There’s a rotation I rely on for breakfast when I want it to actually last me past 10am instead of crashing me onto a granola bar at the desk. It’s mainly Greek yogurt, cottage cheese, properly done eggs, occasional smoked salmon, and some savory dishes that aren’t pretending to be muffins. None of these are trendy. These are essentially my breakfasts on actual mornings, where I have eight minutes and a child who’s asking for pancakes.
A few rules of thumb I’ve picked up the long way: aim for roughly 25 to 30 grams of protein at this meal, not just across the day, because that’s the number that seems to actually keep you full. Rushed mornings? Opt for cold proteins such as fish, cottage cheese, or yogurt. They are prep-zero and do not care if you forgot to set an alarm. And don’t be afraid to overcook your eggs. It makes you want eggs again because of the soft and hardly set texture.
Here are 35 different breakfasts I choose from. Each one has a why-pick-this-morning so you can scan, a doneness cue with a real time so you don’t have to guess, and a swap if you don’t have the headline ingredient.
Contents
- 1) Veggie Omelet
- 2) Turkey Roll-Ups
- 3) Breakfast Quesadilla
- 4) Yogurt Parfait
- 5) Cottage Cheese Bowl
- 6) Scrambled Eggs And Salmon
- 7) Egg Muffin Cups
- 8) Tofu Scramble
- 9) Overnight Oats
- 10) High-Protein Oatmeal
- 11) Breakfast Burrito
- 12) Breakfast Sandwich
- 13) Protein Smoothie
- 14) Chocolate Yogurt Pudding
- 15) Breakfast Salad
- 16) Tuna Melt Toast
- 17) Chickpea Scramble
- 18) Cottage Cheese Toast
- 19) Skyr Bowl
- 20) Protein Pancakes
- 21) Smoked Salmon Bagel
- 22) Vegetable Frittata
- 23) Steak And Eggs
- 24) Breakfast Bowl
- 25) Breakfast Hash
- 26) Bacon And Egg Plate
- 27) Ricotta Toast
- 28) Lentils And Egg
- 29) Egg Drop Soup
- 30) Salmon Cakes
- 31) Chia Pudding
- 32) Warm Breakfast Bowl
- 33) Shrimp And Grits
- 34) Breakfast Pita
- 35) Turkey Breakfast Bowl
1) Veggie Omelet
The case for Veggie Omelet: Three eggs and an ounce of cheese will get you to 25 grams of protein, and any leftover vegetable from last night becomes the filling. This is breakfast form of dinner-fridge-archaeology.
Beat three eggs and add salt and pepper. Using a small nonstick pan, heat one teaspoon of olive oil and sauté your filling (peppers, onions, mushrooms, spinach, etc.) for about three minutes or until they have softened. Then. Pour the eggs in, swirl the pan and cook them over medium heat for about 2 minutes, or until the bottom is set and the top is still a little wet. Add cheese to the eggs and vegetables, then fold and slide onto the plate. The center should still be slightly custardy.
Swap: Goat cheese for a tangier finish. Egg whites are good if you’re stretching protein; just use four egg whites instead of three whole eggs.
2) Turkey Roll-Ups
The case for Turkey Roll-Ups: This is what I create when there is practically no time. Smoked turkey, cottage cheese, no cooking, 25 grams of protein in three minutes. Although the image here shows me smoking a turkey, you can purchase deli-sliced smoked turkey from any supermarket.
Place 4 to 5 slices of smoked turkey breast on a plate. Place about 2 tablespoons of small-curd 4% cottage cheese on each slice. Add a little bit of pepper, a small amount of olive oil, and any greens you have ( sliced cucumbers, baby spinach, or sprouts). Tightly roll each one up like a cigar. Eat with your hands. This is technically a meal.
Substitute: Smoked chicken or roast beef in place of turkey. If cottage cheese isn’t your preference, try Boursin or Laughing Cow. You’ll drop a few grams of protein, but you’ll gain spreadability.
3) Breakfast Quesadilla
Where Breakfast Quesadilla earns its spot: Good for leftovers, kid friendly, 30+ grams of protein, and is one pan. The breakfast that clears out yesterday’s chicken.
For 30 seconds, place a large flour tortilla in a dry pan over medium heat to make it pliable. Place 1/2 cup of the leftover chicken, 1/3 cup of cheese, and a spoon of salsa on one half of the tortilla. Fold the other half over. Cook for 2 to 3 minutes on each side until the cheese has melted and the tortilla is golden brown and has a few crispy spots. Cut into triangles. Sour cream or Greek yogurt for the dip.
