Don’t settle for a basic breakfast, we’re here to help you pimp your meal, because it is the most important meal of the day.
We’ve got ten breakfast ideas which are packed with protein and sure to help you start your day right. If you’re bulking up and beginning training for your next Tough Mudder, these ideas are a MUST try.
1. Protein Pancakes
Holy sh*t, protein pancakes? What a way to start your day.
- 1 Banana
- 75g Oats
- 3 Large Eggs
- 2 Tablespoons of Milk (dary, soya, oat or nut milks all are fine)
- 1 Tablespoon of Baking Powder
- Pinch of Cinnamon
- 2 Tablespoons of Protein Powder (Whey, pea or whatever your preference is all fine)
- Coconut oil, or a flavourless oil for frying
- Maple syrup and Berries or Sliced Banana To Serve
- Whizz the banana, oats, eggs, milk, baking powder, cinnamon and protein powder in a blender for 1-2 mins until smooth. Check the oats have broken down, if not, blend for another minute.
- Heat a drizzle of oil in a pan. Pour or ladle in 2-3 rounds of batter, leaving a little space between each to spread. Cook for 1-2 minutes, until bubbles start to appear on the surface and the underside is golden. Flip over and cook for another minute until cooked through. Transfer to a warmed oven and repeat with the remaining batter. Serve in stacks with nut butter, maple syrup and fruit.
2. Porridge With Blueberry Compote
Sharpen up your basic porridge with a blueberry compote.
- 6 Tablespoons of Porridge Oats
- 100ml of 0% Fat Greek-Style Yoghurt
- 175g Pack of Frozen Blueberries
- 1 Tablespoon of Honey (Optional)
- Put the oats in a non-stick pan with 400ml water and cook over the heat, stirring occasionally for about 2 minutes until thickened. Remove from the heat and add a third of the yogurt.
- Meanwhile, tip the blueberries into a pan with 1 tbsp water and the honey if using and gently poach until the blueberries have thawed and they are tender, but still holding their shape.
- Spoon the porridge into bowls, top with the remaining yogurt and spoon over the blueberries.
3. Spinach And Pepper Frittata
A balanced meal and also very fun to say. Hakuna Frittata.
- 5 Large Eggs
- 300g Low Fat Natural Cottage Cheese
- 1 Garlic Clove, Finely Chopped
- 15G Finely Grated Parmesan (Or Vegetarian Alternative)
- 225g Frozen Spinach
- 2 Roasted Red Peppers
- Grating of Nutmeg
- 100g Cherry Tomatoes
- Heat oven to 190C/170C fan/gas 5. Line a 20cm sandwich tin with a single sheet of baking parchment if your tin has a loose bottom.
- Beat the eggs in a large bowl with the cottage cheese, garlic, half the Parmesan, the spinach, peppers, nutmeg and some black pepper. Tip into the tin, top with the tomatoes and sprinkle with the remaining Parmesan. Bake for 40 mins until set all the way through and starting to puff up. Cut into wedges and serve hot or cold. Will keep for 3-4 days in the fridge.
4. Baked Salmon And Eggs
Feel a bit extra in the morning with some salmon and eggs.
- 6 Crusty White Rolls
- 25g Butter
- 6 Slices of Smoked Salmon
- 6 Medium Sized Eggs
- Few Snippets of Chives
- Heat oven to 180C/160C fan/gas 4. Slice off the top of each roll, then gently remove the bread inside until there is a hole large enough to accommodate a slice of salmon and an egg. Arrange the rolls on a baking sheet, reserving the tops. (If you like, whizz the middles into crumbs and keep in the freezer for another recipe).
- Brush the inside and edges of the rolls with a little melted butter, then arrange a slice of salmon inside each one. Crack an egg into each and season. Bake for 10-15 mins or until the eggs are cooked to your liking. Scatter with snipped chives. Toast the tops, brush with the remaining butter, then cut into soldiers and use to dip into eggs.
5. Berry Omelette
An omelette, but savoury? Let us blow your mind.
