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11 protein-packed breakfasts to power up your morning

These breakfasts really pull their weight.
https://www.bhg.com.au/tomato-bacon-eggs-casserole/

Breakfast may be considered the most important meal of the day, but is your breakie really pulling its weight? Packing as many nutrients into your diet as possible is a noble health goal, but the potential of breakfast can often remain untapped – particularly on busy mornings. Slowing down and making time for a high-protein breakfast could give you the morning energy boost you’ve been looking for. 

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Eat for Health says protein is an essential nutrient for muscle mass and bone strength, while other studies have shown eating protein at breakfast can improve feelings of fullness and reduce evening snacking. Ready to give it a try? Here are 11 protein-rich breakfasts featuring eggs, seeds, ricotta, and more that will keep you feeling full all morning. The best part? Most can be made ahead, so make a batch on the weekend, freeze leftovers and you’re set for the week!

Protein cannot be stored by the body, which is why it’s important to ensure you spread your protein intake throughout the day. 

Did you know?
breakfast loaf

Seedy breakfast loaf

Full of nutrients

Seeds are rich in protein and healthy fats, so adding them to your breakfast can only be a good thing. This breakfast loaf is made with a mix of poppy seeds, sesame seeds, flax seeds, fennel seeds and pumpkin seeds – yum! Rolled oats add fibre, while free-range eggs boost the protein levels. Serve a slice (or two) with ricotta or Greek yogurt for added protein.

tortilla omelette with slice cut out of it on blue cooling tray

Breakfast in the air-fryer will become your new favourite thing, with Steph de Sousa’s speedy air-fryer omelette. All you need are two large eggs, ½ a cup of your favourite fillings and cheese. Delicious and nutritious.

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Sausage breakfast muffins
(Photography Rob Palmer)

Sausage and egg muffins

Start your day the tasty way

Make your own breakfast muffins at home. Packed with flavour, these muffins are made using pork sausages (squeezed out of their casings) and a free-range egg omelette. Serve with sliced tomato and lettuce and you’ve upped your vegie count, too.

Breakfast tart with eggs, feta, rocket and cherry tomatoes
(Photography: Benito Martin)

Breakfast tart

What happens if you cross breakfast with a savoury tart?

This is a breakfast recipe that keeps on giving. Make breakfast in bulk with this breakfast tart recipe. It features eggs (plus additional egg whites), mushrooms, asparagus and parmesan plus so many other goodies that imbue this dish with flavour and nutrients.

tomato bacon egg casserole

Tomato, bacon and egg breakfast casserole

The ultimate convenient home breaky

Tray bakes are the pinnacle of stress-free cooking and this breakfast tray bake is especially genius! It’s flavoursome and full of vegies (in the form of capsicum, frozen spinach and cherry tomatoes). It’s also convenient to make – simply place the ingredients into the baking dish, pop in the oven and voila! 

Kale and goat's cheese crustless quiche.

Kale and goat’s cheese crustless quiche

Eggs and vegies on-the-go

Eating quiche for breakfast is a no-brainer when it comes to getting more protein into your breakfast. This crustless quiche is a great option for when you don’t feel like making homemade pastry (or you’ve run out of the store-bought kind). It’s freezer friendly, so you can make a big batch and eat like a king for the rest of the week. 

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A bowl of overnight oats porridge in a green bowl topped with fresh blueberries, mixed nuts and figs

Overnight porridge

Slow-cooked goodness

Want to wake up to a delicious, hot breakfast the whole family can enjoy? Grab a bag of wholegrain steel-cut oats, cinnamon and two apples and follow this slow-cooker recipe to make the best bowl of porridge you’ve ever tried. Serve it with yoghurt and fresh fruit for the ultimate breaky experience. This recipe is best for busy school mornings – it makes enough serves for eight people.

Savoury pumpkin muffins

For ‘rushing out of the door’ mornings

Can’t find the time to sit down and eat breakfast? Embrace breaky on-the-go with a tasty savoury muffin recipe. This one has chorizos, pumpkin and feta and together, they taste phenomenal. They’re also freezer friendly and perfect for kids’ lunchboxes.

Spanish style baked eggs with chorizo and smoky beans
(Credits: Andre Martin)

Baked beans but make them fancy. Beans are an excellent source of fibre and plant protein. Here, they’re paired with baked eggs and chorizo, which means this recipe really packs a flavour punch. 

Classic zucchini slice

The all-rounder

Ah zucchini slice – it’s the all-rounder everyone loves. It’s perfect for breakfast, lunch or dinner (it also makes a great snack). One piece of advice? Make a double batch. It’ll be gone before you know it, and if you are lucky to get leftovers, freeze them for later.

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(Credits: Rob Palmer)

Sausage and cheese scrolls

For savoury breakfast lovers

Make this recipe and you’ll never want to skip breakfast again. Made using a mix of beef sausages, mixed herbs and mozzarella, these scrolls truly satisfy. 

Omelettes are severely underrated. If you prep the ingredients for this dish the night before, you can have it cooked and ready to eat in less than five minutes. Serve with salad greens to boost your vegie intake.

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