Eat Empowered

3 High Protein Breakfasts You Can Make in Under 5 Minutes

By Keri Glassman, MS, RD, CDN

Breakfast to many, can feel like a cruel daily challenge created just to test you and make sure you’re really going to conquer that day.

It needs to be quick. It needs to be made of real foods. And, it needs to be high in protein? Plus, you’ve got to do all of this while packing your gym bag, doing a morning meditation, packing lunches in star shapes for littles, signing permission slips, remembering to hit send on your Amazon Fresh order? We. Get. It. 

And, you got this.

Protein at breakfast is important because protein provides satiety through the morning, helps manage blood sugar, aids in preventing muscle loss and may help prevent overeating later in the day. 

Here are 3 high protein breakfasts that won’t take too much time or effort, and will keep you going to actually conquer that day of yours. We also included a little grocery list so you can keep the items needed for these 3 meals on hand at all times—no excuses to not start that day right.

3 High Protein Breakfasts You Can Make in Under 5 Minutes

Sourdough Toast with Hard Boiled Eggs


  • 1 slice sourdough bread, toasted
  • Drizzle of olive oil
  • 2 slices of a large tomato
  • 2 hard boiled eggs, sliced
  • Salt and pepper
  • 2 organic Applegate Farms chicken sausages


1. Top toasted bread with drizzle of olive oil, tomato slices, eggs, salt and pepper. 

2. Cook sausages according to package and serve on the side.

Side note: If you just loathe hard boiling eggs, you may want to invest in a cooker. Here’s our favorite.

Cottage Cheese with Granola


  • 1 cup cottage cheese such as Good Culture
  • ¼ cup grain free granola such as Grandy Organics
  • Cinnamon


1. Top cottage cheese with granola and add dash of cinnamon.

Chocolate Cherry Smoothie



1. Blend all ingredients together and drink up!

2. If you’re a newbie to smoothies, we love this blender to get you going. 

Grocery List:

  • Sourdough bread
  • Eggs
  • Tomato
  • Spinach
  • Cottage Cheese
  • Kefir
  • Granola (higher protein, lower sugar option) again we chose  Grandy Organics here
  • Chocolate protein powder
  • Frozen tart cherries
  • Applegate Farm sausages (or other organic option)
  • Cinnamon
  • Olive oil

(Image: Shutterstock)



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