Swap: Leftover steak or rotisserie chicken if you have it; both work better than freshly cooked chicken. Using pepper jack gives more heat than cheddar.
4) Yogurt Parfait
**) Yogurt Parfait, what it brings:** Five minutes, no stove, 25 grams of protein before you even sit down. This is the breakfast I make when I want zero decisions to be made before coffee.
Layer plain whole-milk Greek yogurt (the 5% kind, not 0% the fat is what makes it taste like a meal) with fresh or frozen berries and a small handful of nuts. ¾ cup of yogurt, half cup of berries, 1 tbsp of nuts. If you prefer it to be sweet, drizzle a teaspoon of honey on top (not stirred in) so that it hits your tongue first. Eat within 10 minutes or the granola will get sad.
Swap: Skyr if you prefer it thicker. Kelderkaas geeft je meer eiwit per lepel. Steer clear of fruit-on-the-bottom flavored yogurts; they are more like dessert than breakfast.
5) Cottage Cheese Bowl
Where Cottage Cheese Bowl earns its spot: Cottage cheese has more protein per spoonful than almost anything in the dairy case, and pineapple is the only thing that makes it disappear in minutes. Two ingredients, no cooking.
One cup of small-curd 4% cottage cheese (whipped has too pudding-like of a texture), half a cup of fresh pineapple (cut small), and a teaspoon of chia seeds stirred in. Allow it to sit for two minutes so the chia can hydrate a little. Use a small spoon to eat from a small bowl. It is a breakfast that you can savour.
Swap: Frozen cubes of mango if pineapple isn’t in season; they defrost in 5 minutes at room temperature. If your cottage cheese tastes bland, add a dash of salt. At times, the low sodium versions require it.
6) Scrambled Eggs And Salmon
What makes Scrambled Eggs And Salmon work: This is brunch masquerading as a Tuesday. If you don’t panic about cooking them, eggs with smoked salmon take about 6 minutes, and reach 30+ grams of protein.
Whisk three eggs together with a splash of milk and a little salt. Melt a knob of butter in a nonstick pan over medium-low heat (or even low; you’ll thank me later) and add the eggs. Gently stir with a rubber spatula for about 4 minutes until soft, glossy, and barely set. Remove them from the heat 10 seconds before they look done; carryover heat will finish cooking them. Top with 2 oz of smoked salmon, some chopped chives, and cracked black pepper.
Substitute: Smoked trout is okay if you can find it (clearer taste, a little less oily). If your salmon is heavily cured, feel free to skip the salt—the fish provides plenty.
7) Egg Muffin Cups
Why Egg Muffin Cups belong here: Make twelve on Sunday, eat two every morning, breakfast is solved through Thursday. No skill required.
Beat together eight eggs with some salt, pepper, and a little milk. Be sure to spray all sections of a 12-cup muffin tin. (They will stick). Each cup should be filled halfway with chopped vegetables and cooked sausage or bacon. Pour the egg mixture into each cup until it is about 3/4 full. Bake for 18 to 20 mins at 375°F. The tops are done when they are puffed, set, and starting to turn golden brown at the edges; a toothpick will come out clean. It is normal for them to deflate when cooled. Refrigerate up to 4 days.
Swap: For added protein and improved texture, add a tablespoon of cottage cheese to each cup before baking. Before you put any watery vegetables in, like raw zucchini, squeeze them first.
8) Tofu Scramble
) Tofu Scramble, tonight’s logic: An easy plant-protein win for the weekdays that doesn’t feel like a punishment. If your tofu is firm enough, it can take five minutes to get 12 grams of protein.
Drain a 14-ounce block of extra-firm tofu, press water out for 5 minutes (using a clean towel under a heavy plate), and then hand-crumble into a hot pan with some olive oil. Include 1/2 teaspoon of turmeric (for the color), 1/4 teaspoon of black salt or kala namak if available (this is what gives it the eggy flavor), some regular salt, and add pepper. Stir as you cook for about four minutes until the edges turn golden brown. Stir in two large handfuls of spinach for about a minute until it wilts. Top with salsa and avocado.
Silken tofu will make it creamier (and more custardy); regular firm will give you more chew. If you have never purchased kala namak, skip it. The dish will still work, it just won’t trick anyone into thinking it’s eggs.
