In this article about 5 breakfasts with more than 25 grams of protein: Do you eat the same breakfast every morning or do you switch it up regularly? Variety is important, but the composition of your breakfast also determines the rest of your day. With these 5 breakfasts, you always have a protein-rich and varied breakfast.

5 breakfasts with more than 25 grams of protein explained

5 breakfasts with more than 25 grams of protein

In the blog about 5 tips for a healthy diet we indicated that there should be a source of protein in every meal. This includes your breakfast! Proteins are important for numerous processes in your body and help you feel full until lunch! To give you some inspiration, here are 5 protein-rich breakfasts!

1. Low-fat quark with muesli and red fruit

Starting with the easiest breakfast. With this, you quickly have a hefty portion of protein! For this recipe you need:
– 300 grams of low-fat quark
– 1 serving of homemade muesli (or for example some unsalted nuts)
– 50 grams of red fruit
Mix everything in a bowl, enjoy!
308 calories, 36g protein, 17g carbohydrates, 10g fat.

2. Omelet with vegetables

This breakfast takes a bit more time, but you also get a serving of vegetables in. For this you need:
– 3 eggs
– 200 grams of vegetables (leftovers, pre-cut or fresh, such as bell pepper, spinach & tomato)
– 1 tsp olive oil
– pepper & salt
Beat the eggs with the pepper & salt. Put the olive oil in the pan. Wait until the pan is hot and sauté the vegetables until tender. Now add the beaten eggs and cook the omelet until done.

351 calories, 26g protein, 11g carbohydrates, 23g fat

3. Cottage cheese pancakes

These are delicious for the weekend and the kids will love them too. You need:
– 2 eggs
– 100 grams of cottage cheese
– 15 grams of oatmeal or brinta
– tsp cinnamon
– tsp butter
Put all the ingredients in a blender and mix into a batter. Heat the butter in a frying pan over medium heat. Pour a small amount of batter into the pan when it is hot. Swirl the pan so that the batter spreads nicely. Flip when the top is almost dry and cook until golden brown. Repeat until the batter is finished. Add toppings as desired, this will change the nutritional values, of course!
353 calories, 29g protein, 12g carbohydrates, 21g fat

4. Vegan avocado shake

It might be a bit of cheating, but if you like to have a shake for breakfast, you can easily add some protein with protein powder. For example, whey or pea protein. The avocado provides some healthy fats and a nice texture. This example is with soy milk & pea protein, but it can also be made with whey and cow's milk!
– half an avocado
– 150 ml soy milk
– 25 grams of pea protein
– cinnamon
– half a banana
– 50 grams of spinach
Mix all the ingredients in a blender.
333 calories, 30g protein, 23g carbohydrates, 16g fat

5. Toast

Bread makes you fat? Certainly not! Only if you eat it twice a day with sweet toppings, like many Dutch people do, you quickly miss out on a lot of nutrients. But sometimes it should be allowed! Use good whole grain bread as a base and top it with protein-rich products. The mentioned nutritional values are for 2 slices of bread with toppings.

Chicken avocado:
– 2 slices of whole grain bread (toasted)
– 70 grams of chicken breast
– 1/4 avocado
– 1 tomato
– chili flakes

292 calories, 25g protein, 29g carbohydrates, 7g fats

Cottage cheese, peanut butter & banana:
– 2 slices of whole grain bread (toasted)
– 100 grams of cottage cheese
– half a banana
– 10 grams of peanut butter

25g protein, 39g carbohydrates, 14g fats

Breakfast, training & recovery

At Daadkracht, we not only love to inspire you with healthy and nutritious breakfasts, but we also ensure the right balance between nutrition, training, and recovery for optimal health. Curious about our approach? Then come visit one of our studios in Haarlem or Heemstede.