You’ve heard it said about a million times before: Breakfast is the most important meal of the day. Well, it’s true!
If you want to get the most out of your morning meal, make sure to include plenty of protein. By packing in the protein early, you’ll give yourself an extra boost of nutrients that’ll keep you full, happy, and energetic throughout the day.
Studies have found that getting 25–30 grams of protein per meal is a good base, with additional protein included in one or two snacks a day. Spreading your protein intake throughout the day is key to maintaining muscle mass and decreasing hunger. here are some seriously delicious recipes to fuel your morning.
1. Mocha banana protein smoothie bowl
- 1 large frozen banana
- 1/2 cup (Almond Breeze) Chocolate Almond Milk, plus more if necessary
- 1 scoop your favorite protein powder (I recommend plain, vanilla or chocolate)
- 1 packet instant coffee, if desired
- 1 cup spinach (if you want a superfood boost)
- A few ice cubes
- Almond Butter
- Toasted Almonds
- Chia seeds
- Low-fat Granola, gluten free if desired
- Sliced Bananas
- Fresh Strawberries
- Carob chips
- Unsweetened Coconut flakes
Pour into a bowl and top with desired toppings such as chia and granola. Serves 1.
Nutrition only includes banana, protein powder, spinach, almond milk and coffee.
Protein powder is based off of 1 scoop around 100 calories with no added sugar.
This dense and filling savoury chickpea pancake is packed with protein and fibre. Feel free to change up the mix-ins and toppings based on what you have in your fridge. To prevent it from sticking to the skillet, be sure to spray the skillet liberally with olive oil before pouring on the batter. Also, I suggest chopping the veggies finely so they cook faster.
- 1 green onion, finely chopped (about 1/4 cup)
- 1/4 cup finely chopped red pepper
- 1/2 cup chickpea flour (also known as garbanzo flour or besan)
- 1/4 teaspoon garlic powder
- 1/4 teaspoon fine grain sea salt
- 1/8 teaspoon freshly ground black pepper
- 1/4 teaspoon baking powder
- pinch red pepper flakes (optional)
- 1/2 cup + 2 tablespoons water
- For serving: salsa, avocado, hummus, cashew cream (optional)
- Prepare the vegetables and set aside. Preheat a 10-inch skillet over medium heat.
- In a small bowl, whisk together the chickpea flour, garlic powder, salt, pepper, baking powder, and optional red pepper flakes.
- Add the water and whisk well until no clumps remain. I like to whisk it for a good 15 seconds to create lots of air bubbles in the batter.
- Stir in the chopped vegetables.
- When the skillet is pre-heated (a drop of water should sizzle on the pan), spray it liberally with olive oil or other non stick cooking spray.
- Pour on all of the batter (if making 1 large pancake) and quickly spread it out all over the pan. Cook for about 5-6 minutes on one side (timing will depend on how hot your pan is), until you can easily slide a pancake flipper/spatula under the pancake and it’s firm enough not to break when flipping. Flip pancake carefully and cook for another 5 minutes, until lightly golden. Be sure to cook for enough time as this pancake takes much longer to cook compared to regular pancakes.
- Serve on a large plate and top with your desired toppings. Leftovers can be wrapped up and placed in the fridge. Reheat on a skillet until warmed throughout.
- Prep Time: 5 minutes
- Cook Time: 10-15 minutes
- Total Time: 15-20 minutes
- Yield: 1 serving
- 1 scoop (approx. 48 grams) of vanilla protein powder (I used designer whey)
- 2 T coconut flour
- 1 banana, mashed
- 1/2 tsp baking powder
- 2 egg whites
- 1/4 cup unsweetened almond milk
- Mix together all dry ingredients.
- Mix together all wet ingredients.
- Combine wet ingredients into the dry mix and stir until there are no longer any clumps.
- Let mixture sit for 5 mins to thicken.
- Spray a medium skillet or pancake grill with non-stick spray.
