High-protein breakfasts for a small appetite

Why breakfast protein matters

If appetite fades as the day goes on, breakfast may be your best chance to eat well. Starting with 15 to 20g of protein makes your daily target much easier to reach.

Ideas from 2 to 10 minutes

If you can't face food first thing

• Start with a drink: a glass of milk or a smoothie can be sipped over the morning.
• Split breakfast in two. Eat half at 8 and half at 10.
• Have something ready in the fridge so there's no decision to make.

Recipes to try

Breakfast

Overnight oats with skyr

Made the night before, so there's nothing to cook on a slow morning.

19g protein5 minServes 1

You need

• 40g porridge oats
• 100ml semi-skimmed milk
• 100g plain skyr
• Half a grated apple or a few berries
• Pinch of cinnamon

Method

1. Stir everything together in a jar.
2. Cover and leave in the fridge overnight.
3. Eat cold, or loosen with a splash of milk. Half a jar is fine; the rest keeps until tomorrow.

Batch cook

Cheese and spinach egg muffins

Bite-sized and good cold, so they work as breakfast or a snack.

16g protein per portion25 minMakes 3

You need

• 6 eggs
• 40g grated cheddar
• Handful of spinach, chopped
• 4 cherry tomatoes, chopped
• Black pepper

Method

1. Heat the oven to 190C (170C fan) and oil a 6-hole muffin tin.
2. Beat the eggs, then stir in everything else.
3. Divide between the holes and bake for 18 to 20 minutes until set.
4. Cool and keep in the fridge for up to 3 days. Two muffins is one serving.

Breakfast

Soft scrambled eggs with smoked salmon

Soft, warm and easy to eat in small forkfuls.

20g protein8 minServes 1

You need

• 2 eggs
• 1 tbsp milk
• 30g smoked salmon, torn
• 1 small slice wholemeal toast (optional)
• Chives or black pepper

Method

1. Beat the eggs with the milk.
2. Cook in a non-stick pan over a low heat, stirring gently, until just set.
3. Take off the heat, fold in the salmon and season with pepper.
4. Serve on toast, or on its own if bread feels too filling.

Questions people ask

What is a good high-protein breakfast for a small appetite?

A pot of skyr or Greek yoghurt with berries, overnight oats made with skyr, or two egg muffins made ahead. Each gives around 15 to 20g of protein in a small portion.

Is it OK to skip breakfast on Mounjaro?

Some people do, but if your appetite drops later in the day, skipping breakfast makes it hard to get enough protein. Even a glass of milk or a yoghurt helps.

Read next

General food information for adults, not medical advice. Always follow your prescriber's advice about your medication, and speak to your GP, pharmacist or a dietitian about health concerns. Mounjaro, Wegovy and Ozempic are trademarks of their owners; Little & Often isn't connected to them.