Let's be honest ... breakfast can make or break your entire day.
You know the feeling when you grab something quick and sugary, only to crash an hour later? Or when you skip breakfast altogether and find yourself hangry by 10 AM?
That's exactly why we've put together this collection of high-protein breakfast recipes. These can all be great options to fuel your body and keep you satisfied for hours.
Each recipe is designed to help you hit your protein goals while tasting absolutely amazing.
From fluffy pancakes and crispy waffles to creamy smoothies and hearty casseroles, we've got something for every craving and schedule.
The best part? Most of these take 30 minutes or less to make, and many can be prepped ahead of time for those crazy busy mornings.
Ready to transform your breakfast? Let's dive into these protein-packed recipes that can keep you on track with your goals!
High-Protein Pancake Breakfast Sandwich
Servings: 4 (1 Sandwich = 1 Serving)
Prep Time: 10 Minutes
Cook Time: 30 Minutes
Ingredients:
1/4 Cup Pancake Mix
1/2 Scoop Level-1 Vanilla Ice Cream
1/4 Cup Water
4 Turkey Sausage Patties
4 Thinly Sliced Cheddar Cheese Slices
8 Egg Whites or 1 Cup Liquid Egg Whites
1/2 Cup Sugar-Free Syrup
Directions:
For this recipe, you'll need:
• Medium Skillet
• Non-Stick Cooking Spray
• 6-Cup Muffin Tin
• Small Mixing Bowl
• Spatula
• Small Ramekin for Syrup
1. Preheat the oven to 350°F.
2. Spray a medium skillet with non-stick cooking spray and cook the pre-made sausage patties until fully cooked. Set the patties aside.
3. Spray a muffin tin with non-stick cooking spray and divide the egg whites between 4 tins. Place the egg whites in the oven for 20 minutes to fully cook.
4. In a small mixing bowl, add the pancake mix, Level-1, and 1/4 cup of water. Mix until smooth.
5. Pour the mixture into a skillet over medium heat to make 8 evenly-sized pancakes. You may have to cook 2 to 4 pancakes at a time. Cook the pancakes on each side for roughly 30 to 60 seconds or until golden brown, and set them aside.
6. Assemble the sandwiches by placing the eggs, sausage, and cheese between 2 pancakes to make 4 sandwiches total.
7. Portion out 2 tablespoons of syrup for dipping or drizzling on each sandwich.
Macros Per Serving:
Calories: 189
Protein: 21g
Carbs: 12g
Fat: 8g
Fiber: 1g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
Protein-Packed Breakfast Casserole
Servings: 6 (1 Serving = 1/6 of Recipe)
Prep Time: 15 Minutes
Cook Time: 40 Minutes
Ingredients:
8 Whole Eggs
2 Cups Egg Whites
1 Cup Low-Fat Cottage Cheese
1 Oz Low-Fat Feta
2 Cups Spinach, Chopped
1 Cup Cherry Tomatoes, Halved
1/2 Cup Red Onion, Finely Diced
3 Oz Deli Turkey Breast
1/2 Tsp Garlic Powder
1/2 Tsp Black Pepper
1/2 Tsp Salt
1 Tsp Olive Oil
Directions:
For this recipe, you'll need:
• 9x13 Baking Dish
• Large Mixing Bowl
• Whisk
• Skillet
• Knife
• Cutting Board
1. Preheat your oven to 375°F.
2. Grease a 9x13-inch baking dish with olive oil.
3. In a skillet over medium heat, sauté the onions in olive oil for 2-3 minutes. Add chopped spinach to the skillet and cook until wilted. Remove from the heat once all the vegetables are cooked.
4. In a large bowl, whisk together whole eggs, egg whites, deli turkey, cottage cheese, garlic powder, salt, and pepper.
5. Add the halved tomatoes, sautéed onions, spinach mixture, and feta cheese to the large bowl. Mix all ingredients together until well combined.
6. Pour the mixture into the greased baking dish. Bake for 35-40 minutes or until the eggs are set and the top is slightly golden.