9) Overnight Oats
The pitch for Overnight Oats: Tomorrow’s breakfast is done before you brush your teeth tonight. No effort in the morning and 25g of protein.
In a 16-ounce jar, add 1/2 cup rolled oats (that are neither instant nor steel-cut), 3/4 cup of milk, 1/3 cup of plain Greek yogurt, 1 tablespoon of chia seeds, 1 tablespoon of honey or maple syrup, and a pinch of salt. Stir, screw the lid back on, and refrigerate for a minimum of 6 hours and a maximum of 4 days. In the morning, add berries, nuts, or nut butter. The texture needs to be thick and pudding-like, not runny. If your oats are soupy, your oats need another hour, or your liquid was too high.
Swap out Greek yogurt for Skyr if you want thicker oats and a tangier taste. If you don’t mind the curds, stirred cottage cheese works too.
Nathaniel’s Pantry Notes: Greek Yogurt and Skyr
Seeing Greek yogurt and skyr in 7 out of 35 breakfasts is intentional. They’re the highest protein dairy you can buy per spoonful.
The choice isn’t between yogurt and skyr since both are strained and both have 15 to 20 grams of protein per cup. The decision is fat content. Yogurt becomes a meal and costs nothing if you add 5% fat. 0% makes it a paint base.
• Buy plain. Flavored yogurts are dessert with a health-food label. The sugar in fruit-on-the-bottom is closer to ice cream than breakfast.
• 5% over 0%. The fat is what makes it taste like food and not punishment. 0% has its place if you’re stretching protein per calorie. For everyday eating, 5% is the move.
• Skyr is denser. Skyr (Icelandic) is strained more aggressively than Greek yogurt, so it’s slightly thicker and slightly tangier. Both work in any recipe in this post; skyr just feels like more food.
What I purchase: Fage Total 5% Everyday Greek Yogurt. Siggi’s Plain Whole Milk is what I pick when I want something that feels denser. Each big tub costs between $5 to $6 and lasts a week. Avoid anything that uses gelatin or pectin to thicken; anything that uses additives to thicken has not been properly strained.
10) High-Protein Oatmeal
What makes High-Protein Oatmeal work: A trick for turning plain oatmeal into a 30-gram protein breakfast without any powder. Sounds weird, eats normal.
Stir and cook over medium heat for 5 minutes 1/2 cup rolled oats and 1 cup of milk. Once the porridge is thick and the oats are almost done, mix in 1/3 cup of liquid egg whites and continue to stir vigorously for another 90 seconds. The whites invisibly blend into the oats causing the entire mixture to become thick and creamy. Add a topping of your choice: cinnamon, banana, or honey drizzle. White flecks mean the heat was reduced or you didn’t stir quickly enough.
You can substitute the egg whites with a scoop of unflavored protein powder; just whisk it in at the end with a bit of cold milk to prevent clumping.
11) Breakfast Burrito
What makes this morning special: A protein bomb (30+ grams) that will hold up with foil for 4 hours and can be frozen for 2 months. If you want to win the week, do a stack on Sunday.
Scramble three eggs soft. Heat 1/3 cup of canned black beans (drained and lightly mashed with a fork) and add some salt and cumin. In a dry pan, warm a large flour tortilla until it becomes pliable, which should take about 30 seconds. Beans, eggs, one ounce of shredded cheese, and a spoonful of salsa along the center. Tuck the sides in and then roll tightly. To freeze, first wrap in foil, then place in a freezer bag. When reheating from frozen, microwave for 90 seconds covered with a paper towel (remove the foil!) and then for an additional 30 seconds.
You can substitute for the bean layer: Pinto beans, refried beans, or seasoned ground turkey. If you are planning to eat this right away, add half an avocado; if not, freeze it without the avocado.
12) Breakfast Sandwich
) Breakfast Sandwich, earning its keep: All the calories of a fast-food sandwich, none of the fast food. Approximately 10 minutes of effort will yield you 30 grams of protein.
In a non-stick pan, cook the turkey sausage patty over medium heat for about 3 minutes on each side until the outside is browned and the inside reaches 165°F. Place a ring mold (or a clean tuna can with the ends cut) in the same pan and crack an egg into it. Add a splash of water, cover with a lid, and steam for 2 to 3 minutes, until the egg white is just set and the yolk is still a little runny. Toast an English muffin. Stack the following: muffin, egg, cheese, sausage, muffin. The cheese will melt from the leftover heat in roughly 90 seconds.
