Power Up Your Mornings with 5 Easy High-Protein Breakfast Recipes

Posted on April 2, 2025 by Jennifer FIsher

Kickstart your day with 20g or more protein in these delicious, easy-to-make breakfast recipes! Whether you’re fueling up for a busy morning, refueling after a workout, or just want a satisfying, balanced breakfast, these dishes deliver on taste, convenience, and nutrition. From make-ahead meals to quick skillet creations, each recipe is packed with wholesome ingredients to keep you full and focused. Try one (or all!) of these protein-packed breakfasts to supercharge your morning routine.

Fuel your day with 5 easy, high-protein breakfast recipes—each with 20g or more of protein! Perfect for busy mornings, post-workout refuel, or powering up anytime! Meal prep friendly; low-carb and gluten-free options; quick, tasty and satisfying! Head to TheFitFork.com for all the yummy, fit recipes.

Beef Breakfast Burrito Muffins: These Beef Breakfast Burrito Muffins are a protein-packed way to enjoy your favorite Tex-Mex flavors any time of the day! Low-carb tortillas form the base, filled with eggs, salsa, cheese, and leftover taco meat for a savory, satisfying breakfast. Bake once and enjoy all week long—each muffin delivers 216 calories, 3g net carbs, 14g fat, and 20g protein.

Beef Breakfast Burrito Muffins: a protein-backed breakfast idea that is so good, so easy, and perfect for any meal of the day! Low-carb tortillas form the base, filled with eggs, salsa, cheese, and leftover taco meat. Bake and enjoy! Each big ole muffin has 216 cal, 3g net carb, 14g fat, 20g protein.

Pumpkin Scrambled Oats: Warm up your morning with this cozy and nutritious Pumpkin Scrambled Oats recipe. This comforting breakfast comes together in just 10 minutes using simple, wholesome ingredients—perfect for chilly fall mornings or whenever you’re craving the taste of autumn. Don’t have pumpkin on hand? Swap in applesauce for a delicious twist. Each serving has 22g protein to keep you full and energized.

Pumpkin Scrambled Oats are a comforting and nutritious way to jumpstart fall mornings. A quick breakfast, only 10 minutes max to make in a skillet -- simple, wholesome ingredients and 22g protein so you don't get hungry later!

Blueberry Steel Cut Oat Bake:
Make breakfast easy and nutritious with this Blueberry Steel Cut Oat Bake. It’s perfect for meal prepping—just bake, slice, and store! Loaded with whole grains, berries, and your favorite protein powder (I used Great Lakes Wellness Collagen—use code THEFITFORK15OFF to save!), this recipe provides 290 calories, 21g protein, and the perfect balance of carbs and fiber to fuel your day.

Blueberry Steel Cut Oat Bake with protein is sweet, simple, make-ahead goodness. 290 cal per serving, 21 g protein, healthy whole grain carbs. Perfect fuel runs and workouts.

Cottage Cheese WafflesThese Cottage Cheese Waffles are a high-protein breakfast staple you can make ahead and freeze for busy mornings. Each batch can be customized by swapping protein powder flavors—try vanilla, strawberry, or chocolate! Made with Clean Lean Protein from Nuzest (use code FITFORK to save 15%), this gluten-free recipe serves up 23g protein and just 216 calories for three fluffy waffles.

Banana Bread Protein Muffins with Chocolate Chips: Enjoy these smartly sweet Banana Bread Protein Muffins with Chocolate Chips for breakfast or a snack. Each muffin has only 163 calories and 12g of protein, but doubling up means 24g of protein to keep you satisfied. Cottage cheese, protein powder, and a gluten-free peanut flour baking blend make these muffins soft, flavorful, and rich in fiber—perfect for fueling your day.

As a healthy breakfast or snack, this high protein banana muffin recipe (also gluten-free) boasts a mere 163 calories and a substantial 12 grams of protein per big muffin thanks to smart baking swaps.

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Super Ginger Green Tea with Collagen – Cozy + Benefits

Posted on January 16, 2024 by Jennifer FIsher

It’s definitely hot beverage season! A mug of Super Ginger Green Tea with Collagen with warm you up from the inside out while providing numerous other body benefits with every sip.

