Mornings can be chaotic — but that doesn’t mean you have to sacrifice a healthy, high-protein breakfast! A protein-packed breakfast helps boost your metabolism, keeps you full longer, and fuels your energy for the day ahead. Best of all, these recipes are fast, simple, and delicious — ready in 5 to 10 minutes.

Here are 5 High-Protein, Quick, and Easy Breakfast Ideas you’ll love:

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1. Greek Yogurt Protein Parfait

Ingredients:

• Greek yogurt (1 cup, plain, non-fat): 100 calories, 17g protein, 6g carbs, 0g fiber
• Fresh berries (½ cup): 40 calories, 0.5g protein, 10g carbs, 2g fiber
• Granola (2 tbsp): 60 calories, 2g protein, 10g carbs, 1g fiber
• Honey (1 tsp, optional): 20 calories, 0g protein, 5g carbs, 0g fiber

Instructions:
Layer Greek yogurt, berries, and granola in a bowl or jar. Drizzle with honey if desired.

Nutrition (approx): 220 calories, 19.5g protein, 31g carbs, 3g fiber

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2. Egg and Cottage Cheese Scramble

Ingredients:

• Eggs (2 large): 140 calories, 12g protein, 2g carbs, 0g fiber
• Low-fat cottage cheese (¼ cup): 50 calories, 7g protein, 2g carbs, 0g fiber
• Spinach (1 cup): 7 calories, 1g protein, 1g carbs, 0.7g fiber
• Olive oil (1 tsp): 40 calories, 0g protein, 0g carbs, 0g fiber

Instructions:
Heat olive oil in a pan. Add spinach and cook for 1 minute. Whisk eggs and cottage cheese together, then pour into the pan. Stir gently until cooked through.

Nutrition (approx): 237 calories, 20g protein, 5g carbs, 0.7g fiber

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3. Protein Oatmeal Bowl

Ingredients:

• Rolled oats (½ cup): 150 calories, 5g protein, 27g carbs, 4g fiber
• Protein powder (1 scoop, vanilla or unflavored): 120 calories, 25g protein, 2g carbs, 1g fiber
• Water or milk (½ cup): (varies)
• Peanut butter (1 tbsp): 90 calories, 4g protein, 3g carbs, 1g fiber

Instructions:
Cook oats according to package instructions (microwave for ~2 minutes). Stir in protein powder and a little extra water or milk to reach the desired texture. Top with a spoonful of peanut butter.

Nutrition (approx, without milk calories): 360 calories, 34g protein, 32g carbs, 6g fiber

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4. Avocado Egg Toast

Ingredients:

• Whole-grain bread (1 slice): 80 calories, 4g protein, 14g carbs, 2g fiber
• Avocado (¼ medium): 60 calories, 1g protein, 3g carbs, 2g fiber
• Egg (1 large, fried or poached): 70 calories, 6g protein, 1g carbs, 0g fiber

Instructions:
Toast the bread. Smash avocado onto the toast and top with a cooked egg. Season with salt, pepper, and optional red pepper flakes.

Nutrition (approx): 210 calories, 11g protein, 18g carbs, 4g fiber

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5. Cottage Cheese and Berry Bowl

Ingredients:

• Low-fat cottage cheese (1 cup): 160 calories, 28g protein, 6g carbs, 0g fiber
• Fresh strawberries (½ cup, sliced): 25 calories, 0.5g protein, 6g carbs, 1.5g fiber
• Chia seeds (1 tsp): 20 calories, 1g protein, 2g carbs, 2g fiber

Instructions:
Spoon cottage cheese into a bowl. Top with strawberries and chia seeds for a quick, refreshing high-protein breakfast.

Nutrition (approx): 205 calories, 29.5g protein, 14g carbs, 3.5g fiber

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Final Tips:

• Meal prep when you can: Wash berries, portion oats, and pre-cook eggs to make mornings even faster.
• Add flavor boosters: Cinnamon, cocoa powder, or a splash of vanilla extract can make simple meals exciting.
• Keep protein staples handy: Greek yogurt, eggs, cottage cheese, oats, and protein powder are versatile building blocks.

Start your day strong with these fast, easy, and satisfying recipes!

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