10 High-Protein Pre-Workout Breakfast Ideas

The best breakfast before a workout gives you quick, easy-to-digest energy plus enough protein to keep you going, without sitting heavy in your stomach. These ideas pair simple carbs like oats, bananas, rice, bagels and fruit with lean protein from whey, egg whites, Greek yogurt, cottage cheese and turkey, while keeping fat and fiber on the lighter side.

Most are ready in 10 minutes or less, so they are easy to eat about an hour before you train. Each recipe lists servings, total time and estimated protein, so you can choose based on how much time you have.

Protein estimates are approximate, include any listed toppings, and are rounded per serving. Actual amounts vary by ingredient brand and portion size.

1. Banana Oat Protein Smoothie

Banana, oats, skim milk and a scoop of protein powder blend into a smooth, easy-to-digest shake with quick carbs and more than 30 grams of protein. Drink it about an hour before training so it settles comfortably.

Servings: 1

Total time: 5 minutes

Estimated protein: About 36 grams per serving, mainly from whey protein powder and skim milk, with a smaller contribution from oats.

Ingredients

• 1 cup skim milk
• 1/4 cup old-fashioned rolled oats
• 1 scoop (about 30 grams) chocolate or unflavored whey protein powder
• 1 ripe banana, frozen
• 1 teaspoon honey
• 1/2 teaspoon ground cinnamon
• 3 ice cubes

Instructions

1. Blend the milk and oats for 20 seconds to break down the oats.
2. Add the protein powder, banana, honey, cinnamon and ice and blend on high for 45 to 60 seconds, until smooth.
3. Drink right away.

2. Blueberry Maple Protein Oatmeal

Quick oats cooked in skim milk give you steady carbohydrates, and stirring in protein powder adds a solid protein boost without making the bowl heavy. Blueberries and a little maple syrup keep it light and sweet.

Servings: 1

Total time: 5 minutes

Estimated protein: About 26 grams per serving, mainly from whey protein powder and skim milk, with a smaller contribution from oats.

Ingredients

• 1 cup skim milk
• 1/2 cup quick-cooking oats
• Pinch of salt
• 1/2 scoop (about 15 grams) unflavored whey protein powder
• 1/2 cup fresh blueberries
• 2 teaspoons maple syrup

Instructions

1. Combine the milk, oats and salt in a large microwave-safe bowl and microwave on high for 1 1/2 to 2 minutes, stirring halfway, until thick.
2. Let stand for 30 seconds, then stir in the protein powder until smooth.
3. Top with the blueberries and maple syrup.

3. Egg White and Turkey English Muffin Sandwich

Fluffy egg whites, lean turkey and a toasted English muffin make a light breakfast sandwich that is low in fat and easy on the stomach before a workout. It comes together in about 10 minutes.

Servings: 1

Total time: 10 minutes

Estimated protein: About 23 grams per serving, mainly from egg whites, with a smaller contribution from turkey breast and the English muffin.

Ingredients

• Cooking spray
• 1/2 cup liquid egg whites
• Pinch of salt
• Pinch of black pepper
• 1 English muffin, split
• 1 ounce sliced deli turkey breast
• Small handful of baby spinach
• 1 slice tomato

Instructions

1. Coat a small nonstick skillet with cooking spray and set over medium-low heat. Pour in the egg whites, season with salt and pepper, cover and cook for 2 to 3 minutes, until fully set and they reach 160°F (71°C).
2. Fold the egg whites into a square about the size of the muffin and toast the English muffin.
3. Warm the turkey in the skillet for 30 seconds.
4. Layer the spinach, turkey, egg whites and tomato on the muffin and close the sandwich.

4. Greek Yogurt Rice Cakes with Honey and Berries

Crunchy rice cakes provide quick, easily digested carbs, while a thick layer of Greek yogurt brings more than 20 grams of protein. Fresh berries and a drizzle of honey make it taste like a light dessert.

Servings: 1

Total time: 5 minutes

Estimated protein: About 26 grams per serving, mainly from Greek yogurt, with a smaller contribution from rice cakes.

Ingredients

• 1 cup plain nonfat Greek yogurt
• 2 teaspoons honey, divided
• Pinch of ground cinnamon
• 3 plain rice cakes
• 1/2 cup mixed sliced strawberries and blueberries

Instructions

1. Stir 1 teaspoon of the honey and the cinnamon into the Greek yogurt.
2. Spread the yogurt thickly over the rice cakes.
3. Top with the berries, drizzle with the remaining honey and eat right away so the rice cakes stay crisp.

5. Iced Protein Latte

Cold brew coffee and protein-boosted skim milk make an iced latte that gives you caffeine and more than 30 grams of protein in one glass. It is light enough to sip on the way to the gym.

Servings: 1

Total time: 5 minutes

Estimated protein: About 32 grams per serving, mainly from whey protein powder, with a smaller contribution from skim milk.

Ingredients

• 1 cup skim milk
• 1 scoop (about 30 grams) chocolate or unflavored whey protein powder
• 1 teaspoon maple syrup (optional)
• 1 cup ice
• 1/2 cup cold brewed coffee or 2 shots espresso, cooled

Instructions

1. Blend or shake the milk, protein powder and maple syrup, if using, until smooth and frothy.
2. Fill a tall glass with ice, pour in the protein milk and top with the coffee. Stir and drink right away.

