Quick & Easy High-Protein, High-Fiber Breakfasts That Actually Keep You Full

Most mornings, we’re standing in the kitchen with the same two options: grab something quick and regret it later, or skip breakfast and let our blood sugar crash by 10 AM. Neither sets the tone for the kind of day you want to have.

For me, breakfast isn’t just about food—it’s about foundation. When I start my day with protein and fiber, I don’t just feel full, I feel grounded. My energy is stable, my mind is clear, and my body actually thanks me with less bloating and fewer cravings.

Here’s the good news: breakfast doesn’t have to be complicated. I’ve put together a few of my go-to recipes that I make on repeat. They’re quick, flavorful, and designed to help balance blood sugar, support hormones, and keep you satisfied for hours.

And with each one? A cup of coffee or hot tea stirred with a scoop of Vital Proteins collagen for an extra boost of protein.

🍓 1. High-Protein Oatmeal + Blueberries + Collagen Coffee/Tea

Comfort in a bowl—but make it nourishing. The egg whites blend right into the oats, so you get fluffy, creamy texture without even tasting them.

Ingredients:

• ½ cup egg whites

• ½ cup oats

• ½ cup almond milk

• 1 cup frozen wild blueberries

• Toppings: stevia, a few dark chocolate chips, 1 Tbsp hemp seeds, 1 Tbsp chia seeds, 1 Tbsp flax seeds (optional)

• 1 cup coffee or hot tea with 1 serving Vital Proteins collagen

🍳 2. Eggs, Chicken Sausage & Hash Browns + Blueberries + Collagen Coffee/Tea

This one feels like a diner breakfast, but with a balance your body will love.

Ingredients:

• 2 eggs

• ½ cup egg whites

• 2 Trader Joe’s chicken sausages

• 1 Trader Joe’s hash brown patty

• 1 cup fresh blueberries

• 1 cup coffee or hot tea with 1 serving Vital Proteins collagen

🌿 3. Basil & Feta Egg Wrap + Blueberries + Collagen Coffee/Tea

This one tastes like a Mediterranean café breakfast, but takes less than 10 minutes.

Ingredients:

• 2 eggs

• ½ cup egg whites

• 2 Tbsp vegan feta cheese

• 2 Tbsp fresh basil, chopped

• 1 Mission gluten-free tortilla

• 1 cup fresh blueberries

• 1 cup coffee or hot tea with 1 serving Vital Proteins collagen

🍞 4. High-Protein French Toast + Blueberries + Collagen Coffee/Tea

This is weekend brunch made weekday doable. Collagen makes it high-protein, while cinnamon keeps it cozy.

Ingredients:

• 2 slices Carbonaut bread

• 1 egg

• ¼ cup milk (dairy-free if needed)

• 4 Tbsp Vital Proteins unflavored collagen (mixed into batter)

• Sprinkle of cinnamon

• 1 cup fresh blueberries

• 1 cup coffee or hot tea with 1 serving Vital Proteins collagen

🥤 5. Berry Glow Smoothie

Smoothies are my secret weapon for mornings when I need something cold, refreshing, and packed with nutrients. The tofu makes it creamy and adds plant-based protein, while the collagen keeps it high-protein and filling.

Ingredients:

• 1 cup blackberries (fresh or frozen)

• ½ block firm tofu

• 1 packet True Lemon

• 1 cup nut milk of choice

• 1 serving Vital Proteins collagen

✨ Why it’s good for you: Blackberries are loaded with antioxidants for glowing skin, tofu adds gentle plant-based protein, and collagen supports your hair, skin, nails, and joints. It’s a powerhouse breakfast in a glass.

🥦 6. High-Protein Veggie Omelet

When you want something warm, savory, and packed with veggies, this omelet delivers. The cottage cheese melts right in, giving it extra creaminess and protein.

Ingredients:

• 4 large egg whites

• 2 large eggs

• ½ cup cottage cheese

• ½ cup mixed vegetables (bell peppers, spinach, mushrooms)

• Salt and pepper to taste

• Cooking spray or olive oil

• Fresh herbs for garnish (optional)

Instructions:

1. Whisk egg whites and eggs together.

2. Pour into a nonstick pan with cooking spray or olive oil.

3. Add vegetables and cottage cheese, cooking until eggs are set.

4. Season, fold, and garnish with herbs if desired.

🫐 7. Berry Protein Pancakes

Pancakes don’t have to be a sugar bomb. These are fluffy, filling, and high in protein—plus you can top them with extra berries for even more fiber and flavor.

Ingredients:

• 1 cup whole wheat flour

• 1 scoop vanilla protein powder

• 1 teaspoon baking powder

• 1 cup milk of choice

• 1 large egg

• ½ cup mixed berries

• Cooking spray or butter for pan

Instructions:

1. Mix flour, protein powder, and baking powder.

2. Add milk and egg, whisking until smooth.

3. Fold in berries.

4. Cook in a lightly greased skillet until golden on both sides.

🥑 8. 40g Protein Egg Salad Avocado Toast

This is next-level avocado toast—creamy, flavorful, and packed with protein to actually keep you full.

Ingredients:

• 2 slices whole-grain bread

• 1 ripe avocado

• 4 hard-boiled eggs

• 2 Tbsp Greek yogurt

• 1 Tbsp Dijon mustard

• Salt and pepper to taste

• Fresh chives or parsley, chopped (optional)

Instructions:

1. Mash avocado onto toasted bread slices.

2. Chop hard-boiled eggs and mix with Greek yogurt, mustard, salt, and pepper.

3. Spread egg salad over avocado toast and garnish with herbs.

Why These Work

Each of these meals hits that magic combo of protein + fiber, which:

• Keeps blood sugar stable

• Supports hormonal balance

• Helps you feel full longer

• Cuts down on mid-morning cravings

No skipping meals. No 10 AM crashes. No feeling like you need to “be good” all day. Just simple, nourishing food that works with your body.

✨ Your turn: Which one of these breakfasts would you try first?