5 High Protein Breakfast Ideas to Make in 10 Minutes or Less

February 28, 2024

A lot of people skip breakfast for different reasons. It might be because they’re rushing out the door on their way to work or dropping off the kids which is something I commonly hear from my patients. If they’re rushing out the door but feel hungry, they may grab a banana or a muffin at the coffee shop.

Does this sound familiar to you? If so, keep reading! I’ve got a solution for you…

So what’s the problem here?

Why should you make sure to have something more substantial in the morning? Well to start, there’s very little protein in that banana or muffin. So more than likely, it will cause you to feel extreme hunger very quickly afterwards before lunch even hits.

Secondly, by getting more protein in the morning, you’re more likely to hit your protein goal for the day which can aid in weight loss and stabilize blood sugars.

If you feel you only have 10 minutes or less to make breakfast in the morning because you’re rushing out the door, here are 5 healthy, high protein breakfast options to try out:

Raspberry Protein Waffles

Protein waffles with mashed, juicy raspberries on top.
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Servings 1

Ingredients
  

  • 2 Frozen protein waffles (I suggest Kodiak brand)
  • 2 oz fresh raspberries

Instructions
 

  • Put the frozen waffles into the toaster.
  • Meanwhile, mash the raspberries in a bowl with a fork.
  • Once waffles are fully cooked, top them with mashed raspberries

Notes

This meal will provide about 16g protein, 4g fiber, and 27g carbohydrates.

In this recipe, I used: Kodiak Frozen Protein Waffles

Fruit Protein Smoothie

Simple protein smoothie using fruit, protein powder, and soy milk.
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Servings 1

Ingredients
  

  • 1 scoop vanilla protein powder , see brand recommendation below
  • 1 cup frozen fruit , I recommend ½ banana and ½ cup frozen strawberries
  • 1 cup unsweetened soy milk

Instructions
 

  • In a personal sized blender (like a Magic Bullet), add protein powder, frozen fruit, soy milk, and any nutrient boosters you prefer.
  • Blend until smooth and enjoy!

Notes

Add some nutrient boosters such as a handful of spinach, 1 Tbsp or ground flaxseed, or 2 tsp chia seeds. This meal provides about 17g protein, 6g fiber, and 30g carbohydrates.

I recommend using Simple Orgain Vanilla Protein Powder for this smoothie. Don’t substitute with coconut or almond milk as these alternatives do not provide much protein.

Loaded Avocado and Egg Toast

Whole wheat toast topped with avocado and egg, sprinkled with everything bagel seasoning.
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Servings 1

Ingredients
  

  • 2 slices whole wheat bread
  • 2 eggs
  • 1/3 avocado , mashed
  • everything bagel seasoning , to taste

Instructions
 

  • Toast the bread to desired doneness.
  • Scramble up two eggs.
  • Mash avocado in a bowl with a fork.
  • Spread toasts with mashed avocado and then top with scrambled eggs.
  • Sprinkle everything bagel seasoning on top to desired taste.

Notes

This meal provides about 18g protein, 11g fiber, and 26g carbohydrates.

I recommend using this Everything But the Bagel Seasoning from Trader Joe’s.

PB&J Greek Yogurt Bowl

Lightly sweetened vanilla Greek yogurt topped with peanut butter and strawberry jam.
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Servings 1

Ingredients
  

  • 1 5-6 oz containter low sugar vanilla Greek yogurt , see notes below for brand suggestion
  • 1 Tbsp no added sugar strawberry jam
  • 2 Tbsp peanut butter , I suggest crunchy for some texture
  • Chia seeds or chopped nuts for additional texture and nutrient boost , optional

Instructions
 

  • In a bowl, add yogurt, strawberry jam, and peanut butter.
  • Top with chia seeds or chopped nuts if desired.

Notes

This meal provides about 20g protein, 3g fiber, and 21g carbohydrates.

I recommend using Chobani Less Sugar Vanilla and Cinnamon Greek yogurt.

Frozen Burrito

There's nothing fancy here. Just a frozen burrito which can be convenient for those busy mornings.
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Servings 1

Ingredients
  

  • 1 Frozen burrito , see notes below for brand recommendations

Instructions
 

  • Remove packaging and wrap frozen burrito in a paper towel.
  • Microwave according to directions on the packaging (I usually do 2-2 1/2 minutes).
  • Remove the paper towel carefully as it will be hot.
  • Optional: If you want a crunchy exterior (and you have a few more minutes to spare), heat a small skillet with olive oil on the stove. Cook each side of the burrito for about 2 minutes or just until golden brown.
  • Cut in half and enjoy!

Notes

This meal will provide about 15-18g protein, 3-7g fiber, and 30-37g carbohydrates.

I recommend Good Food Made Simple or Sweet Earth.

Protein is a big topic I discuss with a lot of my patients as it’s so important for our well being. In fact most people do not get enough protein in their diets. Once my patients start including a high protein breakfast into their routine, they have less hunger and less sugar cravings towards the end of the day.

Want to know how much protein you need? This is something I discuss with my patients throughout the MEDication Freedom Method program. Not only will you get your personalized goal, you’ll also get high protein meal and snack ideas. Schedule a free 30-minute video call to learn more about the program!