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Protein-rich breakfast: 4 quick recipes



  • Have a protein-rich breakfast: our best recipes
  • Do I have to eat breakfast if I’m not hungry?
  • Conclusion: Protein breakfast is a good choice

A protein-rich breakfast is always a good choice: regardless of whether you want to lose a few kilos or build muscle mass. Protein-rich foods, such as eggs or low-fat quark, provide the basic building blocks (amino acids) that your muscles need to grow and regenerate. Athletes lay a good foundation for optimal muscle building with a healthy protein breakfast.

This is also what this study suggests: The researchers came to the conclusion that muscle protein biosynthesis (new production of proteins in the muscle cells) is significantly increased (by 25 percent) if you consume proteins regularly throughout the day, instead of just, for example eat a protein-rich dinner. The test subjects who ate a breakfast of around 30 grams in the morning had higher muscle protein biosynthesis than the comparison group.

Furthermore, protein-rich foods boost your metabolism, keep you full for a long time and keep your blood sugar level constant instead of sending it on a roller coaster. This way you can easily make it to lunch without cravings.

Have a protein-rich breakfast: our best recipes

It’s best to combine high-quality proteins in the morning with complex carbohydrates, for example from whole grain bread or oatmeal. The reason: Your energy stores, which have been emptied overnight, need to be replenished. That’s the theory, but what does a varied protein breakfast look like in practice?

We’ll show you 4 delicious ways to start your day with plenty of protein:

1. Protein breakfast: protein pancakes

Protein pancakes have several unbeatable advantages: They are quick and easy to make, customizable and of course super tasty. While normal pancakes are rather unsuitable for athletes due to the ingredients, you can enjoy protein pancakes without regret because sugar and flour are (in most cases) replaced by protein powder, low-fat quark, bananas and other healthy ingredients. By the way, that doesn’t affect the taste. Would you like a sample?

Tipp: It is more practical than separating the eggs in the recipe to use liquid, pasteurized egg whites. You can also easily prepare an egg white omelette with this.

Do you have two left hands in the kitchen? Then you can of course also use a ready-made protein pancake mix. These are now available from numerous providers. This saves you time and requires less work. But there are also disadvantages: The ready-made mixes are relatively expensive and it is not uncommon to find flavors and sweeteners in the list of ingredients.

2. Low-fat protein bomb: low-fat quark or Skyr

Low-fat quark and skyr provide a lot of high-quality protein with around 12 grams of protein per 100 grams. The two dairy products are also low in calories and fat and unbeatably cheap. You can read here which is healthier.

By the way, the protein it contains is casein. Casein is a protein that provides your body (and your muscles) with amino acids for a long time. It’s ideal if your goal is to lose a few pounds. Because casein has a high satiety effect. Treat yourself to a casein protein shake every now and then as a healthy and filling snack.

The only catch: when spooned straight, low-fat curd is pretty boring, so fruit curd is a good alternative for breakfast. It’s best to sweeten it with honey and garnish it with nuts, seeds and fruit of your choice. A fruit curd based on your preferences is quick to make and can be varied again and again by changing the fruit or types of nuts. For the basic recipe you actually only need:

Pimp your quark with additional toppings

Ingredients for 1 serving:

  • 300 g low-fat quark
  • 1 dash of milk
  • optimal: 3 g flavor powder


Stir the low-fat quark with the milk until smooth. You can sweeten it with honey, maple syrup, or a flavoring powder like ESN’s Flav’n Tasty.

You can now do the whole thing with fresh fruits (e.g. blueberries, kiwi, banana, apple), nuts (e.g. almonds, cashews, pecans), seeds (e.g. flax and chia seeds), dried fruit (e.g. goji berries, raisins). ) refine to your taste.

3. Protein fill: scrambled eggs and omelette

Eggs are not only first-class sources of protein, but thanks to their versatility they are also perfect for a varied protein breakfast: from classic fried eggs to scrambled eggs to filled omelettes – there are enough recipes for delicious egg dishes that even novice cooks can manage.

