5 Easy Microwave Breakfast Recipes With 10 Grams of Protein or More | Livestrong.com (2024)

5 Easy Microwave Breakfast Recipes With 10 Grams of Protein or More | Livestrong.com (1)

Your microwave can make a high-protein breakfast in minutes, almost zero prep required.

Image Credit: PeteerS/iStock/GettyImages

If you're having a stressful morning, sometimes even the thought of making breakfast is overwhelming. But when you omit your a.m. meal, you miss out on some major health benefits.


Indeed, a robust breakfast (compared to a large dinner) may boost your metabolism, hinder high blood sugar and obesity and curb your appetite and cravings, according to a February 2020 study published in the Journal of Clinical Endocrinology & Metabolism.

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So, on busy mornings, when you don't have the time to stand over a stove or pull together a plate of pancakes, let your microwave do the work.


"A microwave breakfast is fast and satisfying, and it can include foods like eggs that you might otherwise take a leisurely time to create on a weekend on the stovetop," says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of ‌Read It Before You Eat It: Taking You from Label to Table.

But buyer beware: "Some pre-packaged microwaveable dishes can be loaded with sodium, sugar and unhealthy fats," she says, adding, "if you make your breakfast from scratch, you can have more control over the ingredients."


Luckily, you don't need to muster much energy to make a quick and hearty microwave breakfast from scratch. With at least 10 grams of protein, these five filling, no-fuss microwave recipes are ready in 10 minutes or less, so you'll never have an excuse to skip breakfast again.

1. Microwave Egg and Veggie Breakfast Bowl

  • Calories: 156
  • Protein: 10 grams


Guaranteed to keep the belly rumbles at bay, this satisfying dish is low in carbs (only 2 grams per serving) and sodium and provides 10 grams of protein thanks to eggs and part-skim mozzarella cheese, says Taub-Dix. Plus, packing your plate with produce like baby spinach, sliced mushrooms and cherry tomatoes will fill you up with fiber as well as essential vitamins and minerals.


And, at just 156 calories, you can still enjoy this egg cup with a slice of whole-grain bread without worrying about overindulging your calorie count. And, a piece of whole-grain toast will bring your breakfast over the 10-gram protein mark.



You can slash the saturated fat in this recipe by using 1 teaspoon of olive or avocado oil instead of coconut oil, Taub-Dix says.

Get the Microwave Egg and Veggie Breakfast Bowl recipe and nutrition info here.

2. Pumpkin Spice Muffin

5 Easy Microwave Breakfast Recipes With 10 Grams of Protein or More | Livestrong.com (3)

A fall favorite, this pumpkin spice muffin makes a healthy breakfast option thanks to its rich concentration of vital vitamin A.

Image Credit: Katrin Ray Shumakov/ Getty Images

  • Calories: 261
  • Protein: 11 grams


Not just for PSL season, this high-protein pumpkin spice muffin might just make a regular rotation in your morning menu all year long.

Low in calories and high in nutrients, one cup of powerhouse pumpkin packs the same amount of potassium as a cup of sliced banana. And pumpkin contains more than 200 percent of the recommended daily intake of vitamin A, which is vital for vision, your immune system, healthy reproduction and proper organ function, per the National Institutes of Health.


And for those with a sweet tooth, this recipe's hint of honey (a mere teaspoon) is just enough to quench your cravings without overdoing it on the calories and sugar. Sprinkle some cinnamon on top for an extra dose of spice and antioxidants.

Get the Pumpkin Spice Muffin recipe and nutrition info here.

3. Middle Eastern Eggs in a Mug

5 Easy Microwave Breakfast Recipes With 10 Grams of Protein or More | Livestrong.com (4)

This scallion and tomato microwave breakfast has 16 grams of protein and savory flavors.

Image Credit: Jackie Newgent, RDN/LIVESTRONG.com

  • Calories: 332
  • Protein: 16 grams



This Middle Eastern-inspired microwave breakfast features scrambled eggs whipped together with extra-virgin olive oil, lemon juice, scallions and grape tomatoes.

With 16 grams of metabolism-boosting protein, eating a protein-packed meal like this can produce more satiety hormones (so you feel fuller longer) and help you burn more calories, according to a November 2014 study in Nutrition & Metabolism.

Get the Middle Eastern Eggs in a Mug recipe and nutrition info here.

4. No-Flour Blueberry and Oatmeal 3-Minute Microwave Muffin

This healthy twist on the traditional blueberry muffin mixes oats and chia seeds.

Image Credit: Anaiz777/iStock/GettyImages

  • Calories: 281
  • Protein: 12 grams

With 12 grams of satiating protein, this oat-based, flour-free blueberry muffin in a mug comes with built-in portion control.

"This dish also provides 4 grams of fiber, a nutrient that most of us don't get enough of," Taub-Dix says. Matter of fact, only a measly 5 percent of Americans take in the recommended daily amount of fiber — which is 25 grams for women and 38 grams for men — according to a July 2016 article in the American Journal of Lifestyle Medicine.

In addition to keeping your blood sugar in check and your belly full, the soluble fiber in oats has also been shown to help decrease LDL cholesterol levels, the harmful kind, Taub-Dix explains.

Get the No-Flour Blueberry and Oatmeal 3-Minute Microwave Muffin recipe and nutrition info here.

5. Three-Minute Breakfast Burrito

5 Easy Microwave Breakfast Recipes With 10 Grams of Protein or More | Livestrong.com (6)

High in protein and fiber, this breakfast burrito will keep your belly full well into the afternoon.