- Over low-medium heat add each pancake one at a time. Let cook for 2-4 mins on each side. Be patient but watch carefully. Cook time depends on your stovetop. Mine were about 3 mins on each side.
- Top with maple syrup, nut butter or preserves of choice.
4. Freezer-friendly spinach feta breakfast wraps
- 10 large eggs
- 1/2 pound (about 5 cups) baby spinach
- 4 whole-wheat tortillas (about 9 inches in diameter, burrito-sized)
- 1/2 pint cherry or grape tomatoes, halved
- 4 ounces feta cheese, crumbled
- Butter or olive oil
In a large bowl, whisk the eggs until the whites and yolks are completely combined. Place a large skillet over medium heat and add enough butter or olive oil to coat the bottom. When the butter is melted or the oil is hot, pour in the eggs and stir occasionally until the eggs are cooked. Stir in a pinch of salt and a generous amount of black pepper, then transfer to a large plate to cool to room temperature.
Rinse or wipe down the skillet, place it back over medium heat, and add another pat of butter or oil. Add the spinach and cook, stirring often, until the spinach is just wilted. Spread the cooked spinach on another large plate to cool to room temperature.
Arrange a tortilla on a work surface. Add about a quarter each of the eggs, spinach, tomatoes, and feta down the middle of the tortilla and tightly wrap. Repeat with the remaining three tortillas. Place the wraps in a gallon zip-top bag and freeze until ready to eat. If freezing for more than a week, wrap the burritos in aluminum foil to prevent freezer burn. To reheat, microwave on high for 2 minutes.
I usually prefer soft scrambled eggs, but find the process overly fussy for a wrap I’ll be freezing. If you’re eating these fresh, though, give it a try!
5. Breakfast BLT salad
- 3 cups shredded Black/Rhino kale, no stems
- 1 teaspoon red wine vinegar
- 2 teaspoons extra virgin olive oil
- kosher salt
- black pepper, to taste
- 2 large eggs
- 4 strips cooked center cut bacon, chopped
- 2 ounces sliced avocado
- 10 grape tomatoes, halved
In a bowl combine the kale, olive oil, vinegar and 1/4 teaspoon salt. Massage with your hands for about 3 minutes, until the kale softens.
Cook eggs to desired likeness, I prefer them soft boiled. How to Make Perfect Eggs in the Instant Pot.
Divide the kale between two bowls, top with bacon, tomatoes, avocado and egg.
Finish with pinch of salt and pepper.
6. Chickpea scramble breakfast bowl
- 1 15 oz Can of Chickpeas
- 1/2 Tsp Turmeric
- 1/2 Tsp Salt
- 1/2 Tsp Pepper
- 1/4 White Onion diced
- 2 Cloves Garlic minced
- Drizzle Extra Virgin Olive Oil
- Mixed Greens
- Handful of Parsley minced
- Handful of Cilantro minced
In a bowl, pour out chickpeas AND a little bit of the water they’re in. Mash chickpeas slightly with a fork, leaving some whole. Mix in turmeric, salt, and pepper until evenly combined.
Then, mince garlic and dice onion. Heat a pan over medium heat with a drizzle of olive oil. First, sauté the onions until they are soft. Then add the garlic and continue sautéing until garlic is fragrant – about a minute or so. Be careful not to let garlic brown!
When onions and garlic are done, add in mashed chickpeas and sauté for about five minutes.
Assemble the breakfast bowls. Add in some mixed greens at the bottom of the bowls, topped with the chickpea scramble. Top with minced cilantro and parsley. Serve with avocado slices.
This bowl would also be delicious topped with coconut bacon! Also please note that this recipe is very turmeric-forward. If turmeric’s not your thing, feel free to use less or omit altogether.
7. Savory breakfast quinoa with eggs and smoked salmon
A high protein power breakfast made with savoury breakfast quinoa tossed with arugula and topped with fried eggs and smoked salmon. Start the day off right! Gluten-Free and Dairy-Free too.
