Are you actually not a breakfast person, or are you just an “I don’t have time for breakfast” person?
Most people skip this meal, not because they dislike it, but because in running out the door in the morning they don’t want to prepare, eat and clean up a whole meal every day.
This is where planning ahead is vital.
I’m going to give you two detailed recipes, one sweet and one savory, that I make on the regular so that I’m not eating the same breakfast every day.
THEN, I’m going to give you about a dozen other quick meal ideas that are simple to make once you have the basic ingredients.
Sausage, Egg & Cheese Cups
This is one of my very favorite recipes, because it’s quick, easy and super high in protein. There are virtually no carbs in this dish, which I also enjoy because then I can pick a carbohydrate side of my choice. Typically I will go with berries, whole grain or high protein toast, or a small cup of oatmeal with salt and keto syrup.
You can check out the full video on how I make these on my YouTube. (Please show some love and do subscribe).
The beautiful thing about this recipe is that you can put absolutely anything you want into it, just like an omelette. If you don’t like sausage, there’s ham. If you don’t like mushrooms, try sun-dried tomatoes.
Ingredients for 12 Egg Cups:
- 6 whole eggs
- 2 cups sliced mushrooms
- 1/4 cup shredded, part skim mozzarella cheese
- 1 tube (10oz) Jennie-O’s lean turkey breakfast sausage
- 3/4c egg whites
- 1 Tbl Garlic powder
- 1Tbl Oregano
- 2Tbl Dried, Minced Onions
- Preheat Oven to 400*F.
- Saute mushrooms and sausage, separately
- Whisk together eggs and seasonings
- Divide mushrooms and sausage evenly between cups
- Divide egg mixture between cups
- Spoon 1Tsp cheese into each cup
- Top with egg whites. Do not overfill, as eggs rise.
- Bake for 20 min.
- Remove from oven, let cool.
- Store in air tight container for up to six days.
The reason why I use dried onions is so that they soak up some of the moisture of the eggs and cause the cups to set well.
Be sure to spray the cupcake pan to ease the removal process.
When ready to eat, microwave for approximately 30 seconds on high, per cup being heated. My favorite things to top these with are guacamole, salsa or hot sauce!
Toaster Waffles (Or Pancakes)
Something I started doing years ago that sounds a little funny, but is totally helpful and legit, is making massive batches of protein pancakes and waffles at a time.
Then I portion them into Ziplock freezer bags, pull them out as I want to eat them, and pop them into the toaster. Sometimes I’ll even use them like English Muffin buns for breakfast sandwiches.
You can make this is just about any flavor based on the flavor of protein powder that you use, and the liquid add ins, however, you absolutely must use Level 1 Protein powder if you want these to turn out correctly.
I’ve said it before and I’ll say it again, baking with protein powder is highly specific, and if you don’t want a nasty, gummy, chewy product, get the right main ingredient.
I’m going to give three options for pancake mix, all of which I use and love, but which are individually suited to your nutritional needs:
Because I mass prep these pancakes/waffles, I do find it cheaper to order the bulk packages via Amazon than to purchase them individually from the grocery store.
Based on what you want your pancakes to taste like, the 1/2 cup of liquid ingredient that replaces the oil can be any of the following: pureed banana, applesauce, pumpkin puree, Greek Yogurt, pureed sweet potato, etc
- 2 cups mix of choice
- 2 scoops Level 1 Protein Powder
- 2 eggs
- 1/2 cup egg whites
- 1/2 cup puree of your choice
Blend all together, adjust consistency with milk of choice or by adding 1-2 Tbl of mix if too runny. Sometimes I’ll also add extra egg whites and make a product that is more like crepes.
This will, again, be based on the flavor profile that you want. I use pumpkin pie spice for Pumpkin pancakes, banana extract in banana pancakes, cocoa powder in chocolate pancakes, and vanilla extract in plain/buttermilk flavored pancakes.
- Sugar Free Chocolate Chips
- (Here is a version with no artificial sweeteners)
- White Chocolate Cocoa Mix (sweetened with stevia)
- Sliced bananas
- Shredded, unsweetened coconut (pina colada pancakes!)
- Finely diced pecans or walnuts
- PB and Me Powdered Peanut Butter
I like this brand specifically because it has no added sugars, unlike other powdered peanut butters. However, I have only been able to find it in specialty nutrition shops, or Amazon
- Sugar Free Syrup
I linked a Keto syrup above, but also like this one. It uses monk fruit as the sweetener, and comes in both chocolate and maple flavors.
- Over Easy Egg (with syrup- don’t knock it till you try it)
- Chocolate Maple Pretzel Protein Peanut Butter
(This stuff is straight crack.)
Remember to seal leftovers tightly in freezer bags so that they don’t get stale before you use them!
Protein Berry Parfaits
This is one of my favorite treats to portion out ahead of time. So yummy and easy.
- 2/3 cup 0% Greek Yogurt
- 1/2 scoop Level 1 Protein Powder
- 1/2 cup fresh berries/fruit
- 1/2 oz raw walnuts, slivered almonds, coconut, etc
- 1/2 cup Wildflower Granola
(Started and made by hand by an incredible single mom in south Florida, this granola is very low in sugar, high in protein and fiber, and so insanely delicious it’s unreal)
More Quick Breakfast Ideas:
- Wildflower granola (or other cereal) topped with Level 1 Blueberry Muffin or Vanilla Ice Cream protein shake
- Protein toast with Protein Peanut Butter
- Breakfast protein bagel sandwich with egg, ham and light cheese
(I also make these ahead of time, freeze and reheat. SO GOOD.)
- High protein smoothie:
-1/2 c berries or banana
-1 scoop Level 1 Protein Powder (recommend strawberry!)
-1/2 c spinach
-1/4 c Greek yogurt (I also use half an avocado for creaminess)
-3-4 cubes Ice
-Milk of choice to consistency
- Protein coffee- for you non breakfast eating types, maybe you need your calories to be in your morning drink. Level 1 Caramel Latte protein is the perfect addition to your morning cup of joe. Unlike low quality protein powders, it mixes seamlessly and has zero weird aftertaste.
(Can also blend instant coffee, protein powder, frozen banana, ice && milk of choice to make an out of this world frappe!)
I will take a scoop with me on the go and dump it into my Starbs order. #basicAF
- Protein Oatmeal- Be sure to cook your oats first, and with a little extra liquid, THEN mix in your Level 1 Protein Powder (recommend blueberry muffin).
If you microwave protein powder to the degree it takes to cook oats, it will become gummy. Call me weird, but I also love putting an egg over easy on top of oats. So, freaking good.
- Overnight protein oats- These can be made a million different ways, but a basic recipe goes like this:
-1/2 cup whole, rolled oats
-1/2-1 scoop Level 1 Protein Powder (gonna recommend cinnamon cookie batter or blueberry muffin for this one)
-Add ins: nuts, berries, chocolate chips, PB, etc
-Soak in milk of choice overnight in refrigerator
Why Breakfast Is Important
It’s not. Really. On the whole, as long as you hit your macros for the day, it doesn’t matter when you consume them.
However, based on your goals, breakfast may be an opportunity to properly fuel for training that you are missing out on. As a result, you aren’t training effectively and your results will be compromised.
Personally I always either wake up starving, or am famished when I get home from an AM workout, so these are perfect options that don’t require a huge process, cleanup or wait!
As always, the first thing I do in the morning is take my Opti-Greens and Micro-Factor, even before my coffee! Your body wakes up depleted in the morning, and you will reap the benefits all day long of giving it exactly what it needs!
So that’s it! If you found some fresh ideas, please hit share at the top of this post to spread the love!
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