Muscle for life

5 Healthy High-Protein Breakfast Recipes

5 Healthy High-Protein Breakfast Recipes

I’m always on the hunt for healthy breakfast recipes, and here are 5 that are extremely tasty and quick and easy to make.


Sure, you can skip breakfast if you want…but then you’ll miss out on all kinds of delicious foods that you can start your day with! 🙂 (And no, I’m not talking sugary cereals, pastries, or other crap.)

In this article, I want to share with you 5 healthy breakfast recipes that not only satisfy your sweet tooth, but provide you with plenty of protein and micronutrients as well.



Chia Seed French Toast


Picture courtesy of Lovely Pantry


This is a delicious, super-filling breakfast to enjoy before a day of heavy training. The worst part about brunch dishes is the generous pour of maple syrup, but there are healthy replacements that are just as satisfying.

Instead, top with all-natural peanut butter and banana slices. Or, mix a teaspoon of maple syrup and a drop of vanilla extract into 1/4 cup plain nonfat Greek yogurt, and serve with fresh berries.

Serves 1


1 large egg

1 egg white

1/2 scoop protein powder

Dash cinnamon

2 slices sprouted whole-wheat bread

2 tsp. chia seeds.


1. Beat together the whole egg and egg white in a medium-sized bowl. Mix in protein powder and cinnamon.

2. Spray a large frying pan with coconut oil, and wipe excess with a paper towel. Heat over medium-high.

3. Dip a slice of bread in the egg mixture, and flip it over so both sides can soak it up. Lay it in the frying pan. Repeat with the second slice, and pour any remaining mixture over top. Sprinkle with chia seeds. Flip after about 2 minutes, once the egg has cooked enough to set. Continue cooking for one minute, until golden brown.

Nutrition Facts

Calories: 368

Protein: 30 g

Carbs: 38 g

Fat: 11 g


Oatmeal Raisin Quinoa Breakfast Cookie


Picture courtesy of Running to the Kitchen


What better than cookies for breakfast, the diet all little kids dream of? Feel like you’re being bad while being good with these cookies. They have all the makings of a balanced breakfast, and they’re super easy to whip up.

If you have 20 minutes to spare in the morning, you can enjoy these fresh from the oven.

Serves 4


1 ripe banana

1 egg

1/2 tsp. vanilla extract

3/4 cup oats

1/2 cup cooked quinoa

1/4 cup raisins

1/2 tsp. salt


1. Preheat the oven to 350°F.

2. In a large bowl, beat the egg with a fork. Add the banana and vanilla extract, and mash all together.

3. Add the oats, quinoa, raisins, and salt, stirring with a hefty spoon until well combined.

4. Drop batter onto a greased cookie sheet, diving it into 8 or 10 cookies.

5. Bake for 12 to 15 minutes, until just browning around the edges.

Nutrition Facts (Per Serving)

Calories: 133

Protein: 8

Carbs: 21

Fat: 2


Sweet Potato Pancake with Smoked Salmon and Tarragon-Yogurt Sauce


Picture courtesy of Bay Area Bites


This breakfast will have you thinking you’re at a gourmet brunch so it’s a recipe to remember for holiday weekends.

Although a spin on latkes and lox, this dish is far from traditional. It incorporates baked sweet potatoes for more nutritional value and fresh tarragon to bring the basic ingredients to a whole new level.

Serves 2



1 medium-sized sweet potato

1/2 cup oat flour

1 large egg

4 egg whites

1/2 teaspoon vanilla extract

1/4 cup fat-free plain yogurt


1/3 cup plain non-fat Greek yogurt

2 tsp. fresh tarragon, minced

1 tsp. lemon zest

1 tsp. lemon juice

1 tsp. maple syrup

6 oz. smoked salmon (lox)


1. To make the tarragon-yogurt sauce, finely chop fresh tarragon. In a small bowl, mix together 1/3 cup yogurt, 2 tsp. tarragon, maple syrup, zest and a splash of fresh lemon juice. Store in the fridge, preferably overnight, to allow the yogurt to soak up the flavors.

2. Bake the sweet potato in the microwave for five minutes, puncturing the skin with a fork several times and wrapping it in a paper towel. Run it under cool water, and remove the skin with a knife.

3. Blend the baked sweet potato until smooth, and transfer to a large bowl. Add oat flour, egg, egg whites, vanilla extract, and remaining yogurt.