Swap: Chicken sausage if turkey isn’t available. Choose a toasted whole grain bagel thin if the English muffin is too bready.
13) Protein Smoothie
Why Protein Smoothie belongs here: A blender breakfast that tastes like a supplement. About 30 grams of protein if done correctly.
Combine in a blender: 1 frozen banana chopped into pieces, 2 tablespoons of natural peanut butter, 3/4 cup of plain Greek yogurt, 1 cup of milk, 1 scoop of unflavored or vanilla whey, 1 teaspoon of vanilla, and some ice. Blend for 30 seconds, then scrape. Blend for an additional 15 seconds. The viscosity should be as thick as a milkshake. If the consistency is too thin, add 4 to 5 ice cubes and blend again. Separate quickly. Drink within ten minutes.
If peanut butter isn’t working for you, try almond butter. Try skyr instead of Greek yogurt for a drink that’s thicker and tangier. If you don’t have whey, substitute it for 1/2 cup of cottage cheese. It will blend right in.
14) Chocolate Yogurt Pudding
The pitch for Chocolate Yogurt Pudding: A protein hit which reminds you of dessert and weighs in at 25 grams! Two ingredients, no shame.
Stir 3/4 cup of plain Greek yogurt together with 1-2 tablespoons of unsweetened cocoa powder and 1-2 teaspoons of honey or maple syrup until the cocoa is completely mixed in and the color turns dark, evenly brown. Finish with some sliced berries or a spoon of cacao nibs. Please wait at least two minutes before eating because the cocoa flavor develops. It starts to resemble dessert after three minutes.
Swap: Added vanilla extract makes it taste even better. For the full-fat dessert mode option, use 5% Greek yogurt. However, if you’d like more protein per serving, use 0%.
15) Breakfast Salad
Why Breakfast Salad pulls its weight: Having salad for breakfast may sound strange, but it also makes sense. It’s the eggs and avocado that make it filling, not virtuous.
To soft-boil two eggs, lower them carefully into boiling water for 7 minutes. Jump into ice-cold water for 2 minutes. Peel. On the plate I have a handful of arugula, half an avocado sliced, two eggs cut in half, a bit of sunflower seeds, some salt and pepper, and a good amount of olive oil and lemon juice. When you cut it open, the yolk should be runny and jammy. If it’s difficult, you’ve gone over the 8 minute mark.
Swap: Choose between spinach or kale in place of arugula. You can get more than 25 grams of protein from a spoonful of cottage cheese or feta cheese. Stay away from romaine; it doesn’t stand up to the warm egg.
16) Tuna Melt Toast
Reason for choosing this morning: Many cultures consider tuna to be an acceptable breakfast food. Around 30 grams of protein. Takes ten minutes from can to plate. Try this tuna melt out.
Drain a can of tuna in oil (oil-packed tuna is way more flavorful than water-packed, hands down). Combine with 1 tablespoon of Greek yogurt or mayonnaise, a little lemon juice, salt, pepper, and capers if you have any. Toast a slice of whole-grain bread. Stack the tuna, add a slice of cheese on top, and broil for 90 seconds or until the cheese is bubbling and a little browned. Eat while the bread is still crisp. Once it sits, it goes soggy quickly.
Mashed white beans can be substituted for half of the tuna if you would like to stretch it. Sourdough rather than whole grain. \”Sharp cheddar gives more bite than Swiss.\”
17) Chickpea Scramble
What Chickpea Scramble gets you: A plant-protein breakfast that requires one pan (no eggs) and takes seven minutes. About 18 grams of protein.
Drain and rinse a can of chickpeas (15 ounces). Smash them gently with a fork (not pureed, just broken up). Heat some olive oil in a pan on medium heat, and add the chickpeas along with 1/2 teaspoon of turmeric, 1/2 teaspoon of cumin, and some salt and pepper to taste. Stir and cook for 4 minutes until the edges begin to brown and the spices become aromatic. Add 1/2 cup of water and let it simmer for 2 more minutes or until it thickens. Top with a handful of spinach, then add lemon and chopped parsley to finish.
Swap: White beans for chickpeas; same idea, creamier. A spoonful of cottage cheese or yogurt can be added to increase the protein content further.
18) Cottage Cheese Toast
Why Cottage Cheese Toast makes the cut: Five minute breakfast, over 25 grams of protein, and tastes like a $14 hotel restaurant meal.
