GLP-1 breakfast recipes

72 recipes, each with its nutrition calculated.

A breakfast can be small and still be worth eating. Most of these carry their protein in eggs, Greek yoghurt, cottage cheese or ricotta rather than in a shake, and the sweet ones take their sweetness from fruit.

Every recipe shows its nutrition per serving and how that figure was calculated, so you can choose by what you need that morning.

Recipes: 72
Median protein: 25 g
Median energy: 355 kcal
Median time: About 30 min

How these were chosen

Every recipe here is written as a breakfast. Some also work as a light lunch. Sorted by protein per serving, highest first. Nutrition is calculated per serving from USDA FoodData Central, and the figures are medians across this list. How we develop our recipes, or download the nutrition data.

Tofu scramble with mushrooms and spinach on toast
Crumbled tofu cooked with mushrooms, turmeric and spinach on toast.
About 35 min · 530 kcal · 46 g protein · 9 g fibre per serving
Chicken and rice congee with ginger
A loose, savoury rice porridge with fine shreds of poached chicken and a little ginger. It is mild, there is almost nothing to chew, and it is easy to eat a few spoonfuls at a time on a day when a full plate is too much.
About 1 hr 20 min · 385 kcal · 42 g protein · 2 g fibre per serving
Poached haddock with egg and spinach on toast
Haddock poached in milk with a soft egg and wilted spinach.
About 25 min · 365 kcal · 40 g protein · 5 g fibre per serving
Bread, egg and cheddar strata with spinach
Bread soaked in savoury custard and baked with spinach and cheddar.
About 1 hr 15 min · 570 kcal · 38 g protein · 6 g fibre per serving
Spinach, feta and red pepper egg bites
Soft, custardy egg bites made with whole eggs, egg whites and blended cottage cheese, baked a dozen at a time. Three make a small breakfast you can eat in a few minutes, and they come out of the freezer as well as they went in.
About 40 min · 410 kcal · 35 g protein · 4 g fibre per serving
Turkey, sage and apple hash with a fried egg
Turkey browned with potato, apple and sage, topped with an egg.
About 32 min · 435 kcal · 33 g protein · 5 g fibre per serving
Turkey, egg and black bean freezer breakfast burritos
Six breakfast burritos filled with spiced turkey, soft scrambled egg, black beans and cheddar, rolled and frozen for the mornings when there is no time to cook. One is a complete breakfast that reheats from frozen in a few minutes.
About 55 min · 490 kcal · 32 g protein · 6 g fibre per serving
Haddock and spinach breakfast pot
Gently poached haddock with spinach and potatoes in a light milk broth.
About 35 min · 315 kcal · 32 g protein · 5 g fibre per serving
Mackerel and turmeric rice with a soft egg
Warm turmeric rice with flaked mackerel, peas and a boiled egg.
About 30 min · 550 kcal · 32 g protein · 4 g fibre per serving
Spinach and cottage cheese baked eggs
Individual baked eggs with spinach, chives and a little crumbled feta.
About 35 min · 410 kcal · 31 g protein · 4 g fibre per serving
Peanut butter and banana protein shake
A peanut butter and banana shake built on milk and a scoop of whey, about 350 ml. For the mornings when you are not hungry but know you need something, it is a drink you can finish slowly.
About 5 min · 360 kcal · 31 g protein · 4 g fibre per serving
Asparagus and Gruyère crustless quiche
A delicate asparagus quiche with a modest Gruyère finish.
About 45 min · 370 kcal · 31 g protein · 2 g fibre per serving
Blueberry cottage cheese baked oats
A tray of baked oats made with blended cottage cheese, eggs and protein powder, studded with blueberries and cut into six squares. A square with a spoonful of Greek yoghurt is a breakfast you can eat cold, warm or straight from the freezer bag the night before.
About 1 hr 10 min · 400 kcal · 31 g protein · 7 g fibre per serving
Turkey and apple breakfast patties
Mildly seasoned turkey patties with grated apple, toast and warm tomatoes.
