Recipes

5 High-Protein Breakfast Ideas

protein pancakes made using Klean Isolate

A high-protein breakfast is your chance to build a nutritional foundation for peak performance throughout the rest of your day – a philosophy that we’re extremely passionate about at Klean Athlete.

From protein pancakes to proats and even protein coffee, here are five delicious high-protein breakfast ideas to help you to get your day off to the best start:

1. Protein Pancakes

Pancakes are typically seen as a high-carbohydrate meal and are a great choice for starting the day with a dose of slow-release energy to keep glycogen levels high. Turning your usual carb-filled pancakes into protein pancakes with the help of Klean Isolate helps to keep the recipe gluten-free and the whey protein provides extra filling power to keep hunger at bay and your muscles in great condition.

Eat two to four pancakes with your choice of toppings alongside a bowl of mixed fruit and a drink made from low-fat milk for added protein a couple of hours before a training session or competition for effective fuel.

Ingredients:

  • 3 cups rolled oats, blended to a flour-like consistency 
  • ½ Cup Klean Isolate 
  • 1/3 Cup granulated sweetener 
  • 2 tbsp baking powder 
  • Pinch of sea salt 
  • ½ Cup milk of choice 
  • 1 egg, lightly beaten 
  • 2 tbsp oil 
  • Optional: blueberries, sliced strawberries, chopped nuts, chocolate, peanut or butterscotch chips, dried fruit or any other flavorings of your choice 

Method:

  • Place the oat flour in a bowl along with the Klean Isolate powder, sweetener, baking powder and salt. You could also add ½ tsp cinnamon or 2 tbsp cocoa powder at this stage. This mixture will provide three 1-cup servings of protein pancake mix
  • Pour one cup of this dry pancake mix into a mixing bowl
  • In a separate bowl, mix the milk, egg and oil – use more liquid to make your pancakes thinner as desired
  • Slowly add the wet mix to the dry mix until just blended – take care not to overmix to avoid a tough batter
  • Heat a large skillet pan coated with butter, oil or cooking spray. Test the temperature by splashing a little water into the pan – if it sizzles, pour in the pancake batter. At this stage, add your chosen optional ingredients listed above
  • When bubbles start to form on the top of the pancake and the edges are lightly browned, flip it and cook on the other side for a further 1-2 minutes
  • Repeat the process using the remaining batter, coating the skillet with oil again in between each batch
  • Plate the pancakes and add your chosen toppings. For extra protein content, top them with a spoonful of Greek yoghurt or cottage cheese

Recipe makes 6 large pancakes or 12-15 smaller pancakes.

Nutritional value (for 2 large of 4-6 small pancakes): 246 calories; 22g carbs; 2g fiber; 13g protein; 12g fats; 16% of an adult’s daily value (DV) of calcium; 10% vitamin D DV; 4% folate DV; 7% vitamin B12 DV; 5% potassium DV.

protein pancakes

2. Proats (Protein Overnight Oats)

Protein overnight oats are a great option for speeding up your morning routine. With this autumnal flavor combination, you can increase the protein content of your brekkie breakfast even further. The below recipe makes one delicious serving.

Ingredients:

  • ½ cup dry oats
  • ½ cup canned pumpkin
  • 1 scoop Klean Isolate Vanilla Protein Powder
  • 3tbsp orange juice
  • ½ tsp mixed spice
  • 2 tsp maple syrup
  • 1 tbsp dried cranberries
  • 1 tbsp pecans

Method:

  • Mix the oats, pumpkin, Klean Isolate powder, orange juice, mixed spice and maple syrup
  • Cover the mixture and refrigerate overnight
  • Top with the cranberries and pecans before eating

Nutritional value (per serving): 325 calories; 64.5g carbs; 9.4g fiber; 28.5g protein; 7.9g fat; 24g sugar; 193.7mg calcium; 618mg potassium.

3. Protein Cinnamon French Toast

French toast is a real breakfast treat and this high-protein version means you can enjoy a little bit of indulgence before a high-intensity exercise session or even a competition. Each slice of our protein cinnamon French toast is packed with free radical-fighting antioxidants to help to keep your body in the best possible condition. Serve with fruit or yoghurt for added nutrition and filling power. Our recipe makes 4-6 slices.

