They say breakfast is the most important meal of the day, and when you’re working in a high-stress, physically demanding field like the skilled trades, a hearty (and healthy) breakfast keeps you adequately fuelled. Make the most of your breakfast by including ample protein to sustain energy levels, balance blood sugar, and improve heart health. High-protein breakfasts like the chorizo breakfast burrito, pumpkin protein pancakes, and sweet potato breakfast hash are great places to start. 

Top 10 high-protein breakfasts to start your day off right

1. One-pan eggs with tomatoes, peppers & yogurt

These one-pan eggs with tomatoes, peppers, and yogurt from Goodfood are quick to prep and cook and maximize nutrition with a few simple ingredients—eggs, onions, peppers, tomatoes, garlic, and yogurt. Inspired by Turkish shakshouka, it’s hearty, flavorful, and high-protein. Eat with a warmed pita or toasted sourdough to round out the nutrition.  

Where’s the protein? This recipe has 12g of protein and is low in calories and salt. The bulk of the protein comes from the eggs and yogurt, but the red or green pepper, onion, and tomato are also full of vitamins (like vitamin C) and antioxidants. For an extra dose of protein, crack in another egg or two.

2. Chia pudding

This high-protein chia pudding from Eating Bird Food is a super healthy, super portable option that’s great for busy construction professionals on the go. With a rich vanilla flavor and a hint of sweetness from maple syrup, it’s the perfect vice for sweets lovers that won’t have a huge effect on blood sugar. This recipe can easily be customized to suit your taste preferences and holds up well in the fridge, meaning it’s great for meal prep. 

Where’s the protein? Chia seeds are relatively high in protein and fiber, offering about 3g and 5g per tablespoon, respectively. Adding Greek yogurt and protein powder adds creaminess and further boosts the protein count. 

3. Everything bagel salmon bites

These Everything Bagel Salmon Bites from Eating Well is another quick recipe that packs a massive nutrition punch. With just four ingredients—salmon, Everything Bagel seasoning, whipped cream cheese, and scallions—they’re simple, nutritious, and easy for weekday meal prep. They’re great on their own for breakfast and also make a great appetizer for lunch or dinner. 

Where’s the protein? This recipe makes nine bites and contains around 24g of protein, thanks to the salmon and cream cheese. It’s tasty and also a great source of potassium. For an extra protein boost, toast some high-protein bread and cut it into small squares to serve the bites on, or wrap them up in a high-protein tortilla.

4. Chorizo breakfast burrito

These chorizo breakfast burritos are a bit more labor-intensive, but the protein payoff is well worth it—and they’re a super easy meal-prep (and freezer) item. They pack chorizo, eggs, black beans, avocado, taco cheese, salsa, and hot sauce into a tortilla for a blast of flavor and protein without the unhealthy ingredients of a restaurant burrito. The chorizo can be swapped with soy chorizo or another meat if preferred, and you can toast the burrito in the pan after prep for an extra bit of crispiness. 

Where’s the protein? The bulk of the protein comes from the chorizo, eggs, and black beans, with a bit of healthy fat from the cheese and avocado. For extra protein, wrap it in a high-protein tortilla.

5. Pumpkin protein pancakes

Pancakes for breakfast are a classic, and these pumpkin protein pancakes are simple, high-protein, and easy to prep ahead and freeze. With canned pumpkin, eggs, greek yogurt, oats, syrup, pie spice, and pecans, they’re a comforting, nutritious breakfast that feels like you’re eating pumpkin pie without the guilt.

Where’s the protein? The combination of eggs, Greek yogurt, oats, and pecans provides a good amount of protein, fiber, and essential nutrients like vitamins A, C, E, selenium, and zinc. Add pumpkin pie spice to Greek yogurt for an extra protein boost, and top the pancakes.

6. Cacio e pepe frittata with cauliflower and lemony yogurt

If time is on your side in the morning (or for a delicious weekend breakfast), this Cacio e Pepe Frittata with Cauliflower and Lemony Yogurt is a must-make. It’s a one-pan dish that can be enjoyed over multiple meals—make it on Sunday and enjoy it during the week. With eggs, pecorino romano, whole milk Greek yogurt, black pepper, cauliflower, arugula, and lemon, it’s high in flavor and protein, making it the perfect meal for breakfast, brunch, or lunch. 

