7 AMAZING PROTEIN BREAKFAST RECIPES - SKIP THE SHAKE AND AIM FOR THESE PROTEIN-FILLED BREAKFAST RECIPES.

Make the first meal of the day serve up big gains with these protein pancake and breakfast bar recipes!

Move over breakfast buffet. An indulgent morning meal doesn't have to come off a rolling cart, include something fried or overly sweet, or be served up by the baker's dozen. All you need to whip up a decadent breakfast at home is a bit of baking soda, oats, spice, fruits, nuts, and, of course, protein powder!

Add these BPI athletes' favorite recipes to your protein repertoire for a healthier take on filling breakfast options—we're talking muffins, pancakes, and even cookies. These recipes are so indulgent you might be tempted to eat them more than once a day.

Well, no one said you can't have breakfast for dinner, right?

1

 WHITNEY REID - FITNESS MODEL/EAST COAST SALES MANAGER—BPI SPORTS

Who doesn't love a batch of warm oatmeal cookies straight from the oven? Upgrade the old family recipe of two sticks of butter and a full cup of sugar to this healthy alternative.

Make the smart swap of applesauce for butter and kick this protein powerhouse of oats and egg whites up a notch with eight scoops of protein powder.

HIGH-PROTEIN OATMEAL COOKIES

Ingredients

• 1/2 cup Egg Whites
• 4 cups Oats
• 4 tsp Stevia
• 3 tsp Vanilla Extract
• 1 cup of Unsweetened Applesauce
• 8 scoops of Vanilla Caramel Whey-HD protein powder
• 2 tsp Olive Oil
• 1 cup Raisins
• 1/2 cup Coconut (shredded)
• 1/2 cup Almonds (ground)
• 2 tbsp of Cinnamon

Directions

1. Mix all of the ingredients together in a bowl.
2. Preheat the oven to 325 degrees.
3. Measure each cookie out to one tablespoon. This will make 48 servings.
4. Bake for 20 min.

NUTRITION FACTS
Serving Size 1 Cookie
(Recipe Yields 48)

Amount per serving

Calories 77

Total Fat2g

Total Carbs9g

Protein5g

High-Protein Oatmeal Cookies PDF (80.9 KB)

2

 BARBARA BOLOTTE - IFBB BIKINI PRO AND BPI GIRL

Not all muffins lead to that infamous muffin top. This time, think smart when you crave a carb-filled treat.

Not only are these muffins rich in protein, but they're also packed with antioxidant-rich blueberries, potassium-filled bananas, and heart-healthy walnuts.

PROTEIN BLUEBERRY MUFFINS

Ingredients

• 1 1/2 cups Flour
• 1/4 cup Stevia
• 2 tsp Baking Powder
• 1/2 tsp Baking Soda
• 1/2 tsp Salt
• 1/2 tsp Cinnamon
• 2 Egg Whites
• 3 Bananas (ripe and mashed)
• 1/2 cup fresh Blueberries
• 1/3 cup Almond Milk
• 1 cup Applesauce (sugar free)
• 4 tbsp Vanilla Caramel Whey-HD protein powder
• 1 cup Walnuts (chopped)

Directions

1. In large bowl, mix together flour, Stevia, baking soda, baking powder, salt, cinnamon, and protein powder.
2. In another bowl, mix together applesauce, egg whites, almond milk, and banana.
3. Slowly add dry ingredients to the egg white mixture. Once all ingredients are incorporated, fold in the blueberries and walnuts.
4. Drop generous tablespoons of mixture onto a nonstick muffin tin.
5. Bake at 350 degrees for 20-25 minutes.

NUTRITION FACTS
Serving Size 1 Muffin
(Recipe yields 10)

Amount per serving

Calories 206

Total Fat9g

Total Carbs25g

Protein9g

Protein Blueberry Muffins PDF (82.1 KB)

3

 JAY CUTLER - 4-TIME MR. OLYMPIA

When it comes to cooking, I like to keep it quick, simple, and nutritious. Why not get the most of each meal by kicking the protein percentage to the max? I like to add protein powder into my oatmeal, and then pack in more flavor by topping it with almonds.

HIGH-PROTEIN OATMEAL

Ingredients

• 2 packets of instant Oatmeal
• 1 scoop of Vanilla Caramel Whey-HD protein powder
• 1/4 cup of ground Almonds
• 1 tbsp Cinnamon

Directions

1. Pour two packets of instant oatmeal into a bowl.
2. Mix with one scoop of Whey-HD Vanilla Caramel protein powder. Add cinnamon.
3. Add hot water and mix to the consistency you prefer.
4. Top with crushed almonds.

NUTRITION FACTS
Serving Size 1 Serving
(Recipe yields one serving)

Amount per serving

Calories 525

Total Fat19g

Total Carbs59g

Protein39g

High-Protein Oatmeal PDF (80.4 KB)

4

 BRENDY SCHEERER - BIKINI COMPETITOR, BPI SPORTS FRANCHISE MANAGER

Way too many protein bars are actually glorified candy bars packed with sugar and additives.

Enjoy the delicious combination of peanut butter and white chocolate with this recipe. Throw them in your bag for an easy snack on the go.

