It doesn’t matter whether you’re an athlete or just trying to watch your diet. Eating protein-rich food is always important. In the long run, meals can become quite monotonous and boring. We’re here to help and inspire you with our favorite protein-rich breakfast options. Whether savory or sweet, there’s something for everyone here!
Baked Oats
Baked oats are the perfect, healthy breakfast and only require a handful of ingredients. The baked oat flakes from the oven can also be topped with a variety of things. It’s not for nothing that baked oats are currently an absolute trend breakfast!
The ingredients
- 45 g oatmeal
- ½ banana
- 15 g protein powder of your choice
- ½ teaspoon baking powder
- 120 ml milk
- 1 handful of blueberries
preparation
- Preheat oven to 190 °C top and bottom heat.
- Mix all ingredients except the blueberries in a blender until smooth.
- Stir in blueberries and pour the mixture into a greased baking dish.
- Bake for 18-20 minutes and then let cool briefly.
- Enjoy!
Banana Pancakes
Banana protein pancakes are the ultimate breakfast classic. They are a healthy version of the American classic and can therefore be eaten without any guilty conscience.
The ingredients (12 pancakes)
- 2 bananas
- 200 g fine oatmeal
- 150 ml milk
- 2 teaspoons baking powder
- 200 g cream cheese
- 3 tablespoons coconut oil
- 500 g mixed berries
preparation
- Peel the bananas and mash them with a fork. Mix with oat flakes, milk, baking powder and 160 g cream cheese to form a dough.
- Heat some coconut oil in a pan and fry small banana pancakes in it.
- In the meantime, clean, wash and chop the berries. Put 400 g of berries and 2 tablespoons of water in a pan and bring to the boil for 2-3 minutes. Arrange the banana pancakes with the berry ragout, remaining cream cheese and remaining berries on plates and serve.
- Enjoy!
raspberry chia pudding
You can’t go wrong with chia pudding for breakfast. It’s quick to prepare, full of fiber and also contains valuable plant-based omega-3 fatty acids. Combined with fresh berries and nuts, you can have a delicious and healthy breakfast with lots of protein and few carbohydrates in no time!
The ingredients
- 100 g low-fat curd cheese
- 100 ml milk
- 1 teaspoon peanut butter
- ½ teaspoon maple syrup
- 2 tablespoons chia seeds
- 50 g raspberries
- 10 g cashews
preparation
- Mix the low-fat curd and milk until smooth.
- Add chia seeds, peanut butter and honey and pour everything into a glass or bowl. Cover the mixture and refrigerate for at least 1-2 hours or overnight to allow the chia seeds to swell.
- Then stir everything again and top with raspberries and cashews.
- Enjoy!
Berry Smoothie Bowl
The spoonable smoothie is also very trendy right now. With low-fat curd cheese and protein powder, this colorful breakfast bowl is not only full of vitamins, but also a protein bomb. The perfect start to the morning!
The ingredients
- 150 g frozen blueberries
- 150 g frozen raspberries
- 200 g low-fat curd cheese
- 20 g protein powder of your choice
- 125 ml milk
- 1 teaspoon honey
Possible toppings
- ½ banana
- fresh berries
- chia seeds
- coconut flakes
- peanut butter or other nut butter
preparation
- Put the milk, frozen blueberries and raspberries as well as curd, protein powder and honey into the blender.
- Mix everything into a creamy mixture.
- Then pour the mixture into a bowl and top with toppings of your choice.
- Enjoy!
Quinoa Banana Porridge
This protein-rich athlete’s breakfast is especially for those who have had their fill of porridge and the like and are looking for an alternative.
The ingredients
- 40 g quinoa
- 1 banana
- 250 ml milk
- 1 splash of water
- 1 tablespoon flaxseed
Possible toppings
- Raisins
- Apple or pear
- Nuts
- Cinnamon
preparation
- Bring the quinoa to the boil with the milk and a splash of water.
- Peel the banana, cut it into slices and add it to the quinoa with a tablespoon of flaxseed.
- Let the porridge cook for about 10 minutes, stirring regularly. Add a little more milk or water if necessary.
- Sprinkle the porridge with raisins, nuts and cinnamon if desired.
- Enjoy!
Protein Cheese Omelette
Egg dishes and especially omelettes are excellent sources of protein. The combination with cottage cheese in particular brings this breakfast dish to an impressive 39g of protein.
The ingredients
- 3 eggs
- Salt and pepper
For the filling:
- 200 g grainy cream cheese
- 2 cherry tomatoes
- ½ bell pepper
- ½ spring onion
- some coriander
preparation
- Mix the eggs in a bowl and season with salt and pepper.
- Heat a non-stick pan and add the egg mixture. Fry the eggs over medium heat for one minute, then turn and fry the other side for one minute.
- Meanwhile, wash the vegetables and coriander and chop them finely.
- Place the omelette on a plate and top with the cream cheese and vegetables.
- Finally, fold the omelette and garnish with the coriander.
- Enjoy!
High Protein Breakfast Bowl
With cottage cheese, chickpeas and avocado, this bowl provides you with a good amount of protein for breakfast. Not only does it look great, it tastes really good too!
The ingredients
- 150 g cream cheese
- 15 g pumpkin seeds
- 1 avocado
- 150 g chickpeas, canned
- 1 teaspoon olive oil
- 1 teaspoon herbs
- ½ teaspoon paprika powder
- 45 g grapes
- 1.5 teaspoons sesame seeds
preparation
- Drain the chickpeas. Heat oil in a pan and fry the chickpeas on all sides. Then add herbs and paprika powder and toss the chickpeas in it. Then set aside.
- Wash the grapes and cut them in half. Remove the pit from the avocado, peel it and cut it into slices.
- Put cottage cheese in a bowl. Place chickpeas and avocado on top. Sprinkle with pumpkin seeds and sesame seeds and serve.
- Enjoy!