories: Around 350
• Fat: Around 20g
• Carbohydrates: Around 25g

Continue with the rest of the recipes:

4. Tempeh Bacon and Avocado Toast

Ingredients:

• 4 slices tempeh bacon
• 2 slices whole grain toast
• 1 avocado, mashed

Instructions:

1. Cook tempeh bacon according to package instructions.
2. Toast bread slices and spread mashed avocado on top.
3. Arrange tempeh bacon slices over avocado.

Nutritional Value (per serving):

• Protein: Approximately 31g
• Calories: Around 400
• Fat: Around 20g
• Carbohydrates: Around 30g

6. Soy Milk and Protein Powder Smoothie

Ingredients:

• 1 scoop plant-based protein powder
• 1 cup soy milk
• 1 banana
• Handful of spinach

Instructions:

1. Blend protein powder, soy milk, banana, and spinach until smooth.

Nutritional Value (per serving):

• Protein: Approximately 30g
• Calories: Around 300
• Fat: Around 5g
• Carbohydrates: Around 40g

7. Hemp Seed Porridge with Banana and Almond Butter

Ingredients:

• 1 cup cooked oats
• 2 tablespoons hemp seeds
• 1 banana, sliced
• 1 tablespoon almond butter

Instructions:

1. Cook oats according to package instructions.
2. Stir in hemp seeds.
3. Top with banana slices and almond butter.

Nutritional Value (per serving):

• Protein: Approximately 28g
• Calories: Around 400
• Fat: Around 15g
• Carbohydrates: Around 50g

8. Edamame and Quinoa Salad

Ingredients:

• 1 cup shelled edamame beans
• 1 cup cooked quinoa
• Assorted chopped vegetables (bell peppers, cucumber, cherry tomatoes)
• Dressing of choice (olive oil, lemon juice, salt, pepper)

Instructions:

1. In a bowl, combine edamame beans, quinoa, and chopped vegetables.
2. Drizzle with dressing and toss to combine.

Nutritional Value (per serving):

• Protein: Approximately 30g
• Calories: Around 400
• Fat: Around 10g
• Carbohydrates: Around 50g

9. Cottage Cheese Pancakes with Greek Yogurt and Berries

Ingredients:

• 1 cup cottage cheese
• 1/2 cup rolled oats
• 1/2 teaspoon baking powder
• Greek yogurt and mixed berries for topping

Instructions:

1. In a blender, combine cottage cheese, oats, and baking powder. Blend until smooth.
2. Heat a non-stick skillet over medium heat.
3. Pour batter onto skillet to form pancakes. Cook until bubbles form, then flip and cook until golden brown.
4. Serve topped with Greek yogurt and mixed berries.

Nutritional Value (per serving):

• Protein: Approximately 26g
• Calories: Around 400
• Fat: Around 10g
• Carbohydrates: Around 40g

10. Lentil Breakfast Burrito with Black Beans and Salsa

Ingredients:

• Whole wheat tortilla
• 1/2 cup cooked lentils
• 1/2 cup black beans
• Salsa
• Optional: Avocado slices, shredded cheese

Instructions:

1. Warm tortilla in a skillet or microwave.
2. Spread lentils and black beans over tortilla.
3. Add salsa and any additional toppings.
4. Roll up burrito style and serve.

Nutritional Value (per serving):

• Protein: Approximately 24g
• Calories: Around 400
• Fat: Around 10g
• Carbohydrates: Around 60g

11. Protein-Packed Tofu Smoothie with Berries

Ingredients:

• 1/2 block silken tofu
• 1 cup almond milk
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon honey or sweetener of choice

Instructions:

1. Blend silken tofu, almond milk, berries, and honey until smooth.

Nutritional Value (per serving):

• Protein: Approximately 22g
• Calories: Around 300
• Fat: Around 5g
• Carbohydrates: Around 40g

13. Almond Butter and Banana Sandwich

Ingredients:

• 2 slices whole grain bread
• 2 tablespoons almond butter
• 1 banana, sliced

Instructions:

1. Spread almond butter on one slice of bread.
2. Top with sliced banana and cover with the other slice of bread.

Nutritional Value (per serving):

• Protein: Approximately 32g
• Calories: Around 400
• Fat: Around 15g
• Carbohydrates: Around 50g

14. Pumpkin Seed Granola with Oats and Dried Fruit

Ingredients:

• 2 cups rolled oats
• 1/2 cup pumpkin seeds
• 1/2 cup dried fruit (raisins, cranberries, apricots)
• 1/4 cup maple syrup or honey
• 1/4 cup coconut oil, melted
• Optional: Cinnamon, vanilla extract

Instructions:

1. Preheat oven to 300°F (150°C).
2. In a bowl, mix oats, pumpkin seeds, dried fruit, maple syrup or honey, melted coconut oil, and any optional ingredients.
3. Spread mixture on a baking sheet lined with parchment paper.
4. Bake for 30-35 minutes, stirring occasionally, until golden brown.
5. Let cool before serving or storing.

