The number one rule of working out to gain muscle is that you must eat after a workout. Without replenishing the fuel you’ve lost (ideally with a high-protein food, for muscle building), you won’t just not gain–you’ll actively lose muscle and damage your body as it uses up your muscle mass for fuel. These post-workout breakfasts make that easy for you, so no more excuses for skipping breakfast! If you’re looking for some snacks for a little later in the day, make sure you have a flick through out monstrous 84 post workout snacks – we’ve got bars, bits, smoothies and savory snacks.
Quick and Easy
Right after a workout, you don’t want or need to go to a lot of effort to make yourself a nutritious, high-protein breakfast. These recipes are fast and simple, meaning you can make them while you’re still on your endorphin high and enjoy them once you’re done!
1. Coffee Cup Quiche (12g protein)
This quiche comes together like the breakfast version of a mug cake–simply mix all the ingredients in a mug and microwave it. This makes for a delicious breakfast, and you can always alter the fillings to suit yourself. Omit the bagel if you’d like a lower-carb version.
2. Skinny Peppermint Patty Shake (20g protein)
Mint and chocolate make this shake delicious, and a liberal sprinkling of protein powder, combined with cottage cheese, make them high-protein enough to be a great breakfast that couldn’t be faster or easier to make post-workout.
3. Banana Almond Teff Porridge (8g protein)
Teff is a gluten-free grain with a nutty flavour and a texture like polenta. This porridge takes full advantage of this unusual grain to make a tasty, high-protein breakfast porridge that’ll refuel your body after a workout.
4. Fried Egg Grilled Cheese Sandwich (17g protein)
This might sound like junk food, but made on whole-wheat bread it makes a high-fibre, high-protein breakfast sandwich that’s easy to eat and will provide fuel for your whole morning once you’re done with your workout.
5. Cantaloupe and Mozzarella Caprese Salad (12g protein)
A summery breakfast salad that’s quick, easy, and delicious? Look no further! This salad combines melon, mozzarella, and prosciutto for an unusual but high-protein breakfast that you can enjoy right after a workout.
6. Baked Sausage, Spinach and Egg Taquitos (16g protein)
Baking takes all the hassle out of taquitos, a delicious, crunchy Mexican-style snack refurbished into a perfect high-protein breakfast in this simple recipe.
7. Healthy Cinnamon Roll Waffles (20g protein)
This recipe comes with both a paleo and a vegan option, so it’s got just about everyone covered! Delicious, high-protein waffles that taste just like a cinnamon roll are sure to get your morning off to a good start.
8. Baked (Microwaved) Eggs (18g protein)
You only ever have to be minutes away from these baked eggs–they’re made in the microwave! With eggs, cheese and turkey they’re a high-protein breakfast, and the extra bite of the onions and salsa makes them delicious as well.
9. Banana-Kefir Smoothie (13g protein)
If you can’t be bothered eating your breakfast, drink it instead! This kefir-based smoothie is not only high-protein and perfect for post-workout recovery, it’s also tangy and refreshing after a lot of physical exertion.
10. Ham and Cheese Hash Brown Waffles (16g protein)
These hash browns come together directly in the waffle iron, meaning they couldn’t possibly be easier to make. The ham and cheese makes them a great high-protein breakfast choice, and they’re much better than takeout!
11. Farro Breakfast Bowl (13g protein)
This recipe has several steps, but every one of them is easy, so it’s the perfect thing to make while you’re cooling down from a workout. Farro is an ancient grain high in protein, and in this recipe it’s combined with chickpeas to make a delicious, hearty breakfast.
12. Avocado on Toast à la Josephine (18g protein)
Bacon-wrapped avocado on toast. If you’re still reading this after that description, you might like to know that this is a healthy post-workout breakfast with all the things your body needs to recover in one tasty serve.
13. 2-Minute Scrambled Eggs (14g protein)
Eggs are an excellent breakfast and protein food, and these eggs couldn’t possibly be faster. Made in the microwave and packed with cheesy goodness, they only take two minutes to put together, so they’re super-easy for a post-workout meal.
