3 High-Protein Breakfasts That Actually Keep You Full
Say goodbye to mid-morning hunger! Here are 5 easy, high-protein breakfast ideas that’ll keep you full, focused, and feeling fab all day long.
Hungry by 10am? We’ve all been there. 
You start your morning with cereal or toast, and an hour later you’re already thinking about lunch. The secret? More protein.
Protein helps keep you full, stabilizes your energy, and supports muscle recovery (yes, even if you’re not bodybuilding).
High-Protein Egg Muffin Cups (with Cottage Cheese!)
Ingredients (makes 6–8 muffins):
- 6 large eggs
- 1 cup cottage cheese (adds creaminess and protein!)
- ½ cup chopped spinach
- ¼ cup diced tomato
- ¼ cup capsicum (any color)
- ¼ cup crumbled feta or shredded cheese
- Salt & pepper to taste
- Optional: sprinkle of chili flakes
for a kick
Directions:
Preheat oven to 180°C (350°F) and lightly grease a muffin tin.
In a bowl, whisk together eggs, cottage cheese, salt, and pepper.
Stir in veggies and cheese.
Pour mixture evenly into muffin cups (about ¾ full).
Bake for 18–22 minutes, until tops are set and slightly golden.
Let cool slightly, then pop them out and store in the fridge for up to 4 days.
Tips:
- Reheat in the microwave or air fryer — perfect grab-and-go breakfast!
- Swap veggies each week (try mushrooms, zucchini, or broccoli).
- Add diced ham or turkey if you want an extra protein hit.
Overnight Protein Oats (Your Morning, Sorted)
Ingredients (1 serving):
- ½ cup rolled oats
- ½–1 scoop protein powder (vanilla or chocolate works great)
- ¾ cup milk or almond milk
- 1 tbsp chia seeds (for thickness + fiber)
- ½ banana, mashed or sliced
- ¼ cup berries (fresh or frozen)
- Optional: 1 tbsp nut butter for creaminess
Directions:
Add oats, protein powder, chia seeds, and milk (of your choice) into a jar or container.
Mix well (really get that powder blended in).
Add fruit + nut butter on top.
Cover and refrigerate overnight (or at least 4 hours).
In the morning:
Give it a good stir, add a splash of milk if it’s too thick, and enjoy cold — or warm it up if you prefer cozy vibes.
Tips:
- Make 3–4 jars at once for an easy week of breakfasts.
- Play with flavors — chocolate protein + PB = dessert-for-breakfast energy
- Sprinkle cinnamon or coconut flakes for extra flair.
High-Protein Cottage Cheese Pancakes
Ingredients (makes 1–2 servings):
- ½ cup cottage cheese
- ½ cup rolled oats (or oat flour)
- 2 eggs
- ½ tsp vanilla extract (optional but yum)
- Pinch of salt
- ½ tsp baking powder (optional — makes them fluffier)
- Tiny drizzle of honey or stevia (optional sweetener)
Directions:
Add everything into a blender — blitz until smooth.
Heat a non-stick pan on medium with a little butter or oil spray.
Pour small rounds of batter (they cook best smaller).
Cook 2–3 mins per side, until golden and set in the middle.
Topping ideas:
- Greek yogurt + berries
- Peanut butter + banana
- Honey drizzle + cinnamon
- Or a scoop of protein yogurt for extra gains
Final Thought
These breakfasts are simple, high-protein, and mum-life proof.