15 Best High-Protein, High-Calorie Breakfast Recipes for a Bulk

1. Protein Pancakes with Peanut Butter and Banana

Ingredients:

• 1 cup rolled oats (300 calories, 10g protein)
• 1 scoop vanilla protein powder (120 calories, 25g protein)
• 1 banana, mashed (105 calories, 1g protein)
• 2 eggs (140 calories, 12g protein)
• 1/2 cup almond milk (30 calories, 1g protein)
• 1 tablespoon peanut butter (95 calories, 4g protein)
• 1 teaspoon baking powder (2 calories, 0g protein)
• 1/2 teaspoon cinnamon (3 calories, 0g protein)
• 1 teaspoon honey (optional) (21 calories, 0g protein)

Instructions:

1. Blend oats into a fine flour.
2. Mix oat flour, protein powder, baking powder, and cinnamon in a bowl.
3. Whisk the mashed banana, eggs, almond milk, and peanut butter in another bowl.
4. Combine wet and dry ingredients.
5. Cook pancakes on a preheated griddle until bubbles form, then flip to cook the other side.
6. Drizzle with honey if desired.

Nutritional Facts (per serving):

• Calories: 550
• Protein: 35g

Prep Time: 15 minutes
Servings: 2

Tip: For additional calories and texture, add chopped nuts or seeds to the batter.

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2. Greek Yogurt Parfait with Granola and Berries

Ingredients:

• 1 cup Greek yoghurt (100 calories, 17g protein)
• 1/2 cup granola (200 calories, 5g protein)
• 1/2 cup mixed berries (30 calories, 1g protein)
• 1 tablespoon honey (64 calories, 0g protein)
• 1 tablespoon chia seeds (58 calories, 2g protein)

Instructions:

1. Layer Greek yogurt, granola, and mixed berries in a bowl or jar.
2. Drizzle with honey and sprinkle chia seeds on top.

Nutritional Facts (per serving):

• Calories: 450
• Protein: 30g

Prep Time: 10 minutes
Servings: 1

Tip: For a crunchier texture, toast the granola before layering.

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3. High-Protein Smoothie Bowl

Ingredients:

• 1 scoop vanilla protein powder (120 calories, 25g protein)
• 1 banana (105 calories, 1g protein)
• 1/2 cup frozen mixed berries (35 calories, 0.5g protein)
• 1/2 cup almond milk (30 calories, 1g protein)
• 1 tablespoon almond butter (98 calories, 2g protein)
• 1 tablespoon chia seeds (58 calories, 2g protein)
• 1/4 cup granola (100 calories, 2g protein)

Instructions:

1. Blend protein powder, banana, frozen berries, almond milk, and almond butter until smooth.
2. Pour into a bowl and top with chia seeds and granola.

Nutritional Facts (per serving):

• Calories: 500
• Protein: 35g

Prep Time: 10 minutes
Servings: 1

Tip: For a thicker consistency, add more frozen berries or a few ice cubes.

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4. Avocado Toast with Eggs

Ingredients:

• 2 slices whole grain bread (200 calories, 8g protein)
• 1 avocado, mashed (240 calories, 3g protein)
• 2 large eggs (140 calories, 12g protein)
• 1/2 teaspoon chilli flakes (2 calories, 0g protein)
• Salt and pepper to taste

Instructions:

1. Toast the bread slices.
2. Spread mashed avocado on the toast.
3. Fry or poach the eggs and place them on top of the avocado toast.
4. Sprinkle with chili flakes, salt, and pepper.

Nutritional Facts (per serving):

• Calories: 450
• Protein: 20g

Prep Time: 15 minutes
Servings: 1

Tip: Add sliced tomatoes or a handful of arugula for extra flavor and nutrients.

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5. Peanut Butter and Banana Smoothie

Ingredients:

• 1 scoop chocolate protein powder (120 calories, 25g protein)
• 1 banana (105 calories, 1g protein)
• 2 tablespoons peanut butter (190 calories, 8g protein)
• 1 cup almond milk (30 calories, 1g protein)
• 1 tablespoon honey (64 calories, 0g protein)

Instructions:

1. Blend protein powder, banana, peanut butter, almond milk, and honey until smooth.

Nutritional Facts (per serving):

• Calories: 600
• Protein: 35g

Prep Time: 5 minutes
Servings: 1

Tip: Add a tablespoon of cocoa powder for a richer chocolate flavor.