Nutritional Value (per serving):

• Protein: Approximately 33g
• Calories: Around 400
• Fat: Around 20g
• Carbohydrates: Around 50g

15. Veggie Burger with Chickpeas and Salad

Ingredients:

• Veggie burger patty (store-bought or homemade)
• Whole wheat burger bun
• Mixed salad greens (lettuce, spinach, arugula)
• 1/2 cup chickpeas, rinsed and drained

Instructions:

1. Cook veggie burger patty according to package instructions or recipe.
2. Toast burger bun if desired.
3. Assemble burger with mixed greens and chickpeas.

Nutritional Value (per serving):

• Protein: Approximately 34g
• Calories: Around 400
• Fat: Around 10g
• Carbohydrates: Around 50g

16. Soy Yogurt with Almond Granola and Mixed Nuts

Ingredients:

• 2 cups soy yogurt
• 1/2 cup almond granola
• 1/4 cup mixed nuts (almonds, walnuts, cashews)

Instructions:

1. Divide soy yogurt between two bowls.
2. Top each bowl with almond granola and mixed nuts.

Nutritional Value (per serving):

• Protein: Approximately 35g
• Calories: Around 400
• Fat: Around 20g
• Carbohydrates: Around 40g

17. Chickpea Salad Sandwich with Avocado

Ingredients:

• Whole wheat bread slices
• 1 cup canned chickpeas, drained and rinsed
• 1 avocado, mashed
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, mash chickpeas with avocado, lemon juice, salt, and pepper.
2. Spread mixture on whole wheat bread slices to make sandwiches.

Nutritional Value (per serving):

• Protein: Approximately 31g
• Calories: Around 400
• Fat: Around 20g
• Carbohydrates: Around 40g

18. Spinach and Mushroom Tofu Scramble with Nutritional Yeast

Ingredients:

• 1/2 block firm tofu, crumbled
• 1 cup fresh spinach, chopped
• 1/2 cup mushrooms, sliced
• 2 tablespoons nutritional yeast
• Salt and pepper to taste

Instructions:

1. Heat a non-stick skillet over medium heat.
2. Add crumbled tofu, spinach, and mushrooms. Cook until spinach wilts and mushrooms are tender.
3. Stir in nutritional yeast, salt, and pepper.
4. Serve hot.

Nutritional Value (per serving):

• Protein: Approximately 32g
• Calories: Around 300
• Fat: Around 15g
• Carbohydrates: Around 10g

19. Protein-Packed Oatmeal with Nuts and Seeds

Ingredients:

• 1 cup rolled oats
• 2 cups water or milk of choice
• 1/4 cup mixed nuts (almonds, walnuts, pecans)
• 2 tablespoons chia seeds
• Optional: Maple syrup, cinnamon

Instructions:

1. In a saucepan, bring water or milk to a boil.
2. Stir in rolled oats and reduce heat to simmer. Cook until oats are tender.
3. Remove from heat and stir in mixed nuts, chia seeds, and any optional ingredients.
4. Let oatmeal sit for a few minutes to thicken before serving.

Nutritional Value (per serving):

• Protein: Approximately 30 grams
• Calories: Around 400
• Fat: Around 20g
• Carbohydrates: Around 50g

20. Hummus and Veggie Wrap with Sprouts

Ingredients:

• Whole wheat wrap
• 1/2 cup hummus
• Assorted sliced vegetables (bell peppers, cucumber, carrots)
• Handful of sprouts (alfalfa, broccoli)

Instructions:

1. Spread hummus evenly over the whole wheat wrap.
2. Arrange sliced vegetables and sprouts over hummus.
3. Roll up wrap tightly and slice if desired.

Nutritional Value (per serving):

• Protein: Approximately 30g
• Calories: Around 400
• Fat: Around 15g
• Carbohydrates: Around 50g

21. Cauliflower Rice Stir-Fry with Tofu and Soy Sauce

Ingredients:

• 1 cup cauliflower rice
• 1/2 block firm tofu, cubed
• Assorted chopped vegetables (bell peppers, broccoli, carrots)
• 2 tablespoons soy sauce or tamari

Instructions:

1. Heat a non-stick skillet over medium heat.
2. Add tofu cubes and cook until golden brown on all sides.
3. Add chopped vegetables and cauliflower rice. Cook until vegetables are tender.
4. Stir in soy sauce or tamari and cook for another minute.
5. Serve hot.