The trifecta of ginger juice, green tea and collagen in this recipe creates a simple but seriously good-for-you concoction that can help you recover from workouts . . . or just a busy day in general!

This hot ginger tea drink helps minimize inflammation and supports your joints, is good for a mood boost and over all brain function, is good for your digestion and gut health, and adds an additional 11g protein to your day.

There is basically no caffeine, so it’s ideal for a cozy, alcohol-free beverage before bed. And, if you’re having a hot flash . . .. or it’s the middle of summer, collagen ginger tea is yummy and refreshing served over ice.

Whipping up this ginger tea with collagen is easy-peasy, just steep a green tea bag into almost boiling hot water for about 3 minutes.

Then stir in 2-ounces of ginger juice, either homemade, pressed from gingerroot (see my homemade ginger juice instructions) or from a 100% ginger juice shot.

*Save 15% Great Lakes Wellness collagen and products with code THEFITFORK15OFF*

Then stir in 2 tablespoons of unflavored collagen powder, my go-to brand is Great Lakes Gelatin. I have the big tubs in my pantry and the single-sized sachets (as seen here in the video) are so perfect for travel.

I love that spicy profile of the ginger juice in this collagen tea drink so much! It’s lightly sweet, but sometimes I’ll add a few drops of a liquid stevia or monkfruit sweetener. A serving has 85 calories, with 9g net carb, 0g fat and 11g protein, and 150% of DV for calcium.

Stay warm this winter, my friends!

Note: This post contains affiliate links.

5 from 6 votes

Super Ginger Green Tea with Collagen

Prep Time

2 mins

Cook Time

3 mins

Total Time

5 mins

Super Ginger Green Tea with Collagen is a delicious hotbeverage that warms you up and provides many health benefits — includingsupport for joints, gut, brain, muscles and more!

Course: Beverage

Keyword: collagen, ginger, tea

Servings: 1 serving

Calories: 75 kcal

Ingredients

1 green tea bag
12 oz boiling water
1 2- ounce bottle ginger juice
2 tbs unflavored collagen hydrolysate
optional additional sweetener

Instructions

Add boiling water to mug or boil in mug, in microwave. Add tea bag and steep for 3 minutes.
Remove tea bag and stir in ginger juice. (if not using purchased ginger juice, search 'how to make ginger juice" at thefitfork.com
Stir in collagen powder. Great Lakes Wellness collagen dissolves perfectly into hot and cold liquids.
Taste. If needed, add a couple drops of liquid stevia or liquid monk fruit sweetener, to taste.

Recipe Notes

Chocolate Cookies ‘n Cream Collagen Mini Donuts

Posted on January 10, 2024 by Jennifer FIsher

It’s been a hot minute since I used my mini donut pan, but these Chocolate Cookies ‘n Cream Collagen Mini Donuts are SO GOOD that I’ll never let that pan get lost in the back of the cabinet again. *

Bake up these yummy chocolate collagen donuts with a cookies 'n creme topping in the oven -- better for you with less fat and calories over traditional doughnuts. This recipe has only 64 cal (with 4.5g protein) per mini donut, is gluten-free, has no added table sugar and features protein and nutrition benefits from collagen.

Baking donuts is such a smart alternative to . . . eh, deep-fat frying. These cookies ‘n crème donuts have a cake donut texture, but without the added calories and fat.

These chocolate protein donuts feature collagen powder to bump up the nutrition, and also rely on a low-carb sweetener to keep the carbs down. The flour is a mix of coconut flour and then a gluten-free baking blend so that the donuts stay light and fluffy (and not dense like an all-coconut flour recipe).

