Five easy high-protein breakfast recipes - Food Files

Jan 10, 2025

This is something we can get behind. Words by Melissa Meier.

Delicious and dietitian-approved.

Muscle-building protein is an essential component of a healthy, balanced meal – but it can be a little tricky to fit onto the plate at breakfast time, especially if you’re not a fan of eggs.

To give you a head start on this hunger-busting nutrient, here are five egg-free brekkie ideas that surprisingly contain a decent protein punch.

Muesli and yoghurt = 21g protein

Many people are surprised to learn that dairy foods can contain a significant amount of protein. Just one small tub (170g) of Greek yoghurt, for example, contains eight grams of protein. Paired with half a cup of natural muesli and a tablespoon of pepitas, you’ve got a high-protein meal on your hands to help keep hunger pangs at bay till lunch.

For a boost of sweetness, you could add some frozen mixed berries – I like to heat them up in the microwave and crush them to release the juices before stirring through my brekkie bowl.

Peanut butter and berries on toast = 16g protein

Natural peanut butter is my go-to toast topper. Along with six grams of protein per tablespoon, it also provides fibre to support digestive wellbeing and unsaturated fats for a healthy heart.

For a wholesome breakfast, lather a tablespoon of peanut butter over two slices of wholegrain bread, top them with a handful of sliced strawberries and drizzle over a little honey. Yum!

Tropical brekkie smoothie = 17g protein

A cup of cow’s milk, a third of a cup of rolled oats, half a mango, two passionfruit and 30 grams of macadamias blitzed in a blender is a protein-packed way to do brekkie on the go. This winning combination not only provides protein, it also contains bone-strengthening calcium, slow-burning carbs and plenty of gut-loving fibre.

Baked beans on toast = 20g protein

I am a *big* fan of legumes, like beans, chickpeas and lentils. They’re a wonderful way to boost the plant-based protein content of your meal, but they also count as veggies and are jam-packed with fibre for good gut health. A simple tin of baked beans is an excellent way to get more of these health-giving morsels into your diet – I’d suggest a 220 gram tin of beans in salt-reduced sauce. Heat and tip them over a couple of slices of wholegrain bread and voila – you’ve got a super healthy brekkie at the ready.