5 high protein breakfasts you can make in under 15 minutes

I used to be the person who skipped breakfast entirely. Grabbed a coffee, maybe a granola bar if I was feeling responsible, and called it good. Then I started training seriously for my first marathon and realized pretty quickly that my mornings were setting the tone for terrible afternoon sessions.

Breakfast doesn't need to be complicated. It doesn't need to take 45 minutes. It just needs to deliver enough protein and carbohydrates to fuel whatever comes next. Here are the five breakfasts Nico and I come back to constantly, all on the Athleats app, and all ready in 15 minutes or less.

1. Blueberry overnight oats

Prep time: 10 minutes (the night before). Calories: 475. Protein: 37g.

This one technically takes zero minutes in the morning because you make it the night before. Oats, protein powder, Greek yogurt, blueberries, and a splash of milk go into a jar. By morning, it's thick, creamy, and ready to eat cold. The 37 grams of protein comes from the combination of protein powder and Greek yogurt, which makes this one of the highest protein breakfasts on the app.

I eat this three to four mornings a week. It's the easiest way to guarantee I start the day hitting my protein target without touching a stove.

Try the recipe!

2. Avocado and egg toast

Prep time: 10 minutes. Calories: 562. Protein: 28g.

Two eggs, sourdough toast, half an avocado, a pinch of everything bagel seasoning. Simple. The eggs deliver complete protein and choline, the avocado adds healthy fats and potassium, and the toast provides the carbohydrates to fuel your session.

This is Nico's go-to on lighter training mornings. Quick enough to make before an early session and substantial enough to carry you through a two-hour practice.

Try the recipe!

3. Greek yogurt parfait with granola and nut butter

Prep time: 5 minutes. Calories: 618. Protein: 35g.

This is the fastest option on the list. Scoop Greek yogurt into a bowl, layer granola and a drizzle of nut butter on top, add fresh fruit. Done. The calorie count is higher than most people expect from yogurt and granola, which makes it a genuine meal rather than a light snack pretending to be breakfast.

The nut butter adds sustained energy from healthy fats, and if you use a protein-boosted granola, you can push the total protein even higher.

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4. Smoked salmon and eggs

Prep time: 15 minutes. Calories: 570. Protein: 42g.

If you want to feel like you're eating at a hotel breakfast buffet on a Tuesday morning, this is it. Scrambled eggs, smoked salmon, a slice of whole grain toast, and some cherry tomatoes. The salmon adds omega-3 fatty acids on top of the protein, which is something most breakfasts completely miss.

At 42 grams of protein, this is the highest protein option on this list. It takes a few more minutes than the others, but it's worth it on days where you have a hard training session ahead.

Try the recipe!

5. Veggie omelet

Prep time: 15 minutes. Calories: 205. Protein: 18g.

The lightest option for mornings when you want protein without a heavy plate. Three eggs, bell peppers, spinach, onion, and a little cheese. At 205 calories, this works best paired with toast or fruit if you need more fuel, or on its own if you're eating again within a couple of hours.

I make this on rest days when my caloric needs are lower but I still want to start the day with protein and vegetables.

Try the recipe!

Every one of these breakfasts has at least 18 grams of protein. Most have over 30. None of them require special equipment or hard-to-find ingredients. And all of them are on the Athleats app with full macro breakdowns, step-by-step instructions, and adjustable serving sizes.