10 healthy, high-protein, gourmet breakfast ideas

Published : 03/22/2024 By : Angélique Lacombe

Do you want to eat better, but have no idea what to eat first thing in the morning to keep you going for the rest of the day?

Breakfast is considered the most important meal of the day, and not for nothing, as it provides the energy you need to get your day off to a good start.

If you're looking for tips on how to eat a balanced, protein-rich breakfast to help you feel full and build muscle, you've come to the right place!

Here you'll find ideas for healthy, protein-rich recipes.

What is the ideal balanced breakfast for good health?

Your breakfast needs to be balanced and nutritious to give you the energy you need to start your day.

Here's what you need to make healthy breakfasts:

Complex carbohydrates

Carbohydrates are your body's main source of energy. Opt for complex carbohydrates such as wholegrain cereals (oats, quinoa, muesli), wholemeal bread or fruit, to maintain your energy levels over time.

Protein

Protein helps you feel full and maintain muscle mass. Add protein sources such as eggs, Greek yoghurt, cottage cheese, smoked salmon, tofu or chia seeds to your breakfast.

Fruits and vegetables

Fruits and vegetables are rich in fiber, vitamins and essential minerals. Add fresh fruit or vegetables to your breakfast for extra nutrition. Smoothies or fruit salads are excellent options.

Good fats

Healthy fats are important for good heart and brain health. Opt for sources of healthy fats such as avocados, walnuts, flaxseed or olive oil.

Hydrating drinks

Make sure you stay hydrated by drinking unsweetened water, tea or coffee with your breakfast.

What are the best recipes and ideas for a healthy, protein-packed breakfast?

Vegetable omelette

Ingredients:

3 eggs

2 to 4 large mushrooms, cut into strips

1/2 bell bell pepper, diced

Salt and pepper to taste

1 tablespoon olive oil

Instructions:

Heat the olive oil in a non-stick frying pan over medium heat.
Add the diced peppers and mushrooms to the pan. Fry for a few minutes until tender.
Meanwhile, beat the eggs in a bowl with a pinch of salt and pepper.
Pour the beaten eggs into the pan over the vegetables. Stir lightly to distribute the vegetables evenly in the eggs.
Let the omelet cook for a few minutes, gently lifting the edges with a spatula to let the liquid drain to the bottom of the pan.
Once the omelette is almost cooked on top but still slightly runny, fold it in half with a spatula and leave it to cook for a few more moments to finish cooking the inside.
Once the omelette is cooked to your liking, remove it from the pan and serve immediately.

Greek yogurt Fruits

Ingredients :

1 plain Greek yoghurt

Chopped nuts (almonds, cashews, walnuts, etc.)

Fruit of your choice (strawberry, raspberry, pear, apple, banana, etc.)

Protein Crunchies (optional)

Instructions:

Place a portion of Greek yogurt in a bowl.
Add fruit pieces.
Sprinkle nuts generously on top.
If desired, add chocolate protein balls for a gourmet touch.
Stir lightly to combine ingredients.
Enjoy immediately as a dessert or snack.

Red Fruit Protein Smoothie

Ingredients:

2 handfuls frozen or fresh red fruit

1 banana

1 egg white

2 tablespoons almond butter (or peanut butter)

1 tablespoon honey or agave syrup

250 ml milk (cow's milk, almond milk, soy milk, etc.)

1 scoop vanilla-flavoured protein powder (optional)

Instructions:

In a blender, add all the ingredients: banana, berries, egg white, milk, almond butter, honey and protein powder.
If you like, add a few ice cubes for a fresher, thicker texture.
Blend at high speed until smooth and homogeneous.
Taste and adjust the sweetness or consistency to your preference, adding more fruit or almond milk if necessary.
Pour the smoothie into a tall glass.
You can sprinkle a few chia seeds on top for decoration, if desired.
Enjoy this protein-rich breakfast right away!

Avocado Toast

Ingredients:

1 ripe avocado

2 slices bread of your choice (wholemeal, rye, cereal, etc.)

Lemon juice

Salt and pepper

Red chili powder (optional, for a little heat)

Toppings of your choice: sliced cherry tomatoes, poached eggs, smoked salmon, fromage frais, etc.

Instructions:

Cut the avocado in half, remove the stone and scoop out the flesh with a spoon. Place in a bowl and mash with a fork until smooth.
Add a few drops of lemon juice to the avocado purée to prevent darkening and to add a little freshness. Season with salt and pepper to taste, and perhaps add a few red pepper flakes for a little spice.
Toast the bread slices until crisp.
Spread the avocado purée generously over the toasted bread slices.
Add your favorite toppings on top. You can opt for sliced cherry tomatoes, poached eggs, smoked salmon, fresh cheese, or any other topping of your choice.
Serve immediately and enjoy your avocado toast!

Banana and Oatmeal Pancakes

Ingredients :

1 ripe banana

240 g oat flour (Put rolled oats in a blender to make flour)

1 egg

120 ml milk (cow's milk, almond milk, soy milk, etc.)

1 teaspoon baking powder

1 teaspoon vanilla extract (optional)

1 scoop vanilla-flavoured protein powder (optional)

Pinch of salt

A little oil or butter for cooking

Instructions:

Mash the banana in a bowl until well pureed.
Add the egg to the mashed banana and mix well.
Add the oat flour, whey scoop, baking powder, sugar, vanilla extract (if using) and a pinch of salt. Mix to a smooth paste. If the dough is too thick, you can add a little more milk to soften it.
Heat a frying pan over medium heat and add a little oil or butter to lightly grease the pan.
Pour about 1/4 cup of batter to form each pancake into the hot pan.
Let the pancakes cook for about 2-3 minutes on each side, until golden brown and bubbles form on the surface.
Remove the pancakes from the pan and repeat with the remaining batter.
Serve the warm pancakes with your favorite toppings, such as maple syrup, fresh fruit, yogurt, etc.