Save 10% on Great Lakes Wellness products like collagen and others with code THEFITFORK10OFF

I’ve used a chocolate flavored collagen powder from Great Lakes Wellness, it worked so well! BUT, since I have added a couple tablespoons of unsweetened cocoa powder to the recipe to make it even richer and chocolatier, an unflavored collagen powder or vanilla flavor collagen powder would work just fine.

save 15% on Great Lakes Wellness with THEFITFORK15OFF

Additionally, I’ve used sugar-free chocolate sandwich cookies (ya know, similar to an Oreo) for these crumbled cookie topped chocolate collagen doughnuts . . . in a pinch, you could just use the real thing (there are only 6 cookies across the whole recipes, so it’s minimal), or use another type of sugar-free cookie crumbled up. OR, they are also just pretty dang delicious even without the cookie glaze topping.

Protein donuts are a great way to ensure that I’m meeting my daily protein goals, and with nearly 5g per little donut it adds up if I have a few for breakfast or a post-workout snack! Leftovers are delicious, just keep them in an air-tight container on the counter for up to a few days (if they even last that long). You can also keep plain, without the icing and cookie topping, in the freezer, for up to 6 months. Just pop out and defrost in the microwave — they are lightly sweet and still delicious “naked.”

Chocolate Collagen Protein Mini Donut without icing

*If you don’t have a mini donut pan, you can use a muffin tin – just add the same amount of batter as (about ¼ cup per tin) and they will cook up the same (just without the hole)!

5 from 5 votes

Cookies ‘n Creme Chocolate Collagen Donuts

Prep Time

10 mins

Cook Time

15 mins

Cool

5 mins

Total Time

30 mins

Chocolate Cookies ‘n Cream Collagen Mini Donuts

Course: Breakfast, brunch, Snack

Keyword: collagen, donut, doughnut

Servings: 24 mini donuts

Calories: 64 kcal

Ingredients

½ cup coconut flour
½ cup gluten-free baking blend like Bob’s Red Mill
2/3 cup collagen power preferably Chocolate Flavor from Great Lakes Wellness
2 Tbsp unsweetened cocoa powder
1/3 cup low-carb granulated sweetener 1:1 cup equivalency
2 tsp baking soda
¼ tsp salt
2 large eggs
1 ½ cups milk of choice, 1%

Topping:

2/3 cup sugar-free white chocolate chips
½ cup heavy cream
6 sugar-free chocolate sandwich cookies, crumbled up

Instructions

Preheat oven to 350F.
Gather 12-count mini donut pan or 12-count standard muffin tins. Recipe makes 24, so if you don't have 2 pans, you'll need to bake in 2 batches.
Add dry ingredients to large mixing bowl, stir together with whisk to combine and remove clumps. Add eggs and milk and whisk together until smooth batter formed.
Add batter (approx. ¼ cup) to each opening in a non-stick mini donut pan. Bake at 350F for about 13-15 minutes. Let cool 2-3 minutes in pan and then loosen with spatula to release from pan.
Let donuts cool 10 minutes.
Then, break up sandwich cookies into small bits and set aside in a bowl. Add white chocolate chips to a microwave safe bowl and heat for 45 seconds on 50% heat. Remove and add cream, return to microwave and heat (stirring between) in 15 second increments until chocolate chips are melted and cream is incorporated into a smooth, glossy glaze. Do not let cream boil.
Immediately turn a donut over into chocolate mixture to glaze the top and then lightly press into cookie crumbles. Repeat for remaining donuts.
Store leftovers in an air-tight container for up to 2 days.

Gingerbread Chai Oat Milk Latte with Collagen

Posted on December 22, 2023 by Jennifer FIsher

Gingerbread Chai Oat Milk Latte with Collagen is the perfect hot beverage to add spice and coziness to the holidays.

Gingerbread Chai Oatmilk Latte with Collagen – my better-for-you version of a coffee shop holiday and Christmas favorite. Easy to make, no added sugar, and a boost of protein plus other benefits. 153 calories, 14g protein

‘Tis definitely the season for comforting, hot lattes, cappuccinos, lattes and more, but so many coffee-shop favorites make the naughty list, filled with unnecessary calories and sugar. While I might partake in such an indulgence every now and then, a healthy chai latte or is what I’d make to drink at home.

This makeover chai latte recipe is easy to make, requiring just a few simple ingredients – a chai tea bag, a zero-carb sweetener, spices, oatmilk, and – surprise, collagen powder.

