How to Get 30+ Grams Protein at Breakfast in under 5 minutes

You know you should be eating breakfast and not just having coffee for breakfast. You keep hearing you need more protein, but your mental load is at a max every morning with packing lunches, getting kids dressed and fed and out the door. Don’t worry, I’ve got you covered. With a few go-to, high-protein options that take less than 5 minutes to prep or can be made ahead, you can easily boost your protein intake without added stress.

Why You Need More Protein at Breakfast: Protein is a crucial part of a balanced diet. It helps keep you fuller longer, stabilizes blood sugar, and fuels your muscles, especially if you’re squeezing in workouts during nap time! If you haven't prepped anything and are moving fast, you are probably relying on quick, carb-heavy options like toast or cereal, which can lead to energy crashes and cravings by mid-morning. Like you have time for that - no way.

By simply incorporating 1-2 easy, protein-packed breakfasts into your weekly routine, you’ll notice a big difference in how you feel. These meals will not only support your wellness goals but also help you tackle the day with more energy and less hunger.

My Simple Protein Breakfast Hack: The key to stress-free mornings? Rotation. I pick 1-2 high-protein breakfasts that I know I can whip up in under 5 minutes or prep the night before. That way, I don’t have to make decisions when my brain is still waking up (or when I’m busy helping my kids with their shoes!). Having these reliable options helps me avoid the temptation of just eating their breakfast leftovers or snacking on dry cereal.

Here are My Favorite Go-To Protein Breakfasts:

1. Overnight Oats

   • It takes 5 minutes to prep the night before and is ready to eat by morning. Top with nuts, seeds, and berries for an added boost.

   • Pro Tip: Add protein powder or Greek yogurt for an extra 10-20 grams of protein!

2. Kodiak Protein Pancakes

   • Mix with milk instead of water to increase the protein content. Add some berries or bananas and top with Greek yogurt to easily hit 40 grams of protein.

   • Great for weekend mornings or when you need a hearty meal to keep you full until lunch!

3. Sprouted Toast with Cottage Cheese, Hard-Boiled Eggs, or Smoked Salmon

   • If you prefer a savory breakfast, this option is for you! Sprouted toast topped with protein-rich options like cottage cheese or smoked salmon will keep you full and satisfied.

   • Pair with some fruit for a balanced meal.

4. High Fiber/Protein Cereal with Milk

   • This is the ultimate quick-fix breakfast. Use a high-fiber/protein cereal, add soy or dairy milk, and sprinkle some hemp seeds on top for an added boost. Done in 2 minutes!

5. Chia Pudding

   • Another 5-minute prep wonder! Chia seeds are packed with fiber and protein, and you can prep them the night before. Top with fresh fruit, nuts, or granola in the morning for a complete meal.

     
     

Starting your day with a protein-rich breakfast is a small habit that can make a big impact on your energy levels, mood, and ability to keep up with your kids. Whether you have 2 minutes or 5, these easy breakfasts will fuel you up and keep you feeling full until lunch.

Have a favorite protein-packed breakfast that I didn’t mention? Share it with me so I can let others knows or tag me in your breakfast photo over on Instagram!