Toast a slice of whole-grain or sourdough bread. Evenly spread 1/2 cup of small curd 4% cottage cheese on top (yes, that’s how much this is the protein). Finish with sliced cherry tomatoes, some olive oil, a sprinkle of flaky salt, and lots of cracked black pepper. If you have it, tear some basil over it. Eat immediately; the toast will get soggy in five minutes.
Whipped cottage cheese if you’d like a smoother spread. Avocado mixed with cottage cheese for added fat. If it’s off season, instead of a tomato, use sliced cucumber.
Nathaniel’s Pantry Notes: Cottage Cheese
Cottage cheese is the most underrated breakfast aisle protein. The only thing stopping this from going mainstream is the fact that it has no cooking, 25 grams of a cup and a texture argument.
Because of marketing used in the 80s, I grew up thinking that cottage cheese was diet food. It’s not. It is a very rich and cost effective source of protein that is far superior to Greek yogurt as it provides more protein for less money. The only thing that could change would be the texture.
• Small-curd 4% for spreads and bowls. The curds in regular 4% have the right amount of chew. Toast, savory bowls, roll-ups, all of it.
• Whipped for smoothness. Whipped cottage cheese (the newish trend) is just regular cottage cheese pureed. Great for smoothies, sauces, and replacing cream cheese. Worse for anything where you want texture.
• 4% over 2% over 0%. Same logic as Greek yogurt. The fat is the flavor. 2% is the reasonable middle. 0% is for protein-per-calorie maxxing only.
What I purchase: Good Culture small-curd 4% if I want it for the texture, Daisy if Good Culture isn’t there. Both are about $5 a tub. Here’s a quick test you can try: take some spoonfuls of a tablespoon and pour it onto a plate. If it maintains its form and doesn’t leak thin liquid from the bottom, then you got the correct brand.
19) Skyr Bowl
Why Skyr Bowl pulls its weight: Compared to Greek yogurt, skyr is denser and slightly more tangy, and has the highest protein content per serving of any dairy I know. A standard bowl holds about 28 grams.
Spoon 3/4 cup of plain skyr into a bowl (Siggi’s is a reliable brand). Add 1/4 cup low-sugar granola and some sliced strawberries on top. Please drizzle a teaspoon of honey on the granola side, not on the skyr side. You have 8 minutes to eat, otherwise the granola ends up turning to pudding-soaked sand.
If you can’t find skyr, use Greek yogurt instead. Thawed frozen blueberries if strawberries are out of season.
20) Protein Pancakes
What Protein Pancakes get you: Pancakes without the post-pancake crash. Somehow, the cottage cheese is undetectable, and there is about 30 grams of protein in a stack.
Add to the blender the following ingredients: 1/2 cup of rolled oats, 1/2 cup of cottage cheese, 2 eggs, 1/2 teaspoon of baking powder, 1/2 teaspoon of vanilla, and a pinch of salt. Blend for approximately 30 seconds until smooth. Allow the batter to rest for five minutes; the oats will soak up the liquid and congeal. Put the pancakes on a buttered nonstick skillet on medium-low heat, cook for about 2 minutes on both sides, flip when the edges start to look firm and the tops are bubbling. Add a few berries and a small drizzle of maple syrup. The center should be soft and not chewy.
Substitue Greek yogurt for cottage cheese; same volume and a little more tang. Banana mashed in for natural sweetness if you want to omit the maple.
21) Smoked Salmon Bagel
The case for Smoked Salmon Bagel: A classic that will already get you to 25 grams of protein, and an extra layer will push it to 35 without changing what it is.
Toast half a bagel until it is a deep golden color. Spread 2 tbsp of plain cream cheese. If you want to increase the protein, cottage cheese can be mixed with the cream cheese. Top with 2 ounces of smoked salmon, sliced red onion, capers, a few sprigs of dill, a squeeze of lemon, cracked pepper. Eat it open-faced, closing it will make a mess.
Substitution: Smoked trout for salmon (firmer taste). Using whipped cottage cheese instead of cream cheese will give you 35 grams of protein.
Nathaniel’s Pantry Notes: Oily Fish
Of the 35 breakfasts, only 4 feature oily fish (smoked salmon, sardines, oil-packed tuna), and that number should likely be increased. This category contains the fastest, leanest, and most omega-rich protein available.
