Breakfast is often hailed as the most important meal of the day, yet for many, it’s also the meal most lacking in protein. While it’s tempting to reach for carb-heavy options like cereal or toast, starting your day with a high-protein breakfast can make a world of difference in how you feel and function. Protein is essential for blood sugar balance, satiety, and sustained energy, helping you avoid the mid-morning slump and stay fueled throughout your busy day.
So, how much protein should you aim for? A simple approach is to divide your daily protein needs by three if you plan to eat three meals during the day. This way, you’re building a strong protein foundation at each meal, and any snacks you enjoy later can be an extra boost. At a minimum, I recommend at least 20 grams of protein at breakfast for most people.
Since you understand the value of fueling your day with a high-protein breakfast, I will be sharing a series of recipe posts over the next month that highlight some of my favorite high-protein breakfast “bowls” to make it easy and delicious to eat at least 20 grams of protein each morning.
I love eggs, but I will intentionally share some egg-free options for those that don’t share my egg enthusiasm.
Don’t let formal recipes distract from the simple fact that you don’t need a recipe at all- scrambled eggs, a couple turkey sausage links, and high protein whole grain toast is a simple and delicious way to meet your protein needs at breakfast – add some veggies for extra health benefits. All but the toast can be prepared the night before for a quick high-protein meal in the morning.
In this post, I’ll share one of my favorite breakfast recipes- a high protein power bowl full of delicious nourishing ingredients to help you rise and shine with confidence. Let’s dig in!
Start Your Day With A Mediterranean Egg Breakfast Bowl
The Ingredients
- 2 large eggs
- 1/2 cup cooked quinoa
- ¼ cup white bean (garbanzo, cannellini)
- 1/4 cup crumbled feta cheese
- 1/2 cup cherry tomatoes, halved
- 1 clove garlic, minced
- 1/4 cup baby spinach
- 1 tbsp olive oil
- Salt and pepper to taste
- Chopped fresh herbs (parsley, basil or orgeano)
Here's Why You'll Love It
This breakfast bowl is not only delicious but also packed with nutritional benefits:
- Protein Powerhouse- Eggs and quinoa provide high-quality protein to fuel your day.
- Heart-Healthy Fats- Extra virgin olive oil supports cardiovascular health.
- Gut-Friendly Fiber- Spinach, cherry tomatoes, and white beans offer fiber to keep your digestive system healthy.
- Mediterranean Magic- With its vibrant flavors and wholesome ingredients, this bowl brings a taste of the Mediterranean right to your kitchen.
This recipe aligns with principles of the Mediterranean diet, known for its anti-inflammatory, heart-healthy benefits. It’s rich in antioxidants, vitamins, and minerals to support overall wellness. Here’s how each ingredient contributes:
- Eggs- A source of high-quality protein and essential nutrients like choline, which supports brain health.
- Quinoa- A gluten-free grain packed with protein, fiber, and essential amino acids.
- White Beans- A great source of plant-based protein and fiber, promoting satiety and blood sugar balance.
- Spinach- A leafy green loaded with iron, vitamins, and antioxidants.
- Cherry Tomatoes- Rich in vitamin C and lycopene, which are good for skin and heart health.
- Olive Oil- A cornerstone of the Mediterranean diet, providing healthy monounsaturated fats and anti-inflammatory benefits.
Make It Your Own
One of the best things about this breakfast bowl is its versatility. Customize it to suit your taste or dietary preferences:
- Replace one or both eggs with egg whites to reduce saturated fat.
- Swap white beans for black beans or lentils.
- Add sliced avocado for extra creaminess.
- Sprinkle fresh herbs like parsley or basil for added flavor.
Mediterranean Breakfast Bowl
Equipment
- skillet
Ingredients
- 2 large eggs
- 1/2 cup cooked quinoa
- 1/4 cup white bean (Garbanzo, Cannellini)
- 1/4 cup crumbled feta, reduced fat
- 1/2 cup cherry tomatoes, halved
- 1 clove garlic, minced
- 1//4 cup baby spinach
- 1 tbsp extra virgin olive oil
- garlic salt and pepper to taste
- fresh chopped herbs like parsley, basil or oregano, optional
Instructions
- Crack the eggs into the skillet and scramble or cook sunny-side up to your preferred doneness.
- You can add the vegetables raw, but if you prefer them warmed or cooked, add olive oil to a skillet and gently saute garlic, tomatoes and spinach until the spinach is wilted. You can also add the beans to warm them in this step.
- Assemble your bowl by adding quinoa at the base. Top with beans, eggs, and vegetables and sprinkle with feta cheese on top. Season with garlic salt and pepper. Sprinkle with freshly chopped herbs for extra flavor.
Looking for more delicious and satisfying high-protein breakfast ideas to keep you full and energized all morning long? Whether you love sweet or savory, these protein-packed recipes will help you power through your day. From easy egg dishes to protein-rich parfaits, this roundup has everything you need to start your day strong!