I use a couple tablespoons of unflavored collagen powder from Great Lakes Wellness –it dissolves amazingly and with no clumps in hot liquids. In addition to the many benefits of collagen, I love that it adds protein to my day.

A “Grande” (16-oz) serving of my healthy gingerbread chai latte has just 153 calories, only 4g sugars and 14g protein – while the popular coffee shop version has 310 calories and a whopping 54g sugar and only 2g protein per.

TIPS FOR MAKING GINGERBREAD CHAI OATMILK LATTE

Mug: Make sure you mug is large enough to hold all the liquids – air in the frothed almond milk gives it more volume, so to be safe and prevent overflows, I’d go with a 20-ounce mug.

Tea: Brew the chai tea of your choice, there are many varieties with varying flavor profiles, use your favorite loose or tea sachet. I used a Vanilla Chai tea bag from Aplenty (an Amazon brand, it tasted great and was priced very economically). Also, steep the tea in just 4 ounces of boiling water, no more. It should be concentrated so that it flows into the steamed and frothed milk.

Milk: While this particular healthy chai latte recipe calls for oat milk, it’s fine to swap out for what you have in the fridge or what works best for your dietary needs. When it comes to alternative milks, I feel like oat milk froths up thicker and creamier than almond milk – I use the Barista Blend by Good Karma , it’s also shelf stable, so I can always have a new carton waiting in my pantry.

To Froth or Not: A true latte has a shot of espresso (I’m using chai tea here), a layer of steamed milk, and a layer of frothed milk. Do this if you want to make a chai latte like Starbucks. I use Pitcher-style Milk Frother & Steamer, but a little hand-held frother works too. However, if you do not have these coffee tools available, simply heat milk in the microwave until hot – the latte won’t have froth on top, but will still taste amazing.

Sweetener: I avoid having added sugar in my beverages, whether hot or cold. Obviously, real milk has some sugar in the form of lactose and oat milk has maltose – I’m okay with that. What I don’t want is added sugar to make it taste sweet. Instead, I’ll use a zero or lower carb alternative like monk fruit or stevia. Better Stevia (liquid drops) from NOW is my favorite hot beverage sweetener, they even have a “chai” flavor which is what I used in lieu of additional spices. Honey, agave or maple syrup would work too, but will change the nutritional content. When it comes to sweeteners, I’m always like, “You do you!”

As an Amazon Influencer, I earn from qualifying purchases.

Gingerbread Chai Oat Milk Latte with Collagen

Cook Time

5 mins

Total Time

5 mins

Gingerbread Chai Oatmilk Latte withCollagen – my better-for-you version of a coffee shop favorite. Easy to make, no added sugar, and a boost of protein plus other benefits. So cozy and sweet andspicy, happy holidays!

Course: beverages

Keyword: chai, gingerbread, holiday, starbucks, steak

Servings: 1 serving

Calories: 152 kcal

Ingredients

1 chai tea bag
4 oz water
5-10 chia-spice liquid stevia drops or other sweetener option *if not using chia-spiced sweetener, add ground spice alternative (1/4 tsp each: ginger, cinnamon, nutmeg)
2 tbsp collagen powder
8 oz unsweetened Oat Milk
Pinch ground cinnamon for garnish

Instructions

Boil water and steep chai tea for 3 minutes. Stir in collagen powder until dissolved.
Add chai-spiced stevia.* If using an unflavored stevia or other sweetener, add in approx1/4 tsp each ground ginger, ground cinnamon, ground nutmeg to taste.
Heat/steam half of the oat milk and stir into chai.
Froth remaining oat milk and gently pour on top of chai-milk mixture.
If desired, sprinkle with a little more cinnamon.

Recipe Notes

Pumped Up Protein Popcorn

Posted on May 5, 2023 by Jennifer FIsher

Pump up snack time with Protein Popcorn! Adding protein powder to air-popped popcorn is a clever (and crunchy) way to boost your daily protein intake!

