5 Quick, Easy, and Tasty Protein Breakfast Meals
5 Quick, Easy, and Tasty Protein Breakfast Meals
For some, breakfast is the main meal of the day - "a strong breakfast for a strong day". For others, breakfast is something tedious, something they do in the car, on the way to work, or in a rush in front of the monitor. For others yet, breakfast doesn’t even exist - they drink some coffee, smoke a cigarette and that’s that.

Regardless of which category you fall into, we're of the opinion that breakfast, like every other meal, should be healthy. The more filling foods you include in your breakfast, the better you'll feel. Not only will you have more energy, but you won't feel hungry for a longer period of time.

Today we're going to share five favorite recipes that we often start our days with. What we look for in a breakfast recipe is a rich amount of protein, a low amount of fat, and a medium to low amount of carbs. Why? Because protein is absorbed the slowest by our bodies, providing a steady flow of energy, making us feel full for longer. Plus, eating more protein can help us with maintaining muscle tone and mass!

The other thing that makes a breakfast recipe really irresistible is its preparation time. After all, the quicker and easier it is, the more likely someone will give it a chance! We're not going to lie, we live hectic lives too - we want everything in the world and we want it now, especially if it tastes good! That's why the recipes we're about to talk about only take 15 minutes to prepare. Roll up your sleeves, let the morning sun in and get ready for a wonderful day - it's cookin’ time!

[1] Omelette with spinach

This mouth-watering omelette combines the high protein of eggs with everyone's favorite spinach. There's nothing better than starting the day with an omelette!

  • 2 large eggs
  • 1 bowl of spinach
  • 1 tsp olive oil
  • 2 tbsp grated Cheddar cheese
  • 1 tsp chopped fennel (fresh)


Whisk the eggs in a small bowl. Heat olive oil in a non-stick skillet over medium heat. Pour in the eggs and stir with a spatula for 5 to 10 seconds. Gradually push the parts that are already cooked toward the center of the pan, allowing the uncooked mixture to fill in around its edges. Cook until the omelette is lightly golden underneath - it should take about 1-2 minutes.

Remove the omelette from the pan and place the spinach and cheddar on one half of it, then cover it with the other half. Before eating, sprinkle the folded omelette with dill.

Nutrition: 17 g protein, 3 g carbohydrate, 19 g fat. Calories per serving: 255.

[2] Omelette with smoked salmon and cream cheese

The secret to this dizzying and healthy smoked salmon omelette lies in the technique: cook it over low heat so that the cheese becomes fluffy and soft. In addition, a little milk is added to the eggs to make the omelette even tenderer.

  • 2 large eggs
  • 1 tsp skimmed milk or water
  • ⅛ tsp ground black pepper
  • 1 tsp butter
  • 2 tbsp chopped smoked salmon
  • 1 tbsp cream cheese or crumbled feta
  • 1 tbsp finely chopped red onion
  • 1 ½ tsp fresh dill, plus more for garnish
  • Pinch of salt


Whisk the eggs, milk (or water), pepper and salt in a bowl.

Melt the butter in a non-stick pan over medium to low heat. Add the egg mixture and cook for 1 minute without stirring. Place the salmon, cheese, onion and dill on one half of the omelette. Cook for 1 minute. Using a spatula, lift the cooked side to allow the raw egg to run from the middle to the edges. Repeat this until there are no raw eggs.

Cover the side with the filling, folding it in half. Cook for 1 minute. If the eggs start to turn brown, reduce the heat. Carefully flip the omelette and cook for 1 more minute. Serve immediately, garnished with more dill and pepper.

Nutrition: 17 g protein, 3 g carbohydrate, 19 g fat. Calories per serving: 254.

[3] Strawberries and cottage cheese

A burst of vitamin C and calcium - a great and quick way to start your day without worrying about ingesting more calories than necessary.

  • 1 cup fresh strawberries
  • ½ cup low-fat cottage cheese


Mix the ingredients - that's it!

Nutrition: 15 g protein, 14 g carbohydrates, 2 g fat. Calories per serving: 127.

[4] Scrambled eggs with vegetables

If you have all sorts of leftover veggies in the fridge - this dish is the perfect excuse to clean out and start your day satisfied! Bonus tip from us: chop everything the night before so you can save yourself some time (and nerves) in the morning!

  • 2 tsp olive oil
  • 1 cup chopped broccoli, asparagus and/or zucchini (or whatever you like)
  • 1 small garlic clove, minced
  • ½ tsp minced, fresh rosemary
  • 2 large eggs
  • 1 tbsp heavy cream
  • ⅛ tsp salt
  • ¼ tsp ground black pepper
  • 1 tbsp grated Cheddar or Gouda cheese


Heat olive oil in a skillet over medium to low heat. Add the chopped vegetables. Cook, stirring frequently, until the vegetables are tender (2 to 4 minutes). Add garlic and rosemary; cook 1 minute more.

Beat eggs in a bowl and stir in cream, salt and pepper. Pour the egg mixture over the cooked vegetables. Stir until the eggs are almost done, then add the cheese. Turn off the heat and let the eggs melt the cheese.

Nutrition: 17 g protein, 8 g carbohydrate, 27 g fat. Calories per serving: 338.

[5] Frittata with asparagus, leeks and ricotta

Spring is here: treat yourself with this vegetable frittata with arugula salad and a slice of crusty bread. A tip from us: this recipe is extremely quick to prepare, so be sure to prepare all the ingredients in advance!

  • 8 large eggs
  • ¼ cup cream
  • ½ tsp salt
  • ¼ tsp ground black pepper
  • 2 tbsp olive oil
  • 3 cups chopped leeks
  • 1 pound asparagus, trimmed and cut into pieces
  • ¼ cup partially defatted ricotta
  • 2 tbsp pesto
  • ¼ cup fresh basil


Whisk eggs, cream, salt and pepper in a bowl. Heat olive oil in a large skillet over medium-high heat. Add the leeks and asparagus and cook, stirring frequently, until tender (5-6 minutes).

Pour the egg mixture over the vegetables and cook until almost firm (about 2 minutes). Put the ricotta and pesto on top and place the pan in the oven until the eggs are lightly browned (1 to 2 minutes).

Before serving, sprinkle liberally with basil.

Nutrition: 18 g protein, 14 g carbohydrate, 27 g fat. Calories per serving: 369.

We hope we've given you at least a little inspiration and made you think about whether, in fact, it's a bad idea to skip breakfast. Try one of the recipes and you'll be surprised how good you'll feel afterwards!


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