Fuel your morning with a simple high-protein breakfast that keeps you full and focused. These high-protein eggs with creamy cottage cheese, whole-grain toast, and kefir deliver energy, gut-friendly probiotics, and satisfying flavor, all ready in about 20 minutes. It is perfect for busy mornings, whether you need a quick school-day breakfast or post-workout fuel.
Recipe Summary
- ✅ Recipe Name: High-Protein Breakfast Eggs with Kefir
- 🕒 Prep Time: 20 minutes
- 🧑🧒🧒 Serves: 1 person
- 🍽️ Calories: 537 kcal
- 🥣 Ingredients: Olive oil, eggs, whole grain bread, cottage cheese, avocado, microgreens, dressing, kefir.
- 👏 Why You'll Love It: Quick & easy, protein packed, gut-friendly.
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I can't stress enough: don't skip breakfast. A high-protein meal in the morning keeps you full, energized, and ready for the day, for both adults and school-age kids. Protein helps with focus, mood, and hitting your daily nutrition goals, especially if you're trying to lose weight or maintain a healthy weight.
Try pairing this breakfast with something refreshing, like my Mint Ginger Lemonade. On my rotation days, I switch it up with other high-protein breakfasts like my High-Protein Greek Yogurt Parfait or Easy Tiramissu Overnight Oats for a complete, satisfying morning.
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Why You'll Love This Recipe
- Quick and easy: It is perfect for weekday mornings, weekend brunches, or anytime you need a simple, balanced meal that comes together in 20 minutes. It is ideal for busy families, active adults, and anyone who wants a high-protein, quick breakfast that's both satisfying and nourishing (and tasty, of course!).
- Protein-packed breakfast: This breakfast is loaded with high-quality protein from eggs, cottage cheese, and kefir, healthy fats from avocado, and fiber to energize and satisfy you. As another great option, try my Healthy Frittata in Air Fryer recipe.
- Delicious flavor combo: The creamy cottage cheese, buttery avocado, and fresh microgreens pair perfectly with the eggs.
- Gut-friendly: Adding kefir provides probiotics, supporting a healthy digestive system.
- Customizable: Swap the microgreens for your favorite greens and use your favorite dressing.
Nutrition
- 2 fried eggs → ~12 grams of protein
- 1 tablespoon cottage cheese → ~2-3 grams of protein
- 1 slice whole grain bread → ~4 grams of protein
- ¼ avocado → ~1 gram of protein
- 1 cup kefir → ~9-10 grams of protein
- Total Protein: Approximately 28-30 grams of protein per serving!
Ingredients You'll Need in This High Protein Breakfast Recipe
- Olive oil - avocado oil is a great alternative
- Large whole eggs, fresh
- Whole-grain bread
- Cottage cheese, spreadable
- Avocado, thinly sliced
- Microgreens - or use any other greens you like
- Store bought or homemade dressing (suggested: olive oil-lemon dressing)
- Plain kefir (served on the side)
Homemade Olive Oil-Lemon Dressing Ingredients
- 1 teaspoon olive oil - avocado oil is a great alternative.
- ½ teaspoon lemon juice
- Pinch of sea salt and black pepper
- Optional: A sprinkle of chopped fresh parsley or red pepper flakes
How to Make This High Protein Eggs Breakfast
- Prepare the dressing: Whisk together olive oil, lemon juice, sea salt, and black pepper in a small bowl. If desired, add fresh herbs or red pepper flakes. Set aside. Try this 3-ingredient anti-inflammatory dressing.
- Fry the eggs: Using olive oil or non-stick cooking spray, heat a large skillet over medium heat and fry the eggs to your preferred doneness (sunny-side-up or over-easy is recommended); season lightly with salt and pepper.
- Toast the bread: Lightly toast the slice of whole-grain bread for a crunchy base.
- Assemble the toast: Spread one tablespoon of cottage cheese evenly over the toasted bread. Layer the avocado slices on top of the cottage cheese, gently spreading them to create a creamy layer.
- Add microgreens: Add ¼ cup of fresh microgreens on the side for a flavorful, nutrient-packed finish. Drizzle a bit of the olive oil-lemon dressing over the microgreens for extra flavor.
- Serve and plate: Place the fried eggs next to the prepared toast. Pour the remaining dressing over the eggs or serve it on the side. Pour 1 cup of kefir into a glass and serve it alongside the meal for a refreshing, probiotic-rich drink.
Top Tip
For perfectly fried eggs with a runny yolk, cook them on low heat and cover the pan for the last 30 seconds. This helps set the whites while keeping the yolk beautifully soft!
High-Protein Breakfast Eggs FAQs
This meal is packed with protein from eggs, cottage cheese, and kefir, giving you around 25-30 grams per serving. Protein keeps you full, fuels your muscles, and helps you stay energized until your next meal.
Absolutely. Plain Greek yogurt works great and keeps the protein high. You'll get a slightly different texture and flavor, but it's still creamy and delicious.
Serving and Pairing Ideas
- Serve with fresh fruit for a natural dose of fiber and vitamins.
- Pair with a refreshing dring, like my Morning Meditation Juice or Healthy Kale Tonic.
- Add whole-grain toast or avocado slices for balanced energy.
Looking for other easy egg recipes like this? Try these:
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📖 Recipe
High-Protein Breakfast Eggs with Kefir and Cottage Cheese
Video
Ingredients
Instructions
- Fry the eggs: Using olive oil or non-stick cooking spray, heat a large skillet over medium heat and fry the eggs to your preferred doneness (sunny-side-up or over-easy is recommended)-season lightly with salt and pepper.
- Toast the bread: Lightly toast the slice of whole-grain bread for a crunchy base.
- Assemble the toast: Spread one tablespoon of cottage cheese evenly over the toasted bread. Layer the avocado slices on top of the cottage cheese, gently spreading them to create a creamy layer.
- Add microgreens: Add ¼ cup of fresh microgreens on the side for a flavorful, nutrient-packed finish. Drizzle a bit of the olive oil-lemon dressing over the microgreens for extra flavor.
- Serve and plate: Place the fried eggs next to the prepared toast. Pour the remaining dressing over the eggs or serve it on the side. Pour 1 cup of kefir into a glass and serve it alongside the meal for a refreshing, probiotic-rich drink.
Notes
- These are the nutrition facts for 1 serving of this recipe.
- The nutrition information provided is an estimate. It will vary based on the specific ingredients used
Quick Tip!
For perfectly fried eggs with a runny yolk, cook them on low heat and cover the pan for the last 30 seconds. This helps set the whites while keeping the yolk beautifully soft!
Dr. Nena Stefanovic says
This is my go-to recipe for a high-protein breakfast in the morning!