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7 Amazing High Protein Breakfast Recipes From 7 Industry Experts

Make the first meal of the day serve up big gains with these high protein pancake and breakfast bar recipes!

Move over breakfast buffet. An indulgent morning meal doesn't have to come off a rolling cart, include something fried or overly sweet, or be served up by the baker's dozen. All you need to whip up a decadent breakfast at home is a bit of baking soda, oats, spice, fruits, nuts, and, of course, protein powder!

Add these BPI athletes' favorite recipes to your protein repertoire for a healthier take on filling breakfast options—we're talking muffins, pancakes, and even cookies. These recipes are so indulgent you might be tempted to eat them more than once a day.

Well, no one said you can't have breakfast for dinner, right?

Whitney Reid Fitness Model/East Coast Sales Manager—BPI Sports

Who doesn't love a batch of warm oatmeal cookies straight from the oven? Upgrade the old family recipe of two sticks of butter and a full cup of sugar to this healthy alternative.

Make the smart swap of applesauce for butter and kick this protein powerhouse of oats and egg whites up a notch with eight scoops of protein powder.


High-Protein Oatmeal Cookies


Egg Whites 1/2 cup

Oats 4 cups

Stevia 4 tsp

Vanilla Extract 3 tsp

Unsweetened Applesauce 1 cup

Vanilla Caramel Whey-HD protein powder 8 scoops

Olive Oil 2 tsp

Raisins 1 cup

Coconut (shredded) 1/2 cup

Almonds (ground) 1/2 cup

Cinnamon 2 tbsp

  1. Mix all of the ingredients together in a bowl.
  2. Preheat the oven to 325 degrees.
  3. Measure each cookie out to one tablespoon. This will make 48 servings.
  4. Bake for 20 min.

Nutrition Facts
Serving Size 1 Cookie
(Recipe Yields 48)
Amount per serving
Calories 77
Total Fat 2g
Total Carbs 9g
Protein 5g

Barbara Bolotte IFBB Bikini Pro and BPI Girl

Not all muffins lead to that infamous muffin top. This time, think smart when you crave a carb-filled treat.

Not only are these muffins rich in protein, but they're also packed with antioxidant-rich blueberries, potassium-filled bananas, and heart-healthy walnuts.


Protein Blueberry Muffins

Watch the video: 01:09


Flour 1 1/2 cups

Stevia 1/4 cup

Baking Powder 2 tsp

Baking Soda 1/2 tsp

Salt 1/2 tsp

Cinnamon 1/2 tsp

Egg Whites 2

Bananas (ripe and mashed) 3

Blueberries 1/2 cup fresh

Almond Milk 1/3 Cup

Applesauce (sugar free) 1 cup

Vanilla Caramel Whey-HD protein powder 4 tbsp

Walnuts (chopped) 1 cup

  1. In large bowl, mix together flour, Stevia, baking soda, baking powder, salt, cinnamon, and protein powder.
  2. In another bowl, mix together applesauce, egg whites, almond milk, and banana.
  3. Slowly add dry ingredients to the egg white mixture. Once all ingredients are incorporated, fold in the blueberries and walnuts.
  4. Drop generous tablespoons of mixture onto a nonstick muffin tin.
  5. Bake at 350 degrees for 20-25 minutes.

Nutrition Facts
Serving Size 1 Muffin
(Recipe yields 10)
Amount per serving
Calories 206
Total Fat 9g
Total Carbs 25g
Protein 9g

Jay Cutler 4-Time Mr. Olympia

When it comes to cooking, I like to keep it quick, simple, and nutritious. Why not get the most of each meal by kicking the protein percentage to the max? I like to add protein powder into my oatmeal, and then pack in more flavor by topping it with almonds.


High-Protein Oatmeal


Oatmeal 2 packets of instant

Vanilla Caramel Whey-HD protein powder 1 scoop

Almonds 1/4 cup of ground

Cinnamon 1 tbsp

  1. Pour two packets of instant oatmeal into a bowl.
  2. Mix with one scoop of Whey-HD Vanilla Caramel protein powder. Add cinnamon.
  3. Add hot water and mix to the consistency you prefer.
  4. Top with crushed almonds.

Nutrition Facts
Serving Size 1 Serving
(Recipe yields one serving)
Amount per serving
Calories 525
Total Fat 19g
Total Carbs 59g
Protein 39g

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Brendy Scheerer Bikini Competitor, BPI Sports Franchise Manager

Way too many protein bars are actually glorified candy bars packed with sugar and additives.

Enjoy the delicious combination of peanut butter and white chocolate with this recipe. Throw them in your bag for an easy snack on the go.