4. Spray a pan with olive or coconut oil, and wipe away the excess with a paper towel. Keep that on hand to regrease the pan after cooking the first pancake.

5. Spoon half the batter into the pan, and cook for a couple minutes, until it starts to set. Flip the pancake and cook for another 30 seconds to a minute. These pancakes will be beautifully golden brown because of the sweet potatoes. Repeat to make the second pancake.

6. Top each pancake with half of the lox and a generous dollop of tarragon-yogurt sauce.

Nutrition Facts (Per Serving)

Calories: 371

Protein: 39

Carbs: 38

Fat: 8


Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Greek Yogurt Goji Cereal Parfait


Picture courtesy of Food, Sweat, & Inspiration


A nutritious breakfast doesn’t need to take a lot of time. Give your favorite breakfast cereal new life by preparing a parfait in minutes.

A Greek yogurt parfait is a highly versatile breakfast since you can swap out whatever fruits and cereals you prefer, and it’ll make a great snack or sweet evening treat too.

Serves 1


6 oz. plain non-fat Greek yogurt

1/2 scoop vanilla whey protein powder

1 tsp. honey

1/3 cup Peace Cereal Goji Berry

1/2 ripe mango, diced


1. Mix the protein powder and honey into the Greek yogurt.

2. Starting with the granola, followed by the yogurt and the mango pieces, layer all ingredients together in a tall glass or dish.

Nutrition Facts

Calories: 298

Protein: 28

Carbs: 46

Fat: 2


Zucchini Muffins


Picture courtesy of Kalyn’s Kitchen


There’s nothing easier to eat on the go than a portable pastry, and you can make a batch on your day off and freeze them to enjoy later. Pop them in the toaster oven while you wait for your coffee to brew, or pull one out to defrost overnight.

This recipe is well-balanced with zucchini, eggs, coconut, and stevia – but don’t forget to try out these high-protein muffin recipes too for breakfast variety.

Serves 8



2 Tbsp. coconut flour

1/4 cup unflavored whey protein powder

4 eggs

3 Tbsp. coconut oil

1 cup grated zucchini

30 drops stevia

1/2 tsp. cinnamon

1/4 tsp. nutmeg

1 tsp. vanilla extract

1 tsp. apple cider vinegar

1/2 tsp. baking soda


1. Preheat the oven to 350°F. Line or grease 8 cups of a standard muffin pan.

2. In a large bowl, mix coconut flour, protein powder, and eggs until smooth.

3. Add all remaining ingredients, and stir until just combined.

4. Divide batter among the prepared muffin cups, and bake for 20 to 25 minutes. The muffins will be raised and slightly browning.

Nutrition Facts (Per Muffin)

Calories: 99

Protein: 5

Carbs: 2

Fat: 8

What did you think of these healthy breakfast recipes? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.


What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

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Leave a Comment!
  • Jennifer Maxine

    These loook amazing!!!! And I love your Shredded Chef Recipe Book! Any chances you’ll do another one??

    • Michael Matthews

      Thanks! Yup, already working on the next! Going to be for one-pot cooking!

  • Aunsha

    Are these recipes good for pre or post workout for someone that works out in the morning?

    • Michael Matthews

      You can have them whenever you want! Just make sure they fit your numbers.

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  • Ryan Tapia

    hi Michael,

    Im actually just curious about something. I am wondering if it’s possible to become a Legion Athletics sponsored athlete. Im very curious to find out if you are sports or athletic sponsorships. I have been using many of the techniques that you’ve discussed since i have started my quest for the perfrct physique, and they ahve helped me overcome morbid obesity and achieve my current comptition-level physique. I’m very interested in promoting you on my social media pages and in my videos, as well as promote you to my clients and friends. I’m an all natural athlete who just wants to be more successful and i think that, by working with you, i’ll be able to get there. here is my Facebook page for further information: Team Sych fitness

    • Hey Ryan!

      We will be doing more in the way of sponsorships later this year. Shoot me a link to your social media profiles?

      • Ryan Tapia

        Thanks for the info..
        TeamSychFitness on facebook… still trying to get more followers on that page, but the engagement is very good, i think..
        On that note, people reading this, please like my page on facebook. TeamSychFitness.. hahahaha.. sorry for the weird ad.

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