Eggcellent Breakfast! Here are high protein breakfast recipes

By Giuliana Zegarra
Oct 03 2022

Eggcellent Breakfast! Here are high protein breakfast recipes

Traditionally, a doctor would advise to reduce the consumption of cholesterol-rich foods, especially eggs, to lower fat levels in your body. Now, eggs seem to be making a comeback. So, what has changed? 

For a long time, eggs have been associated with heart disease risk because of their high content of cholesterol. While the latter is true, just one egg yolk has 200 mg of cholesterol making it one of the richest sources of dietary cholesterol, large cohort studies showed that one egg per day was not associated with increased heart disease risk. 

Besides, eggs contain several nutrients that are good for both the body and the brain. Eggs are packed with nutrients such as: high-quality protein, zinc, important antioxidants like lutein and zeaxanthin that promote eye and vision health, and choline, a vitamin that supports memory formation. Plus, the fatty acids in an egg, about 5 grams, are mostly monounsaturated and polyunsaturated, which, as we now know, are the good fats your body needs.

What do we mean by high-quality protein in eggs?

As you might know, protein is an essential nutrient that supports the immune system, muscle growth and has many other health benefits. Protein can be found in animal and plant based foods but its quality varies. 

A protein is considered “high-quality” when it contains all nine essential amino acids that can be easily absorbed and used by the body. Amino acids are the building blocks that make up protein and play an important role in supporting key functions in the body, such as digestion and tissue repair. Eggs are a great example of a high-quality protein as all nine of these essential amino acids are found in eggs in a pattern that closely matches the body’s needs. While the protein in all foods offers health benefits, the protein in certain foods, like eggs, appears to be better digested and processed by the body. The protein quality in eggs exceeds 100%, compared to 37% for rice and 45% for wheat. Also, UN Nutrition found that the body can absorb and use 95% of the protein found in eggs.

The American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine agree that energy and macronutrient needs, especially carbohydrate and protein, must be met during times of high physical activity to maintain body weight, replenish glycogen stores, and provide adequate protein to build and repair tissue. The recommendation is to fill a quarter of your plate with protein-rich foods like eggs as part of a healthy diet.

Of course, this doesn’t give a green light to a breakfast omelet made out of eggs, and saturated/trans fats. For your body, scrambled eggs with vegetables on a whole-wheat toast is far different from fried eggs with cheese, sausages, ketchup and butter spread over a white toast. In this article we are going to give you ideas to fine-tune your morning consumption of eggs to get the best nutritional benefits and maintain a healthy body and mind.

Why Do We Eat Eggs for Breakfast, Anyway? 

Research showed that breakfast, foods eaten at the first meal of the day, may determine the amount of food consumed at the next meal. The fact that eggs contain high-quality protein may help satisfy hunger and help you feel satiated which may help reduce food intake later in the day.

In lean, young adults, egg breakfasts reduced the quantity of food intake at subsequent meals compared to a cereal breakfast. This other study compared the consumption of eggs, cereal and toast or a croissant during breakfast; the participants who had eggs showed increased satiety, less hunger and lower desire to overeat at lunch and dinner. In overweight and obese women, an egg breakfast produced greater feelings of satiety and reduced amount of food consummed at lunch, for the remainder of the day and the next 36 hours compared to a bagel-based breakfast. 

All in all, eggs eaten at breakfast lower the sensation of hunger, increase the sensation of satiety that can last for the whole day, ​​and decrease the consumption of calories at the following meal. This and the high-nutrient compound can explain why eggs were, are and will continue to be one of the best breakfast options.

5 Protein-Packed Egg Breakfasts That’ll Keep You Full All Morning Long 

Eggs are a quick and simple way to add a boost of protein to your breakfast without breaking the bank. If you’re looking for high-protein recipes, eggs should be present. Are you bored of having the regular boiled eggs? Add some variety to your breakfast and try these recipes. Each recipe here provides at least 20 grams of protein per serving to fuel you through the day. 

