17 High-Protein, High-Blood Pressure Breakfast Recipes

Starting your day with a nutritious breakfast is crucial for overall health, and it becomes even more important when managing high blood pressure. A breakfast rich in protein and low in sodium can help you stay full and energized throughout the morning, while also supporting healthy blood pressure levels. This article provides 17 delicious and easy-to-make breakfast recipes that are both high in protein and compliant with the Dietary Approaches to Stop Hypertension (DASH) diet, a proven method for managing high blood pressure. [1]

The DASH diet emphasizes fruits, vegetables, whole grains, and lean proteins, while limiting sodium, saturated fats, and added sugars. By incorporating these principles into your morning meal, you can take a proactive step towards better heart health. The recipes in this article are designed to be both flavorful and simple to prepare, making it easier than ever to enjoy a heart-healthy breakfast.

1. Spinach & Egg Scramble with Raspberries

This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning.

Ingredients:

• 2 large eggs
• 1 cup fresh spinach
• 1 slice of low-sodium, whole-wheat bread, toasted
• 1/2 cup fresh raspberries
• 1 teaspoon olive oil
• Black pepper to taste

Instructions:

1. Heat the olive oil in a non-stick skillet over medium heat.
2. Add the spinach and cook until just wilted, about 1-2 minutes.
3. In a small bowl, whisk the eggs with a pinch of black pepper.
4. Pour the eggs over the spinach in the skillet. Cook, stirring gently, until the eggs are scrambled and set to your liking.
5. Serve the scramble immediately with the toasted whole-wheat bread and fresh raspberries on the side.

Nutritional Information (approximate):

• Calories: 320
• Protein: 18g
• Sodium: 250mg
• Fiber: 8g

2. Spinach, Peanut Butter & Banana Smoothie

Peanut butter and banana is a classic combo that’s even more delicious with the addition of tangy probiotic-rich kefir. Plus, this peanut butter banana smoothie helps you up your veggie servings for the day with a bit of mild-flavored spinach mixed in.

Ingredients:

• 1 cup plain, low-fat kefir
• 1/2 cup fresh spinach
• 1/2 frozen banana
• 1 tablespoon natural, unsalted peanut butter
• 1/4 cup water (or more, to reach desired consistency)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

Nutritional Information (approximate):

• Calories: 280
• Protein: 16g
• Sodium: 150mg
• Fiber: 6g

3. Heart-Healthy Eggs Benedict Casserole

An eggs Benedict casserole is not only delicious, hearty and filling, but it also gives you the ingredients and taste you love from eggs Benedict in an easy, make-ahead form. This version uses lean Canadian bacon and a creamy, low-fat Greek yogurt-based hollandaise sauce to keep it heart-healthy.

Ingredients:

• 6 slices low-sodium, whole-wheat bread, cubed
• 6 slices low-sodium Canadian bacon, chopped
• 8 large eggs
• 2 cups low-fat milk
• 1/4 cup chopped fresh chives
• For the Hollandaise Sauce:
  • 1 cup plain, non-fat Greek yogurt
  • 2 egg yolks
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • Pinch of paprika

Instructions:

1. Preheat oven to 375°F (190°C). Lightly grease an 8×8-inch baking dish.
2. Arrange the bread cubes in the bottom of the prepared dish. Sprinkle the chopped Canadian bacon over the bread.
3. In a large bowl, whisk together the eggs, milk, and chives. Pour the egg mixture evenly over the bread and bacon.
4. Bake for 35-45 minutes, or until the casserole is set and the top is golden brown.
5. While the casserole is baking, prepare the hollandaise sauce. In a small saucepan, whisk together the Greek yogurt, egg yolks, lemon juice, and Dijon mustard. Cook over low heat, stirring constantly, until the sauce has thickened. Do not let it boil.
6. Serve the casserole warm, topped with the hollandaise sauce and a sprinkle of paprika.

