4 Ingredient High Protein Breakfast

Breakfast is my absolute favourite meal of the day, and you can bet your bottom dollar that I will eat breakfast before I leave the house.

I choose toast or cereal most days, but sometimes I like to switch it up.

Porridge or pancakes are great for days when I have a bit more time. But when I started working out, I discovered the beauty of eating a high-protein breakfast to give me the energy to start my day.

I generally have all of the ingredients on hand, so it’s often an easy choice. This high-protein breakfast mug cake is often on high rotation during the winter, as I prefer a warm breakfast to warm me from the inside.


If your banana is not very ripe, break it into chunks and microwave for 10-30 seconds. It makes it much easier to mash. This also helps the peanut butter melt and makes it easier to mix.

This is best made in a mug, as you can stir as vigorously as needed without making much mess.

Take this mug cake recipe to the next level by adding chocolate chips. Or turn it into a sweet treat with maple syrup.

Swap to crunchy peanut butter for some added texture.

If you want something with more of a cake density, try oat flour instead of oats.

Or make it chocolatey with a teaspoon of cocoa powder.

If cow’s milk isn’t your thing, almond milk, oat milk, and rice milk are great healthy options, and also make this breakfast dairy free and vegan.

And if you really want to amp up the protein, reduce the oats and add protein powder. Chocolate protein powder would make a nice additional, but I think I’d stick with vanilla protein powder

You can search for this recipe in the myfitnesspal app, just search for ‘Breakfast Protein Mug’

Breakfast Protein Mug

Breakfast Protein Mug

Yield: 1
Prep Time: 2 minutes
Cook Time: 1 minute
Total Time: 1 minute


  • 1 banana
  • 1/3 cup milk
  • 1/3 cup quick oats
  • 1 tbs peanut butter


    1. Peel the banana and break in to pieces in a mug then microwave for 10-30 seconds
    2. Mash the banana then add the peanut butter, stir to combine
    3. Add the oats, and stir to combine
    4. Add the milk, and stir to combine
    5. Microwave in 30 second increments, stirring in between. One minute should be long enough in total
Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving:Calories: 322Total Fat: 12gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 6mgSodium: 175mgCarbohydrates: 49gFiber: 6gSugar: 20gProtein: 10g


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