Recipes2 min read
8 high-protein breakfasts that keep you full until lunch
Easy breakfasts with 20 grams of protein or more, from overnight oats to savoury egg muffins, plus how to make them in advance.
If you're hungry again by 10am, your breakfast is probably light on protein. Protein digests more slowly than carbohydrates and helps keep hunger in check, so a breakfast with 20–30 grams is one of the simplest upgrades you can make to your day.
Here are eight breakfasts that get you there, most of which can be made ahead.
1. Greek yoghurt bowl
A 200 g serving of plain Greek yoghurt has roughly 18–20 g of protein. Top it with berries, a spoon of nut butter and a sprinkle of granola for crunch.
2. Protein overnight oats
Mix oats with milk, Greek yoghurt and chia seeds the night before. Stir in a scoop of protein powder if you want to push it past 30 g. Grab it from the fridge on the way out.
3. Chia pudding with skyr
Chia seeds soaked in milk make a thick, pudding-like base. Layer with skyr or Greek yoghurt and fruit for a breakfast that looks like dessert but carries plenty of protein and fibre.
4. Egg muffins
Whisk eggs with spinach, peppers and a little feta, pour into a muffin tin and bake for 20 minutes. Three muffins give you around 18–20 g of protein, and a batch lasts four days in the fridge.
5. Cottage cheese on toast
Wholegrain toast with a thick layer of cottage cheese, sliced tomato, black pepper and a drizzle of olive oil. Half a cup of cottage cheese has around 12–14 g of protein.
6. Tofu scramble
Crumble firm tofu into a hot pan with turmeric, garlic, spinach and a splash of soy sauce. It's a plant-based take on scrambled eggs with a similar amount of protein.
7. Smoked salmon bagel
A wholegrain bagel with cream cheese, smoked salmon, cucumber and capers. Swap regular cream cheese for a high-protein or quark-based spread to add a few more grams.
8. Breakfast burrito
Scrambled eggs, black beans, salsa and a little cheese in a wholewheat tortilla. Make six on Sunday, wrap them in foil and freeze. Reheat in the microwave or oven.
Plan breakfast with the rest of your day
Breakfast is the easiest meal to put on autopilot. In Mealful, you can filter recipes by mealtime, check protein per serving up front, and drop your favourite breakfasts into your plan so they show up on your grocery list without a second thought.
This article is general information, not medical advice. If you have a health condition or specific dietary needs, talk to a doctor or registered dietitian.