Nutritional Information (approximate):

• Calories: 380
• Protein: 25g
• Sodium: 450mg
• Fiber: 4g

4. Raspberry-Peach-Mango Smoothie Bowl

This healthy smoothie recipe is a gateway to the smoothie-bowl craze. Use whatever fruit, nuts and seeds you like best to make it your own. Be sure to use frozen fruit in Step 1 to yield a creamy, frosty base for the toppings.

Ingredients:

• 1 cup frozen mixed berries (raspberries, peaches, mango)
• 1/2 cup plain, non-fat Greek yogurt
• 1/4 cup unsweetened almond milk
• 1 tablespoon chia seeds
• Toppings: 1/4 cup fresh berries, 1 tablespoon unsalted chopped nuts (almonds, walnuts), 1 tablespoon unsweetened shredded coconut

Instructions:

1. In a blender, combine the frozen mixed berries, Greek yogurt, almond milk, and chia seeds.
2. Blend until smooth and thick. You may need to stop and scrape down the sides a few times.
3. Pour the smoothie into a bowl.
4. Top with fresh berries, chopped nuts, and shredded coconut.

Nutritional Information (approximate):

• Calories: 350
• Protein: 17g
• Sodium: 120mg
• Fiber: 12g

5. Mixed-Berry Breakfast Smoothie

Smoothies are popular for breakfast, but many don’t have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.

Ingredients:

• 1 cup frozen mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup plain, non-fat Greek yogurt
• 1/2 cup unsweetened almond milk
• 1 scoop (1/4 cup) unflavored or vanilla protein powder
• 1 tablespoon ground flaxseed

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

Nutritional Information (approximate):

• Calories: 300
• Protein: 25g
• Sodium: 180mg
• Fiber: 10g

6. Overnight Matcha Oats with Berries

Blueberries and raspberries top these matcha overnight oats for a quick, meal-prep-friendly breakfast.

Ingredients:

• 1/2 cup rolled oats
• 1 cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1 teaspoon matcha powder
• 1 tablespoon maple syrup (or to taste)
• 1/2 cup mixed berries (fresh or frozen)

Instructions:

1. In a jar or container with a lid, combine the rolled oats, almond milk, chia seeds, matcha powder, and maple syrup.
2. Stir well to combine.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. In the morning, top with mixed berries before serving.

Nutritional Information (approximate):

• Calories: 350
• Protein: 15g
• Sodium: 170mg
• Fiber: 12g

7. Blackberry Smoothie

This blackberry smoothie has plenty of fresh berry flavor and sweetness from banana and honey. And with only 5 minutes from start to finish, it’s the perfect breakfast for busy mornings. If fresh blackberries aren’t available, feel free to use frozen in this easy and healthy smoothie.

Ingredients:

• 1 1/2 cups frozen blackberries
• 1/2 cup plain, non-fat Greek yogurt
• 1/2 frozen banana
• 1/4 cup unsweetened almond milk
• 1 tablespoon honey (optional)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

Nutritional Information (approximate):

• Calories: 290
• Protein: 15g
• Sodium: 100mg
• Fiber: 13g

8. Black Beans, Rice & Fried Egg

Using leftover cooked brown rice is a great and easy way to get breakfast on the table fast. To keep things quick, we use canned beans and baby spinach, which don’t require any advance prep. A drizzle of low-sodium hot sauce brings everything together.

Ingredients:

• 1/2 cup cooked brown rice
• 1/2 cup canned, no-salt-added black beans, rinsed and drained
• 1 cup fresh spinach
• 1 large egg
• 1 teaspoon olive oil
• Low-sodium hot sauce to taste

Instructions:

1. Heat the olive oil in a non-stick skillet over medium heat.
2. Add the spinach and cook until just wilted, about 1-2 minutes.
3. Add the brown rice and black beans to the skillet and cook until heated through.
4. In a separate small non-stick skillet, cook the egg to your preference (fried or scrambled).
5. Serve the black bean and rice mixture in a bowl, topped with the cooked egg. Drizzle with low-sodium hot sauce if desired.

