High-protein breakfast recipe
Whether you're getting ready for a workout or just want a solid start to your day, this trio of breakfast delights that is our high-protein breakfast is sure to elevate your morning routine. Picture a creamy bowl of blueberry-infused oat porridge, a savoury egg sandwich with fresh chives, and a bright blueberry protein milk drink. The ideal blend of sweet and savoury, this breakfast is sure to entertain all the taste buds.
Ingredients
Protein porridge
|
Rolled oats
|
40 g |
|---|---|
|
Milk
|
200 ml |
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Chia seeds
|
½ tbsp |
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Cardamom seeds, crushed
|
½ tsp |
|
Salt
|
1 pinch |
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Frozen blueberries
|
65 g |
|
Cottage cheese
|
125 g |
|
Banana
|
½ |
|
Peanut butter
|
1 tbsp |
Egg sandwich
|
Coarse bread
|
1 slice |
|---|---|
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Butter & canola oil (for spreading/toasting)
|
|
|
Boiled egg
|
1 |
|
Finely chopped fresh chives (to taste)
|
To serve
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Protein milk drink, blueberry
|
200 ml |
|---|
Instructions
Adjust boiling times for your preferred egg texture
Personalise your high-protein breakfast with eggs boiled to your taste. Soft-boiled eggs with a runny yolk need four to six minutes in boiling water. If you prefer a slightly firmer, jammy yolk, aim for eigh minutes. For fully set yolks, boil the eggs for 10-12 minutes. Start timing once the water reaches a rolling boil and adjust based on your preference.
Pre-prep the ingredients for a quick high-protein breakfast
Streamline your morning routine by prepping the ingredients in advance. Cook and peel the eggs ahead of time, storing them in an airtight container in the refrigerator for up to a week. Measure out the oatmeal, chia seeds, cardamom, and salt, and store them together in a small jar or bag for easy use. You can also portion the peanut butter and cottage cheese into individual containers. With these steps, assembling your high-protein breakfast becomes quick and effortless.
Peel your boiled egg like a pro
Peeling boiled eggs can be tricky, but a few simple techniques can make it effortless. Start by placing them in an ice bath immediately after cooking – this shocks the eggs, stops the cooking process, and helps separate the shell from the egg white. Once cooled, gently tap the egg on a hard surface to crack the shell all around. Roll the egg between your hands to loosen the shell further. Begin peeling at the wider end, where the air pocket is typically located, as this gives you a better grip. If the shell sticks, peel the egg under a stream of running water to help lift the shell cleanly. These tips ensure perfectly peeled eggs every time, ready to complement your high-protein breakfast.
Questions about high-protein breakfast
For a delightful start to your day, choose our protein-packed breakfast – combining sweet and savoury to create a perfectly balanced dish. Below, we answer common questions and share tips to help you easily prepare and enjoy this meal.
Why is my porridge lumpy?
How can I make my porridge creamier?
What bread can I use for my egg sandwich?
Nutritional values
Nutritional value, per
665 Kcal
| Fibre | 9.6 gram fibers |
| Protein | 46 |
| Carbohydrates | 68.1 |
| Fat | 22.8 gram |
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Vary your egg preparation
Switching up how you prepare your eggs can bring exciting new textures to your egg sandwich. Scrambled eggs bring a fluffy and comforting element – simply whisk the egg with a splash of water, cook over low heat, and stir gently for soft, creamy curds. For an extra indulgent twist, borrow a spoonful of cottage cheese from your porridge topping to mix into the scrambled eggs – this adds creaminess and a subtle tang that takes the flavour to the next level.
Poached eggs are another elegant choice, with their delicate whites and flowing yolk adding a luxurious touch. Experimenting with these styles ensures variety and makes every breakfast feel special.
Tips for cooking with chia seeds
Chia seeds are a versatile ingredient that add texture to this porridge, but they need proper handling to achieve the best results. When cooking, stir them into the milk early to allow them to fully hydrate and avoid clumping. Also stir regularly to ensure the chia seeds are evenly distributed and prevent them from settling at the bottom.
For an ultra-smooth texture, let them soak in the liquid for a few minutes before cooking, allowing them to soften completely. Following these tips will help you incorporate chia seeds seamlessly into your dish, resulting in a creamy, well-balanced porridge.
Artful presentation ideas
For the porridge, use the back of a spoon to create a smooth surface, then carefully layer the cottage cheese in a neat dollop at the centre. Fan out the banana slices around the edge of the bowl to create a circular pattern, and drizzle the peanut butter in thin, elegant streaks over the top. Save a few frozen blueberries and sprinkle them on top for pops of colour and a natural, vibrant contrast.
For the egg sandwich, slice the boiled egg cleanly and arrange the slices slightly overlapping on the buttered bread. Sprinkle the chives lightly across the top in a diagonal pattern for a refined touch. Finally, plate the porridge and sandwich side by side for a cohesive and visually appealing breakfast presentation. These small details make your dish as beautiful as it is satisfying!
Nuanced tips for recipe perfection
Mastering this high-protein breakfast is all about attention to the small details that elevate the dish. After cooking, let the porridge rest for a few minutes to allow the chia seeds to thicken slightly, which enhances creaminess. When slicing the banana, aim for even, uniform pieces to ensure every bite has a perfect balance of flavour and texture. To make the peanut butter easier to drizzle, warm it slightly before adding it to the porridge.
For the egg sandwich, butter the bread while it’s still warm so the butter melts evenly, creating a rich base for the egg slices. Finally, take your time with the presentation, arranging the ingredients thoughtfully as described above to make the meal both visually appealing and delicious.
Can I reheat my high-protein breakfast?
Absolutely! For the porridge, transfer it to a microwave-safe bowl and heat it in short intervals, stirring between each to ensure even warming and to prevent the chia seeds from clumping. If it thickens during storage, add a splash of water before reheating to restore its creamy consistency.
For the egg sandwich, avoid reheating the entire assembly as the bread may become soggy. Instead, gently warm the boiled egg by placing it in hot (but not boiling) water for a few minutes. The buttered bread can be quickly refreshed in a toaster or warm skillet. With these tips, you can enjoy your breakfast leftovers without compromising their taste or texture.
