High Protein Egg Breakfasts

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Here are 11 high-protein egg-based breakfasts for two people, each easy to make and perfect for one pot/pan cooking. Nutritional details per serving are approximate and based on standard ingredient values. All recipes can be cooked and reheated, though fried egg dishes are best served fresh.

1. Scrambled Eggs with Cottage Cheese and Spinach

  • Protein: 25g
  • Carbohydrates: 5g
  • Calories: 220

Ingredients:

  • 4 large eggs
  • 1/2 cup cottage cheese
  • 1 cup fresh spinach
  • Salt and pepper to taste
  • 1 tsp olive oil

Instructions:

  1. Heat olive oil in a non-stick pan over medium heat.
  2. Add spinach and sauté until wilted.
  3. Beat eggs with cottage cheese, salt, and pepper.
  4. Pour the egg mixture into the pan and scramble until cooked through.
  5. Serve hot or reheat as needed.

2. Microwaved Egg and Ham Cups

  • Protein: 20g
  • Carbohydrates: 2g
  • Calories: 180

Ingredients:

  • 4 large eggs
  • 2 slices deli ham
  • 2 tbsp shredded cheese
  • Salt and pepper to taste

Instructions:

  1. Line two microwave-safe ramekins with slices of ham.
  2. Crack 2 eggs into each ramekin. Season with salt and pepper.
  3. Sprinkle cheese on top.
  4. Microwave on high for 1-2 minutes until eggs are set.
  5. Serve immediately or reheat.

3. Egg and Avocado Toast

  • Protein: 18g
  • Carbohydrates: 20g
  • Calories: 290

Ingredients:

  • 4 large eggs
  • 2 slices whole-grain bread
  • 1 avocado
  • Salt, pepper, and chili flakes to taste

Instructions:

  1. Toast the bread.
  2. Mash the avocado and spread evenly on the toast.
  3. Fry or poach the eggs and place one on each slice of toast.
  4. Season and serve. Reheat toast and add fresh egg if needed.

4. Shakshuka

  • Protein: 15g
  • Carbohydrates: 10g
  • Calories: 220

Ingredients:

  • 4 large eggs
  • 1 cup canned diced tomatoes
  • 1/2 cup diced bell peppers
  • 1/2 small onion, diced
  • 1 tsp olive oil
  • 1 tsp paprika or cumin

Instructions:

  1. Heat oil in a pan, sauté onion and bell peppers.
  2. Add tomatoes and spices, simmer for 5 minutes.
  3. Make 4 small wells and crack an egg into each. Cover and cook until eggs are set.
  4. Serve hot or reheat.

5. Egg White and Veggie Stir-Fry

  • Protein: 20g
  • Carbohydrates: 7g
  • Calories: 180

Ingredients:

  • 8 large egg whites
  • 1 cup mixed diced vegetables (bell peppers, zucchini, mushrooms)
  • 1 tsp soy sauce
  • 1 tsp olive oil

Instructions:

  1. Heat olive oil in a pan, sauté vegetables until tender.
  2. Add egg whites and stir until cooked.
  3. Season with soy sauce and serve. Reheat as needed.

6. Egg Muffins with Cheese and Turkey

  • Protein: 22g
  • Carbohydrates: 3g
  • Calories: 190

Ingredients:

  • 4 large eggs
  • 1/4 cup shredded cheese
  • 1/4 cup diced turkey or chicken
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Mix eggs, cheese, and turkey.
  3. Pour into 4 muffin tins and bake for 15-20 minutes.
  4. Serve or reheat later.

7. Egg and Black Bean Breakfast Bowl

  • Protein: 25g
  • Carbohydrates: 15g
  • Calories: 280

Ingredients:

  • 4 large eggs
  • 1/2 cup canned black beans
  • 1/4 cup salsa
  • 1 tbsp sour cream

Instructions:

  1. Heat beans in a pan or microwave.
  2. Fry or scramble eggs.
  3. Assemble beans, eggs, salsa, and sour cream in a bowl.
  4. Serve immediately or reheat.

8. Egg and Smoked Salmon Wraps

  • Protein: 23g
  • Carbohydrates: 15g
  • Calories: 270

Ingredients:

  • 4 large eggs
  • 2 whole-grain tortillas
  • 4 slices smoked salmon
  • 1/4 cup cream cheese

Instructions:

  1. Scramble eggs.
  2. Spread cream cheese on tortillas.
  3. Layer salmon and eggs, then roll up.
  4. Serve fresh or reheat in foil.

9. Boiled Eggs with Greek Yogurt and Hummus

  • Protein: 22g
  • Carbohydrates: 10g
  • Calories: 250

Ingredients:

  • 4 large boiled eggs
  • 1/2 cup Greek yogurt
  • 2 tbsp hummus
  • Salt and pepper to taste

Instructions:

  1. Slice boiled eggs and arrange on a plate.
  2. Mix yogurt and hummus, drizzle over eggs.
  3. Serve cold or reheat eggs before assembly.

10. Spinach and Feta Omelette

  • Protein: 20g
  • Carbohydrates: 3g
  • Calories: 220

Ingredients:

  • 4 large eggs
  • 1/2 cup fresh spinach
  • 1/4 cup crumbled feta
  • 1 tsp olive oil

Instructions:

  1. Sauté spinach in olive oil.
  2. Beat eggs and pour into the pan.
  3. Sprinkle feta on top, cook until set.
  4. Serve fresh or reheat.