Autumn Porridge

Ingredients:

120 g rolled oats

250 ml milk (cow's milk, almond milk, soy milk, etc.)

1 medium apple, peeled, cored and diced

1 teaspoon ground cinnamon

Toppings of your choice: almonds, cashews, chia seeds, etc.

Instructions:

In a bowl, mix the rolled oats, milk and cinnamon.
Put the bowl in the microwave for 2 min 30, until the oats have puffed up.
Once the porridge is ready, remove the bowl from the microwave and add the diced apple to the bowl.
Garnish with almonds, cashews, chia seeds, etc.
Serve hot and enjoy!

Egg and Vegetable Muffins

Ingredients :

4 eggs

60 ml milk (cow's milk, almond milk, soy milk, etc.)

120 g finely chopped vegetables of your choice (peppers, onions, spinach, mushrooms, tomatoes, etc.)

60 g grated cheese (cheddar, mozzarella, etc.)

Salt and pepper to taste

Optional: fresh herbs (parsley, chives, etc.)

Instructions:

Preheat your oven to 180°C (350°F). Lightly grease a muffin tin with olive oil or butter, or use paper muffin cases.
In a bowl, beat eggs and milk until well blended.
Add the chopped vegetables and grated cheese to the egg mixture. Season with salt, pepper and fresh herbs, if desired. Mix well to combine all ingredients.
Divide mixture among muffin cups, filling each 3/4 full.
Place the muffin tin in the preheated oven and bake for approximately 20-25 minutes, or until the muffins are golden brown and the top is firm to the touch.
Remove muffins from oven and allow to cool slightly before unmolding.
Serve warm or at room temperature, and enjoy these delicious egg and vegetable muffins!

Quinoa with Milk

Ingredients:

120 g raw quinoa

250 ml milk (cow's milk, almond milk, soy milk, etc.)

1 tablespoon maple syrup or honey (optional, depending on your sweet tooth).

1/2 teaspoon vanilla extract

Pinch of salt

Your choice of toppings: fresh fruit (bananas, strawberries, blueberries, etc.), dried fruit (raisins, cranberries, etc.), chopped nuts (almonds, pecans, cashews, etc.), seeds (chia seeds, flax seeds, etc.)

Instructions:

Rinse the quinoa in cold water through a fine sieve to remove all traces of bitterness.
Pour the rinsed quinoa, milk, maple syrup or honey (if using), vanilla extract and a pinch of salt into a saucepan.
Bring the mixture to the boil over medium heat, then reduce the heat to low.
Simmer the quinoa in the milk for about 15-20 minutes, stirring occasionally, until the quinoa is tender and the liquid has been absorbed. If necessary, add a little more milk during cooking if the mixture becomes too dry.
Once the quinoa is cooked to the desired consistency, remove the pan from the heat.
Serve the quinoa milk hot or cold, as you prefer, and garnish with your favorite fruits, nuts and seeds.
Enjoy your protein quinoa latte and savour this nutritious and delicious breakfast or snack!

Fruit Chia Pudding

Ingredients:

2 tablespoons chia seeds

120 ml milk (cow's milk, almond milk, soy milk, etc.)

1/2 teaspoon vanilla extract

1 teaspoon maple syrup or honey (optional)

Fresh fruit (strawberries, blueberries, mango, etc.)

Instructions:

In a bowl, combine chia seeds, milk, vanilla extract and maple syrup or honey (if using). Stir well to combine all ingredients.
Let the mixture rest in the fridge for at least 2 hours, or ideally overnight, to allow the chia seeds to swell and form a pudding-like consistency.
Once the chia pudding has thickened, remove from the fridge.
Serve the chia pudding in individual bowls and garnish with diced fresh fruit and chopped nuts.
You can also add an extra touch of sweetness with a drizzle of honey or maple syrup on top, if you like.
Enjoy this delicious fruit chia pudding, a delicious and nutritious way to start your day with a good dose of protein, fiber and antioxidants.

Sweet Potato Waffles

Ingredients:

1 large sweet potato

2 eggs

60 g cup oat flour or almond/rice flour for a gluten-free option

1 scoop vanilla-flavored protein powder

1 teaspoon baking powder

1/2 teaspoon cinnamon (optional)

Pinch of salt

Coconut oil or butter to grease waffle iron

Topped with syrup or 0-calorie sauce of your choice (optional)

Instructions:

Start by cooking the sweet potato. You can bake, steam or even microwave it until tender. Then remove the skin and mash the sweet potato in a bowl to make a smooth purée.
In another bowl, beat the eggs.
Add the mashed sweet potato to the beaten eggs and mix well.
Stir the flour of your choice, protein powder, baking powder, cinnamon (if using) and a pinch of salt into the sweet potato-egg mixture. Mix until smooth.
Preheat your waffle iron and lightly grease it with coconut oil or butter.
Pour a portion of the batter into the preheated waffle iron and cook according to the instructions on your appliance, until the waffles are golden and crisp.
Repeat with the remaining batter.
Serve hot waffles with your favorite toppings, such as Greek yogurt, fresh fruit, maple syrup, syrup or with vegetables or sauce for a savory breakfast.