7. Let it cool for 5 minutes before slicing into 6 servings.
Macros Per Serving:
Calories: 224
Protein: 29g
Carbs: 7g
Fat: 9g
Fiber: 2g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
Protein-Packed Peanut Butter Overnight Oats
Servings: 1
Prep Time: 5 Minutes
Fridge Time: Overnight
Ingredients:
1/2 Medium Banana, Mashed
1/3 Cup Old-Fashioned Oats
1/2 Cup Unsweetened Vanilla Almond Milk
1 Scoop Level-1 Milk Chocolate
1 Tsp Unsweetened Cocoa Powder
1 Tbsp Peanut Butter
Pinch of Salt
Directions:
For this recipe, you'll need:
• Small Mixing Bowl
• Fork
• Spoon
• Jar or Meal Prep Container
1. Add the banana to the small mixing bowl and mash with a fork until it has a smooth consistency.
2. Add the rest of your ingredients into the small mixing bowl and stir well to combine.
3. Spoon the mixture into a jar or bowl, seal/cover the container, and place it in the fridge overnight.
4. In the morning, give your overnight oats a good stir and enjoy.
Macros Per Serving:
Calories: 401
Protein: 32g
Carbs: 40g
Fat: 13g
Fiber: 6g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
Savory Waffles
Servings: 5 (1 Serving = 1 Waffle)
Prep Time: 10 Minutes
Cook Time: 15 Minutes
Ingredients:
Waffle:
3 Large Eggs
1 Cup Fat-Free Shredded Cheddar Cheese
1/4 Cup Almond Flour
1/2 Tsp Baking Powder
Toppings (Optional):
Avocado
Tomato
Spinach
Salsa
Green Onions
Directions:
For this recipe, you'll need:
• Waffle Maker (Standard 7")
• Non-Stick Spray
• Medium Mixing Bowl
• Mixing Spoon
1. In a medium bowl, mix the waffle ingredients together until well combined.
2. Spray the waffle maker with non-stick spray and pour about 1 cup of the waffle mixture into the waffle maker. Cook according to the waffle maker instructions.
3. Repeat until you have 5 waffles. Set the waffles aside to let them cool.
4. Top with any optional toppings if desired.
Macros Per Serving (Toppings Not Included):
Calories: 112
Protein: 12g
Carbs: 3g
Fat: 6g
Fiber: 1g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
Banana Chocolate Chip Waffles
Servings: 5 (1 Serving = 1 Waffle)
Prep Time: 10 Minutes
Cook Time: 15 Minutes
Ingredients:
Waffle:
1 Cup Pancake & Waffle Mix
2 Scoops Level-1 Milk Chocolate
1 Cup Water
1/4 Cup No Sugar Added Chocolate Chips
1/2 Mashed Banana
Toppings (Optional):
Chocolate Chips
Banana Slices
Whipped Cream
Directions:
For this recipe, you'll need:
• Waffle Maker (Standard 7")
• Non-Stick Spray
• Medium Mixing Bowl
• Mixing Spoon
1. In a medium bowl, mix the waffle ingredients together until well combined.
2. Spray the waffle maker with non-stick spray and pour about 1 cup of the waffle mixture into the waffle maker. Cook according to the waffle maker instructions.
3. Repeat until you have 5 waffles. Set the waffles aside to let them cool.
4. Top with optional toppings if desired.
Macros Per Serving (Toppings Not Included):
Calories: 214
Protein: 17g
Carbs: 22g
Fat: 7g
Fiber: 3g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
Cookies & Cream Waffles
Servings: 5 (1 Serving = 1 Waffle)
Prep Time: 15 Minutes
Cook Time: 15 Minutes
Ingredients:
Waffle:
1 Cup Pancake & Waffle Mix
2 Scoops Level-1 Ice Cream Cookie
1 Cup Water
Icing:
1/4 Cup Non-Fat Plain Greek Yogurt
1/2 Scoop Level-1 Ice Cream Cookie
4 Oz Light Cream Cheese
1 Tsp Honey
2 Crushed Oreo Thins
Directions:
For this recipe, you'll need:
• Waffle Maker (Standard 7")
• Non-Stick Spray
• 2 Medium Mixing Bowls
• 2 Mixing Spoons
1. In a medium bowl, mix the waffle ingredients until well combined.
2. Spray the waffle maker with non-stick spray and pour about 1 cup of the waffle mixture into the waffle maker. Cook according to the waffle maker instructions.
3. Repeat until you have 5 waffles. Set the waffles aside to let them cool.
4. Mix the icing ingredients except for the Oreo thins in another mixing bowl until combined. Spread the icing evenly over each waffle and sprinkle with crushed Oreo thins.