About 25 min · 380 kcal · 31 g protein · 5 g fibre per serving
Miso soup with silken tofu, egg and spinach
A single bowl of miso soup made more substantial with silken tofu and soft ribbons of egg. It is light, mild and quick, and the tofu needs no chewing at all.
About 15 min · 300 kcal · 30 g protein · 3 g fibre per serving
Tinned salmon and dill scrambled eggs on rye
Soft scrambled eggs folded through salmon and dill on dark rye.
About 15 min · 375 kcal · 29 g protein · 3 g fibre per serving
Baked beans with a poached egg on toast
Haricot beans simmered in tomato with mustard, topped with a poached egg.
About 36 min · 510 kcal · 29 g protein · 16 g fibre per serving
Peach and vanilla skyr smoothie with oats
A soft peach and vanilla smoothie with skyr and a few oats, about 400 ml and mild all the way through. A good one for a warm morning when a plate does not appeal.
About 8 min · 280 kcal · 28 g protein · 3 g fibre per serving
Blueberry and oat protein smoothie
A filling blueberry and oat smoothie with milk and whey, soaked for ten minutes so the oats blend smooth. About 375 ml, and gentle enough for a morning when solid food does not appeal.
About 15 min · 340 kcal · 28 g protein · 6 g fibre per serving
Warm quinoa with apricot, almond and skyr
Quinoa warmed in milk with dried apricot, toasted almond and cool skyr.
About 16 min · 430 kcal · 28 g protein · 8 g fibre per serving
Mixed berry smoothie with skyr and flaxseed
A thick, sharp-sweet smoothie of three berries and plain skyr, about 400 ml in the glass. On a morning when a plate looks like too much, a cold drink is often easier to start than a bowl.
About 5 min · 275 kcal · 28 g protein · 7 g fibre per serving
Sardine and roasted tomato rye toast
Rye toast with roasted tomatoes, sardines and fresh parsley.
About 30 min · 360 kcal · 28 g protein · 4 g fibre per serving
Chocolate banana kefir smoothie
A cold chocolate and banana smoothie made with kefir, which gives it a gentle tang under the cocoa. About 375 ml, mild and smooth enough to sip through a morning when appetite is low.
About 5 min · 280 kcal · 28 g protein · 5 g fibre per serving
Green smoothie with spinach, pineapple and Greek yoghurt
A bright green smoothie of spinach, pineapple and fat-free Greek yoghurt, with lime to keep it fresh. The pineapple leads the flavour, so it tastes of fruit rather than leaves.
About 5 min · 280 kcal · 27 g protein · 5 g fibre per serving
Baked eggs with spinach, Gruyère and thyme
Eggs baked over wilted spinach under a thin veil of melted Gruyère.
About 25 min · 425 kcal · 27 g protein · 3 g fibre per serving
Strawberry cheesecake smoothie with cottage cheese
Cottage cheese blended until it is perfectly smooth tastes surprisingly like cheesecake filling, and here it carries frozen strawberries and a little vanilla. About 400 ml, cold and soft.
About 5 min · 295 kcal · 27 g protein · 3 g fibre per serving
Greek yoghurt with mashed banana, honey and vanilla
A cold pot of fat-free Greek yoghurt with ripe banana folded through, a little vanilla and a trickle of honey. It takes three minutes and is soft, mild and small.
About 3 min · 265 kcal · 27 g protein · 3 g fibre per serving
Mango and lime lassi with Greek yoghurt
A thick mango lassi made with strained Greek yoghurt rather than thin yoghurt, so a 400 ml glass carries most of a breakfast's protein. It is cold, smooth and mild, which can be easier than a plate on a low-appetite morning.
About 5 min · 265 kcal · 26 g protein · 2 g fibre per serving
Vegan chocolate smoothie with silken tofu and almonds
A vegan chocolate smoothie with the body of a milkshake, built on silken tofu and soya milk. There is no coffee in it, so it suits any time of day, and it comes to about 400 ml.
About 5 min · 335 kcal · 26 g protein · 5 g fibre per serving
Cherry and almond smoothie with kefir