- 1 cup cooked quinoa
- 1 teaspoon extra virgin olive oil
- 2 oz arugula
- 1 avocado cubed,
- 1 teaspoon lime juice
- 1-2 tablespoons chopped cilantro
- 2 ounces smoked salmon
- 1 fried egg each served two
Heat olive oil in pan over medium heat and add quinoa. Cook until heated. Remove from pan.
In the same pan fry two eggs. adding more oil if necessary (on one side or on both, depending on your preference). Remove from pan.
Toss quinoa with arugula, cilantro and lime juice. Add avocado and smoked salmon and mix.
4. Divide into two bowls and top each with one fried egg.
8. Eggs Benedict with avocado hollandaise
- 2 large carrots, peeled and chopped
- 1 large parsnip, peeled and chopped
- 1 large sweet potato, chopped
- 1 medium beet, chopped
- 2 tablespoons olive oil
- 2 teaspoons Italian seasoning
- 4 to 6 eggs
- white vinegar, for poaching eggs
Avocado Hollandaise Sauce:
- 1 large ripe California avocado, peeled and sliced
- 1 tablespoon cider vinegar, or lemon juice
- 1/3 cup full-fat canned coconut milk
- 1/4 cup water
- 1/4 teaspoon sea salt, to taste
- 1 tiny pinch cayenne, optional
Roast the Vegetables:
- Preheat the oven to 400 degrees F. Spread the chopped carrots, parsnip, and sweet potato over a large baking sheet. Drizzle with olive oil and sprinkle with sea salt and Italian seasoning (or seasonings of choice). Use your hands to toss everything together so that it is well coated.
- Place the chopped beet on a long sheet of foil and wrap the chunks in a foil packet (make sure the foil packet is nice and secure, because beet juices will begin to seep out while roasting).
- Place both the sheet of vegetables and the foil packet in the preheated oven. Roast 20 minutes, stir the vegetables on the tray, and roast an additional 10 minutes. Remove the tray from the oven and allow the beet to continue roasting another 10 minutes, or until beet chunks are very tender and juicy.
Prepare the Hollandaise:
- Add the ingredients for the avocado hollandaise sauce to a blender and blend until completely smooth. Taste for flavor and add more salt, cayenne, and/or vinegar to taste. For thinner consistency, add more water.
Poach the Eggs:
- Fill a pot with a couple inches of water and bring it to a full boil. Reduce the heat to a gentle simmer (water should be steamy but not bubbly) and add a splash of white vinegar. Crack an egg into a small bowl or ramekin, then gently transfer it to the hot water. Use a slotted spoon to gently bring the whites toward the yolk in order to keep the egg together. Remove from heat, cover, and allow egg to cook 3 to 4 minutes. Use a slotted spoon to gently lift egg out of the water. Repeat for remaining eggs.
*You can use any combination of dried herbs you have on hand in place of the Italian seasoning. I like using dried chives, parsley, and thyme.
9. Savoury tempeh breakfast sandwiches
- 3 tablespoons soy sauce or tamari
- 1 ½ tablespoons maple syrup
- 1 tablespoons apple cider vinegar
- 1 garlic clove, minced
- 1 teaspoon smoked paprika
- ¾ teaspoon black pepper
- 1 8 ounce package tempeh
- 1 tablespoon olive oil
- 2-3 vegan English muffins, split and toasted
- ½ avocado, sliced
- About ½ cup baby spinach
- Dijon mustard
Whisk the soy sauce, maple syrup, vinegar, garlic, paprika and pepper together in a small bowl.
Slice the tempeh in half, thickness-wise, so you end up with two thin slabs. Slice each of your slabs in half or thirds, so you end up with 4-6 slabs total.
Coat a large skillet with olive oil and place it over medium-high heat. Add the tempeh slabs in an even layer and cook until they’re browned on the bottoms, about 3 minutes. Pour soy sauce mixture over tempeh and cook another minute or so, until the sauce dries up and forms a thick coating on the tempeh.
