A protein-rich savory breakfast is my go-to for energy all morning—here are three trending recipes for you to try

I love eggs for breakfast so much that it’s become a running joke among my family and friends—-whenever I go to stay, they know they need to stock up.

As well as being nutritious, I choose this savory start to the day because it keeps me feeling fuller for longer and helps me avoid the mid-morning energy slump. If I have a sweeter breakfast, I often find that by 10am, I am reaching for a snack.

Don’t get me wrong, there’s still a place in my life for a delicious fresh pastry from time to time, but while it might be a treat for my taste buds, it doesn’t tend to keep my energy levels steady for long.

Many sweet breakfasts, such as cereals which are high in refined carbohydrates and added sugar, can cause blood glucose to rise quickly and fall.

However, protein-rich foods like eggs, cottage cheese and Greek yogurt are digested more slowly—providing a more sustained release of energy that could help you resist that mid-morning snack urge.

That’s why a breakfast that is higher in protein—and includes fiber and healthy fats—helps me feel more satisfied and ready for the day.

Want to give it a try? Here are three protein-rich savory breakfasts to make this week, and if those don’t grab you, here are more breakfast ideas with 30g of protein.

1. Chilli cheese eggy toast

Recipe by Elizabeth Assender, aka Foodie_lilly

Protein per serving: 28g

A delicious twist on the feta chilli eggs recipe that’s been trending on social media, this version uses gooey mozzarella instead. A layer of cottage cheese on the toast boosts the protein content, while the crispy, spicy, cheesy eggs deliver plenty of flavour and satisfying crunch.

It’s a high-protein breakfast that’s quick to make and packed with nutrients that will keep you full until lunch.

2. Cheesy chicken high protein egg bake

Recipe by Arash Hashemi, aka Shred Happens

Protein per serving: 46g

This combination of eggs, cottage cheese, chicken and vegetables is a high-protein but low-carb breakfast with an impressive 46g of protein per serving to help keep hunger pangs at bay throughout the morning.

3. Turkish eggs

Recipe by Julia Daey, aka Juliadaey

Protein per serving: 33.7g

This is a double whammy of goodness because it combines two incredibly protein-dense foods: eggs and Greek yogurt. Using yogurt with live cultures is a good bet for improving your gut health.