Most of the world does not share this cultural barrier concerning fish for breakfast. At least it’s a meal with 25 grams of protein and takes around 3 minutes to prepare.
• Oil-packed beats water-packed. The oil keeps the fish from drying out and adds flavor. Drain it, save it, use the oil to dress greens later. Water-packed is fine if it’s all you have, but the texture goes pebbly and the flavor flattens.
• Cold-smoked salmon, not hot-smoked, for breakfast. Cold-smoked is the silky, glossy slices you want on a bagel. Hot-smoked is the flaky, cooked-through kind. Better for a salad.
• Sardines are the best deal in the aisle. A 4-ounce tin of good sardines is about $3.50 and packs 23 grams of protein. King Oscar in olive oil is what’s in my pantry. Eat them on toast with lemon and pepper.
Wild Planet wild-caught skipjack tuna in olive oil, King Oscar sardines, and Acme cold-smoked Atlantic salmon (when I can find it). A 5-ounce tin or a 4-ounce package of any of these gets you to 25 grams of protein in less time than scrambled eggs.
22) Vegetable Frittata
Why Vegetable Frittata makes the cut: One frittata on Sunday is four breakfasts. Slice, reheat, eat at ambient temperature. Each slice contains 22 grams of protein.
Whisk eggs, milk, salt, and pepper in a bowl . Using a 10-inch ovenproof skillet over medium heat, sauté 2 cups of roasted vegetables (or fresh ones: use peppers, onions, and zucchini that have all been cooked until soft) in olive oil for 2 minutes just to warm them up. Sprinkle 1/2 cup feta or goat cheese and put the mixture in the oven at 350°F for 18 to 22 minutes. Done when the center is just barely set and the knife comes out clean. Let it rest for 5 minutes before slicing. Refrigerates for 4 days.
Replace the feta or goat cheese with cottage cheese mixed into the eggs. You’ll increase the protein content and maintain a creamy texture.
23) Steak And Eggs
Reason for choosing this morning: This could be the most satisfying breakfast in the cycle. Steak, two eggs, and a twelve-minute cook time. That’s over forty grams of protein.
Thinly slice 4 ounces of leftover cooked steak against the grain. Gently warm it in a pan with some butter for about 90 seconds (don’t recook it or it’ll go gray). While cooking the other ingredients, crack two eggs into the same pan and cook them sunny-side-up in the butter for about 3 minutes over medium to low heat. The whites should be firm, while the yolks should remain bright orange and runny. Place the stake on the plate with the eggs, flake salt, cracked pepper, and a toasts.
If you don’t have leftover steak, quickly form a patty using ground beef. You can use hot roast beef from the deli (warm it the same way).
24) Breakfast Bowl
Where Breakfast Bowl earns its spot: A breakfast grain bowl that stays intact for hours. Contains 25 grams of protein, and feels like an actual meal.
In a bowl, place 1/2 cup roasted sweet potato cubes (reheated), two soft-boiled eggs (boil for 7 mins, then place in ice bath, peel each egg, and cut them in half), a handful of arugula, a glug of olive oil, salt, pepper, and a squeeze of lemon, and 1/2 cup cooked quinoa. When you push the spoon down, the yolks should break. That’s the dressing. If you’re awake enough, add hot sauce.
Substitute with brown rice or farro in place of quinoa. Butternut squash is used instead of sweet potato. Include a half avocado to increase fat content by 4 grams along with 4 grams of fiber.
25) Breakfast Hash
What makes Breakfast Hash work: An enticing mix of Tex-Mex flavors, loaded with veggies, around 22 grams of protein, and possibly my go-to breakfast for Saturday mornings.
In a large skillet over medium-high heat, sauté 1/2 cup of diced bell pepper and 1/4 cup of diced onion in olive oil for about 4 minutes, or until they are softened and beginning to char. Include 1 cup of black beans (drained and rinsed) and add 1/2 teaspoon of cumin, 1/2 teaspoon of smoked paprika, and some salt. Continue to cook for 3 more minutes until the beans are heated all the way through and starting to brown at the edges. Make two wells in the mixture, crack an egg in each, put a lid on the pan, and let it cook for 3 to 4 minutes until the egg whites are fully cooked and the egg yolks remain soft. Add cilantro, avocado, and salsa on top.
Swap: Pinto beans with black. For additional sources of protein, add cooked chorizo or ground turkey. Skip the cover and finish under the broiler to set the top more.
