LPLEAN PROTOCOL
Scrambled eggs with toast for a quick high-protein breakfast
4 complete breakfasts

High-Protein Recipes

4 High Protein Egg Breakfasts in Under 5 Minutes

Four complete egg-and-egg-white breakfast recipes with measured ingredients, directions and at least about 30 grams of protein.

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Lean Protocol recipe collection

4 complete recipes

Ingredient amounts, directions and estimated nutrition are visible below and remain available when the page is printed or saved as a PDF.

Recipe 01

Egg-White Mug Scramble

A microwave egg and egg-white scramble with spinach and salsa.

2 minutesPrep
5 minutesTotal
1 servingYield
260Calories
31gProtein
7gCarbs
11gFat

Ingredients

What you’ll need

  • 2
  • 150 g
  • 40 g
  • 60 g
  • To taste

Nutrition is an estimate. Product labels, drained weights and cooking methods vary.

Method

How to make it

  1. 01

    Coat a large microwave-safe mug or bowl lightly with cooking spray.

  2. 02

    Whisk in the eggs and egg whites, then stir in the spinach.

  3. 03

    Microwave for 45 seconds, stir, then continue in 20–30 second bursts until the eggs are set.

  4. 04

    Top with salsa and season.

Accuracy + safety notes

  • Microwave power varies; use a large container and stop once the eggs are set.

Recipe 02

Cottage Cheese Scrambled Eggs

Soft eggs and egg whites finished with cottage cheese and spinach.

2 minutesPrep
5 minutesTotal
1 servingYield
270Calories
36gProtein
7gCarbs
12gFat

Ingredients

What you’ll need

  • 2
  • 100 g
  • 80 g
  • 40 g
  • To taste

Nutrition is an estimate. Product labels, drained weights and cooking methods vary.

Method

How to make it

  1. 01

    Heat a nonstick skillet over medium heat and wilt the spinach.

  2. 02

    Whisk the eggs and egg whites, add them to the skillet and stir slowly.

  3. 03

    Fold in the cottage cheese just before the eggs finish setting.

  4. 04

    Season and serve immediately.

Accuracy + safety notes

  • Keep the heat moderate so the eggs stay soft.

Recipe 03

High-Protein Egg Breakfast Wrap

Eggs, egg whites, reduced-fat cheese and salsa in a high-fiber tortilla.

2 minutesPrep
5 minutesTotal
1 servingYield
440Calories
36gProtein
32gCarbs
17gFat

Ingredients

What you’ll need

  • 2
  • 120 g
  • 1 large
  • 20 g
  • 60 g

Nutrition is an estimate. Product labels, drained weights and cooking methods vary.

Method

How to make it

  1. 01

    Microwave or scramble the eggs and egg whites until set.

  2. 02

    Warm the tortilla briefly, then add the eggs and cheese.

  3. 03

    Spoon over the salsa, fold the sides inward and roll tightly.

Accuracy + safety notes

  • Tortilla and cheese labels vary substantially; use the package values for exact nutrition.

Recipe 04

Microwave Egg and Potato Bowl

A fast bowl with egg whites, one whole egg, precooked potato, cheese and salsa.

2 minutesPrep
5 minutesTotal
1 servingYield
380Calories
34gProtein
39gCarbs
9gFat

Ingredients

What you’ll need

  • 150 g
  • 1
  • 150 g
  • 30 g
  • 60 g
  • To taste

Nutrition is an estimate. Product labels, drained weights and cooking methods vary.

Method

How to make it

  1. 01

    Microwave the diced cooked potato in a large bowl until hot.

  2. 02

    Whisk in the egg and egg whites.

  3. 03

    Microwave in 30-second bursts, stirring between each, until the eggs are set.

  4. 04

    Add cheese and salsa, then microwave for 15–20 seconds more.

Accuracy + safety notes

  • Use a previously cooked refrigerated potato and reheat until steaming hot.

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