High-protein breakfasts

by Virgin Active Thailand on Wednesday 11 May 2022

5 min read

Breakfast is brain-food that gives you the fuel you need to hit the ground running in the morning. Reaching for carb-heavy breakfasts may be habitual, but could result in your stomach grumbling sooner and have you going for high-fat or high-sugar snacks.
Instead, go for high-protein breakfasts that can help you stay fuller for longer and stimulate your metabolism to burn calories. There are a numerous reasons why you should be eating breakfast. To help you get inspired in the kitchen, we’ve provided five of our favourite high-protein breakfasts. 

Egg white breakfast cups

Egg whites are 90% water and 10% protein, and account for around 67% of the protein found in eggs. With 3.6 grams of protein in each egg white, plus leafy spinach and juicy Roma tomatoes, these breakfast
cups are not only delicious but super healthy as well!


  • 2 cups spinach (60 g)
  • 1 Roma tomato
  • 2 cups egg white (480 mL)
  • Salt (to taste)
  • ½ teaspoon pepper 

Macro: 12 grams of protein, 136 calories. 


  • Preheat the oven to 180°C
  • Lightly grease a muffin tin
  • Then divide the spinach equally across 6 cups
  • Dice the tomato, then fill the cups with the tomato and egg whites.
  • Season with salt and pepper
  • Bake for 15 minutes, or until the whites have set
  • Serve hot.

Oatmeal protein pancake

Protein shakes are great and all, but there are other ways to up your protein intake. These nutrient-packed pancakes feel just that little bit naughty.
Keep things simple by mashing banana, eggs, oats and a touch of cinnamon. Top it with low-fat Greek yoghurt, chia seeds or fruit for that extra oomph.


  • 1 medium ripe banana
  • 2 large eggs
  • 1 cup oats
  • ¼ tsp cinnamon

Macro: 17 grams of protein, 355 calories. 


  • Mash bananas in a bowl with a fork
  • Add the eggs and mix until well combined
  • Put the oats in a blender and blend until fine
  • Add the blended oats and cinnamon to the banana. Mix and stir well
  • Heat a skillet over a medium heat with a dash of vegetable oil
  • Pour ¼ cup of the mixture into the skillet, cook on one side for about 1.5 minutes, then turn and cook on the other side for about 1 minute (or until golden brown on both sides) 
  • Serve (with or without maple syrup) and enjoy.

Strawberry coconut protein smoothie 

This strawberry coconut protein shake is a great post-workout fix. All you need to do is blitz the ingredients in a blender and you’re good to go.


  • 1 cup frozen strawberries
  • 1 cup  coconut milk
  • 1/4 cup vanilla protein powder
  • 2 teaspoons honey
  • 1 teaspoon ground flax seed


  • Add ingredients into a high-speed blender and blend until it’s smooth. Add extra coconut milk if it’s too thick.
  • Macro: 21 grams of protein, 270 calories.

Grab a protein rich breakfast before or after your workout. 

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