Rise and Shine! Start your day off right with this collection of healthy breakfast recipes. Whether you’re rushing out the door or savoring a slow morning, these recipes are crafted to keep you satisfied, energized, and feeling your best. Packed with wholesome ingredients, they’re the perfect way to support your health goals and set the tone for a successful day ahead!
CINNAMON ROLL Mix 25g flour, 15g whey protein, and 50g nonfat greek yogurt together until a dough is formed. Roll out the dough, brush with melted butter, and sprinkle erythritol (or sweetener of choice) and cinnamon evenly over the top. Roll the dough into a bun shape and bake in an oven-safe dish at 340F for 10 minutes.
FRENCH TOAST In a bowl, combine 1/2C egg whites, 2Tbsp skim milk, 1tsp cinnamon, 1tsp vanilla extract, and 1tsp honey (or sweetener of choice). Soak 2 pieces of whole grain (or your choice) bread in this mixture. Heat a nonstick pan over medium heat and add butter/spray oil if needed. Cook each piece of soaked bread for 1-2 minutes on each side (or until golden). Finish with your favorite toppings and enjoy!
BAKED EGG CUPS Preheat oven to 350F and lightly grease muffin tin with avocado oil (or any spray oil). Scramble 6 eggs together with 2/3C cottage cheese, 1/4C milk, 1/4C shredded cheese, salt and pepper, and any other add ins you would like! Bake for 12-14 minutes and let cool before digging in!
2 INGREDIENT HIGH PROTEIN BAGELS In a bowl, combine 1C plain greek yogurt with 2C almond flour (or flour of choice). mix until dough forms. Separate dough into sections and roll each section into a bagel shape. Place on baking tray and apply egg wash (1 egg+1Tbsp water) to tops. Bake at 350F for 25-30 minutes- let cool before slicing and enjoy with your favorite toppings/fillings.
HIGH PROTEIN BLUEBERRY MUFFINS Preheat your oven to 375F while you combine 3 large eggs, 1.5 scoops vanilla protein, 1Tbsp apple cider vinegar, 2Tsp lemon juice, 113g unsweetened applesauce, 56g flour of choice, 1/2tsp salt, 1Tbsp sweetener of choice, and 110g blueberries. Evenly distribute your mix into a lightly greased or nonstick muffin pan and bake at 375F for 15-20 minutes!
Preheat oven to 300F; Combine 4C organic oats, 1/2C pecan pieces, 1/2C raw sunflower seeds, and 1/2C coconut. (All add-ins are completely interchangeable for your favorite alternative). In a saucepan, melt 1C coconut oil with 1/2-3/4C honey; take off the heat and add 1tsp vanilla extract. Pour this melted mixture over your combined dry ingredients and stir well. Bake on a baking sheet lined with parchment paper at 300F for 30 minutes- stirring occasionally until nicely browned. Remove from oven and let cool completely before enjoying and store in an air-tight container.
CARROT CAKE BAKED OATS Mash 2 ripe bananas, add in 2C rolled oats, 30g vanilla protein (or 1/4C flour of choice), 1/2tsp cinnamon, 1tsp baking powder, 1 medium grated carrot, 1/4C crushed walnuts or pecans, 1-2Tbsp honey or maple syrup, and 1.5C milk. Stir all together, bake at 350F in an oven-safe dish for 35-40 minutes or until golden and firm. Allow oats to cool in baking dish and add on topping (160g greek yogurt with 50g reduced fat cream cheese). Best if served after refrigerating for 12 hours and with a sprinkle of leftover nuts on top.
HIGH PROTEIN DOUBLE CHOCOLATE MUFFINS Combine 1/2C high protein pancake mix, 1/3C cocoa powder, 1/3C sweetener of choice, 1tsp baking powder, 2 eggs, 3/4C nonfat greek yogurt, and 1/4C milk. Fold in chocolate chips and evenly distribute batter into nonstick muffin tin. Bake at 400F for 20 minutes and allow to cool before taking a bite!
BAKED EGG CASSEROLE Preheat oven to 350F and lightly spray your oven safe dish of choice with oil; place a burrito-sized tortilla into the pan. In a separate bowl, mix together 3 eggs, 1/3C cottage cheese, 1/4C mozzarella cheese, salt and pepper, and any other add-ins/seasonings you would like! Add your egg mixture on top of the tortilla and bake for 15-20 minutes or until eggs are set. Allow to cool and slice up!
AVOCADO TOAST Toast your favorite bread (I recommend whole grain or sourdough), slice (or mash) avocado and layer on top of toasted bread with your favorite seasonings. For extra protein, I recommend mashing the avocado with cottage cheese or eating this dish with eggs!
BREAKFAST COOKIES In a bowl, combine 1 mashed ripe banana, 1/4C nut butter, 1tsp cinnamon, 1/2Tbsp chia seeds, and 2Tbsp maple syrup (or honey). Add in 1/4C pumpkin seeds, 1/3C raisins, and 1C oats and stir until well combined. Place mixture in the refrigerator for 15-20 minutes and then scoop approximately 6 cookies onto a lined baking sheet. Bake at 375F for about 12 minutes
HIGH PROTEIN CHOCOLATE BLENDED OVERNIGHT OATS Add 3+1/2C milk, 2C oats, 3/4C chocolate protein powder, 4Tbsp chia seeds, 1-2Tbsp maple syrup (or honey), 2Tbsp unsweetened cocoa powder, and 2tsp vanilla extract into a blender and blend until smooth. Pour into 4 containers with lids and let sit in the fridge overnight or for at least 2 hours. Top with fruit/chocolate chips and enjoy!
FLUFFY HIGH PROTEIN PANCAKES MIX Blend 1/2C cottage cheese, 2 eggs, 2Tbsp milk, 1Tbsp melted butter, and 1Tbsp maple syrup until smooth. In a separate bowl, sift together 1C flour of choice and 1+1/2tsp baking powder. Add in your blended mixture and fold in until fully mixed. Fold in any mix-ins like blueberries or bananas (optional) and cook like normal pancakes.