With more and more people adjusting their diets to incorporate more wholefoods, with natural sources of protein and a gut friendly focus, many of us are swapping our morning bowl of cereal for more nutritious and filling, to give our body the fuel it needs. It can be hard to strike the perfect balance when it comes to breakfast, then you’ve got the issue of busy mornings, and trying to sort breakfast alongside getting ready for work or taking kids to school.
If you need some healthy meal prep breakfast ideas that are high in protein, good for your gut and also work around busy morning routines, here are five delicious options that you can rotate, featuring our Kefir products, which are stocked in supermarkets all over the UK.
Kefir yogurt bowl
Kefir ticks all the boxes as the base for a breakfast bowl, as it’s high in protein, low in fat and great for our gut. It will keep you feeling full all morning and helps fuel the live cultures in our gut, to give you energy, improve mood, reduce bloating, support gut health and immunity and so much more. Yogurt bowls are a great option for those wanting to add a punch of protein to their breakfast, and it’s super easy as a healthy meal prep breakfast as you can make a few in jars at the start of the week.
Start with a base of 250g of Kefir yogurt (we now have a 1kg tub of Biotiful Kefir yogurt which will last you all week!), then add a teaspoon of chia seeds and a teaspoon of flax seed for a great boost of healthy fats and fibre. Then, add a handful of your favourite fruit, with berries being a great choice as they’re high in anti-oxidants. If you like a bit of crunch, granola or nuts is another well balanced source of fibre, protein and healthy fats, and they taste delicious. Lastly, a drizzle of honey, peanut butter or dark chocolate always hits the spot. We have plenty of inspiration in our blog about Kefir Yogurt Bowl Recipes!
Egg and spinach breakfast burritos
You’re probably no stranger to eggs if you are following a high protein diet. As a breakfast staple, it’s no surprise to see an egg-based recipe on our list of high protein, gut friendly breakfasts. If you need a healthy egg breakfast that can be stored in the freezer, look no further than our egg and spinach breakfast burritos.
For your latest healthy meal prep breakfast idea, start by whipping up some scrambled eggs. If you have a protein goal to hit, add some extra egg whites for a boost of protein. Combine your fluffy eggs with a few handfuls of spinach, which is full of vitamins, fibre and iron. You can add any veggies that you like, such as tomatoes or peppers.
To finish, simply scoop your filling into the middle of a tortilla, add a sprinkling of cheese, before folding. Those with a little extra time on their hands could consider making their own sourdough tortillas, but store-bought whole wheat tortillas are also a gut friendly option for your healthy meal prep breakfast. Wrap in foil and store in your freezer for up to 3 months. The day before you plan to eat one of your wraps, place it in the fridge to defrost overnight and enjoy in the morning! For an extra gut-health boost, whip up some original Biotiful Kefir yogurt with sriracha for a spicy dip.
Overnight oats
Overnight oats and healthy meal prep breakfasts go hand in hand, and the beauty is that your oats can be customised however you’d like to suit your taste buds. There’s an abundance of overnight oat recipes out there, but here’s our high protein, gut friendly take.
Start by adding a 40g of rolled oats into a jar then add a tablespoon of chia seeds and a teaspoon of honey. You can also add some cinnamon or nutmeg if you fancy. Add two tablespoons of our Kefir drink to make your breakfast meal prep extra gut friendly. We have plenty of flavoured options if you want to mix the base up a bit, from Vanilla to Mango and Strawberry to Honey and Ginger. Then, add a splash of milk to suit the consistency you like and pop into the fridge; repeat for however many portions you require. You can prep up to 3 days in advance and have a balanced and healthy meal prep breakfast ready to go!
When you come to enjoy your overnight oats in the morning, get creative with your toppings. Add a sprinkling of nuts for some extra protein and top with dark chocolate shavings for a healthy sweetener, or go for some grated carrots and raisins for a carrot cake twist!
Cottage cheese breakfast muffins
For those in need of a light, low-fat and high protein breakfast option, consider our gut-healthy take on the classic breakfast muffin. These high protein cottage cheese breakfast muffins do require a little more time, but you can prep them in advance to enjoy throughout the week:
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Preheat the oven to 400°F or 200°C
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Mix 4 whisked eggs with ¼ cup milk, 1 cup of cottage cheese and 1 tablespoon of olive oil
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Stir in 1.5 cups of all-purpose flour, 2 teaspoons of baking powder and ½ teaspoon salt
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Add 1 cup of your choice of vegetables
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Lightly grease a muffin tin and scoop your mixture into each section
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Bake for around 25 minutes
If you want to increase protein content further, serve with chicken sausages on the side and some baked beans for a great meal.
Breakfast smoothie
If time really is of the essence in the morning, or you find yourself not having much of an appetite after waking up, there’s nothing wrong with a breakfast smoothie. Breakfast smoothies are great healthy meal prep breakfasts and can still be packed full of protein and gut friendly ingredients.
It’s up to you what ingredients you combine to make up your smoothie. Here’s a list of ingredients that are either high in protein, good for your gut, or both:
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Kefir yogurt or drinks, depending how thick you like your smoothie
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Protein powder
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Honey for sweetness
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Nut butter
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Chia seeds
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Spinach or kale
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Cacao for something chocolatey
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Frozen fruit
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Flaxseeds
Simply combine all your ingredients in a blender and blend until they form the right consistency, adding milk or water if you want it slightly thinner. Keep in the fridge for up to 3 days and enjoy!
Final thoughts
With these healthy meal prep breakfast options, there’s no excuse not to start your day right. If you’re looking for more gut friendly meals beyond breakfast, check out the delicious Kefir recipes.