5 high-protein breakfast ideas

Tacos aren’t just for dinner! Mix them up with your favorite vegetables, or top with fresh salsa and a dollop of plain Greek yogurt.

Makes 1 serving | Prep: 5 min | Cook: 6 min

Ingredients

• 2 large eggs
• ¼ tsp garlic powder
• 1 tsp olive oil
• ¼ green bell pepper, chopped
• 1 green onion, chopped
• 2 corn tortillas
• 4 cherry tomatoes, chopped
• 1 Tbsp chopped cilantro
• ¼ avocado, sliced

Preparation

• Whisk eggs and garlic powder together in a small bowl. Set aside. 
• Heat the olive oil in a nonstick skillet over medium heat. Add chopped bell pepper and green onions to the skillet. Cook for 3 to 4 minutes, or until vegetables are softened and lightly browned. 
• Stir in eggs and scramble until the eggs are set. Remove from the heat. 
• Divide egg mixture evenly into two corn tortillas. Top with chopped tomatoes, cilantro and sliced avocado.

Nutrition

Serving size: 2 tacos

Calories: 396 | total fat: 23 g | saturated fat: 5 g | sodium: 179 mg | cholesterol: 372 mg | total carbs: 34 g | fiber: 8 g | sugars: 5 g | protein: 18 g | potassium: 743 mg

Maple walnut egg white oatmeal

This comforting bowl of oatmeal gets its protein with the help of egg whites. Whisking in liquid egg whites while the oatmeal cooks gives it a light and fluffy texture and an extra dose of protein.

Makes 1 serving | Prep: 5 min | Cook: 10 min

Ingredients

• ½ cup skim milk
• ½ cup water
• ½ cup rolled oats
• ¼ cup liquid egg whites
• 1 tsp vanilla extract
• ½ tsp cinnamon
• 2 Tbsp chopped walnuts
• ½ Tbsp maple syrup

Preparation

• Add milk, water and oats to a pot. Heat over medium for 6 minutes. Stir frequently until most of the liquid is absorbed. 
• Add the egg whites to the oats, stirring constantly. Continue cooking for 2 minutes until thick and fluffy. 
• Remove from heat and stir in vanilla extract and cinnamon. 
• Transfer to a bowl, and top with chopped walnuts and maple syrup.

Nutrition

Serving size: 1 bowl

Calories: 371 | total fat: 12 g | saturated fat: 1 g | sodium: 169 mg | cholesterol: 2 mg | total carbs: 43 g | fiber: 5 g | sugars: 13 g | protein: 20 g | potassium: 451 mg

Caprese cottage cheese breakfast bowl

This savory cottage cheese bowl is a quick, no-cook option. Perfect to pack for an on-the-go breakfast.

Makes 1 serving | Prep: 5 min | Cook: 0 min

Ingredients

• ¾ cup no-salt-added, low-fat cottage cheese
• 5 cherry tomatoes, cut in half
• 2 basil leaves, thinly sliced
• 1 tsp balsamic vinegar
• 1 tsp olive oil
• Freshly cracked black pepper

Preparation

• Add cottage cheese to a small bowl. Top with cherry tomatoes and sliced basil. 
• Drizzle with balsamic vinegar and olive oil, and a sprinkle of black pepper.

Nutrition

Serving size: 1 bowl

Calories: 181 | total fat: 7 g | saturated fat: 2 g | sodium: 78 mg | cholesterol: 15 mg | total carbs: 10 g | fiber: 1 g | sugars: 7 g | protein: 22 g | potassium: 342 mg

Mocha protein smoothie

Have your coffee and breakfast all in one. Prep ahead by chilling leftover coffee in the refrigerator for the next day.

Makes 1 serving | Prep: 5 min | Cook: 0 min

Ingredients

• 1 frozen banana
• ½ cup low-fat milk
• ¾ cup chilled, strong coffee
• 1 scoop chocolate protein powder
• ½ Tbsp cocoa powder
• 4 ice cubes

Preparation

• Add all the ingredients to a blender. Blend on high until smooth. 
• Add extra milk a tablespoon at a time if you prefer a thinner smoothie.

Nutrition

Serving size: 1 smoothie

Calories: 263 | total fat: 4 g | saturated fat: 2 g | sodium: 139 mg | cholesterol: 51 mg | total carbs: 37 g | fiber: 4 g | sugars: 23 g | protein: 24 g | potassium: 920 mg

Breakfast banana split

Dessert for breakfast? Fresh fruit, Greek yogurt and chopped peanuts and granola give this that ice cream shop feel, but full of nutrition.

Makes 1 serving | Prep: 5 min | Cook: 0 min

Ingredients

• 1 banana
• 2/3 cup nonfat plain Greek yogurt
• 2 Tbsp granola
• 2 Tbsp blueberries
• 2 Tbsp raspberries
• 1 Tbsp chopped peanuts

Preparation

• Peel banana and slice it in half lengthwise. 
• Place cut banana on a plate and top with yogurt. 
• Sprinkle with granola, blueberries, raspberries and peanuts.

Nutrition

Serving size: 1 banana split

Calories: 290 | total fat: 5 g | saturated fat: 1 g | sodium: 94 mg | cholesterol: 3 mg | total carbs: 45 g | fiber: 6 g | sugars: 25 g | protein: 20 g | potassium: 531 mg