Nutritional Information (approximate):

• Calories: 350
• Protein: 18g
• Sodium: 100mg
• Fiber: 12g

9. Overnight Quinoa Pudding

This quick and easy recipe blends quinoa and chia seeds for a protein-packed dessert or grab-and-go breakfast. This recipe uses kefir rather than milk for a probiotic boost and instead of refined sugar, this pudding relies on maple syrup for its sweetness. Prep time is minimal–just leave the mixture in the refrigerator overnight to firm up.

Ingredients:

• 1/2 cup cooked quinoa, cooled
• 1 cup plain, low-fat kefir
• 2 tablespoons chia seeds
• 1 tablespoon maple syrup
• 1/2 teaspoon vanilla extract
• 1/2 cup mixed berries for topping

Instructions:

1. In a jar or container with a lid, combine the cooked quinoa, kefir, chia seeds, maple syrup, and vanilla extract.
2. Stir well to combine.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. In the morning, stir the pudding and top with mixed berries before serving.

Nutritional Information (approximate):

• Calories: 380
• Protein: 18g
• Sodium: 130mg
• Fiber: 11g

10. Savory Oatmeal with Egg and Avocado

For a savory twist on a breakfast classic, try this hearty oatmeal bowl. Topped with a perfectly cooked egg and creamy avocado, it’s a satisfying and protein-packed way to start your day.

Ingredients:

• 1/2 cup old-fashioned rolled oats
• 1 cup water or low-sodium vegetable broth
• 1 large egg
• 1/4 avocado, sliced
• 1 tablespoon chopped fresh cilantro
• Black pepper to taste

Instructions:

1. In a small saucepan, bring the water or vegetable broth to a boil. Stir in the oats, reduce the heat to low, and simmer for 5-7 minutes, or until the oats are cooked through and the liquid is absorbed.
2. While the oats are cooking, cook the egg to your liking (poached, fried, or soft-boiled).
3. Pour the cooked oatmeal into a bowl. Top with the cooked egg, sliced avocado, and fresh cilantro. Season with black pepper.

Nutritional Information (approximate):

• Calories: 350
• Protein: 16g
• Sodium: 100mg
• Fiber: 10g

11. Vanilla-Cranberry Overnight Oatmeal

Overnight oats can simplify your morning routine while still providing a hearty, nutritious breakfast. You can prepare this in a 2-cup mason jar or other to-go container if you usually transport your breakfast.

Ingredients:

• 1/2 cup rolled oats
• 1 cup unsweetened almond milk
• 1/4 cup plain, non-fat Greek yogurt
• 1 tablespoon chia seeds
• 1/4 cup dried cranberries, unsweetened
• 1/2 teaspoon vanilla extract

Instructions:

1. In a jar or container with a lid, combine the rolled oats, almond milk, Greek yogurt, chia seeds, dried cranberries, and vanilla extract.
2. Stir well to combine.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. Stir before serving. Add a splash of almond milk if the oatmeal is too thick.

Nutritional Information (approximate):

• Calories: 380
• Protein: 16g
• Sodium: 180mg
• Fiber: 11g

12. Air-Fryer French Toast Sticks

This air-fryer French toast recipe cuts the toast into strips that are crispy on the outside, tender on the inside and perfect for dipping into maple syrup or your favorite fruit compote. Using whole-wheat bread boosts the fiber content for a more satisfying breakfast.

