5 high protein breakfasts

PT and former chef Ryka Johnson shares his top brekkies to make at home that are both healthy and delicious.

Some people subscribe to the old adage that breakfast is the most important meal of the day, and others don’t. Maybe it is for some people and not for others, depending on their unique genetics, physiology and metabolism.

If you fall into the former camp, you’ll want to make sure that your first meal upon waking is packed with the good stuff you need to get your active day off to the right start. So, here are five great breakfasts, most of which can also double as snacks, that are both healthy and delicious.


Eggs shakshuka

It may be a firm fixture of Aussie café menus these days, but this Middle Eastern dish is quick and simple enough to whip up at home.

Ingredients

  • 1.5 tbsp tomato paste
  • 1 cup chopped tomatoes
  • ½ tsp ground cumin
  • 1 tsp paprika
  • Pinch of salt and pepper
  • 2 sprigs coriander
  • 3 eggs
  • ½ cup broad beans or butter beans (cooked)

Method

  1. In a small steel or clay pot cook the tomato paste and spices.
  2. Add the chopped tomatoes and cook until they are soft.
  3. Add the broad beans.
  4. Roughly even out the tomato and bean mixture and crack the eggs on top, baking until the eggs are cooked.
  5. Top with coriander and a touch of salt and pepper to season.

Serve in the pot and enjoy – being careful because the pan is very hot!


Banana protein mug cake

I’m not going to lie, this one’s a favourite when I’m feeling lazy but still want to eat healthily, which is a lot more than you might think!

Ingredients

  • ½ banana
  • 1 tbsp gluten free flour
  • 2 tbsp pea protein
  • 1 tbsp Dutch cocoa powder
  • ¼ tsp baking powder
  • 1/3 cup almond milk (or soy milk)

Method

  1. Blend all ingredients together in a mug.
  2. Microwave on high for between 1 min to 1:30

Grab a spoon and tuck in!


Chia pudding

A little prep before you go to bed means you can wake up to a nutritious little bowl of goodness the following morning.

Ingredients

  • 6 tbsp chia seeds
  • 1 cup unsweetened soy milk
  • 1 cup unsweetened coconut milk
  • 1 tbsp maple syrup

Method

  1. Mix all ingredients together in a glass or jar.
  2. Place in the fridge to set overnight.

Top with berries or other fruit for a wonderful start to your day!


Bacon, egg and leek muffins

The addition of some vegies not only gives these brekkie staples some extra colour, but also some extra fibre and health benefits.

Ingredients

  • 3 eggs
  • ¼ cup soy milk
  • Salt and pepper to taste
  • 2 rashers short cut bacon, roughly chopped
  • 1 leek, sliced
  • 100gm rocket (or spinach)

Method

  1. Heat a small frypan on high and add bacon.
  2. Fry the bacon until the fat starts to come out.
  3. Meanwhile, slice the leek and add to the bacon.
  4. Sauté the leek until it is soft and translucent.
  5. Mix the eggs, milk, salt and pepper together in a bowl.
  6. Add the rocket to the bacon and leek, and stir through until wilted.
  7. Add the sautéed ingredients from the frypan to the bowl of egg mixture and stir.
  8. Divide into patty pans, filling three-quarters of the way up.
  9. Bake at 160 degrees for around 15-18 minutes, until they are set.

These are fantastic hot from the oven, but also great to cook the night before so you have a hearty breakfast or snack to go.


Stuffed date protein balls

Made the night before, these make for an instant breakfast or a snack the next day. The nuts and seeds provide not only good fats but also protein to keep you going through the day.

Ingredients

  • 12 dates
  • 50g almonds
  • 50g sunflower seeds
  • 25g chia seeds
  • 25g pumpkin seeds

Method

  1. Set aside 10 of the dates.
  2. Blend all the other ingredients together in a food processor until they stick together and you are able to make the paste into a ball.
  3. With a skewer, push the seeds out of the remaining 10 dates.
  4. Fill the hollow dates with as much of the nut mixture as they can hold.

Ryka Johnson
Ryka is a personal trainer at Fitness First Park Street in Sydney. A former chef at Rockpool restaurant, he revels in combining his passions for fitness and food every day.