For many people, adding protein to breakfast is a pleasant way to start the day. The best choice is a breakfast that provides both protein and carbohydrates, since many people don’t get enough protein first thing in the morning. Below you’ll find five breakfast ideas, ranging from a green smoothie to buckwheat pancakes, plus how to easily add protein with a scoop of protein powder.
Protein at breakfast: why it matters
Protein is one of the building blocks of your diet. Protein contributes to the maintenance of muscle mass. Yet many people consume less protein at breakfast than at lunch or dinner. By adding a source of protein to your breakfast, such as eggs, Greek yoghurt, quark or a scoop of protein powder, you can spread your protein intake more evenly throughout the day.
Would you like to know roughly how much protein you need per day? You can find out in ‘How much protein do you need per day?’. And in ‘The benefits of protein powder’, we explain when a scoop of powder can be useful.
Five easy breakfast ideas with protein
1. Green smoothie
A green smoothie is a quick way to get your daily intake of fruit and veg in one go. For example, blend a handful of spinach, half an avocado, a banana and some water or plant-based milk. Add a scoop of protein powder for a creamier texture and some extra protein. You can find more combinations in our smoothie recipes with protein powder.
2. Porridge or overnight oats
Porridge is a classic you can eat hot or cold. It provides fibre and complex carbohydrates and tastes great with fresh fruit, nuts and cinnamon. Short on time in the morning? Then make overnight oats the night before instead, like our recipe for overnight oats with apple, cinnamon and protein. A scoop of whey protein or vegan protein powder mixes in easily.
3. Avocado and egg on toast
Avocado on a slice of wholemeal bread with a boiled or fried egg is ready in a few minutes. Avocado contains unsaturated fats and the egg adds protein. Sprinkle with pepper, a little sea salt and, if you like, chilli flakes for extra flavour.
4. Buckwheat pancakes
Buckwheat pancakes are easy to make and naturally gluten-free. Mix buckwheat flour with egg and a little milk or plant-based drink into a batter, then fry spoonfuls into small pancakes. Vary the toppings with raspberries and blueberries, or Greek yoghurt with strawberries. For a more substantial breakfast, stir a scoop of protein powder into the batter.
5. Yoghurt with fruit
No time to cook? A bowl of Greek yoghurt or quark with fresh fruit, a handful of nuts and some oats is ready in a minute. Yoghurt and quark are already good sources of protein. If you want more, simply whisk in a scoop of protein powder, or freeze portions as frozen yoghurt for when you’re on the go.
How to add protein powder to your breakfast
A scoop of protein powder is an easy way to add protein to your breakfast without having to change your recipe. Organic whey protein has a neutral, mild flavour and works well in smoothies, yoghurt, porridge and batter. If you follow a plant-based diet, choose a vegan protein powder. Casein is another source of milk protein that you can mix into quark or yoghurt, for example. You’ll find all protein powders in the protein collection.
Frequently asked questions
How much protein should I have for breakfast?
That depends on your total daily requirement, your weight and how active you are. A practical approach is to spread your protein intake evenly throughout the day rather than consuming most of it at dinner. You can find an indication of your daily requirement in ‘How much protein do you need per day?’.
Which protein powder can I add to my breakfast?
Whey protein has a mild flavour and mixes easily into both cold and hot dishes. For a vegan breakfast, use vegan protein powder. Casein is a milk protein that you can also stir into quark or yoghurt. You can find more information in the article on the benefits of protein powder.
Can I mix protein powder into cold dishes too?
Yes. Protein powder dissolves well in cold smoothies, yoghurt, quark and overnight oats. Whisk or shake it well to achieve a smooth consistency and add a little extra liquid if necessary.
What’s a quick breakfast with protein?
A bowl of yoghurt or quark with fruit and nuts, or a smoothie with a scoop of protein powder, is ready in a few minutes. You can prepare overnight oats the night before, so that all you need to do in the morning is open the fridge.