11. Microwaved Egg and Veggie Mug

  • Protein: 18g
  • Carbohydrates: 5g
  • Calories: 200

Ingredients:

  • 4 large eggs
  • 1/2 cup diced vegetables (tomatoes, peppers, spinach)
  • 2 tbsp shredded cheese

Instructions:

  1. Mix eggs, vegetables, and cheese in two microwave-safe mugs.
  2. Microwave on high for 2-3 minutes until eggs are set.
  3. Serve immediately or reheat.

Here are 10 more high-protein, easy-to-make egg-based breakfasts for two people, designed for minimal effort and one-pot or pan cooking. Nutritional values are approximate per serving. All recipes can be reheated unless noted otherwise.

1. Egg and Turkey Sausage Skillet

  • Protein: 28g
  • Carbohydrates: 6g
  • Calories: 280

Ingredients:

  • 4 large eggs
  • 4 turkey sausage links (or 1/2 cup ground turkey sausage)
  • 1/2 cup diced bell peppers
  • 1/4 cup diced onion

Instructions:

  1. Cook turkey sausage in a skillet until browned.
  2. Add diced peppers and onion; sauté until tender.
  3. Crack eggs over the skillet and cook until set.
  4. Serve hot or reheat.

2. Egg Salad with Whole-Grain Crackers

  • Protein: 22g
  • Carbohydrates: 14g
  • Calories: 250

Ingredients:

  • 4 boiled eggs
  • 2 tbsp Greek yogurt
  • 1 tsp mustard
  • 8 whole-grain crackers

Instructions:

  1. Chop boiled eggs and mix with yogurt and mustard.
  2. Serve with crackers for dipping.
  3. Best served cold; refrigerate for later.

3. Egg and Quinoa Power Bowl

  • Protein: 25g
  • Carbohydrates: 20g
  • Calories: 310

Ingredients:

  • 4 large eggs
  • 1/2 cup cooked quinoa
  • 1/2 cup sautéed kale or spinach
  • 1 tbsp olive oil

Instructions:

  1. Heat oil in a skillet and sauté kale until tender.
  2. Add cooked quinoa and mix well.
  3. Fry eggs and serve on top of the quinoa mixture.
  4. Reheat as needed.

4. Egg and Sweet Potato Hash

  • Protein: 22g
  • Carbohydrates: 18g
  • Calories: 290

Ingredients:

  • 4 large eggs
  • 1 medium sweet potato, diced
  • 1/4 cup diced onion
  • 1 tsp olive oil

Instructions:

  1. Heat oil in a skillet, add diced sweet potato and onion. Cook until tender.
  2. Crack eggs over the mixture and cover until eggs are set.
  3. Serve immediately or reheat.

5. Spinach, Tomato, and Cheese Omelette

  • Protein: 22g
  • Carbohydrates: 4g
  • Calories: 240

Ingredients:

  • 4 large eggs
  • 1/2 cup fresh spinach
  • 1/4 cup diced tomatoes
  • 1/4 cup shredded cheese
  • 1 tsp olive oil

Instructions:

  1. Heat oil in a non-stick pan, sauté spinach and tomatoes.
  2. Pour beaten eggs over the veggies, sprinkle with cheese.
  3. Fold and cook until set.
  4. Serve fresh or reheat.

6. Egg and Peanut Butter Protein Wraps

  • Protein: 26g
  • Carbohydrates: 12g
  • Calories: 320

Ingredients:

  • 4 large eggs
  • 2 whole-grain tortillas
  • 2 tbsp peanut butter

Instructions:

  1. Scramble eggs until cooked.
  2. Spread peanut butter on tortillas.
  3. Add scrambled eggs, wrap, and serve.
  4. Reheat wraps as needed.

7. Egg and Bacon Breakfast Burrito

  • Protein: 30g
  • Carbohydrates: 20g
  • Calories: 350

Ingredients:

  • 4 large eggs
  • 2 whole-grain tortillas
  • 4 slices cooked turkey bacon
  • 1/4 cup shredded cheese

Instructions:

  1. Scramble eggs and cook bacon.
  2. Layer eggs, bacon, and cheese on tortillas.
  3. Roll up and serve warm. Reheat in foil if needed.

8. Mediterranean Egg Breakfast Bowl

  • Protein: 22g
  • Carbohydrates: 10g
  • Calories: 260

Ingredients:

  • 4 large eggs
  • 1/4 cup crumbled feta cheese
  • 1/4 cup diced cucumbers
  • 1/4 cup diced tomatoes
  • 1 tsp olive oil

Instructions:

  1. Fry or poach eggs.
  2. Combine cucumbers, tomatoes, and feta in a bowl.
  3. Top with eggs and drizzle with olive oil.
  4. Serve fresh or reheat eggs.

9. Microwave Egg and Oats Bowl

  • Protein: 20g
  • Carbohydrates: 18g
  • Calories: 240

Ingredients:

  • 4 large eggs
  • 1/2 cup quick oats
  • 1/4 cup shredded cheese
  • Salt and pepper to taste

Instructions:

  1. Mix eggs and oats in a microwave-safe bowl.
  2. Microwave on high for 2-3 minutes, stirring halfway.
  3. Sprinkle cheese on top, season, and serve.

10. Eggs in a Nest

  • Protein: 20g
  • Carbohydrates: 15g
  • Calories: 250

Ingredients:

  • 4 large eggs
  • 2 slices whole-grain bread
  • 1 tsp butter

Instructions:

  1. Cut a hole in the center of each bread slice.
  2. Heat butter in a skillet, place bread in the pan.
  3. Crack an egg into each hole, cook until set.
  4. Serve hot or reheat as needed.
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