Image Credit: Livestrong

  • Calories: 422
  • Protein: 25 grams

This breakfast burrito has all the ingredients you love — spicy salsa, black beans, avocado slices and shredded cheddar — but takes a fraction of the time to prepare. All you need is two minutes of nuking to whip up this filling egg wrap that packs in a whopping 25 grams of protein and 9 grams of fiber. The best part: You don't even need to dirty extra dishes (farewell‌,‌ frying pan).

Serve this scrumptious scramble with a sprouted-grain tortilla, which may be easier to digest than other varieties.

Get the Three-Minute Breakfast Burrito recipe and nutrition info here.



5 Easy Microwave Breakfast Recipes With 10 Grams of Protein or More | Livestrong.com (2024)


What is the highest protein breakfast you can eat? ›

There are a variety of ways you can add protein to your breakfast; some of the best protein-rich breakfast ingredients are eggs, nuts, nut butter, beans, and cheese. Whether you're a savory food lover or you have a sweet tooth, there's a protein-rich breakfast option for you! U.S. Department of Agriculture.

What is enough protein for breakfast? ›

Risetto says that protein intake recommendations should be based on an individual's size, fitness level, age, and goals—but generally speaking, roughly 25 to 40 grams is a good place to start for breakfast.

What breakfast food has 20 grams of protein? ›

The best breakfast foods that are high in protein

Cottage cheese (1 cup): 23 grams. Protein powder (1 oz): 20 grams. Greek yogurt (7 oz): 20 grams. Smoked salmon (3 oz): 15.6 grams.

What does 30 grams of protein look like for breakfast? ›

Five hard-boiled eggs will get you 30 grams of protein (6 grams per egg). Eggs are one of the most popular high-protein breakfast foods and provide essential fats. If you're not interested in the yolks and want to only use the egg white for protein, you'll need about eight of them to yield the same 30 grams of protein.

What is a high protein breakfast for seniors? ›

Eggs, yogurt and nuts or seeds are great sources of protein. Add vegetables. Greens may not be your go to breakfast option, but there are many ways to incorporate veggies into this meal. Try scrambled eggs with spinach and mushrooms or an omelet with bell peppers and onions.

What is a high protein breakfast to lose belly fat? ›

Research shows eating at least 20 grams of protein at breakfast can really help. Meal options include scrambled eggs, greek yogurt, and tofu. Protein is a key nutrient for weight loss. Studies show that protein can help curb your appetite and keep you from overeating.

Is 10 grams of protein enough for breakfast? ›

White recommends 15 – 25 grams of protein for breakfast. To put that into perspective, that's like starting your morning with about 3 or 4 large eggs, a single scoop of protein powder, or a 5.3-ounce container of Icelandic skyr.

What snack has 10g of protein? ›

A 100-g portion (1/3–1/2 cup) of Greek yogurt contains 10 g of protein ( 17 ). For convenience, you can make a batch of yogurt dip ahead of time and portion it out into snack-size containers so you can grab it when you need it.

Are 2 eggs a day enough protein? ›

Is 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.

What is the healthiest breakfast to eat? ›

The healthiest breakfast foods include a protein, healthy fat and source of carbohydrates, according to Smolen. For a healthy breakfast, consider eating foods like oatmeal with nut butter, avocado toast with an egg, chia seed pudding or a greek yogurt parfait with nuts and berries.

Is peanut butter rich in protein? ›

Peanut butter is rich in heart-healthy fats and is a good source of protein, which can be helpful for vegetarians looking to include more protein in their diets. A 2-tablespoon serving of peanut butter contains up to 8 grams of protein and 2 to 3 grams of fiber.

Does oatmeal have high protein? ›

Oat is considered to be a potential source of low cost protein with good nutritional value. Oat has a unique protein composition along with high protein content of 11–15 %.

What is 30 grams of protein within 30 minutes waking? ›

The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day, and following it with 30 minutes of light exercise. It is rooted in sound science, and it could be a good way to increase your capacity to burn fat, while keeping lean muscle.

What is the 30 30 30 rule? ›

The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise. This method first appeared in Tim Ferriss' book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.

What food has 30g of protein? ›

What Does 30-35 Grams of Protein Look Like?
  • 4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards.
  • 1 ½ cups of low-fat cottage cheese or greek yogurt.
  • 5-6 whole eggs.
Jun 18, 2018

How can I get 40g of protein for breakfast? ›

What Is the Best High Protein Breakfast?
  1. Eggs and tomato dishes like shakshuka and huevos rancheros.
  2. Omelets with sliced chicken or ground beef.
  3. Fish and avocado toasts.
  4. Cottage cheese or Greek yogurt with honey or fruit.
  5. Scrambled eggs and bacon.
  6. Smoothies from protein-rich vegetables, leafy greens, and fruit.
Nov 9, 2023

How can I get 25g of protein for breakfast? ›

20-30 grams of protein for breakfast ideas
  1. High-Protein Breakfast Bowl. Heat 1 tbsp. ...
  2. Steak and Eggs. ...
  3. Sweet Potato Salmon Avocado Toast. ...
  4. Sweet Potato Hash with Bacon. ...
  5. Strawberry Milkshake with Collagen. ...
  6. Chocolate Coconut Smoothie Bowl. ...
  7. Bulletproof Coffee with Collagen Protein.
Jun 8, 2020

How to get 60 grams of protein for breakfast? ›

  1. Egg Whites: 4 cups (approximately 84 grams of protein)
  2. Greek Yogurt: 3 1/2 cups (about 60 grams of protein)
  3. Low-Fat Cottage Cheese: 1 1/2 cups (about 42 grams of protein)
  4. Grilled Chicken Breast: 4 oz (about 35 grams of protein)
  5. Whey Protein Powder: 1 scoop (about 25 grams of protein)

Is 2 eggs a high protein breakfast? ›

Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start.

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