8 Health Packed High Protein Brunch Dishes To Kick Off Your Day

In today's fast-paced world, where time is of the essence, the significance of starting the day with a protein-packed brunch cannot be emphasised enough. As the old adage goes, "Breakfast is the most important meal of the day," and incorporating a good source of protein into this morning repast can set the tone for a healthier and more energised day ahead.

Protein is a vital macronutrient that plays a multifaceted role in our overall well-being. It serves as the building block for various tissues in our body, including muscles, enzymes, hormones, and antibodies, essential for maintaining bodily functions and supporting a strong immune system. Consuming an adequate amount of protein during breakfast not only kickstarts our metabolism but also helps curb hunger pangs and regulates blood sugar levels throughout the day.

A well-balanced and protein-rich brunch offers numerous benefits that go beyond mere sustenance. When our body is nourished with protein, we experience improved focus and mental clarity, enabling us to tackle daily tasks with enhanced efficiency. Additionally, protein provides a steady and sustained release of energy, preventing the mid-morning slump that often accompanies high-carbohydrate breakfast choices.

A good brunch comprising high-protein options can also aid in weight management and muscle maintenance. By feeling satiated and full, we are less likely to indulge in unhealthy snacking between meals, ultimately contributing to better eating habits and weight control. And for those gym rats, consuming protein-rich meals supports muscle repair and growth, optimising the benefits of their workouts.

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From classic favourites like eggs, yoghurt, and smoked salmon to more creative dishes like tofu scrambles and quinoa breakfast bowls, these 8 options are as delicious as they are nutritious.

Egg White Frittata:

Whip up a frittata using egg whites, spinach, bell peppers, onions, and feta cheese. This low-calorie dish is rich in protein and essential vitamins, making it a fantastic brunch choice.

Quinoa Breakfast Bowl:

Cook quinoa and mix it with sautéed spinach, cherry tomatoes, avocado, and a poached egg on top. Quinoa is a complete protein and will keep you feeling satisfied for hours.

Besan Chilla:

Blend chickpea flour, water, and your favourite vegetables like grated zucchini and carrots to make savoury pancakes. Chickpea flour is rich in protein and adds a unique taste to this brunch treat.

Tofu Scramble:

Sauté tofu with diced bell peppers, onions, and turmeric for a flavorful vegan alternative to scrambled eggs. Tofu is an excellent source of plant-based protein.

Protein-Packed Breakfast Burrito:

Fill a whole-grain tortilla with scrambled eggs, black beans, avocado, salsa, and a sprinkle of cheese. This hearty and satisfying brunch option is loaded with protein and healthy fats.


Prepare a hearty shakshuka by poaching eggs in a flavorful tomato and bell pepper sauce with onions, garlic, and a mix of spices like cumin, paprika, and chilli. This Middle Eastern dish is not only high in protein but also a delightful way to start your day.

Paneer Pancakes:

Combine cottage cheese with eggs, oats, and a touch of vanilla to make delicious and protein-packed pancakes. Serve them with fresh berries and a dollop of yoghurt for an extra boost of protein.

Chia Seed Pudding:

Whisk chia seeds with almond milk and a touch of honey or maple syrup, then let it sit overnight to thicken. Top the pudding with nuts, seeds, and sliced fruits. Chia seeds are a great source of protein, fibre, and omega-3 fatty acids.