- 1 Large Egg
- 1 Tablespoon Skimmed Milk
- 3 Pinches of Cinnammon
- 1/2 Tablespoon of Rapeseed Oil
- 100g of Cottage Cheese
- 175g Chopped Strawberry, Blueberries and Raspberries
- Beat egg with milk and cinnamon. Heat oil in a 20cm non-stick frying pan and pour in the egg mixture, swirling to evenly cover the base. Cook for a few mins until set and golden underneath. There’s no need to flip it over.
- Place on a plate, spread over cheese, then scatter with berries. Roll up and serve.
6. Apricot And Seed Protein Bar
Full of goodness and great for breakfast on the go.
- 140g Dried Apricot
- 40g Oats
- 40g Desiccated Coconut
- 25g Sunflow Seed
- 1 Tablespoon of Sesame Seeds
- 15g Dried Cranberries
- 3 Tablespoons of Protein Powder (whatever you flavour you fancy)
- 1 Tablespoon of Chia Seeds
- Purée apricots in a food processor with 150ml boiling water and the oats, then scrape the mixture into a bowl. Toast coconut, sunflower seeds and sesame seeds in a non-stick pan over a low heat, then stir into the apricots with the cranberries, hemp powder and chia seeds to make a thick paste.
- Roll into a long log on a sheet of cling film. Wrap tightly, chill, then slice thinly to serve. Will keep in the fridge for 2 weeks.
7. Chocolate Milk
A very quick breakfast you can take with you. Chocolate milk is really unhealthy, right? Think again.
- 200ml Unsweetened Soya Milk
- 170g 0% Fat Greek Yoghurt
- 25g Cooked Quinoa
- 3 Tablespoons of Cocoa Powder
- 1/2 Tablespoon of Vanilla Bean Paste
- 1/2 Tablespoon of Cinnamon
- 3-4 Cubes of Frozen Spinach
- Really simple, whiz all the ingredients together in a blender until smooth, pour into a tall glass and serve.
8. Spicy Fried Breakfast Rice
You’ve never seen rice like this before. Rice, rice, baby.
- 3 Eggs
- 4 Rashers of Streaky Bacon
- 4 Spring Onions
- 1 Red Chilli
- 2 Tablespoons of Bacon Jam
- 1 Pouch of Ready Cooked Basmati Rice
- Handful of Spinach
- Lower the eggs into boiling water and cook for 7 minutes. Drain and rinse under cold water, then peel and cut each egg in half.
- Fry the bacon in a non-stick pan until crisp. Add most of the spring onions and chilli, cook for a minute then stir in the bacon jam and cook for another minute. Tip in the rice and toss everything together. Stir in the spinach and cook until wilted. Sprinkle over the rest of the chilli and spring onions, and serve with the boiled eggs.
9. Breakfast Muffins
Another breakfast on the go contender.
- 125g Wholemeal Flour
- 125g Plain Flour
- 2 Tablespoons of Baking Powder
- 100g Molasses Sugar
- Handful of Pumpkin Seeds
- Handful of Raisins
- 100ml of Flavourless Oil
- 4 Bananas
- 2 Eggs
- 2 Tablespoons of Milk
- Heat the oven to 180c/fan 160c/gas 4. Line 6 holes of an oiled non-stick muffin tin with squares of greaseproof paper (cut a square and push it in so it comes up the sides to the top of the tin). Mix the flours, baking powder, sugar, seeds and sultanas in a bowl, then add the oil, banana, eggs and milk. Fold quickly with a large metal spoon and don’t worry if the mix is still lumpy – mixing for too long makes muffins tough.
- Divide the mixture between muffin tins. Fill them to the top, sprinkle on a few extra seeds and bake for 20 minutes or until the muffins are cooked through. Cool briefly, then put on a wire rack.
10. Kale Smoothie
We know this isn’t everyone’s favourite but are you brave enough to give it a go?
- 140g Frozen Mango Chunks
- 1/2 Frozen Banana
- Handful of Kale Leaves
- 240ml of Coconut Water
- Nice and simple, put the frozen fruit into a blender. Top with the kale and coconut water and blend on high until smooth and creamy. Pour into a glass and enjoy immediately.
Give these recipes a go and let us know if they helped you smash the day.
Maybe these will help you in your next Tough Mudder? Get your tickets now and fuel up.