Egg & Cottage Cheese Breakfast Bowl


Nutrition Facts

Calories 308

Fat 19 g

Saturated Fat 4 g

Trans Fat 0 g

Sodium 592 mg

Sugars 5 g

Protein 23 g

Fiber 3 g

Carbohydrate 15 g


1 hard or soft boiled egg (fried works too!)

½ cup ( 125 mL ) cottage cheese

Half ripe avocado, pitted, peeled and sliced

2 radishes, sliced

½ cup ( 125 mL ) cucumber, sliced

1 tbsp ( 15 mL ) finely chopped chives and green onion (or herbs of your choice)

Pinch each salt and pepper


Place cottage cheese in the bottom of a bowl. Place egg, avocado, radish, and cucumber on top. Garnish with herbs, salt, and pepper.

You can substitute boiled eggs by fried or poached eggs

Homestyle Greek Omelet

Nutrition Facts

Calories 480

Fat 41 g

Saturated Fat 23 g

Trans Fat 1.5 g

Sodium 1160 mg

Sugars 6 g

Protein 21 g

Fiber 2 g

Carbohydrate 9 g

2 eggs

¼ tsp (1.25 mL) salt and pepper

2 tbsp (30 mL) butter, divided

½ small red pepper, finely chopped

½ small red onion, finely chopped

4 mushrooms, sliced (about 2 oz/60 g)

2 tbsp (30 mL) crumbled feta cheese

2 tbsp (30 mL) shredded Cheddar cheese

¼ cup (60 mL) banana peppers (optional)

¼ cup (60 mL) artichokes (optional)


  1. Melt 1 tbsp (15 mL) of butter in a medium non-stick skillet over medium heat. Cook red pepper, onions, mushrooms, and banana peppers and artichokes (if using), with salt and pepper for 10 to 12 minutes or until vegetables are softened and lightly golden. Remove and set aside.
  2. Whisk together eggs and salt and pepper; set aside.
  3. Wipe the same skillet with a paper towel, be careful not to burn yourself, and melt the remaining butter over medium heat; add the egg mixture and cook until eggs are almost done (about 1 to 3 minutes), gently lifting the edge with a spatula to allow uncooked eggs to flow underneath.
  4. Sprinkle half of the egg with vegetable mixture, feta and cheddar cheese. Fold uncovered half over top and slide onto plate.
  5. Garnish with your favorite toppings, like cherry tomatoes, olives and leafy greens.

Huevos Rancheros

Nutrition Facts

Calories 381

Fat 21 g

Saturated Fat 7 g

Trans Fat 0 g

Sodium 1090 mg

Sugars 4 g

Protein 21 g

Fiber 6 g

Carbohydrate 30 g

8 eggs

4 large corn tortillas

2 tsp (10 mL) vegetable oil

1 1/4 cups (315 mL) salsa

1 cup ( 250 mL ) refried pinto beans, warmed

⅓ cup ( 75 mL ) shredded Monterey Jack cheese

1 tbsp ( 15 mL ) chopped fresh cilantro

1 small avocado, diced (optional)

Sour cream (optional)


  1. Preheat the oven to 200°F (100°C).
  2. If tortillas are soft, spread out on the counter and let dry for 5 minutes.
  3. Heat oil in a large skillet over medium heat; heat tortillas one at a time, about 5 seconds on each side. Using tongs, transfer onto paper towels and keep warm in a preheated 200°F (100°C) oven.
  4. Break 4 eggs into the same skillet and cook until whites and yolks are done as desired. Transfer to a baking sheet and keep warm in the oven. Repeat with remaining eggs.
  5. Remove tortillas from the oven, place on individual plates and spread ¼ cup (50 mL) salsa and ¼ cup (50 mL) refried beans on each. Top each with two eggs. Add 1 tbsp (15 mL) of salsa and sour cream (if using) over each egg leaving the yolks exposed. Sprinkle equal amounts of cheese, cilantro, and avocado (if using) over each serving. Enjoy immediately.