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6. Overnight Oats with Protein Powder

Ingredients:

• 1/2 cup rolled oats (150 calories, 5g protein)
• 1 scoop protein powder (120 calories, 25g protein)
• 1/2 cup almond milk (30 calories, 1g protein)
• 1/2 cup Greek yogurt (50 calories, 9g protein)
• 1 tablespoon chia seeds (58 calories, 2g protein)
• 1 tablespoon honey (64 calories, 0g protein)
• 1/2 cup mixed berries (30 calories, 1g protein)

Instructions:

1. Mix oats, protein powder, almond milk, Greek yogurt, chia seeds, and honey in a jar.
2. Refrigerate overnight.
3. Top with mixed berries before serving.

Nutritional Facts (per serving):

• Calories: 500
• Protein: 35g

Prep Time: 10 minutes (plus overnight chilling)
Servings: 1

Tip: For a creamy texture, use full-fat Greek yogurt.

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7. Breakfast Burrito

Ingredients:

• 1 large whole wheat tortilla (210 calories, 6g protein)
• 3 large eggs (210 calories, 18g protein)
• 1/2 cup black beans, drained and rinsed (114 calories, 8g protein)
• 1/4 cup shredded cheese (110 calories, 7g protein)
• 1/4 cup salsa (20 calories, 1g protein)
• 1 avocado, sliced (240 calories, 3g protein)

Instructions:

1. Scramble the eggs in a pan.
2. Warm the tortilla and layer with scrambled eggs, black beans, shredded cheese, salsa, and avocado slices.
3. Roll up the tortilla and serve.

Nutritional Facts (per serving):

• Calories: 600
• Protein: 30g

Prep Time: 20 minutes
Servings: 1

Tip: For a spicier burrito, add chopped jalapeños or hot sauce.

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8. Cottage Cheese and Fruit Bowl

Ingredients:

• 1 cup cottage cheese (220 calories, 28g protein)
• 1/2 cup pineapple chunks (40 calories, 0g protein)
• 1/2 cup sliced peaches (30 calories, 1g protein)
• 1 tablespoon honey (64 calories, 0g protein)
• 1 tablespoon chia seeds (58 calories, 2g protein)

Instructions:

1. Combine cottage cheese, pineapple chunks, and sliced peaches in a bowl.
2. Drizzle with honey and sprinkle chia seeds on top.

Nutritional Facts (per serving):

• Calories: 450
• Protein: 35g

Prep Time: 5 minutes
Servings: 1

Tip: Add a sprinkle of cinnamon for extra flavor.

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9. High-Protein Banana Bread

Ingredients:

• 1 cup almond flour (640 calories, 24g protein)
• 1 scoop vanilla protein powder (120 calories, 25g protein)
• 2 ripe bananas, mashed (210 calories, 2g protein)
• 2 large eggs (140 calories, 12g protein)
• 1/4 cup honey (192 calories, 0g protein)
• 1 teaspoon baking powder (2 calories, 0g protein)
• 1/2 teaspoon cinnamon (3 calories, 0g protein)

Instructions:

1. Preheat the oven to 350°F.
2. Mix almond flour, protein powder, baking powder, and cinnamon in a bowl.
3. In another bowl, whisk mashed bananas, eggs, and honey.
4. Combine wet and dry ingredients.
5. Pour the batter into a greased loaf pan and bake for 45-50 minutes.

Nutritional Facts (per slice):

• Calories: 300
• Protein: 20g

Prep Time: 15 minutes (plus 45 minutes baking)
Servings: 10 slices

Tip: For added texture, mix in chopped nuts or chocolate chips before baking.

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10. Protein-Packed Chia Pudding

Ingredients:

• 1 cup almond milk (30 calories, 1g protein)
• 1 scoop vanilla protein powder (120 calories, 25g protein)
• 3 tablespoons chia seeds (174 calories, 6g protein)
• 1 tablespoon honey (64 calories, 0g protein)
• 1/2 cup mixed berries (30 calories, 1g protein)

Instructions:

1. Mix almond milk, protein powder, chia seeds, and honey in a bowl.
2. Refrigerate for at least 2 hours or overnight.
3. Top with mixed berries before serving.

Nutritional Facts (per serving):

• Calories: 400
• Protein: 30g

Prep Time: 5 minutes (plus 2 hours chilling)
Servings: 1

Tip: Use coconut milk instead of almond milk for a richer flavor.

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11. Omelette with Spinach and Cheese

Ingredients:

• 3 large eggs (210 calories, 18g protein)
• 1/2 cup spinach (7 calories, 1g protein)
• 1/4 cup shredded cheese (110 calories, 7g protein)
• 1 tablespoon olive oil (120 calories, 0g protein)
• Salt and pepper to taste

Instructions:

1. Whisk eggs with salt and pepper.
2. Heat olive oil in a pan and sauté spinach until wilted.
3. Pour eggs over the spinach and cook until set.
4. Sprinkle cheese on one half and fold the omelette.

