5 Easy Microwave Breakfast Recipes With 10 Grams of Protein or More | Livestrong.com (2024)

Your microwave can make a high-protein breakfast in minutes, almost zero prep required.

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If you're having a stressful morning, sometimes even the thought of making breakfast is overwhelming. But when you omit your a.m. meal, you miss out on some major health benefits.

Indeed, a robust breakfast (compared to a large dinner) may boost your metabolism, hinder high blood sugar and obesity and curb your appetite and cravings, according to a February 2020 study published in the ‌Journal of Clinical Endocrinology & Metabolism‌.

So, on busy mornings, when you don't have the time to stand over a stove or pull together a plate of pancakes, let your microwave do the work.

But buyer beware: "Some pre-packaged microwaveable dishes can be loaded with sodium, sugar and unhealthy fats," she says, adding, "if you make your breakfast from scratch, you can have more control over the ingredients."

Luckily, you don't need to muster much energy to make a quick and hearty microwave breakfast from scratch. With at least 10 grams of protein, these five filling, no-fuss microwave recipes are ready in 10 minutes or less, so you'll never have an excuse to skip breakfast again.

This egg scramble fills you up with fiber-rich veggies while keeping calories low.

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Guaranteed to keep the belly rumbles at bay, this satisfying dish is low in carbs (only 2 grams per serving) and sodium and provides 10 grams of protein thanks to eggs and part-skim mozzarella cheese, says Taub-Dix. Plus, packing your plate with produce like baby spinach, sliced mushrooms and cherry tomatoes will fill you up with fiber as well as essential vitamins and minerals.

And, at just 156 calories, you can still enjoy this egg cup with a slice of whole-grain bread without worrying about overindulging your calorie count. And, a piece of whole-grain toast will bring your breakfast over the 10-gram protein mark.

A fall favorite, this pumpkin spice muffin makes a healthy breakfast option thanks to its rich concentration of vital vitamin A.

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Not just for PSL season, this high-protein pumpkin spice muffin might just make a regular rotation in your morning menu all year long.

Low in calories and high in nutrients, one cup of powerhouse pumpkin packs the same amount of potassium as a cup of sliced banana. And pumpkin contains more than 200 percent of the recommended daily intake of vitamin A, which is vital for vision, your immune system, healthy reproduction and proper organ function, per the National Institutes of Health.

And for those with a sweet tooth, this recipe's hint of honey (a mere teaspoon) is just enough to quench your cravings without overdoing it on the calories and sugar. Sprinkle some cinnamon on top for an extra dose of spice and antioxidants.

This scallion and tomato microwave breakfast has 16 grams of protein and savory flavors.

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This Middle Eastern-inspired microwave breakfast features scrambled eggs whipped together with extra-virgin olive oil, lemon juice, scallions and grape tomatoes.

With 16 grams of metabolism-boosting protein, eating a protein-packed meal like this can produce more satiety hormones (so you feel fuller longer) and help you burn more calories, according to a November 2014 study in ‌Nutrition & Metabolism‌‌.‌

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This healthy twist on the traditional blueberry muffin mixes oats and chia seeds.

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With 12 grams of satiating protein, this oat-based, flour-free blueberry muffin in a mug comes with built-in portion control.

"This dish also provides 4 grams of fiber, a nutrient that most of us don't get enough of," Taub-Dix says. Matter of fact, only a measly 5 percent of Americans take in the recommended daily amount of fiber — which is 25 grams for women and 38 grams for men — according to a July 2016 article in the ‌American Journal of Lifestyle Medicine.‌

In addition to keeping your blood sugar in check and your belly full, the soluble fiber in oats has also been shown to help decrease LDL cholesterol levels, the harmful kind, Taub-Dix explains.

High in protein and fiber, this breakfast burrito will keep your belly full well into the afternoon.

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This breakfast burrito has all the ingredients you love — spicy salsa, black beans, avocado slices and shredded cheddar — but takes a fraction of the time to prepare. All you need is two minutes of nuking to whip up this filling egg wrap that packs in a whopping 25 grams of protein and 9 grams of fiber. The best part: You don't even need to dirty extra dishes (farewell‌,‌ frying pan).

Serve this scrumptious scramble with a sprouted-grain tortilla, which may be easier to digest than other varieties.