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8 High-Protein Breakfasts You Must Try!

Throw away your alarm clock and toss out your bland morning shake. These 8 protein-rich breakfast recipes are so good they'll be enough to get you up and going!

When you're trying to fit more protein into your diet, eating just whole foods can be a jaw-tiring, stomach-filling challenge. In search of more high-protein items to increase their daily protein intake, many people make the right choice of supplementing with quality protein powder. Where they often go wrong, however, is in their approach.

I see too many people fall into the cycle of chugging bland protein shakes in between equally bland meals of chicken and broccoli. Eventually, they end up hating the thought of having to slam down another shake to hit their macros. If you've fallen into this trap—or feel yourself teetering near the edge—the athletes of MET-Rx and I are here to help you switch things up and find the best alternative uses for your favorite protein powder!

If you've been slamming a shake for breakfast, consider this article your protein salvation. Jump out of bed in the morning and give one of these absolutely delicious protein-packed recipes a shot.


Banana Protein Muffins

Who doesn't love baked goods in the morning? (No one I know.) This mouth-watering recipe is a favorite from four-time Olympia Figure champ Nicole Wilkins' kitchen. No need to hit the bakery—or blow your fitness goals—when you can make this tasty breakfast option in your own oven.


Large banana: 1

Egg whites: 3/4 cup

Nonfat, plain Greek yogurt: 1/2 cup

Oats: 3/4 cup

Sugar: 2 tbsp (or Splenda baking sugar)

Optional: extra banana slices for the top of the muffin

  1. Preheat oven to 350 degrees F.
  2. Pop all the ingredients into a blender and blend until smooth.
  3. Spray 12-tin muffin tray with cooking spray. Divide mixture evenly among 12 muffin tins. Place a thin slice of banana on top of each muffin.
  4. Bake for 20 minutes or until an inserted knife comes out clean. Enjoy!

Nutrition Facts
Serving size: 1 muffin
Recipe yields: 12 servings
Amount per serving
Calories 81
Fat 1 g
Carbs 12.3 g
Protein 5.9 g


Pumpkin Vanilla Oatmeal

Eating the same old oatmeal every morning is no fun. Mix things up with Nicole's new twist on oatmeal. In just five minutes, you'll have a new love and appreciation for the oats you've grown to adore!


Rolled oats: 1/2 cup

Water: 1 cup

Canned pumpkin: 1/3 cup

Pumpkin pie spice: 1/2 tsp

Maple syrup: 1 tsp (or sugar-free syrup)

Chopped pecans: 1 tsp

Chopped raisins: 1 tsp

  1. In a medium-sized, microwave-safe bowl, combine the oats and water. Pop them in the microwave for two minutes.
  2. Remove oats from the microwave and stir in the canned pumpkin, protein powder, pumpkin pie spice, and maple syrup. Top with raisins and pecans. Enjoy!

Nutrition Facts
Serving size: 1 bowl
Recipe yields: 1 serving
Amount per serving
Calories 298
Fat 9.4 g
Carbs 41.9 g
Protein 16.2 g


Brownie Overnight Protein Oatmeal

Just when you thought your protein-oatmeal barometer had reached the peak of awesomeness, and that a protein-rich breakfast couldn't get any better, I'm here to prove you wrong. This chocolate-loaded dish is one of Nicole's overnight-oat favorites. Add this amazing oatmeal recipe to your breakfast arsenal and pull it out when you're craving a little something sweet!


Unsweetened almond milk (or low fat milk of choice): 1/2 cup

Nonfat, plain Greek yogurt (or mashed banana or pumpkin): 1/4 cup

Unsweetened cocoa powder: 1 tbsp (or more, to taste)

Sea salt 1 tsp

Stevia or Splenda: 2 packets

Old-fashioned rolled oats: 1/2 cup

  1. In a small bowl, mix all of the ingredients together.
  2. Divide between two small bowls, mugs, or mason jars.
  3. Cover and refrigerate overnight so that the oats soften and absorb the liquid.
  4. Top with chopped nuts or topping of choice! Enjoy cold or microwave for 30-60 seconds to enjoy warm!

Nutrition Facts
Serving size: 1 bowl
Recipe yields: 1 serving
Amount per serving
Calories 283
Fat 7 g
Carbs 36.5 g
Protein 23 g


Protein Pancake Muffins

Any protein breakfast recipe roundup would be seriously lacking without powered-up pancakes. Celebrity chef Gavan Murphy, otherwise known as "The Healthy Irishman," has whipped up some of the finest-tasting pancake muffins in all of the land. Check them out for yourself!