Nutritional Value (per serving):

• Protein: Approximately 30 grams
• Calories: Around 300
• Fat: Around 15g
• Carbohydrates: Around 20g

22. Peanut Butter and Banana Smoothie with Flax Seeds

Ingredients:

• 2 tablespoons peanut butter
• 1 banana
• 1 cup almond milk
• 1 tablespoon flax seeds

Instructions:

1. Blend peanut butter, banana, almond milk, and flax seeds until smooth.

Nutritional Value (per serving):

• Protein: Approximately 30g
• Calories: Around 400
• Fat: Around 20g
• Carbohydrates: Around 40g

24. Soy Yogurt Parfait with Fresh Fruit

Ingredients:

• 2 cups soy yogurt
• 1 cup mixed fresh fruit (such as berries, kiwi, mango)
• 1/4 cup granola or muesli

Instructions:

1. In two serving glasses or bowls, layer soy yogurt, fresh fruit, and granola.

Nutritional Value (per serving):

• Protein: Approximately 30g
• Calories: Around 400
• Fat: Around 10g
• Carbohydrates: Around 50g

25. Black Bean Breakfast Bowl with Salsa and Avocado

Ingredients:

• 1 cup canned black beans, drained and rinsed
• 1/2 cup cooked brown rice
• Salsa
• 1 avocado, sliced

Instructions:

1. In a bowl, combine black beans and brown rice.
2. Top with salsa and avocado slices.

Nutritional Value (per serving):

• Protein: Approximately 30g
• Calories: Around 400
• Fat: Around 20g
• Carbohydrates: Around 50g

26. Seitan Sausage Breakfast Sandwich with Tomato and Lettuce

Ingredients:

• Whole wheat English muffin or bread roll
• Seitan sausage patty (store-bought or homemade)
• Sliced tomato
• Lettuce leaves

Instructions:

1. Cook seitan sausage patty according to package instructions or recipe.
2. Toast English muffin or bread roll if desired.
3. Assemble sandwich with sausage patty, sliced tomato, and lettuce.

Nutritional Value (per serving):

• Protein: Approximately 30g
• Calories: Around 400
• Fat: Around 10g
• Carbohydrates: Around 40g

27. Peanut Butter and Chia Seed Toast

Ingredients:

• 2 slices whole grain bread, toasted
• 2 tablespoons peanut butter
• 1 tablespoon chia seeds

Instructions:

1. Spread peanut butter evenly over toasted bread slices.
2. Sprinkle chia seeds over peanut butter.

Nutritional Value (per serving):

• Protein: Approximately 30g
• Calories: Around 400
• Fat: Around 20g
• Carbohydrates: Around 40g

28. Cottage Cheese with Pineapple and Sunflower Seeds

Ingredients:

• 2 cups cottage cheese
• 1 cup pineapple chunks
• 2 tablespoons sunflower seeds

Instructions:

1. Divide cottage cheese between two bowls.
2. Top each bowl with pineapple chunks and sunflower seeds.

Nutritional Value (per serving):

• Protein: Approximately 30g
• Calories: Around 400
• Fat: Around 10g
• Carbohydrates: Around 30g

29. Mango and Hemp Smoothie Bowl with Spinach

Ingredients:

• 1 cup frozen mango chunks
• 1/2 cup spinach
• 1/4 cup hemp seeds
• 1 cup almond milk

Instructions:

1. Blend mango chunks, spinach, hemp seeds, and almond milk until smooth.
2. Pour into a bowl and top with additional hemp seeds if desired.

Nutritional Value (per serving):

• Protein: Approximately 30g
• Calories: Around 400
• Fat: Around 20g
• Carbohydrates: Around 40g

30. Ricotta Cheese Pancakes with Greek Yogurt and Berries

Ingredients:

• 1 cup ricotta cheese
• 1/2 cup rolled oats
• 1/2 teaspoon baking powder
• Greek yogurt and mixed berries for topping

Instructions:

1. In a blender, combine ricotta cheese, oats, and baking powder. Blend until smooth.
2. Heat a non-stick skillet over medium heat.
3. Pour batter onto skillet to form pancakes. Cook until bubbles form, then flip and cook until golden brown.
4. Serve topped with Greek yogurt and mixed berries.

Nutritional Value (per serving):

• Protein: Approximately 30g
• Calories: Around 400
• Fat: Around 15g
• Carbohydrates: Around 40g