Air Fryer Breakfast: 5 High-Protein Ideas with 25–40 g Protein
Mornings are where most people miss their protein. The air fryer helps: put breakfast in, set the timer and get dressed. These five bring 25–40 g protein and need almost no attention.
Air fryer basics: preheat 3 minutes, don't overfill the basket, shake or turn halfway, and spray lightly with oil instead of pouring it. Times are for a 4–6 litre basket fryer.
30 air fryer recipes with up to 46 g protein – in one PDF
The Air Fryer Protein Cookbook: temperature, time, protein and calories for every dish, plus cheat sheet, 7-day plan and shopping list (PDF in German) · €9,99
Get it – €9,99 → Look insideWritten by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).
Turn these into a plan: the 4-Week Muscle-Building Meal Plan (12 recipes, 3 calorie levels, shopping list) or The High-Protein Cookbook with protein and calories for every recipe.
1. Egg muffins
4 eggs, 50 g cottage cheese, ham and peppers in silicone cups, 160 °C for 12 minutes. Roughly 32 g protein.
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Two full-body workouts, 12 meals with 25 g+ protein, a shopping list and a checklist – as a PDF straight to your inbox. Get it free →
2. Mini frittata
3 eggs, 50 g feta, spinach in a small oven dish, 170 °C for 12 minutes. Roughly 28 g protein.
3. Breakfast burrito, crisped
Pre-made egg burrito, 180 °C for 6 minutes until crisp. Roughly 35 g protein.
4. French toast sticks
Bread strips soaked in egg and quark, 190 °C for 8 minutes, with skyr. Roughly 32 g protein.
5. Baked oats
40 g oats, 1 egg, 100 g skyr, banana in a ramekin, 170 °C for 14 minutes. Roughly 25 g protein.
More breakfast ideas
See 8 high-protein air fryer recipes, protein French toast and baked oats.
More quick recipes: The High-Protein Cookbook gives you simple meals with protein and calories listed for each one. Not sure how much protein you need? Use the free protein calculator.
Protein values are approximate and vary by brand and portion. Always cook meat, fish and eggs thoroughly. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
→ See all high-protein recipes (250+ dishes)
→ Take the Sit Score: how hard is your workday on your body?
→ Free week plan with shopping list
→ Training plan finder
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