26) Bacon And Egg Plate
) Bacon And Egg, tonight’s logic: Plant protein bacon that doesn’t pretend. It’s its own thing. When combined with two eggs, that is about 28 grams of protein.
Cut the 8-ounce block of tempeh into strips that are 1/4 inch thick. Marinate for 10 minutes in 2 tablespoons soy sauce, 1 tablespoon maple syrup, 1 teaspoon smoked paprika, 1/2 teaspoon liquid smoke (optional), and 1 tablespoon olive oil. Cook for 3 minutes on each side until they are golden brown and edges are crispy. Serve with two fried eggs (medium-low, about 3 minutes for soft yolks) and some toast.
Swap: Use soy curls instead of the tempeh; use the same marinade, and cook for half the time. If you want to add fat to your meal, you can put a slice of avocado on the toast.
27) Ricotta Toast
Why Ricotta Toast belongs here: An Italian-inspired breakfast that hits above its calories. Around 18 grams of protein and a breakfast you would take pictures of.
Toast a slice of sourdough until it is nice and golden brown. Spread 1/3 cup of whole-milk ricotta in an even thicker layer. Drizzle a teaspoon of honey over (if crystallized, warm honey will pour better). Top with 2 tablespoons of chopped roasted pistachios, a few cracks of black pepper, and a small pinch of flaky salt. The entire experience is the contrast of warm bread and cool ricotta, sweet honey and salt. Eat within 5 minutes.
For more protein (about 28 grams instead of 18 grams), substitute cottage cheese for ricotta. Best are pistachio nuts; however, sliced almonds or walnuts will also work.
28) Lentils And Egg
What makes this special: Unique fusion of South Indian and Middle Eastern flavors. Lentils are the dark horse of protein. This provides you with over 25 grams of protein and is dairy-free.
In a small saucepan, heat 1 tablespoon of olive oil over medium heat. Put in 1/4 teaspoon of cumin seeds, let it sizzle for 30 seconds, then add in 1/4 cup of diced onion and cook for 2 minutes until it becomes soft. Incorporate 1 cup of cooked French or brown lentils (canned is acceptable, just rinse thoroughly), 1/4 cup of water, 1/2 teaspoon of turmeric, and salt. Cook on a low burner for 3 minutes to allow the food to heat and absorb the sauce a little. Simultaneously, poach an egg (keep water at a low simmer, add a splash of vinegar, swirl the water, drop the egg in, cook for three minutes, and then lift the egg out with a slotted spoon). Place the poached egg and chopped cilantro on top of the lentils.
Swap: Chickpeas with lentils. A fried egg is fine if poached is a bit of a reach.
29) Egg Drop Soup
**What is the advantage of choosing this:** You get a warm buttery broth, 10-minute protein bowl with 28 grams of protein. Especially during winter, breakfast is an overlooked meal.
In a separate pot bring 2 cups of chicken or vegetable broth to a low simmer along with 1/2 teaspoon of ginger and 1 sliced scallion. Include half a cup of cubed silken tofu (be careful as it breaks easily). Whisk an egg in a small bowl then slowly drizzle it into the broth while stirring in one direction; this will give you the classic egg ribbons. Cook 1 minute. Remove from heat and add 1 teaspoon of sesame oil, soy sauce to taste, and more scallions. Do not boil after adding the egg or it will turn rubbery.
Firm tofu cubes can be substituted if you prefer not to use silken; just give it a minute longer to warm. Add spinach at the end for some green.
30) Salmon Cakes
The pitch for Salmon Cakes: Canned salmon is a breakfast option that is far too underrated. These cakes are 30 grams of protein and freezable.
Combine 1 can (6 ounces) of drained salmon, 1 egg, 1/4 cup of breadcrumbs (or oat flour), 2 tablespoons of chopped scallions, 1 tablespoon of Dijon mustard, and season with salt and pepper. Form into 4 small patties. Fry in olive oil on medium heat for approximately 3 minutes on each side until they are deep golden and the insides are at 145°F. While they cook, mix together 1/4 cup of Greek yogurt, 1 teaspoon of lemon juice, and a pinch of dill for the sauce. Put the sauce on the cakes and enjoy!
Change: Canned tuna for salmon, equal amount. If you would like patties for a sandwich, shape them larger and cook them for 4 minutes on each side instead of 3.
31) Chia Pudding
Why I chose this morning: A no-cook, overnight, self-preparing breakfast that has a dessert vibe and contains roughly 25 grams of protein.