Unsweetened almond milk: 1-1/2 cups

Ripe banana: 1

Almond extract: 2 tsp

Egg: 1

  1. Preheat oven to 350 degrees F.
  2. Mix all ingredients together in food processor, or if making by hand, mash the banana until smooth. Add all remaining ingredients and mix thoroughly to make sure there are no lumps.
  3. Spray muffin tin with canola oil, coating all sides. Fill each muffin tin 1/4 way to the top.
  4. Bake 15-20 minutes or until a toothpick comes out clean when pierced into a muffin.

Nutrition Facts
Serving size: 1 muffin
Recipe yields: 10 servings
Amount per serving
Calories 53
Fat 1.4 g
Carbs 10.4 g
Protein 3.9 g


Chocolate Peanut Butter Cookies

Who said that in order to stay in shape you had to lay off the sweets? Not in this case! Here's a cookie recipe from Chef Murphy that uses protein powder and healthy fats to make dessert meet your macros.


Natural peanut butter (or MET-Rx Powdered Peanut Butter): 1/4 cup

Ripe banana: 1

Chopped walnuts: 1/2 cup

Quick oats: 1/2 cup

Unsweetened shredded coconut: 1/2 cup

Egg whites: 2

  1. Preheat oven 350 degrees F.
  2. In a large bowl, mash banana until smooth.
  3. Add remaining ingredients and mix until combined.
  4. Lay a sheet of parchment paper on an oven tray and spoon bite-sized portions of cookie mix onto tray.
  5. Bake for 15 minutes.

Nutrition Facts
Serving size: 1 cookie
Recipe yields: 6 servings
Amount per serving
Calories 184
Fat 10.8 g
Carbs 14.2 g
Protein 10.5 g


Coconut Vanilla Protein Crepes

You don't have to go to France in order to eat an amazing crepe. In fact, thanks to Chef Murphy, you can make them right in your own kitchen! Bon appétit!

Ingredients: Crepe Mixture

Egg whites: 4

Instant oats: 1/2 cup

Ripe banana: 1

Vanilla extract: 1/2 tsp

Ingredients: Filling Ingredients

Nonfat Greek yogurt: 1 cup

Natural peanut butter (or MET-Rx Powdered Peanut Butter): 2 tbsp

Ground cinnamon: 1/2 tsp

Vanilla extract: 1/2 tsp

Honey or agave: 1 tbsp

  1. Put all crepe ingredients in a blender, and mix for 30 seconds. If mixture is too thick, add a tablespoon of water until a smooth, pourable batter consistency is achieved.
  2. Cook crepes in coconut oil for 20 seconds each side in preheated pan.
  3. Fill each crepe with banana and yogurt filling.

Nutrition Facts
Serving size: 1 crepe with filling
Recipe yields: 1 serving
Amount per serving
Calories 608
Fat 7.5 g
Carbs 71 g
Protein 65 g


Chocolate Peanut Butter Protein Cupcakes

Model, actor, and Body Fortress athlete Mike O'Hearn doesn't have much time to spend in the kitchen baking. But when he decides to make himself a tasty breakfast treat to kick-start the morning, he whips up these bad boys. Try them for yourself, and let your inner superhero loose!


Oat flour: 1 cup

Unsweetened cocoa: 6 tbsp

Egg whites: 4

Nonfat Greek yogurt: 1/4 cup

Unsweetened almond milk: 1/2 cup

Baking soda: 1/2 tsp

Vanilla extract: 1 tsp

Stevia: 1/4 cup (or natural sweetener of your choice)

Semisweet chocolate chips

  1. Preheat oven to 350 degrees F, and spray cupcake tin with nonstick cooking spray.
  2. Mix all ingredients together using blender or food processor, and divide evenly into 12 cupcake tins.
  3. Bake for 12-15 minutes.

Nutrition Facts
Serving size: 1 cupcake
Recipe yields: 12 cupcakes
Amount per serving
Calories 141
Fat 3.6 g
Carbs 12.6 g
Protein 13.9 g


Sugar-Free Chocolate Craze Pudding

When you're in a time crunch and need to get out the door as soon as possible, having a quick breakfast already prepared will help you resist the urge to walk out the door on an empty stomach. I keep a bowl of this delicious pudding in the refrigerator at all times for just such occasions!


Water: 16 oz.

Jell-O Sugar-Free Instant Pudding: 2 tbsp

  1. Mix 1 packet of MET-Rx Meal Replacement Chocolate with 16 ounces of ice-cold water.
  2. Blend at low speed for 20 seconds.
  3. Add 2 tablespoons of your favorite Jell-O Sugar-Free Instant Pudding.
  4. Blend at high speed for 1 minute, refrigerate for 1 hour, and serve.

Nutrition Facts
Serving size: 1 bowl
Recipe yields: 1 serving
Amount per serving
Calories 260
Fat 3 g
Carbs 20 g
Protein 39 g