14. Warm and Nutty Cinnamon Quinoa (14g protein)
This is on the slow side of quick, but it’s on the extremely easy side of easy. All you need to do to make this warming dish is cook up some quinoa with some aromatic spices, and toast some pecans to go on top. Perfect for cold winter mornings after you start to cool down.
15. Breakfast Fajitas (19g protein)
This quick and and easy fajita recipe makes for a tasty, simple breakfast that will speed up your post-workout recovery and prepare you for the day ahead, packed with eggs, cheese and ham.
16. Chocolate Peanut Butter Protein Pancakes (43g protein)
Decadent pancakes that pack in this much protein in a single stack have to be a must-try post-workout breakfast. These pancakes taste amazing, and thanks to the whey powder in the batter and the peanut butter topping, they’re really, really good for you.
17. Mexican Egg White Omelette (16g protein)
Bright and tangy, this egg white omelette combines all your favourite, fresh mexican flavours into a high-protein, post-workout breakfast dish that’ll keep you feeling full for hours and only takes minutes to prepare.
18. Egg and Avocado Breakfast Sandwich (15g protein)
Move over boring takeout breakfast sandwiches–this homemade version is high protein, full of good fats, and more delicious than anything you can get over a counter.
19. Paleo Breakfast Burritos (18g protein)
These breakfast burritos couldn’t be faster or easier to make–they’re basically a slice of good-quality lunch meat wrapped around some cheesy scrambled eggs. If you’re not much of a chef after a workout but you still want a tasty, satisfying meal, this is a great option.
20. Cheesy Baked Egg Toast (14g protein)
‘Fun’ is the keyword with this recipe–there’s nothing more childlike than this cheesy, easy toast that’s guaranteed to put a smile on your face post-workout. Cheese and eggs combine to make this a high-protein breakfast that will make you feel young again.
21. Breakfast Stuffed Peppers (17g protein)
These peppers go in the slow cooker and cook overnight, so they’ll be ready for a post-workout breakfast when you want them. Packed with eggs, bacon and cheese, they’re both delicious and high-protein, so they’re a great recovery food.
22. Greek Yogurt Oat Pancakes (30g protein)
Pancakes are one of the easiest breakfast foods to make, and if you put the batter together the night before it’s even faster to make this delicious, high-protein version after your workout. This recipe even comes with an indulgent (high protein!) sauce.
23. Post-Workout Almond Kale Green Smoothie (8g protein)
The healthiest of breakfast smoothies, this one contains almonds and kale–high in protein and iron, it’s also surprisingly tasty, with the addition of pears, bananas and coconut milk.
24. Ham, Egg and Avocado Breakfast Burrito (18g protein)
This burrito is a twist on the classic breakfast burrito, with ham, eggs and cheese for protein and avocado for good fats and vitamins. It’s easy to throw together and definitely something you can eat on the go if you’re in a hurry.
25. Herbed Ricotta & Tomato Toast (16g protein)
Quick and simple to make with very little effort or brain power required, this toast recipe is the perfect post-workout breakfast pick-me-up. With tasty, high-protein herbed ricotta and fresh tomatoes, this one’s sure to become a favourite breakfast standby.
26. Almond Butter Quesadillas with Pomegranate (14g protein)
Sweet, high-protein almond butter and tangy pomegranate come together in these easy breakfast quesadillas, which cook up in minutes to provide you with a warming meal to start the day without taking up hours of your morning.
27. Ricotta Breakfast Pizza (17g protein)
This recipe is unusual, but delicious nonetheless! A ricotta base topped with pizza-y breakfast foods and baked off in the oven makes for a high-protein breakfast that comes together much more quickly and easily than you might imagine.
28. Baked Avocado With Egg (13g protein)
This is as easy as cracking an egg into half an avocado and baking it until it’s done, leaving you with warm, luscious avocado and a perfectly-cooked egg for a breakfast that’ll get your post-workout recovery started right away.