Ingredients:

  • 2 eggs
  • 1tsp vanilla extract
  • ½ tsp ground cinnamon
  • 1/3 cup milk of choice
  • ¼ cup Klean Isolate Vanilla
  • 4-6 slices of bread (depending on size and thickness)

Method:

  • Whisk the eggs, vanilla extract and cinnamon together
  • Add the milk and gradually whisk in the Klean Isolate powder until incorporated
  • Submerge each slice of bread in the batter until completely covered
  • Heat a lightly greased skillet pan on medium heat, cooking the bread slices on both sides until golden brown
  • Serve with fresh fruit, maple syrup, honey, Greek yoghurt, cottage cheese or any other toppings of your choice

Nutritional value (per slice): 139 calories; 15g carbs; 2g fiber; 12g protein; 3g fats; 29% selenium DV; 12% calcium DV; 6% vitamin D DV; 6% iron DV; 6% folate DV; 16% vitamin B12 DV; 4% potassium DV.

4. Protein Chocolate Chip Granola Bars

These high-protein granola bars are crispy, chewy and incredibly tasty, and they contain six times more protein than the average choc chip granola bar to truly set you up for the day ahead. Recipes makes 15-18 bars, depending on your chosen size.

protein chocolate chip granola bars

Ingredients:

  • ½ cup nut butter or use a nut-free alternative
  • ½ cup brown sugar
  • ¾ honey or agave syrup
  • 1.5 tsp vanilla extract
  • 1/8 tsp salt
  • 1.5 cups instant oats
  • 2 cups crispy rice cereal
  • ½ cup Klean Isolate Chocolate
  • ¼ cup flax meal
  • ½ cup choc chips or dried fruit

Method:

  • Line a baking tray with foil – lightly spray it with a non-stick cooking spray
  • In a pan, heat the nut butter, brown sugar and honey until it starts to boil. Then, lower the heat and simmer until the sugar has dissolved – the mixture should thicken in around 2 minutes
  • Remove the pan from the heat and add the vanilla extra and salt
  • Next, add the oats, cereal, Klean Isolate, flax meal and chocolate chips or dried fruit to the pan. Fold the dry ingredients into the wet ingredients until well-combined
  • Spoon the mixture into the baking tray and press down firmly with a spatula
  • Place the mixture in the fridge for 1.5-2 hours to cool
  • Slice into rectangular bars using a sharp knife
  • Store in an airtight container in the fridge; if stacking, separate the bars with greaseproof paper or foil to prevent sticking

Nutritional value (per granola bar): 167 calories; 24g carbs; 2g fiber; 6g protein; 7g fats; 8% vitamin B6 DV; 8% vitamin B12 DV; 12% folate DV; 11% iron DV; 10% zinc DV; 11% magnesium DV.

5. Protein Coffee Drink

Ever thought of adding protein powder to your morning coffee? Enjoy straight from the blender or freeze the mixture in ice lolly moulds for a tasty cooling post-workout snack. This recipe makes two servings – share or keep one until the next day.

Ingredients:

  • 2 Cups of strong coffee
  • 2/3 Cups of unflavoured almond milk
  • ½ scoop Klean Isolate Chocolate
  • ½ scoop Klean Recovery Chocolate
  • 2tsp sugar
  • Sprinkle of cinnamon

Method:

  • Simply place all of the ingredients into a blender and process into a puree
  • Freeze until semi-solid, then enjoy

Nutritional value (per serving): 114 calories; 18.9g carbs; 0.96 fiber; 7.94g protein; 1.28g fat; 16.3g sugar; 110mg calcium; 202.6mg potassium.

For more inspiration on how to incorporate Klean Isolate into your fitness and nutrition plan, explore more of our high-protein recipe ideas.

How to Use Whey Isolate in Your Fitness & Nutrition Plan

Science

How to Use Whey Isolate in Your Fitness & Nutrition Plan

2020-10-11 09:28:59By Klean Athlete



Klean Athlete

Klean Athlete

Klean Athlete