6. Cottage Cheese Toast with Honey and Strawberries

Sourdough toast topped with cottage cheese, strawberries and honey offers a simple mix of carbs and protein that is light enough to eat before training. It takes five minutes and needs nothing more than a toaster.

Servings: 1

Total time: 5 minutes

Estimated protein: About 28 grams per serving, mainly from cottage cheese, with a smaller contribution from sourdough bread.

Ingredients

• 2 slices sourdough bread (about 3 ounces total)
• 3/4 cup low-fat cottage cheese
• 1/2 cup sliced fresh strawberries
• 2 teaspoons honey
• Pinch of ground cinnamon

Instructions

1. Toast the sourdough until golden.
2. Spread the cottage cheese over the toast.
3. Top with the strawberries, drizzle with the honey and sprinkle with cinnamon.

7. Banana Protein Pancakes

Made with egg whites, banana and a little flour, these pancakes are light and low in fat, so they will not weigh you down before a workout. Half a scoop of protein powder brings each stack above 30 grams of protein.

Servings: 1

Total time: 15 minutes

Estimated protein: About 31 grams per serving, mainly from egg whites and whey protein powder, with a smaller contribution from flour.

Ingredients

• 1/3 cup all-purpose flour
• 1/2 scoop (about 15 grams) unflavored whey protein powder
• 1/2 teaspoon baking powder
• 1/4 teaspoon ground cinnamon
• Pinch of salt
• 1/2 ripe banana, mashed
• 1/2 cup liquid egg whites
• 2 tablespoons skim milk
• Cooking spray
• 1 tablespoon maple syrup

Instructions

1. Whisk the flour, protein powder, baking powder, cinnamon and salt in a bowl.
2. In a second bowl, whisk the mashed banana, egg whites and milk, then stir into the dry ingredients until just combined. Let rest for 3 minutes.
3. Coat a nonstick skillet with cooking spray and heat over medium-low. Cook about 1/4 cup of batter per pancake for 2 minutes, until bubbles form, then flip and cook for 1 to 1 1/2 minutes more, until cooked through.
4. Serve with the maple syrup.

8. Egg White Breakfast Fried Rice

White rice is one of the easiest carbs to digest, and stir-frying it with egg whites, peas and carrots makes a savory pre-workout breakfast with nearly 30 grams of protein. It is a great use for leftover rice.

Servings: 1

Total time: 10 minutes

Estimated protein: About 28 grams per serving, mainly from egg whites, with a smaller contribution from rice and peas and carrots.

Ingredients

• 1 teaspoon vegetable oil
• 1/2 cup frozen peas and carrots
• 1 green onion, sliced, white and green parts separated
• 1 cup cooked white rice, chilled
• 3/4 cup liquid egg whites
• 1 tablespoon low-sodium soy sauce
• 1/2 teaspoon toasted sesame oil

Instructions

1. Heat the oil in a nonstick skillet over medium-high heat. Add the peas and carrots and the white part of the green onion and cook for 2 minutes.
2. Add the rice and stir-fry for 2 to 3 minutes, breaking up any clumps, until steaming hot and it reaches 165°F (74°C).
3. Push the rice to one side, pour the egg whites into the empty side and scramble until fully set and they reach 160°F (71°C).
4. Toss everything together with the soy sauce and sesame oil and top with the green onion tops.

9. Turkey, Tomato and Mustard Bagel

A plain bagel offers the kind of quick, easily digested carbs that fuel a workout, and lean turkey breast adds protein without much fat. Mustard keeps it flavorful without heavy spreads.

Servings: 1

Total time: 5 minutes

Estimated protein: About 26 grams per serving, mainly from turkey breast, with a smaller contribution from the bagel.

Ingredients

• 1 plain bagel (about 3 1/2 ounces), split and toasted
• 1 teaspoon yellow mustard
• 1/2 cup baby spinach
• 3 ounces sliced deli turkey breast
• 2 slices tomato

Instructions

1. Spread the mustard over the cut sides of the toasted bagel.
2. Layer the spinach, turkey and tomato on the bottom half and close the sandwich.

10. Strawberry Protein Overnight Oats

Prepared the night before, these oats are ready the moment you wake up, with soft oats for energy and Greek yogurt plus protein powder for more than 30 grams of protein. Leaving out chia and nuts keeps them lighter on the stomach before exercise.

Servings: 1

Total time: 5 minutes plus 6 hours chilling

Estimated protein: About 34 grams per serving, mainly from whey protein powder and Greek yogurt, with a smaller contribution from oats and skim milk.

Ingredients

• 1/2 cup skim milk
• 1/2 scoop (about 15 grams) unflavored whey protein powder
• 1/2 cup plain nonfat Greek yogurt
• 1 teaspoon maple syrup
• Pinch of salt
• 1/2 cup old-fashioned rolled oats
• 1/2 cup diced fresh strawberries, divided

Instructions

1. Whisk the milk and protein powder in a jar until smooth, then stir in the Greek yogurt, maple syrup and salt.
2. Stir in the oats and half of the strawberries, cover and refrigerate for at least 6 hours or overnight.
3. Top with the remaining strawberries and eat about an hour before your workout.