29. Spinach Protein Waffles (18g protein)
Popeye would be impressed with these high-protein breakfast waffles. Not only are they delicious, they’re high-protein and iron, and contain a ton of essential vitamins and minerals. If you’ve got a waffle iron, there’s not much you can make for breakfast that’s easier than this!
30. Spinach-Feta Wrap (16g protein)
This classic breakfast wrap tastes even better when it’s home made, with high-protein feta and eggs making it a great post-workout breakfast option. Gather your ingredients, cook your veggies, scramble your eggs, roll it up, and you have breakfast!
31. Oatmeal Blueberry Yogurt Pancakes (13g protein)
Made with yogurt, these high-protein mini pancakes come together quickly and cook in minutes. If you’ve got any leftover–somehow–then you can always freeze and reheat them for later breakfasts, too.
32. Sweet Potato and Apple Latke Cake (12g protein)
This unusual recipe is a kind of giant hash brown made from sweet potato and apple, and topped with an egg. It’s tangy, sweet and still savoury, the perfect thing for a post-workout breakfast when you need a little motivation to get on with your day.
33. Spinach and Mushroom Egg White Frittata (14g protein)
This frittata only takes 15 minutes to put together, and couldn’t be simpler. Packed with egg whites, mushrooms and spinach, it’s got everything you need in a post-workout breakfast.
34. Mexican Grilled Corn Avocado Toast (16g protein)
Simple yet tasty, this recipe contains everything your body needs to recover post-workout and is incredibly easy to make for breakfast.
35. Peanut Butter Protein French Toast (21g protein)
French toast gets a high-protein makeover in this quick and easy recipe, with the addition of powdered peanut butter and whey protein powder. If anything, this is even more delicious than the traditional version and makes for a fortifying breakfast.
36. Huevos Rancheros (14g protein)
This classic breakfast dish is the ideal post-workout breakfast–high-protein, fast, and easy to make. It’s also a good way to get really popular with your family, if you make them some as well!
37. The Ultimate Breakfast BLT (17g protein)
Living up to its name, this high-protein breakfast sandwich has a secret ingredient: avocado mayo! It’s just as delicious as it sounds, and it’ll get you ready to face the day after a hard workout.
38. Hearty Pecan-Chip Micro-Muffins (12g protein)
Five-minute microwave muffins packed with pecans and chocolate chips make for a surprisingly healthy breakfast. If you were going to make these regularly you could even pre-mix the dry ingredients so they’d always be ready to go!
39. Breakfast Mini Pizzas (16g protein)
If you’ve got an English muffin in the cupboard, you’re only minutes away from a delicious mini-pizza after your morning workout. Top these however you like–they’re your own personal pizza, after all.
40. Apple Pie Smoothie Bowls (11g protein)
Why drink your smoothie when you can eat it? This high-protein smoothie is packed with yogurt for protein, and tastes just like an apple pie!
41. Saucy Bacon & Chorizo Baked Eggs (24g protein)
This is a recipe for the meat lovers out there. Bacon, chorizo and eggs and beans make this a very high-protein breakfast, which is great for muscle recovery after a workout. This warming dish would make winter mornings much easier to face, too.
42. Paleo Crepes (15g protein)
These paleo-friendly crepes are made with tapioca flour, but have exactly the same texture as a regular crepe, making them the perfect easy breakfast fix when you want something a little more exotic. Fill them with a high-protein filling like peanut butter for an extra boost after your workout.
43. Broccoli, Mushroom and Sun-Dried Tomato Scramble (13g protein)
For a hearty breakfast scramble, you can’t go past this quick and easy recipe, the principle of which is to use up whatever you have in the vegetable crisper. Feel free to change up the veggies to what you have on hand.
