Wendy Handy

Wendy Handy

5 – Simple Healthy Protein Breakfast Ideas

I created this blog post because if you're anything like me, you might get stuck in a rut of eating the same high protein foods for breakfast.  I love these simple high protein breakfast ideas, not only to add variety, but also because some of them can be made ahead of time and stored in the refrigerator for a few days, so you can grab them on the go. We are all leading busy lives and that can be a life saver. And because they are high protein, they will help you feel fuller longer!  Leave me a comment below and let me know how much you love these 5 simple healthy, high protein breakfast recipes.  

What are the benefits of these 5 simple healthy high protein breakfast ideas?

Simple to make
Healthy habits
Feel fuller longer!

#1  Veggie Black Bean Omelet

Simple High Protein Breakfast


Serves 4

You'll Need

1 can (14–16oz) black beans, drained

Juice of 1 lime

 1⁄4 tsp cumin

Hot sauce

8 eggs

Salt and black pepper to taste

 1⁄2 cup feta cheese, plus more for serving

 Pico de Gallo or bottled salsa

Sliced avocado (optional)

How to Make It
 
1.    Pulse the black beans, lime juice, cumin, and a few shakes of hot sauce in a food processor until it has the consistency of refried beans, adding a bit of water to help if necessary.
2.    Coat a small nonstick pan with nonstick cooking spray or a bit of butter or olive oil and heat over medium heat.
3.    Crack two eggs into a bowl and beat with a bit of salt and pepper.
4.    Add the eggs to the pan, then use a spatula to stir and then lift the cooked egg on the bottom to allow raw egg to slide under.
5.    When the eggs have all but set, spoon a quarter of the black bean mixture and 2 tablespoons feta down the middle of the omelet.
6.    Use the spatula to fold over a third of the egg to cover the mixture in the center, then carefully slide the omelet onto a plate, using the spatula flip it over at the last second to form one fully rolled omelet.
7.    Repeat with the remaining ingredients to make four omelets. Garnish with pico de gallo, avocado slices if you like, and bit more crumbled feta.


#2 Healthy Peanut Butter & Banana Oatmeal

Simple High Protein Breakfast


You'll Need

4 1/2 cups water

2 cups rolled oats

Pinch of salt

2 bananas, sliced

2 Tbsp peanut butter

1/4 cup chopped almonds

2 Tbsp agave syrup

How to Make It

1.    In a medium saucepan, bring the water to a boil. Turn the heat down to low and add the oatmeal and salt. Cook, stirring occasionally, for about 5 minutes, until the oats are tender and have absorbed most of the liquid.

2.    Add the bananas, peanut butter, almonds, and agave syrup and stir to incorporate evenly. If the oatmeal is too thick, add a splash of milk.
These Cinnamon Vanilla Protein Breakfast Bites are super easy to make, with NO BAKING required! Healthy, great for snacks or breakfast on the go. Kid-friendly. gluten-free, and vegan-friendly!

#3 Cinnamon Vanilla Protein Bites

Wendy Handy

What you need:

3/4 cup of gluten free rolled oats or gluten free cereal of choice
1/4 cup (around 65–75 grams) Vanilla Protein Powder (see notes for substitutes) 1/2 cup almond flour or more oat flour if canʼt have nuts. (You can also just finely grind raw almonds) ·
1 heaping tablespoon ground Cinnamon (extra for coating)
1/4 to 1/3 cup nut butter or sunflower seed butter (creamy no stir works best) 1/2 tsp to 1 tsp Vanilla extract
1/4 to 1/3 cup maple syrup or honey if you are not vegan.·


How to make them:

1.    Grind up your oats or cereal in a food processor and transfer into a mixing bowl. This is optional. You can keep them whole as well and adjust the addition of honey.
2.    Add your almond meal, protein powder, cinnamon, and nut butter. Stir ingredients all together.
 
1.    Alternatively (you can blend all at once by placing ingredients (minus the honey) in the food processor or blender and blend until a mealy batter is formed. Scrap sides and transfer to bowl (see blog post pictures).
3.    Add in your honey and vanilla then mix again well with hands.
4.    You might need to add more honey or nut butter if the batter gets to dry. (see notes)
5.    Roll into 1-1.5 inch balls and place on a cookie tray or plastic ware with parchment paper underneath.
6.    Let them freeze for 20-30 minutes then transfer into a Ziploc bag.
7.    Dust with additional cinnamon and vanilla protein if desired.
8.    Keep in fridge or freezer for up to 6 weeks.



#4 Healthy High Protein Breakfast Egg Muffins

Wendy Handy

Healthy Breakfast Egg Muffins. Easy, low carb and freezer friendly, these egg muffin cups are easy to store and reheat. Add spinach, sausage or hash browns! You can make them cheesy or keep them dairy free for a Paleo and Whole30 breakfast

Servings: 12 muffins

What you need:

1 cup lightly packed baby spinach chopped
3/4 cup finely diced red bell pepper about 1 small pepper

3/4 cup finely diced green bell pepper about 1 small pepper
3/4 cup quartered cherry tomatoes or grape tomatoes, about 1 cup whole tomatoes
6 large eggs
4 large egg whites
1/4 teaspoon kosher salt

1/4 teaspoon dried basil

1/4 teaspoon dried oregano
Pinch ground black pepper or cayenne pepper if you like a little kick!

1/4 cup crumbled feta cheese plus additional to sprinkle on top

Optional toppings: avocado salsa, hot sauce, freshly chopped parsley

How to Make them:

Place a rack in the center of your oven and preheat to 350 degrees F.

Lightly coat a standard 12-cup muffin tin with nonstick spray.

Divide the spinach, red bell pepper, green bell pepper, and tomatoes among the cups (they will be about two-thirds of the way full).
In a large bowl or large measuring cup with a spout (my favorite because it makes the mixture easy to pour), briskly whisk together the eggs, egg whites, salt, basil, oregano, and pepper until well combined.

Carefully fill each muffin cup three-quarters of the way to the top with the egg mixture.

Sprinkle the feta evenly over the tops of the cups.
Bake for 24 to 28 minutes, until the egg muffins are set.

Let cool for a few minutes, and then run a butter knife around the edges of each muffin to loosen it.

 Remove them from the pan and enjoy immediately, or let cool on a wire rack and refrigerate or freeze for later (see notes for more details).

#5 Protein Packed Waffles

Wendy Handy

Makes 1 waffle
Ingredients:

1 egg

1 scoop protein powder

 1/4 cup oats

 1/4 cup plain greek yogurt

1/4 cup milk

1/4 tsp baking powder

 1/4 tsp salt

How to Make It

1.    Blend all of the ingredients together.
2.    Heat up the waffle iron, then spray it down with non-stick cooking spray.
3.    Pour in the waffle mixture, then close.
4.    Let the waffle cook until the waffle maker beeps.
5.    Serve with fresh fruit, if desired.

I would love to hear how you enjoyed these 5 simple healthy protein breakfast ideas, which is your favorite, or how you tweaked them to your taste!   Drop a comment below or pop over Instagram and drop me DM. And if you're looking for a clean, healthy weight management plan that can help you burn more fat, click the link below!!   

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