Nutritional Facts (per serving):

• Calories: 450
• Protein: 26g

Prep Time: 10 minutes
Servings: 1

Tip: Add diced tomatoes or mushrooms for extra flavor and nutrition.

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12. Quinoa Breakfast Bowl

Ingredients:

• 1 cup cooked quinoa (222 calories, 8g protein)
• 1/2 cup Greek yogurt (50 calories, 9g protein)
• 1/2 cup mixed berries (30 calories, 1g protein)
• 1 tablespoon honey (64 calories, 0g protein)
• 1 tablespoon chia seeds (58 calories, 2g protein)

Instructions:

1. Combine cooked quinoa and Greek yogurt in a bowl.
2. Top with mixed berries, honey, and chia seeds.

Nutritional Facts (per serving):

• Calories: 450
• Protein: 30g

Prep Time: 10 minutes
Servings: 1

Tip: Substitute quinoa with cooked millet or farro for variety.

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13. High-Protein Breakfast Muffins

Ingredients:

• 1 cup almond flour (640 calories, 24g protein)
• 1 scoop vanilla protein powder (120 calories, 25g protein)
• 2 large eggs (140 calories, 12g protein)
• 1/2 cup Greek yogurt (50 calories, 9g protein)
• 1/4 cup honey (192 calories, 0g protein)
• 1 teaspoon baking powder (2 calories, 0g protein)
• 1/2 teaspoon vanilla extract (6 calories, 0g protein)

Instructions:

1. Preheat the oven to 350°F.
2. Mix almond flour, protein powder, and baking powder in a bowl.
3. In another bowl, whisk eggs, Greek yogurt, honey, and vanilla extract.
4. Combine wet and dry ingredients.
5. Pour batter into muffin tins and bake for 20-25 minutes.

Nutritional Facts (per muffin):

• Calories: 300
• Protein: 20g

Prep Time: 15 minutes (plus 25 minutes baking)
Servings: 10 muffins

Tip: Add blueberries or raspberries for a fruity twist.

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14. Savory Breakfast Bowl with Turkey and Sweet Potatoes

Ingredients:

• 4 oz ground turkey (220 calories, 22g protein)
• 1 sweet potato, diced (112 calories, 2g protein)
• 1/2 cup spinach (7 calories, 1g protein)
• 1 tablespoon olive oil (120 calories, 0g protein)
• Salt and pepper to taste

Instructions:

1. Sauté ground turkey in olive oil until browned.
2. Add diced sweet potato and cook until tender.
3. Stir in spinach and cook until wilted.
4. Season with salt and pepper.

Nutritional Facts (per serving):

• Calories: 450
• Protein: 25g

Prep Time: 20 minutes
Servings: 1

Tip: Top with a fried egg for extra protein and flavor.

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15. Tofu Scramble with Veggies

Ingredients:

• 1 cup firm tofu, crumbled (144 calories, 16g protein)
• 1/2 cup bell peppers, diced (15 calories, 0g protein)
• 1/2 cup spinach (7 calories, 1g protein)
• 1 tablespoon olive oil (120 calories, 0g protein)
• 1/4 teaspoon turmeric (2 calories, 0g protein)
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan and sauté bell peppers and spinach.
2. Add crumbled tofu and turmeric, stirring until heated through.
3. Season with salt and pepper.

Nutritional Facts (per serving):

• Calories: 300
• Protein: 20g

Prep Time: 15 minutes
Servings: 1

Tip: Add nutritional yeast for a cheesy flavor.

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Recipe Comparison Chart

Recipe	Calories	Protein
Protein Pancakes with Peanut Butter	550	35g
Greek Yogurt Parfait	450	30g
High-Protein Smoothie Bowl	500	35g
Avocado Toast with Eggs	450	20g
Peanut Butter and Banana Smoothie	600	35g
Overnight Oats with Protein Powder	500	35g
Breakfast Burrito	600	30g
Cottage Cheese and Fruit Bowl	450	35g
High-Protein Banana Bread	300	20g
Protein-Packed Chia Pudding	400	30g
Omelette with Spinach and Cheese	450	26g
Quinoa Breakfast Bowl	450	30g
High-Protein Breakfast Muffins	300	20g
Savory Breakfast Bowl with Turkey	450	25g
Tofu Scramble with Veggies	300	20g

These recipes offer a delicious variety of high-protein, high-calorie options perfect for a bulking phase. Customize each recipe to your taste and dietary needs, and enjoy the benefits of a nutritious start to your day!