In a 12-ounce jar, mix together 3/4 cup milk, 1/3 cup plain Greek yogurt, 3 tablespoons chia seeds, 1 tablespoon maple syrup or honey, and 1/2 teaspoon vanilla. Whisk for thirty seconds, let sit for ten minutes, and whisk again (this helps to prevent clumping.) Refrigerate for a minimum of 4 hours. For best results, refrigerate overnight. The desired thickness has to be similar to that of tapioca pudding. Add some berries or cut up a banana on top before you eat.
If you want even more density, you can swap Skyr for Greek yogurt. Add a little more sweetener for the chocolate version with cocoa powder. Use coconut milk as a substitute for dairy. Protein drops to around 12 grams.
32) Warm Breakfast Bowl
Reason for choosing : the breakfast has a Japanese influence, has a strong base of plants, and has about 22 grams of protein. The breakfast that gives me the good feeling of having lived right yesterday.
Heat 1/2 cup of prepared brown rice. Add 1/2 cup edamame (run under hot water for 1 minute to thaw), sliced 6-minute soft-boiled egg, 1 tablespoon furikake, 1 teaspoon of sesame oil, soy sauce, and sliced scallions. Optional: a strip of nori, torn on top. When cutting the egg, the yolk should be bright orange and runny.
Swap: Quinoa or farro instead of brown rice. The bowl becomes more Mexican, but still works. Use black beans instead of edamame.
33) Shrimp And Grits
Why Shrimp And Grits pulls its weight: 30+ grams of protein in a Southern-comfort plate that is quicker than it appears. Plating needs to start in 12 minutes.
Cook stone-ground grits according to the package directions; this usually takes about 5 minutes for quick-cooking grits and about 20 minutes for regular grits. At the end, stir in a pat of butter and salt and pepper to taste. Add 2 tablespoons of either cheddar or Parmesan cheese. While the grits are cooking, take about 6 to 8 large shrimp and, in a separate pan, sauté in olive oil, and add a little bit of salt, pepper, and paprika for about 90 seconds on each side. They are finished when the C-shape is loose and not tightly coiled. Place the grits on the plate, added the shrimp on top, and poured on some hot sauce.
Swap: Polenta if you can’t find grits. If shrimp isn’t your thing, you can get chicken sausage instead. Using the same pan, sear for about 3 minutes total on both sides.
34) Breakfast Pita
What Breakfast Pita gets you: Mediterranean-style breakfast that’s easy to take on the go and has over 22 grams of protein. Hummus is a deceptive source of protein.
For 30 seconds, toast a whole wheat pita in a dry pan or toaster. Spread 3 tablespoons of hummus in the pocket (be careful while opening it). Include a soft-boiled egg cut into rounds (cooked for 7 minutes, then an ice bath; peel and slice), sliced cucumber and tomato, a handful of arugula, and a pinch of za’atar if you have it, plus salt and pepper. The hummus is the binder. It holds the slices of egg in the pocket.
If you’d prefer a yogurt-based binder (which has more protein and less fiber), you can swap Tzatziki for hummus. You can just use a scrambled egg rather than having to deal with timing on a soft-boiled.
35) Turkey Breakfast Bowl
\*\*) Turkey Breakfast Bowl, why it earns dinner:\*\* It is savory, warm, has low prep time, and contains about 35 grams of protein. Easily the most substantial breakfast on this list.
In a skillet, cook 4 ounces of ground turkey with a little olive oil for 4 minutes over medium-high heat while stirring; season with salt, pepper, 1/2 teaspoon of cumin, and 1/2 teaspoon of smoked paprika. After adding 1/2 cup diced bell peppers, cook for an additional three minutes. Slide to one side, crack two eggs on the empty side, and cook for 2 to 3 minutes for over-easy. Place everything together and top it with avocado and salsa. Eat with a fork.
Swap: Use ground chicken or lean ground beef in place of turkey. Sweet potato cubes can be used in place of the pepper for a heartier base.
The dish I keep returning to from the list is cottage cheese toast with tomatoes and pepper. While standing at the counter in workout clothes on a Tuesday last month, I made it in around 4 minutes and it had 25 grams of protein. I would also recommend trying the protein pancakes. I crafted these over the weekend and thankfully no one realized that the batter contained cottage cheese, which was the whole point. Start with those two. You can get the rest of the list later when you have time for steak and egg.