Cherries and almond are an old pairing, and here they come together with kefir and fat-free Greek yoghurt in a cold, deep pink smoothie of about 400 ml a glass. Mild and smooth, it is easy to drink on a low-appetite morning.
About 5 min · 285 kcal · 26 g protein · 3 g fibre per serving
Buckwheat pancakes with cherries and quark
Nutty buckwheat pancakes with warm cherries and a spoonful of quark.
About 40 min · 435 kcal · 26 g protein · 6 g fibre per serving
Smooth overnight oats with skyr and banana
Overnight oats blended smooth before they soak, so they set into a soft, spoonable pot with no flakes to chew. Made the night before and eaten cold or barely cool.
About 4 hr 5 min · 355 kcal · 25 g protein · 6 g fibre per serving
Cottage cheese waffles with raspberry compote
Golden waffles with a tender centre and a spoonful of warm raspberries.
About 30 min · 405 kcal · 25 g protein · 6 g fibre per serving
Whipped cottage cheese with roasted grapes and walnuts
Cottage cheese beaten smooth, warm roasted grapes and a scatter of toasted walnuts.
About 25 min · 470 kcal · 25 g protein · 3 g fibre per serving
Savoury carrot and feta oat bake
A sliceable savoury bake with carrot, oats and feta.
About 45 min · 460 kcal · 25 g protein · 7 g fibre per serving
Tofu and mushroom congee
Rice simmered to a loose porridge with mushrooms, ginger and silken tofu.
About 1 hr · 415 kcal · 25 g protein · 4 g fibre per serving
Red pepper and goat's cheese frittata
Sweet roasted pepper and a little goat's cheese in a tender frittata.
About 35 min · 315 kcal · 25 g protein · 2 g fibre per serving
Courgette, feta and egg breakfast muffins
Savoury egg muffins with courgette, feta and fresh dill.
About 40 min · 335 kcal · 25 g protein · 2 g fibre per serving
Cottage cheese with apple sauce, cinnamon and almond
Cottage cheese blended until smooth, with cinnamon apple sauce spooned through it and a little ground almond on top. Five minutes, no cooking, and soft enough to eat a spoonful at a time.
About 5 min · 300 kcal · 25 g protein · 3 g fibre per serving
Soft scrambled eggs with cottage cheese on toast
Two eggs scrambled slowly with cottage cheese and served on a single slice of soft white toast. A small, mild breakfast that is easy to eat in a few bites.
About 8 min · 350 kcal · 24 g protein · 1 g fibre per serving
Mushroom and thyme egg tartines
Golden mushrooms, thyme and scrambled eggs on crisp toast.
About 20 min · 350 kcal · 24 g protein · 2 g fibre per serving
Wheat biscuits with quark, raspberry and flaxseed
Wheat biscuits softened in milk with quark, raspberries and toasted flaxseed.
About 8 min · 335 kcal · 24 g protein · 10 g fibre per serving
Quark dumplings with warm peaches
Soft quark dumplings with warm peaches and plain yoghurt.
About 35 min · 330 kcal · 24 g protein · 3 g fibre per serving
Buckwheat porridge with pear, almond and cinnamon
Nutty buckwheat cooked soft in milk, with roasted pear and ground almond.
About 35 min · 465 kcal · 23 g protein · 11 g fibre per serving
Raspberry breakfast cheesecake pots
Chilled yoghurt and cottage cheese pots over a soft wheat biscuit base.
About 2 hr 10 min · 290 kcal · 23 g protein · 7 g fibre per serving
White bean, tomato and egg skillet
Soft tomatoes and white beans with eggs cooked into the sauce.
About 30 min · 330 kcal · 23 g protein · 8 g fibre per serving
Skyr with poached plums and toasted flaxseed
Cool skyr, plums poached until they slump, and a spoonful of toasted seed.
About 20 min · 305 kcal · 23 g protein · 6 g fibre per serving
Vanilla rice pudding with skyr
A slow, creamy stovetop rice pudding with vanilla, finished with skyr once it has cooled a little. Eat it warm or cold, in a small bowl.
About 50 min · 370 kcal · 23 g protein · 1 g fibre per serving
Banana and cottage cheese griddle cakes
Small banana griddle cakes with a spoonful of plain yoghurt.
About 25 min · 365 kcal · 23 g protein · 5 g fibre per serving
Vanilla skyr with roasted pear and cardamom oats