You can also combine vegetables or cheese with the egg: For example, scrambled eggs taste even better if you add diced tomatoes and onions to the pan. Or fill your omelet with mushrooms and feta. Or very simple: boil 2 eggs and eat them plain. Ideal with this: a slice of whole grain bread, spread with butter, cottage cheese or cream cheese. By the way, whole grain bread also goes perfectly with scrambled or fried eggs and provides long-chain carbohydrates for constant energy.

In our example recipe we will show you how delicious the combination of healthy carbs, high-quality fats and proteins can look in the end:

These scrambled eggs are a real protein bomb and, thanks to the salmon, also provide a load of omega-3 fatty acids.

  • 2 medium sized egg(s)
  • 1 dash of milk
  • 1 tsp Rapeseed
  • 1 pinch of salt
  • 1 Prise Pfeffer
  • 30 g smoked salmon
  • 1 slice of whole wheat bread
  • 1 tsp chives
  1. Whisk eggs and milk with salt and pepper.
  2. Heat oil in the pan, add egg mixture.
  3. Reduce heat and let the eggs set.
  4. Add the smoked salmon and then drape everything on the wholemeal bread. Top with chives.
  • Calories (kcal): 427
  • Fett: 27g
  • Protein: 27g
  • Carbohydrates: 23g

4. Breakfast for athletes: protein porridge

Porridge – or more simply porridge – is the perfect fitness breakfast because the oat flakes provide you with plenty of energy from long-chain carbohydrates. The fiber it contains also stimulates digestion, keeps you full for a long time and, according to the study, reduces the risk of numerous diseases, such as type 2 diabetes.

Tipp: With a little trick you can transform any porridge into a protein porridge: simply add a scoop of protein powder. Chocolate or vanilla always works, but you can also try crazier varieties depending on your taste.

With additional toppings such as fruit, nuts and seeds, you not only improve the taste of your protein porridge, but also give it an extra vitamin and mineral kick. Here is an example recipe for an oatmeal with a protein upgrade:

An ideal breakfast not just for athletes: You can modify this porridge according to your own preferences, for example by dipping the (vegetable) milk and varying the toppings

  • 10 g Whey-Proteinpulver
  • 150 ml milk
  • 100 ml water
  • 50g oat flakes
  • 0.5 medium banana(s)
  • 50 g blueberry(s)
  • 0.5 TL Chia-Samen
  • 5 g Almond sticks
  1. Bring the milk (you can also use plant-based milk if you want a vegan porridge) together with the water, the oat flakes, whey protein powder and chia to the boil for around 3-5 minutes, stirring constantly, and allow it to thicken. If necessary, add a dash of milk.
  2. Put the finished porridge in a bowl, top with banana slices, berries and almond sticks, flakes or chopped almonds and enjoy.
  • Calories (kcal): 499
  • Fett: 10g
  • Protein: 21g
  • Carbohydrates: 83g

Do I have to eat breakfast if I’m not hungry?

No, if you don’t feel hungry in the morning, then don’t force yourself to. It has also not been scientifically proven that it is generally healthier to eat breakfast. Opinions (and study results) vary greatly. For example, in this meta-analysis, breakfast had no significant impact on weight management. Another study showed that the nutrient supply of people who eat breakfast regularly is better than those who don’t like breakfast.

So you alone decide whether breakfast is good for you or whether you fast for a few hours after getting up. However, consuming carbs and proteins in the morning can have a positive effect on your ability to concentrate at work, as this study suggests.

Conclusion: Protein breakfast is a good choice

With a protein-rich breakfast you provide your body with all the important nutrients it needs for a fit start to the day. No matter whether you are the sweet or savory breakfast type: our recipe ideas have something for every taste. You can also adapt all recipes to your preferences and vary the ingredients.


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