Egg and Mushroom Cheese Crostini

Nutrition Facts

Calories 389

Fat 20 g

Saturated Fat 8 g

Trans Fat 0.3 g

Sodium 602 mg

Sugars 5 g

Protein 20 g

Fiber 2 g

Carbohydrate 36 g

4 eggs

1 tbsp (15 mL) olive oil

4 slices rustic bread (e.g. French, Italian, sourdough), thickly cut

½ cup ( 125 mL ) shredded Gruyere or Swiss cheese

2 tbsp ( 30 mL ) butter

2 large shallots, sliced

1 lb (0.5 kg) white or cremini mushrooms, sliced

2 cloves garlic, minced

4 cups spinach leaves

2 tbsp (30 mL) chopped fresh parsley

Salt and pepper, to taste


  1. Preheat the oven to 400°F (200°C).
  2. Brush both sides of bread with olive oil and place them on a baking sheet. Sprinkle each slice of the bread with about 2 tbsp (30 mL) of cheese. Bake for 10 minutes, then flip slices and bake until bread is crispy and golden, about 5 minutes more.
  3. In a large non-stick frying pan, heat butter. Add shallots and cook for 2 minutes, stirring occasionally. Add mushrooms and garlic and cook until softened, 4 to 5 minutes, stirring occasionally. Stir in spinach, parsley, salt and pepper. Cook for a minute until spinach has wilted. Remove mixture from pan and keep it warm.
  4. Heat any remaining oil in the same frying pan. Cook eggs until the whites and the yolks are cooked as desired. (A runny yolk makes a delicious “sauce” for this dish, but cook the yolks as you prefer.)
  5. Place toast on serving plates, cheese side up. Add the mushroom and spinach mixture over cheese, then add fried eggs on top. Sprinkle it with pepper to taste.

Egg and Mushroom Cheese Crostini

Nutrition Facts

Calories 320

Fat 20 g

Saturated Fat 9 g

Trans Fat 0.3 g

Sodium 680 mg

Sugars 6 g

Protein 25 g

Fiber 1 g

Carbohydrate 9 g

2 slices of smoked bacon

3 ounces cremini mushrooms, sliced

2 tbsp ( 30 mL ) jalapeno, seeds removed, diced

2 tbsp ( 30 mL ) pickled roasted red pepper, diced

4 eggs

⅔ cup (170 mL) milk

1.5 ounce brie cheese, cut into small cubes

salt & pepper to taste


  1. Preheat your oven to 350° F.
  2. In a non-stick skillet, cook the bacon over medium-low heat, flipping occasionally, until crispy. Remove to a plate and set aside. Add the mushrooms to the hot bacon fat and cook, turning occasionally. Remove them from the skillet to a plate and set aside. Add the jalapenos to the skillet, toss in the leftover liquid and cook for 2-3 minutes. Remove from the skillet to a plate and set aside.
  3. In two bowls, whisk together 2 eggs and ⅓ cup milk.
  4. Grease two individual baking dishes with oil (or butter).
  5. From one bowl, pour just enough of the egg mixture to barely cover the bottom of a baking dish. Add half of the mushrooms, jalapenos, peppers, cheese, and crumble one piece of bacon in. Pour in the remaining egg mixture. Repeat the process with the other bowl and baking dish.
  6. Bake uncovered, in the center of the oven for 30-35 minutes. The center of the quiche should be cooked, not jiggly when gently shaken. Serve topped with chopped chives, chili flakes and/or hot sauce.

Final Thoughts from The Barbell Beauties

Eggs offer a high-quality protein ingredient to your diet. In addition to the other health benefits mentioned above, the functional benefits of eggs can be enjoyed in almost every meal, but they are most efficient if consumed at breakfast. The recipes we shared in this article contain at least 20 grams of protein per serving, making them great options to your fitness nutritional goals. 

Bon appetit ! 

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