Cool vanilla skyr, tender pear and a small scattering of fragrant oats.
About 35 min · 300 kcal · 22 g protein · 6 g fibre per serving
Lemon-ricotta pancakes with warm blueberries
Tender ricotta pancakes with warm blueberries and the fragrance of fresh lemon.
About 25 min · 415 kcal · 22 g protein · 3 g fibre per serving
Baked ricotta with roasted tomatoes and thyme on rye
Ricotta baked until just set, with tomatoes roasted alongside it.
About 35 min · 390 kcal · 22 g protein · 4 g fibre per serving
Chickpea pancakes with smoked paprika and quark
Savoury chickpea pancakes, soft in the middle, with cool quark and spinach.
About 50 min · 300 kcal · 22 g protein · 6 g fibre per serving
Potato and courgette rosti with a poached egg
A crisp potato and courgette rosti topped with a poached egg.
About 40 min · 395 kcal · 22 g protein · 5 g fibre per serving
Apple-cinnamon baked oats
A soft apple and oat bake with cinnamon and a cool yoghurt spoonful.
About 40 min · 365 kcal · 22 g protein · 6 g fibre per serving
Peanut butter and banana oats
Oats cooked in milk with peanut butter stirred through and sliced banana.
About 13 min · 415 kcal · 21 g protein · 7 g fibre per serving
Polenta porridge with plum and quark
Soft polenta cooked in milk with poached plums and cool quark.
About 20 min · 380 kcal · 21 g protein · 3 g fibre per serving
Savoury oats with peas, eggs and Parmesan
A warm savoury oat bowl with peas, egg and a Parmesan finish.
About 20 min · 325 kcal · 20 g protein · 6 g fibre per serving
Savoury semolina with peas and turmeric
Toasted semolina cooked soft with peas, turmeric and cumin.
About 23 min · 400 kcal · 20 g protein · 8 g fibre per serving
Orange and vanilla semolina with quark
Smooth semolina porridge with orange zest and creamy quark.
About 20 min · 295 kcal · 20 g protein · 3 g fibre per serving
Strawberry and vanilla overnight oats
Creamy overnight oats with vanilla yoghurt and fresh strawberries.
About 6 hr 5 min · 290 kcal · 20 g protein · 6 g fibre per serving
Peach and almond breakfast couscous
Warm couscous with peaches, vanilla yoghurt and toasted almonds.
About 15 min · 320 kcal · 20 g protein · 5 g fibre per serving
Buckwheat crêpes with spinach and ricotta
Folded buckwheat crêpes with a warm spinach and ricotta filling.
About 40 min · 345 kcal · 20 g protein · 4 g fibre per serving
Smoky bean and mushroom breakfast toast
Warm beans and browned mushrooms over wholemeal toast.
About 25 min · 325 kcal · 19 g protein · 12 g fibre per serving
Pear and ginger buckwheat porridge
Tender buckwheat with pear, a little ginger and plain yoghurt.
About 25 min · 335 kcal · 19 g protein · 7 g fibre per serving
Pumpkin and oat breakfast squares
Soft pumpkin breakfast squares with cinnamon and a yoghurt topping.
About 40 min · 355 kcal · 19 g protein · 7 g fibre per serving
Blueberry and lemon baked French toast
A soft-centred breakfast bake with blueberries and a golden bread top.
About 45 min · 410 kcal · 19 g protein · 3 g fibre per serving
Potato, spinach and egg breakfast hash
Golden potatoes, wilted spinach and eggs for a savoury morning.
About 40 min · 320 kcal · 18 g protein · 4 g fibre per serving
Potato and egg breakfast tacos
Soft tortillas filled with potatoes, eggs and a cool yoghurt spoonful.
About 30 min · 355 kcal · 18 g protein · 5 g fibre per serving
Baked polenta with tomatoes and eggs
A soft polenta base with tomatoes, eggs and a little cheese.
About 35 min · 330 kcal · 17 g protein · 3 g fibre per serving
Cherry and almond millet porridge
Creamy millet with cherries, yoghurt and a small almond topping.
About 30 min · 350 kcal · 16 g protein · 5 g fibre per serving
Chickpea flour omelette with mushrooms
A savoury chickpea pancake folded around mushrooms and spinach.
About 40 min · 265 kcal · 16 g protein · 8 g fibre per serving

GLP-1 breakfast recipes

How these were chosen

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