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.
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
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.
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.
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
Mix the oats, pumpkin, Klean Isolate powder, orange juice, mixed spice and maple syrup
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.
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)
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
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.
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
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
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.
2 Cups of strong coffee
2/3 Cups of unflavoured almond milk
½ scoop Klean Isolate Chocolate
½ scoop Klean Recovery Chocolate
Sprinkle of cinnamon
Simply place all of the ingredients into a blender and process into a puree