44. Spaghetti Squash Hash (14g protein)
This easy (if a little slower) breakfast recipe makes use of the unusual properties of the spaghetti squash to make an unusual hash–unusual, but still delicious! Try it for a weekend breakfast when you have a little more time to linger in the kitchen.
To save time in the morning, you can make these post-workout breakfasts ahead–some go in the fridge, some stay in the slow cooker all night, and all of them are delicious and deliver the protein hit you need after a workout.
1. Crustless Tomato Basil Breakfast Tart (18g protein)
These delectable tarts are made with mozzarella cheese and eggs, making them high-protein and low carb–the perfect recovery breakfast. Make these the night before and eat them cold, or follow the recipe until the baking step and refrigerate the unbaked tarts to bake in the morning if you’d rather have them fresh.
2. Slow Cooker Overnight Pecan Pie Oatmeal (12g protein)
This decadent overnight oatmeal only takes seconds to throw together and cooks overnight, so you can come back from your workout and enjoy them straight away. Pecans make them high-protein and delicious.
3. Healthy Tiramisu Rice Pudding (24g protein)
Boosted with protein powder, this rice pudding turns a creamy, comforting dessert into a post-workout breakfast dish. There are options for both microwave and stovetop methods, so you can even choose how you make it!
4. Hot Oat & Quinoa Cereal (15g protein)
Oats and Quinoa compliment each other in this hot cereal that’s chilled overnight in the fridge to soften it into a porridge, then reheated when you’re ready for breakfast the next morning. Try it with blueberries for an extra antioxidant kick.
5. Cheddar, Bacon and Spinach Egg Casserole (20g protein)
Packed with eggs, cheese and bacon, this high-protein casserole can be cooked the night before and served cold as though it was a fancy café-style quiche. Perfect for post-workout refuelling.
6. Taco Egg Muffins (19g protein)
You can make these ahead and microwave them quickly to reheat, so they’re a good make-ahead breakfast for when you’re going to be especially busy after your workout. Packed with eggs and cheese, they’re naturally high in protein.
7. Twice-Baked Breakfast Sweet Potatoes (19g protein)
Do the potato baking the night before, then briefly warm the potatoes and follow the rest of the recipe for a hearty post-workout breakfast. Eggs and bacon make these high-protein, while the sweet potatoes contain a bunch of essential nutrients.
8. Peanut Butter Banana Oatmeal Bake (16g protein)
Peanut butter and oats both lend their protein content to this easy-to-prepare oatmeal bake. It couldn’t be simpler to put together, and if you make it the night before you can enjoy this satisfying bake straight from the fridge after your morning workout.
9. Quinoa Pudding (13g protein)
Make this pudding the night before and chill it overnight for an instant, fruity post-workout breakfast. Quinoa is a protein-rich grain, and you can choose whatever kind of milk you like to make this up (which will alter the protein content).
10. Mini Egg Cups (12g protein)
Tiny and delicious, these egg cups are the perfect make-ahead post-workout breakfast solution–they’re high-protein and bite-sized, which are the two best things a food can be. These will freeze wonderfully, so you could make a mega-batch, freeze them, and then microwave as needed for an instant breakfast any time.
11. Slow-Cooker Veggie Omelette (16g protein)
Throw this omelette in the slow cooker before head off for your workout, and it’ll be waiting for you when you’re done–this is best if you go out for a long time in the mornings, but you can always make it the night before and refrigerate if you’re going to be out for less than an hour and a half.
12. Vanilla Blueberry Chia Pudding (17g protein)
This pudding–made with high-protein chia–comes together in the fridge overnight, with minimal fuss. All you need to do is combine the ingredients, cover, and chill, and when you’re done with your workout you’ll have this delicious pudding to come back to.
13. Peanut Butter Cup Protein Overnight Oats (21g protein)
These overnight oats are boosted with high-protein peanut flour for that peanut butter taste and the all-important protein content. Simply combine ingredients and leave overnight in the fridge, ready fulfill your post-workout fuel needs in the morning.
