High Protein Breakfast

This high protein breakfast is designed to be simple, satisfying, and genuinely nourishing. Built with eggs, Greek yogurt, avocado, and whole grains, it delivers a great mix of protein, fiber, and healthy fats breakfast lovers will appreciate. It’s perfect if you want an easy whole food breakfast, a healthy breakfast whole foods style meal, or ideas that support a flat tummy breakfast approach with real, unprocessed ingredients.

You’ll also learn how to portion food for your goals, with easy tweaks for a high protein high carb breakfast, or a lighter high protein breakfast no carb option. Think of this as a flexible whole breakfast template you can customize day after day for highly nutritious meals that actually keep you full.

Time Breakdown

• Prep Time: 10 minutes
• Cook Time: 8 minutes
• Total Time: 18 minutes
• Servings: 1 plate (easily doubled)

Ingredients List

Base High Protein Breakfast Plate

• 2 large eggs (fried, scrambled, or poached)
• ½ cup plain Greek yogurt (2% or higher for creaminess)
• 1 slice whole-grain or sourdough toast
• ¼–½ avocado, sliced (for healthy fats breakfast)
• ½ cup cherry tomatoes, halved
• Handful baby spinach or mixed greens
• 1–2 tsp olive oil (for drizzling)
• Salt & pepper to taste
• Pinch paprika or chili flakes (optional)

Optional Add-Ons (Choose Your Style)

For High Protein High Carb Breakfast:

• ½ cup cooked oatmeal or ½ cup roasted sweet potato cubes

For High Protein Breakfast No Carb Style:

• Skip the toast, add:
  • Extra ½ avocado or
  • ¼ cup cottage cheese or
  • Extra egg white for more protein

Kitchen Tools You’ll Need

This recipe doesn’t require fancy gadgets, just a few reliable kitchen basics to keep everything simple and stress-free:

• Nonstick skillet or frying pan
• Small saucepan (if making oatmeal or sweet potatoes)
• Toaster (or toaster oven)
• Cutting board
• Sharp knife
• Mixing bowl (for yogurt or scrambled eggs)
• Measuring cups & spoons

Step-by-Step Beginner-Friendly Instructions

1. Prep your veggies & toast
   Slice avocado and tomatoes, rinse spinach or greens.
   Toast your whole-grain bread until golden.
2. Cook the eggs
   • For fried: Cook in a lightly oiled skillet 2–3 minutes per side.
   • For scrambled: Whisk eggs with a splash of water; cook, stirring, until just set.
     Eggs should be soft, not rubbery.
3. Build your yogurt side
   Add Greek yogurt to a small bowl.
   Optional: sprinkle with a pinch of salt and pepper or herbs for a savory twist.
4. Assemble the plate (Whole Breakfast style)
   • Place toast on plate.
   • Top with eggs or serve eggs alongside.
   • Fan avocado slices nearby.
   • Add tomatoes and spinach for color and fiber.
5. Drizzle healthy fats
   Drizzle olive oil over greens and tomatoes.
   Season with salt, pepper, and paprika or chili flakes if you like a kick.
6. Customize your macros
   • For high protein high carb breakfast: add oatmeal or sweet potato to the plate.
   • For high protein breakfast no carb: skip the bread, add more avocado or cottage cheese.
7. Serve & enjoy
   This is an easy whole food breakfast that looks like a café plate but takes under 20 minutes. 🌞

Pro Tips

1. How to portion food simply:
   • Protein: palm-sized (eggs, yogurt, cottage cheese).
   • Carbs: cupped-hand sized (toast, oats, potato).
   • Fats: thumb-sized (olive oil, avocado).
2. Flat tummy breakfast tip:
   Focus on protein, fiber, and healthy fats; limit added sugar and ultra-processed foods.
3. Meal prep shortcut:
   Boil eggs, pre-chop veggies, and portion yogurt into jars for grab-and-go plates.
4. Make it vegetarian:
   Keep eggs & dairy; skip deli meats or processed proteins.

Nutrition Table

Disclaimer

Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. This content is for informational purposes only and is not medical advice. Please consult a nutritionist or healthcare professional for personalized guidance.

High Protein Breakfast

A customizable high-protein breakfast plate featuring eggs, Greek yogurt, avocado, and vegetables — perfect for a nutritious, filling start to your day.

Print Recipe Pin Recipe

Course: Breakfast, Brunch

Cuisine: Healthy, High Protein

Calories: 360

Ingredients Equipment Method Nutrition Notes

Ingredients

  

• 2 eggs
• 1/2 avocado
• 1/2 cup plain Greek yogurt
• 1 slice whole-grain or sourdough toast (optional)
• 1/2 cup fresh spinach or mixed greens
• 1/4 cup cherry tomatoes, halved
• 1 tsp olive oil
• to taste salt and pepper
• 1 tsp seeds (chia, flax, or hemp, optional)

Equipment

• toaster or pan
• Knife and cutting board
• skillet or pot (for eggs)
• serving plate

Method

 

1. If using toast, toast the bread to desired crispness. Wash and prep spinach and cherry tomatoes.
2. Cook eggs to your liking (boiled, scrambled, or poached).
3. On a plate, add Greek yogurt, eggs, sliced avocado, spinach, and tomatoes. Add toast if desired.
4. Drizzle olive oil over veggies, season with salt and pepper, and sprinkle seeds if using. Serve immediately.

Nutrition

Calories: 360kcalCarbohydrates: 16gProtein: 25gFat: 22gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gCholesterol: 190mgSodium: 300mgPotassium: 620mgFiber: 5gSugar: 4gVitamin A: 950IUVitamin C: 10mgCalcium: 130mgIron: 2.4mg

Notes

Use soft-boiled, scrambled, or poached eggs depending on preference. Swap Greek yogurt for cottage cheese or dairy-free alternatives. Add toast for extra carbs or skip for low-carb versions.

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Conclusion

This high protein breakfast is more than just a quick plate it’s a flexible, whole-food framework you can adjust to your taste, macros, and goals. Whether you need a flat tummy breakfast, a balanced high protein high carb breakfast, or a lighter high protein breakfast no carb option, this simple formula has you covered. With a few everyday ingredients, you can build a whole breakfast that looks beautiful, tastes amazing, and actually keeps you full.

FAQs