Where’s the protein? The eggs, Greek yogurt, and pecorino cheese provide a good mix of protein and healthy fats, offering around 20g per slice. It’s also relatively low in calories, so grabbing a second slice shouldn’t be off the table, especially if you work in a physically demanding job. 

7. Easy egg & crab muffins

For busy construction professionals, morning meal prep is a must, and these easy egg and crab muffins are a great addition to your Sunday cook-up. Loaded with flavor from onions, garlic, peppers, and Italian seasoning and packed with protein from eggs, cottage cheese, and crab, they’re a simple and satisfying breakfast that’s easy to take on the go. They’re also freezer-friendly, so you can batch cook and enjoy them later.  

Where’s the protein? Crab meat offers about 19g of protein per 3oz serving but doesn’t contain the saturated fat in other meats. Adding egg and cottage cheese to these muffins packs another punch of protein to round out the dish.

8. Sweet potato breakfast hash

This hearty sweet potato breakfast hash has the perfect blend of nutrients for a filling breakfast. It is high in protein and fiber to keep your energy levels high and your blood sugar stable. With olive oil, onion, breakfast sausage, sweet potatoes, chilis, eggs, and scallions, it’s loaded with flavor and nutrients without the greasiness of a diner hash. 

Where’s the protein? The eggs and breakfast sausage do the heavy lifting in this recipe. For a lower-fat version without compromising flavor, swap out pork sausage for chicken or turkey, or make your own using ground meat and adding spices.  

9. Crispy seeded buckwheat flatbreads with smoked salmon

Simple breakfasts that pack a nutritional punch are essential for busy construction professions, and these crispy seeded buckwheat flatbreads with smoked salmon tick all the boxes. Combining smoked salmon, buckwheat flour, olive oil, sesame seeds, cottage cheese, scallions, and Persian cucumbers, this recipe is relatively high in protein and healthy fats, making it an excellent option for sustenance without sluggishness. If you don’t have time (or the desire) to make your own flatbread, substitute it with a high-protein crispy flatbread, pita, or toast. 

Where’s the protein? Salmon packs around 20g of protein per 100g, and the seeds and cottage cheese boost the total protein to around 27g per serving. If you’re swapping out the homemade flatbread, opt for an option higher in protein.

10. High protein overnight oats

These high-protein overnight oats will hit the spot to satisfy the morning sweet lovers. They combine high-fiber oats and chia seeds with vanilla protein powder, cinnamon, Greek yogurt, honey, and vanilla for a satisfying, creamy, nutrient-dense breakfast that’s easy to take on the go. If you’re not a fan of vanilla protein, this recipe can easily be customized to suit your taste preferences. Plus, it can be made a few days ahead and refrigerated, making it a quick grab-n-go option for early mornings.

Where’s the protein? The combination of Greek yogurt and protein powder packs the most protein in this recipe, but you’ll also find smaller amounts in the oats, along with other essential nutrients like fiber, manganese, copper, and zinc. 

Why getting enough protein matters  (especially at breakfast)

Proteins are made up of amino acids that are essentially the “building blocks” of your body. They’re used for nearly every function in the body, including enzyme formation and building and repairing muscles—processes that are key for people in physically demanding jobs. Having a protein-packed breakfast not only ticks off a chunk of your daily requirements but: 

• Helps maintain stable blood sugar levels: A high-protein breakfast will help stabilize blood sugar levels and prevent a mid-morning crash. Protein helps slow the digestion of carbohydrates and the release of sugar into the bloodstream, lessening the chance of a blood sugar spike. 
• Increases energy levels: Proteins are complex molecules that take longer to digest, offering a more prolonged and steadier energy supply than carbohydrates.
• It helps improve your heart health: A high-protein breakfast stabilizes blood sugar and increases HDL (good) cholesterol, contributing to better cardiovascular health and function.

Bottom line

In an industry where the coffee truck most often serves as a nutritious breakfast, it’s time to change the game. Having a hearty, high-protein breakfast in the morning doesn’t just satisfy hunger; it also balances blood sugar, energizes the body, and provides essential nutrients for your brain and body to perform all day. 

Whether you fancy a savory egg and crab muffin or a sweet, high-protein chia pudding, these recipes are simple, nutritious, and packed with protein to fuel even the busiest construction professionals. Stay satiated and ready to take on the day. 

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