Flip tempeh slabs and cook about 3 more minutes, until browned on opposite sides and most of the liquid has cooked off.
Slather the English muffins with ketchup, Dijon and any other dressings you like. Stuff the muffins with tempeh slabs, topped with avocado slices and baby spinach.
Check the ingredients on your English muffins before buying them, as not all brands are vegan. Trader Joe’s British Muffins are vegan
For the Quinoa:
- 2 cups vegetable broth, see note*
- 1 cup uncooked quinoa
- 1 tablespoon Thrive Culinary Algae Oil
- 1/4 teaspoon ground turmeric
- 2 teaspoons fresh ginger, peeled and grated
- Zest of 1 lemon
- 1/2 teaspoon sea salt, to taste
- 2 tablespoons nutritional yeast
- 3 tablespoons Thrive Culinary Algae Oil
- 1 small yellow onion, sliced
- 1 red bell pepper, cut into matchsticks
- 1 green bell pepper, cut into matchsticks
- 1 head lBlack/Rhino kale, chopped
- 2 eggs, sunny side up
- 1/2 large avocado, sliced
Prepare the Quinoa:
- Bring 2 cups of vegetable broth (or water) to a boil. Add the quinoa, algae oil, turmeric, ginger, lemon zest, and sea salt and return to a boil. Reduce the heat, cover, and simmer until most of the liquid evaporates, about 12 to 15 minutes. Fluff quinoa with a fork, cover and allow it to sit another 5 minutes. Add the nutritional yeast and stir well. Taste quinoa for flavour and add sea salt and/or a drizzle of lemon juice to taste.
Prepare the Toppings:
- Heat the algae oil in a skillet over medium-high heat. Add the onions and saute, stirring occasionally, until the onions begin to turn translucent, about 3 minutes. Add the peppers and continue saute’-ing, stirring frequently, until the vegetables have softened but are still al dente, about 5 to 8 minutes.
- Reduce the heat to medium-low and add the chopped kale leaves to the skillet and cover. Cook until kale has wilted, about 2 minutes.
- Prepare the breakfast bowls by dividing the quinoa between two bowls, followed by the saute’ed onions, peppers, and kale. Top each bowl with 1 to 2 sunny side up (or fried) eggs, along with a few slices of avocado. Serve and enjoy!
*You can also use water or chicken broth instead of vegetable broth
11. Paleo breakfast fried rice
One pan Paleo Breakfast Fried Rice packed with bacon, veggies, and that great fried rice flavor. Makes a healthy and gluten free cauliflower rice breakfast bowl!
5 pieces of bacon
- 1 cup diced yellow onion
- (120 grams)
- 1 large red bell pepper, roughly chopped (2 cups/220 grams)
- 2 packed cups chopped kale (50 grams)
- 3 3/4 cup fresh riced cauliflower
- 6 large mushrooms, sliced (120 grams)
- 2 cloves garlic, minced
- 1 inch fresh ginger, minced
- 3 tablespoons coconut aminos1/2 tablespoon sesame oil
- 1/2 tablespoon lime juice
- 1 teaspoon fish sauce
- 1/2 teaspoon red pepper flakes (or more if you like it spicy)
- salt and pepper, to taste
- optional toppings: fried eggs, green onions, avocado, sesame seeds
In a large sauté pan over medium heat, add bacon and sprinkle with pepper. Cook for 10 minutes, flipping once halfway through until crispy. Place on a paper towel lined plate and let cool.
Remove all but a tablespoon or so of the bacon grease. Turn heat to medium-low, let pan cool for a minute, and add minced garlic and ginger and sauté for 30 seconds or until fragrant. Add onion and sauté for 1 minute. Add red bell pepper and sauté for 30 seconds. Add cauliflower rice and kale and sauté for 1-2 minutes.
Add remaining ingredients, stir well, and cook for another 1-2 minutes until everything is incorporated. Crumble bacon on top and serve with eggs your way!