14. Freezer Pesto Egg Breakfast Burritos (14g protein)
This clever recipe is designed so that you can make up these burritos in advance and freeze them, reheating them when you need one for breakfast. They’re the perfect thing to have on standby when making something from scratch is too hard.
15. Turkey, Broccoli and Egg Muffins (12g protein)
These muffins are easy to make and store well, making them the ideal make-ahead breakfast food. Cook them the night before and reheat in the morning for delicious spicy muffins that are packed with the protein you need post-workout.
16. Bacon, Egg and Hash Brown Casserole (20g protein)
This casserole is intended to be cooked overnight, so it can be ready for you right after your workout with just a few minutes of prep the night before. Perfect for the cooler mornings when you really need some fortification after your workout.
17. Banana Choc-Chip Breakfast Cake (12g protein)
Cake for breakfast? Absolutely. This choc-chip banana confection is high in protein thanks to the yogurt base, and low in refined sugars to boot. The perfect thing to make ahead for breakfast and keep for up to four days in an airtight container–if it lasts that long!
18. Oven-Roasted Breakfast Potatoes (27g protein)
Breakfast potatoes may sound unusual, but this warming, hearty breakfast is the ideal thing to make up the night before and reheat the next morning–we all know potatoes taste better reheated–for a post-workout breakfast that you’ll make again and again.
19. Healthy Sweet Potato Waffles (10g protein)
Make these waffles ahead of time, store them in the fridge, and reheat in the waffle maker after your workout for a healthy, tasty treat with high-protein almond or peanut butter topping.
20. Overnight Quinoa Oatmeal (14g protein)
This oatmeal goes into your slow cooker the night before and is ready the next morning, making it the perfect thing for a post-workout breakfast, especially if you’ve got a long day ahead.
21. Lemon Raspberry Chia Pudding (17g protein)
Bright and tangy, this cheerful pudding would make an amazing post-workout breakfast on a warmer morning, when you need the refreshment of fruit and the fortification of a high-protein meal to get your day started.
22. Protein-Packed Spiced Sweet Potato Bread (15g protein)
Make a loaf of this bread on a Sunday evening and have breakfast all week! Smear it with peanut butter for an extra protein boost–one slice is a whole serve, so you’ll get plenty of meals out of this loaf.
Breakfast is still the most important meal of the day, and if you find yourself not having time for is some mornings, these homemade take-away breakfasts are the perfect solution. This part of the list is especially handy if you go to work or elsewhere straight after the gym and don’t like eating before your workout.
1. Quinoa Granola (11g protein)
This granola mix combines a ton of nutritious, high-protein seeds, nuts and grains to make the ultimate portable breakfast–put it in a container or ziplock back and you’ve got a post-workout breakfast you can even eat while you walk to work.
2. Naturally Sweetened Coconut Orange Muffins (12g protein)
These gluten-free muffins are handy little breakfast treats to take with you after a workout. They’re high-protein thanks to all the coconut and oats, and delicious to boot. The recipe makes ten muffins, so you can bake them when you’re not busy and have them ready to go for a few days.
3. Chocolate Chip Coffee Muffins (13g protein)
If you can’t live without your coffee hit in the mornings, try these high-protein muffins as a post-workout breakfast you can take with you. With a greek yogurt base, they’ll give your muscles the fuel they need to recover.
4. Pecan Spiced Power Balls (10g protein)
These little balls are packed with protein and energy, and can be made in just a few minutes with the aid of a blender. They’re a great breakfast when you don’t have time for a sit-down meal after your workout.
5. Quinoa Fruit and Nut Bars (14g protein)
High-protein quinoa flakes, almonds, coconut, pumpkin and sunflower seeds come together to make these breakfast bars, which you can take with you wherever you’re going. You don’t even need to bake them–just refrigerate overnight, and they’ll be ready in the morning!
6. Blueberry Banana Muffins (15g protein)
Did you know that blueberries have been shown to boost the effectiveness of your workout by up to three times thanks to their high-antioxidant content, which allows for faster recovery? These muffins take advantage of that property, and with a yogurt base, they’re also high-protein!
