6 quick protein-packed breakfast ideas to start your day right withenergy, balance, and lasting satiety

Looking for a protein-packed but yummy breakfast? These banana pancakes with egg and milk are the perfect balance of nutrition and energy. The egg provides high-quality protein, ideal for maintaining satiety, while the banana and flour give softness and flavor. You can enrich them with a spoonful of Greek yogurt or a dollop of peanut butter to further increase their protein value.

INGREDIENTS

• 1 banana (or 2)
• 1 cup flour
• 1 teaspoon baking powder
• 1 pinch salt
• 1 egg
• 1 teaspoon vanilla extract (optional)
• 2/3 cup milk
• 2 tablespoons chocolate chips (optional)

PROCEDURE

Cut a banana into slices. In a bowl, mix flour, baking powder and a pinch of salt, then add the egg, milk and, if you like, a little vanilla. Add the dark chocolate chips and mix. Heat a lightly greased pan, dip each banana slice into the batter, and cook the pancakes 2 minutes per side, until golden brown. Serve them hot, with or without a drizzle of agave syrup.

Avocado toast with poached egg is a balanced, protein e rich savory breakfast, ideal for starting the day with energy and no glycemic spikes. The egg provides noble protein and all the essential amino acids, while the avocado adds good fats and satiating fiber. The result? A complete dish, creamy and crunchy at the same time, ready in minutes and also perfect for a nutritious brunch.

INGREDIENTS

• 1 slice of wholegrain bread
• 1 egg
• 1/2 avocado
• 1 tsp olive oil
• Vinegar
• Salt
• Sesame seeds

PROCEDURE

Mash the flesh of an avocado with a drizzle of olive oil and a pinch of salt. Prepare the poached egg by pouring it into slightly boiling water with vinegar, after creating a swirl, and cook it for 4 minutes. Grill a slice of whole wheat bread, spread the avocado cream and lay the egg on top. Top with sesame seeds and serve with the soft yolk.

Perfect as a fresh breakfast or post-workout snack, this strawberry creamy is packed with protein thanks to the presence of Greek yogurt. It combines taste and lightness, helping to maintain satiety without weighing you down. With few natural ingredients and high nutritional value, it is the ideal ally for those seeking sweetness and shape in one spoonful.

INGREDIENTS

• 3/4 cup Greek yogurt
• 7 oz strawberries
• 1.5 sheets of gelatin
• 2 tablespoons agave syrup
• 1/4 cup milk

PROCEDURE

Wash and cut the strawberries, then soak the gelatin sheets in cold water. Heat milk, add squeezed gelatin and stir until dissolved. Whisk together Greek yogurt, strawberries, milk with gelatin and a little agave syrup. Strain the mixture, pour into single-portion molds and let firm up in the refrigerator (preferably overnight).

If you love to start your day with a savory and nutritious breakfast, this super protein egg and feta wrap is the perfect idea. Scrambled eggs, combined with flavorful feta cheese, create a protein-packed filling that's ideal for keeping hunger at bay until lunch. All wrapped up in a tortilla, ready in minutes: simple, satiating and delicious.

INGREDIENTS

• 3.5 oz feta cheese
• 6 eggs
• 1 tbsp olive oil (for drizzling)
• 1 pinch of salt
• 1 pinch of pepper
• 2 tortillas (wheat)
• basil leaves (optional)

PREPARATION

Grease a baking pan with olive oil, arrange a block of feta in the center and crack two eggs on the sides. Season with salt, pepper and a drizzle of oil, then bake at 390°F/ 200°C for about 20 minutes, until the feta is creamy and the egg whites are cooked. Once baked, mix everything together with a fork. Warm the tortillas, stuff them with the mixture and a few basil leaves, then roll them tightly to make tasty wraps.

• 5 oz Skyr plain yogurt
• 15 raspberries (fresh or frozen)
• 1 tbsp. peanut butter
• 1 tbsp. chocolate chips

PROCEDURE

Pour skyr into a bowl, add raspberries (or your favorite fruit), dark chocolate chips or shavings, and top with a teaspoon of peanut butter.

• 1/2 cup almond powder (oat flour/wheat flour)
• 1/4 cup unsweetened cocoa powder
• 1/2 cup chocolate whey (vanilla/natural)
• 1 pinch salt (optional)
• 2 eggs
• 1/3 cup plain yoghurt (Greek/skyr)
• 2 tablespoons honey (agave syrup/maple syrup, +/-)
• 1 teaspoon vanilla extract (coffee/optional)
• 1/3 cup chocolate chips (optional)

PREPARATION

Mix almond flour, cocoa, protein powder and a pinch of salt. Add eggs, yogurt, honey and vanilla extract, then incorporate half of the chocolate chips. Pour the batter into a greased mold, sprinkle with the remaining chips, and bake at 350°F/180°C for about 12 minutes.

A quick protein breakfast is within everyone's reach: all it takes is a dash of organization and the right ingredients. To make it complete, always add a fresh fruit and a drink such as water, tea or coffee. If you are short on time in the morning, prepare something the night before: meal prep is a valuable ally. Finally, don't be afraid to vary. You can substitute egg for Greek yogurt, use oats instead of flour, or change sweetener to suit your taste. Experiment, have fun, and find the routine that makes you feel good every day.