Macros Per Serving:
Calories: 231
Protein: 21g
Carbs: 24g
Fat: 6g
Fiber: 2g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
High-Protein Pancake Bowl
Servings: 1
Prep Time: 5 Minutes
Cook Time: 25 Minutes
Ingredients:
1 Egg
1/4 Cup Plain Non-Fat Greek Yogurt
1/4 Cup Milk
1/4 Cup All-Purpose Flour
1 Scoop Level-1 (Flavor of Choice)
1 Tsp Zero Calorie Sweetener
1/2 Tsp Baking Powder
Optional Mix-Ins (Not Included In Macros):
Strawberries
Raspberries
Blackberries
Blueberries
Peanut Butter
Sugar-Free Chocolate Chips
Optional Toppings (Not Included In Macros):
Sugar-Free Maple Syrup
Peanut Butter
Greek Yogurt
Directions:
For this recipe, you'll need:
• Non-Stick Spray
• Oven-Safe Glass Bowl (2 Cups or 470mL)
• Mixing Spoon
1. Preheat the oven to 350°F.
2. Coat your oven-safe bowl with non-stick spray.
3. Add each ingredient to your oven-safe glass bowl and mix well until combined.
4. If you're making multiple bowls for meal prep, make sure to add each ingredient separately.
5. Add any optional ingredients of your choice and mix them in, if desired. Remember that this will impact the calories and macros of the recipe.
6. Place your pancake bowl in the oven to bake for 25 minutes.
7. Remove your pancake bowl from the oven and let it cool for 5-10 minutes.
8. Top your pancake bowl with your favorite toppings such as Greek yogurt, peanut butter, or sugar-free maple syrup.
9. Enjoy!
Macros Per Serving (Optional Mix-Ins & Toppings Excluded):
Calories: 383
Protein: 41g
Carbs: 41g
Fat: 8g
Fiber: 2g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
Chocolate Peanut Butter Protein Smoothie
Servings: 1
Prep Time: 3 Minutes
Ingredients:
1 1/2 Scoop Level-1 Salted Peanut Butter
3/4 Cup Almond Milk
1/4 Tsp Vanilla Instant Pudding Mix
1 Tbsp Unsweetened Cocoa Powder
2 Tbsp Peanut Butter Powder
1 1/2 Cups Ice
Optional Toppings:
Chocolate Chips
Chocolate Syrup
Directions:
For this recipe, you'll need:
• Blender
• Cup for Smoothie
1. Put all of the ingredients in the blender: the almond milk, ice, Level-1 protein powder, pudding mix, and cocoa powder.
2. Blend the ingredients together on high for 30 seconds to a minute or until you achieve the preferred consistency.
3. Pour the smoothie into a cup, add optional toppings if desired and enjoy.
Macros Per Serving:
Calories: 356
Protein: 45g
Carbs: 22g
Fat: 11g
Fiber: 6g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
Strawberry Protein Shake
Servings: 1
Prep Time: 3 Minutes
Ingredients:
1/2 Cup Unsweetened Almond Milk
1/2 Cup Greek Yogurt
1/2 Cup Ice
1/2 Frozen Banana
1 Cup Frozen Strawberries
1 Scoop Level-1 Strawberry Milkshake
Directions:
For this recipe, you'll need:
• Blender
• Cup
1. Put all of the ingredients in the blender: the almond milk, Greek yogurt, ice, half a banana, strawberries, and a scoop of Level-1 Strawberry Milkshake.
2. Blend the ingredients together on high for 30 seconds to a minute or until you achieve the desired consistency.
3. Pour the smoothie into a cup and enjoy.
Macros Per Serving:
Calories: 341
Protein: 36g
Carbs: 29g
Fat: 5g
Fiber: 0g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
Green Powerhouse Protein Smoothie
Servings: 1
Prep Time: 5 Minutes
Ingredients:
1 Scoop Level-1 Vanilla Ice Cream
1 Scoop Opti-Greens 50 Natural Berry
1 Kiwi
1 Tbsp Hemp Hearts
1 Cup Unsweetened Vanilla Almond Milk
2 Cups Ice
1 Tsp Matcha Powder
Directions:
For this recipe, you'll need:
• Blender
• Glass
1. Place all ingredients into the blender and blend until smooth.
2. Pour into a glass and enjoy.
Macros Per Serving:
Calories: 292
Protein: 30g
Carbs: 20g
Fat: 11g
Fiber: 3g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
Chocolate Banana Protein Smoothie
Servings: 1
Prep Time: 5 Minutes
Ingredients:
1 Scoop Level-1 Milk Chocolate
1/2 Medium Banana
1 Tbsp Slivered Almonds
1 Cup Unsweetened Vanilla Almond Milk
1 Cup Ice
1 Tsp Cocoa Powder
1 Tbsp Dark Chocolate Chips
Directions:
For this recipe, you'll need:
• Blender
• Glass
1. Place all ingredients into the blender and blend until smooth.
2. Pour into a glass and enjoy.
Macros Per Serving:
Calories: 310
Protein: 26g
Carbs: 26g
Fat: 11g
Fiber: 3g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
Healthy Mango Colostrum Smoothie
Servings: 1 (1 Serving = 1 Full Smoothie)
Prep Time: 5 Minutes
Ingredients:
1 Scoop 1st Phorm Colostrum
1 Scoop Level-1 Vanilla Ice Cream
1/2 Cup Frozen Mango Chunks
1/2 Banana (Fresh or Frozen)
1/2 Cup Plain Nonfat Greek Yogurt
1/2 Cup Unsweetened Almond Milk
1 Packet Sweetener of Choice
1 Tsp Vanilla Ice Cubes (For Desired Thickness)
Directions:
For this recipe, you'll need:
• Blender
• Measuring Cup
• Glass
1. Add the frozen mango, banana, Greek yogurt, Colostrum, Level-1, and almond milk to your blender.
2. Add the sweetener and vanilla extract.
3. Blend on high until smooth and creamy. Add ice cubes for a thicker consistency if desired.
4. Pour into a glass and enjoy immediately for a refreshing, gut-supportive smoothie.
Macros Per Serving:
Calories: 366
Protein: 39g
Carbs: 37g
Fat: 5g
Fiber: 3g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe in the 1st Phorm App
Protein Iced Coffee
Servings: 1
Prep Time: 5 Minutes
Ingredients:
1 Cup Unsweetened Almond Milk
1 1/2 Scoops Phormula-1 Chocolate Milkshake (Or Your Favorite Phormula-1 Flavor)
1/4 Cup Cold Brew Concentrate
1 Cup Water
1 Cup Ice
Directions:
For this recipe, you'll need:
• Hand Frother/Shaker Bottle
• Glass/Cup
1. Start by making cold foam: Add the almond milk and protein powder to a cup and blend with a hand frother. If you don't have a frother, add almond milk and protein powder to a shaker cup, shake for a few minutes until blended.
2. Grab your glass and add the cold brew concentrate. Follow with 6 oz of water, then top it with ice.
3. Slowly pour the cold foam on top of the cold brew.
4. Enjoy.
Macros Per Serving:
Calories: 189
Protein: 31g
Carbs: 6g
Fat: 3g
Fiber: 0g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
High-Protein Salted Caramel Cold Brew
Servings: 1 (14 Oz)
Prep Time: 3 Minutes
Ingredients:
1 Cup Cold Brew (Your Choice)
2-4 Drops Zero Cal Sweetener
3/4 Scoop 1st Phorm Phormula-1 Salted Caramel
2 Tbsp Caramel Macchiato Creamer
2-4 Oz Almond Milk
1/8 Tsp Vanilla Extract
1 Cup Ice
Sprinkle of Salt
Optional Toppings:
Whipped Cream
Caramel
Ground Cinnamon
Directions:
For this recipe, you'll need:
• 2 Glasses
• Milk Frother
• Mixing Spoon
1. For the cold foam: Grab a glass and add the milk, caramel macchiato creamer, Phormula-1 Salted Caramel, vanilla, and a sprinkle of salt. Froth the mixture well, then set aside.
2. Grab a 20 oz (or bigger) cup and add the ice before pouring your favorite cold brew over the ice.
Add a few drops of zero-calorie sweetener to the cold brew.
3. Pour the cold foam over the cold brew. Add toppings if you would like and enjoy.
Macros Per Serving:
Calories: 200
Protein: 22g
Carbs: 16g
Fat: 5g
Fiber: 0g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
Looking For More Healthy Recipes?
For more healthy recipes, you can download our FREE Protein Powder Recipe Book here. You'll get over 50 protein-packed recipes to fuel your health and fitness goals!