7. Portable Western Omelettes (8g protein)
If sweet treats aren’t your thing for breakfast, try this savoury option instead–omelettes made in ham or prosciutto cups that you can take with you for a post-workout breakfast on the go, packed with tasty and nutritious fillings.
8. Almond-Cranberry Quinoa Cookies (10g protein)
Make these cookies ahead and you’ll have the perfect portable breakfast. They’re simple, delicious and high-protein, and they’ll keep for a few days in an air-tight container, so you can always have a supply of them on hand.
9. The Post-Workout Donut (23g protein)
Or pronut! These fancy-looking pastries are packed with muscle-repairing acai, combined with protein powder to make a carefully-formulated post-workout breakfast donut. Any donut you can have for breakfast without feeling at all guilty has to be a good one!
10. Baked Peanut Butter Oatmeal (11g protein)
Once you’ve made these delicious oatmeal squares, they’ll keep for weeks in an airtight container, so you’ll have breakfast-to-go for as long as you can resist finishing off the whole batch. Peanut butter makes these high-protein, too!
11. Bean Fritters (16g protein)
This takes a little prep-work, but once you’ve made them, these tasty fritters can be eaten cold, and are perfectly portable for post-workout breakfasting. The beans make them high-protein, and you can change up the fillings to suit yourself.
12. Raspberry Coconut Breakfast Balls (12g protein)
Coconut and almond flour make these balls high-protein and delicious, and you can take them anywhere you need to go. Feel free to double or triple the batch, there’s no reason these won’t keep well in the fridge.
13. Carb-Free Cloud Bread (15g protein)
This ‘bread’ is actually made from eggs and cream cheese (making it high-protein), but it comes out with the texture of a fluffy bread roll. Eat it by itself, or use it to make breakfast sandwiches that you can take anywhere.
14. Almond Butter Protein Granola (17g protein)
Almond butter and protein powder make this granola an ideal choice for a post-workout breakfast when you’re in a hurry. It’s even quick and easy to make, so it’s perfect for those weeks when you’re in a real time crunch.
15. Ham Quiche Cups (16g protein)
Ham forms the crust on these quiche cups to cut down on the carbs while boosting the protein, and with eggs and cheese added to the mix they’re an ideal post-workout breakfast that can travel with you wherever you’re going.
16. Sausage, Beef and Cheese Snackers (31g protein)
Being on the go doesn’t have to mean having a light breakfast. These tasty meatballs are a more substantial option, and would be delicious cold, but could be warmed in any microwave you might have access to after your workout, as well.
17. Energy-Packed Roll Up (12g protein)
This is billed as a lunch recipe, but as the post says–it’s more like a second breakfast, with yogurt, blueberries and granola wrapped up in a tortilla. Portable, delicious and packed with things that’ll speed up your post-workout recovery–what more could you want?
18. Delicious Omelette and Potato Bites (14g protein)
These ingenious bites are made with a potato gem base for crunch and flavour, and full of eggs for protein. They’re perfect to take with you on a busy morning when you haven’t got time to pause for breakfast after your workout.
19. High-Protein Chocolate Peanut Butter Cookies (8g protein)
Make a batch of these cookies for the week ahead, and you can have them not only as a post-workout breakfast, but any time of the day you need a little boost.\
20. Peanut Butter Cheerio Bars (12g protein)
High-energy breakfast bars are great for days when you’re in a rush, and these ones, made from cereal, couldn’t be simpler to throw together. Once you’ve made them they’ll keep well, so you can have them whenever you need.
21. 3 Ingredient Paleo Flatbread (18g protein)
The magic part of this recipe is that you can eat it by itself, or use it as part of a post-workout breakfast wrap that’ll instantly up the protein content of whatever you put inside it. The recipe uses 12 egg whites, hence the incredibly high protein content for bread.