Looking for a healthy snack that will sustain you? Try adding protein powder to popcorn for a tasty, low-cal, high-protein snack with lots of fiber. Get the recipe at thefitfork.com

Popcorn is a whole grain and can be a great snack option when prepared yourself in a healthy way (meaning without the fat, excess salt and additives found in most store-bought options). Whole grains like popcorn contain important nutrients like fiber, vitamins, and minerals that are beneficial for our health.

Here’s the honey cinnamon version I made with collagen protein powder!

I personally like the “bang for budget” popcorn offers both your food expenses (it’s a very low-cost snack) and your calorie budget (3 cups of popped plain popcorn looks like a big serving, but has under 100 calories). This recipe makes two 3-cup servings. Nutrition per 1 serving is 120 calories, 8g protein 2g fat 16g net carb (based on the protein powder, cooking spray, and spices I used — may vary slightly for your products).

Turning plain air-popped or plain microwave popped popcorn into “Pumped Up Popcorn” is quick and easy.

Pick out your protein powder of choice. You can use any type of protein powder, meaning protein source (whey, casein, collagen, pea protein, other plant-based proteins, and blends. You can also experiment with unflavored or protein powder or a flavor. For each batch, you’ll use 2 tablespoons of powder – for this batch I used an honey cinnamon collagen protein powder from Great Lakes Wellness.

save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off

Save 10% on Great Lakes Wellness with code THEFITFORK10OFF

Extras Tip: Get the basic recipe for protein popcorn recipe (shared at end of post) and upgrade with your special touch by mixing in a pinch, dash, teaspoon, or tablespoon (depending on the ingredient) of EXTRAS. These extras could include (but are not limited to):

Parmesan cheese or nutritional yeast
Cookie Spices like Cinnamon, Nutmeg, Ginger, even Cacao Powder
Savory & Spicy Spices like Chili Powder, Cumin, Italian Seasoning, Turmeric, Garlic Powder
Granulated Sugar Substitutes

Popcorn Making Tip: You can make this protein popcorn recipe in a counter-top air-popper, a microwave-popper, or even a brown paper bag in the microwave (yes! Add the ¼ cup kernels to a larger lunch-sized brown bag, fold down top, and microwave for 3 minutes or until popping becomes infrequent and sporadic).

Fun Fact: Popcorn has a volume expansion of over 25 times, so 1 tablespoon of kernels yields 1.5 cups of popped corn.

PUMPED UP PROTEIN POPCORN

Prep Time

2 mins

Cook Time

3 mins

Total Time

5 mins

Make a quick and easy snack that will keep you filled up thanks to protein and fiber! Easy to customize with flavors and mix-ins of your choice!

Course: Snack

Keyword: popcorn, protein powder

Ingredients

1/4 cup popcorn kernels (4 tablespoons) yield 6 cups
Cooking spray of preference two 3-second dispenses
2 tablespoons protein powder or collagen powder
¼ teaspoon salt
Optional Extra Mix-Ins of Choice, see notes

Instructions

Prepare no-oil-added popcorn via the method of your choice: air popper, microwave popper, or even brown paper bag (see recipes notes).
After popcorn has popped, work quickly and divide into two batches while still hot.
Spritz each bowl with a 3-second spritz of cooking spray of choice, tossing the bowl to coat evenly as you do so.
Quickly sprinkle half the protein powder, salt and any other mix-ins on each batch. Toss well for maximum sticking. If needed, do another quick spritz of cooking spray to encourage fall-off powder to stick on.
Ready to serve in the two bowls, or toss together in one big bowl for sharing-style.

Recipe Notes

Nutrition: 120 calories, 8g protein 2g fat 16g net carb per serving (makes about 2 servings, 3 cups each)

Popcorn making tip: make microwave popcorn in a brown lunch bag, simply add the ¼ cup kernels to a larger lunch-sized brown bag, fold down top, and microwave for 3 minutes or until popping becomes infrequent and sporadic

Optional Mix-In Ideas:

- Parmesan cheese or nutritional yeast

- Cookie Spices like Cinnamon, Nutmeg, Ginger, even Cacao Powder

- Savory & Spicy Spices like Chili Powder, Cumin, Italian Seasoning, Turmeric, Garlic Powder

- Granulated Sugar Substitutes