WHITE CHOCOLATE PEANUT BUTTER CINNAMON PROTEIN BARS

Ingredients

• 1/2 cup Skim Milk or Almond Milk if you prefer
• 1 cup Low-fat Peanut Butter (chunky or creamy)
• 1 tbsp Honey
• 1 1/2 cups of Chocolate Cookie Whey-HD protein powder
• 2 cups dry uncooked Oatmeal (not instant oatmeal)
• 1 tbsp Cinnamon
• 1/4 cup White Yogurt Chips

Directions

1. Place the peanut butter, honey, and milk in a sauce pan.
2. Slowly warm over low heat.
3. Add the protein powder and cinnamon and stir until completely blended.
4. Add the uncooked oats. Warm the mixture just enough so that it's easy to stir. You don't want to cook it. If the mixture's too thick, add milk.
5. Press the batter into a 10" x 12" pan. Spray the pan with PAM to avoid having the bars from sticking to the sides. Sprinkle yogurt chips over the top and press them into bars.
6. Leave the bars out to cool.
7. Once they're completely cooled, cut into 12-16 individual bars.
8. Wrap each bar in plastic wrap to be stored. The bars can be refrigerated but taste best at room temperature.

NUTRITION FACTS
Serving Size 1 Bar
(Recipe yields 16)

Amount per serving

Calories 170

Total Fat9.8g

Total Carbs13.5g

Protein6g

White Chocolate Peanut Butter Cinnamon Protein Bars PDF (127 KB)

5

 CHRIS MCKENZIE - ALL NATURAL AMATEUR BODYBUILDER/BPI SPORTS SALES DIRECTOR

Tired of drinking your whey by the scoopful? Try these muffins instead. With a healthy dose of oats and a serving of chocolate whey—finished off with a few chocolate chips—these breakfast alternatives taste more like a cheat meal.

WHEY GREAT PROTEIN MUFFINS

Ingredients

In a blender mix:

1. 1 cup Whole Oats
2. 5 large Egg Whites
3. 1 large Whole Egg
4. 1/2 scoop Chocolate Cookie Whey-HD

Directions

1. Blend all of the ingredients together for 30 seconds.
2. In a PAM-sprayed muffin tin, divvy the batter up into four muffins.
3. Place in a preheated oven at 375 degrees for 15 minutes.
4. Remove from oven and place three chocolate chips on the top of each muffin. Let them cool, and serve.

NUTRITION FACTS
Serving Size 1 Muffin
(Recipe yields 4)

Amount per serving

Calories 147

Total Fat4g

Total Carbs16g

Protein10g

Whey Great Protein Muffins PDF (69.2 KB)

6

 KELLY KNOX - BIKINI COMPETITOR/FITNESS MODEL/BPI GIRL

SPROUTED BUCKWHEAT PUMPKIN PANCAKES

Ingredients

• 1/2 cup Pumpkin
• 1/3 cup sprouted Buckwheat Flour (tastes much better than regular store bought buckwheat flour)
• 1/4 cup Unsweetened Almond Milk
• 1/2 scoop Vanilla Caramel Whey-HD protein powder
• 1 tsp Vanilla
• 1/2-1 tsp Baking Powder
• Pinch of salt
• 2 tbsp Sugar (you can do coconut sugar, baking Stevia to go sugar free)
• 1/2 heaping tsp Cinnamon
• 1/2 heaping tsp Pumpkin Pie Spice

Directions

1. Combine the first five ingredients. Then, add the egg whites and almond milk. You can also make these your own by adding favorites like blueberries, chocolate chips, crushed walnuts, canned pumpkin, and mashed bananas to the mixture.
2. Cook on a griddle greased with a bit of coconut oil.
3. Top with optional garnish such as almond butter, jelly, coconut butter, coconut oil, or pure maple syrup. Enjoy!

NUTRITION FACTS
Serving Size 1 Pancake
(Recipe yields 4)

Amount per serving

Calories 89

Total Fat1g

Total Carbs17g

Protein5g

Sprouted Buckwheat Pumpkin Pancakes PDF (70.8 KB)

7

 JAMES GRAGE - BPI SPORTS CO-FOUNDER/VICE PRESIDENT

Forget the flakes; it's always been about the clusters. Instead of digging through a box of cereal and gobbling down sugar-filled granola, make your own healthy version.

These clusters are packed with protein, capture the seasonal taste of pumpkin, and are held together by the sticky goodness of peanut butter. Yum!

PEANUT BUTTER PUMPKIN PROTEIN-CLUSTERS

Ingredients

• 4 cups Oats
• 1 Whole Egg
• 3 Egg Whites
• 2 tbsp Honey
• 1 cup Organic Pumpkin
• 2 tbsp Low-fat Peanut Butter
• 2 heaping tbsp Cottage Cheese
• 1 tbsp Pumpkin Spice
• 1/2 scoop Vanilla Caramel Whey-HD protein powder
• 1/4 cup Almonds (chopped)

Directions

1. Mix all of the ingredients together until you achieve a "cookie dough" texture.
2. Roll the dough into round clusters about the size of a golf-ball. Place on a cookie-sheet sprayed with cooking spray to prevent sticking.
3. Bake in the oven at 350 degrees for about 15 minutes. Be careful not to overcook or they'll dry out.

NUTRITION FACTS
Serving Size 1 Cluster
(Recipe yields 24)

Amount per serving

Calories 99

Total Fat3g

Total Carbs15g

Protein5g

Peanut Butter Pumpkin Protein-Clusters PDF (122 KB)

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