White Chocolate Peanut Butter Cinnamon Protein Bars


Skim Milk or Almond Milk if you prefer 1/2 cup

Low-fat Peanut Butter (chunky or creamy) 1 cup

Honey 1 tbsp

Chocolate Cookie Whey-HD protein powder 1 1/2 cups

Oatmeal (not instant oatmeal) 2 cups dry uncooked

Cinnamon 1 tbsp

White Yogurt Chips 1/4 cup

  1. Place the peanut butter, honey, and milk in a sauce pan.
  2. Slowly warm over low heat.
  3. Add the protein powder and cinnamon and stir until completely blended.
  4. Add the uncooked oats. Warm the mixture just enough so that it's easy to stir. You don't want to cook it. If the mixture's too thick, add milk.
  5. Press the batter into a 10" x 12" pan. Spray the pan with PAM to avoid having the bars from sticking to the sides. Sprinkle yogurt chips over the top and press them into bars.
  6. Leave the bars out to cool.
  7. Once they're completely cooled, cut into 12-16 individual bars.
  8. Wrap each bar in plastic wrap to be stored. The bars can be refrigerated but taste best at room temperature.

Nutrition Facts
Serving Size 1 Bar
(Recipe yields 16)
Amount per serving
Calories 170
Total Fat 9.8g
Total Carbs 13.5g
Protein 6g

Chris McKenzie All Natural Amateur Bodybuilder/BPI Sports Sales Director

Tired of drinking your whey by the scoopful? Try these muffins instead. With a healthy dose of oats and a serving of chocolate whey—finished off with a few chocolate chips—these breakfast alternatives taste more like a cheat meal.


Whey Great Protein Muffins

In a blender mix

Whole Oats 1 cup

Egg Whites 5 large

Whole Egg 1 large

Chocolate Cookie Whey-HD 1/2 scoop

  1. Blend all of the ingredients together for 30 seconds.
  2. In a PAM-sprayed muffin tin, divvy the batter up into four muffins.
  3. Place in a preheated oven at 375 degrees for 15 minutes.
  4. Remove from oven and place three chocolate chips on the top of each muffin. Let them cool, and serve.

Nutrition Facts
Serving Size 1 Muffin
(Recipe yields 4)
Amount per serving
Calories 147
Total Fat 4g
Total Carbs 16g
Protein 10g

Kelly Knox Bikini Competitor/Fitness Model/BPI Girl


Sprouted Buckwheat Pumpkin Pancakes


Pumpkin 1/2 cup

Buckwheat Flour (tastes much better than regular store bought buckwheat flour) 1/3 cup sprouted

Unsweetened Almond Milk 1/4 cup

Vanilla Caramel Whey-HD protein powder 1/2 scoop

Vanilla 1 tsp

Baking Powder 1/2-1 tsp

salt Pinch

Stevia 2 tbsp Sugar (you can do coconut sugar, baking

Cinnamon 1/2 heaping tsp

Pumpkin Pie Spice 1/2 heaping tsp

  1. Combine the first five ingredients. Then, add the egg whites and almond milk. You can also make these your own by adding favorites like blueberries, chocolate chips, crushed walnuts, canned pumpkin, and mashed bananas to the mixture.
  2. Cook on a griddle greased with a bit of coconut oil.
  3. Top with optional garnish such as almond butter, jelly, coconut butter, coconut oil, or pure maple syrup. Enjoy!

Nutrition Facts
Serving Size 1 Pancake
(Recipe yields 4)
Amount per serving
Calories 89
Total Fat 1g
Total Carbs 17g
Protein 5g

James Grage BPI Sports Co-Founder/Vice President

Forget the flakes; it's always been about the clusters. Instead of digging through a box of cereal and gobbling down sugar-filled granola, make your own healthy version.

These clusters are packed with protein, capture the seasonal taste of pumpkin, and are held together by the sticky goodness of peanut butter. Yum!


Peanut Butter Pumpkin Protein-Clusters


Oats 4 cups

Whole Egg 1

Egg Whites 3

Honey 2 tbsp

Organic Pumpkin 1 cup

Low-fat Peanut Butter 2 tbsp

Cottage Cheese 2 heaping tbsp

Pumpkin Spice 1 tbsp

Vanilla Caramel Whey-HD protein powder 1/2 scoop

Almonds (chopped) 1/4 cup

  1. Mix all of the ingredients together until you achieve a "cookie dough" texture.
  2. Roll the dough into round clusters about the size of a golf-ball. Place on a cookie-sheet sprayed with cooking spray to prevent sticking.
  3. Bake in the oven at 350 degrees for about 15 minutes. Be careful not to overcook or they'll dry out.

Nutrition Facts
Serving Size 1 Cluster
(Recipe yields 24)
Amount per serving
Calories 99
Total Fat 3g
Total Carbs 15g
Protein 5g