Ingredients:

• 4 slices low-sodium, whole-wheat bread
• 2 large eggs
• 1/4 cup low-fat milk
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon cinnamon
• For serving: Fresh berries and a small amount of pure maple syrup

Instructions:

1. Preheat the air fryer to 350°F (175°C).
2. Cut each slice of bread into three sticks.
3. In a shallow dish, whisk together the eggs, milk, vanilla extract, and cinnamon.
4. Dip each bread stick into the egg mixture, ensuring it is fully coated but not soggy.
5. Arrange the French toast sticks in a single layer in the air fryer basket. You may need to cook in batches.
6. Cook for 6-8 minutes, flipping halfway through, until golden brown and crispy.
7. Serve warm with fresh berries and a drizzle of maple syrup.

Nutritional Information (approximate):

• Calories: 350
• Protein: 18g
• Sodium: 300mg
• Fiber: 6g

13. 3-Ingredient Bell Pepper & Cheese Egg Cups

Requiring just three main ingredients—bell peppers, eggs and shredded cheese—these portable baked eggs are simple to assemble and perfect for meal prep. Store them in the fridge for up to 4 days to reheat on demand.

Ingredients:

• 2 large bell peppers, any color
• 8 large eggs
• 1/2 cup shredded, low-sodium cheese (like Swiss or Monterey Jack)
• Black pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Lightly grease a muffin tin.
2. Cut the bell peppers into 1/2-inch rings, removing the seeds and membranes. You should get about 4-5 rings per pepper.
3. Place one pepper ring into each muffin cup.
4. Crack one egg into the center of each pepper ring.
5. Sprinkle the cheese over the eggs and season with black pepper.
6. Bake for 15-20 minutes, or until the eggs are set to your liking.

Nutritional Information (approximate, per 2 egg cups):

• Calories: 280
• Protein: 20g
• Sodium: 250mg
• Fiber: 2g

14. 3-Ingredient Sausage & Potato Frittata Muffins

Made with just three main ingredients—precooked chicken breakfast sausage, frozen hash browns and eggs—these mini frittatas are quick to prep and perfect to make ahead for breakfasts all week. Look for frozen hash browns without added salt to keep sodium in check.

Ingredients:

• 8 ounces precooked, low-sodium chicken breakfast sausage, crumbled
• 2 cups frozen, no-salt-added shredded hash brown potatoes
• 8 large eggs
• Black pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C). Lightly grease a 12-cup muffin tin.
2. Divide the crumbled sausage and hash browns evenly among the muffin cups.
3. In a large bowl, whisk the eggs with black pepper. Pour the egg mixture over the sausage and potatoes in each muffin cup.
4. Bake for 20-25 minutes, or until the frittatas are set and lightly golden.

Nutritional Information (approximate, per 2 muffins):

• Calories: 320
• Protein: 22g
• Sodium: 400mg
• Fiber: 2g

15. Anti-Inflammatory Cherry-Spinach Smoothie

This healthy smoothie is not only delicious–it also boosts your daily dose of anti-inflammatory foods. It starts with a base of creamy gut-friendly kefir and includes cherries, which can lower the inflammatory marker C-reactive protein. Heart-healthy fats in avocado, almond butter and chia seeds deliver additional anti-inflammatory compounds to the body, while spinach offers a mix of antioxidants that sweep up harmful free radicals. Fresh ginger adds zing, plus a compound called gingerol, which preliminary studies suggest may improve inflammatory markers of heart disease if consumed daily.

Ingredients:

• 1 cup plain, low-fat kefir
• 1 cup frozen dark sweet cherries
• 1 cup fresh spinach
• 1/4 avocado
• 1 tablespoon unsalted almond butter
• 1 tablespoon chia seeds
• 1 teaspoon grated fresh ginger

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

Nutritional Information (approximate):

• Calories: 400
• Protein: 18g
• Sodium: 160mg
• Fiber: 14g

16. Acai Bowl

This homemade acai bowl recipe makes for a delicious breakfast any day of the week. Acai can be very tart, so blending it with banana, coconut water and mixed berries adds sweetness to help balance the flavors. Feel free to switch up the toppings depending on your preferences.

Ingredients:

• 1 (100g) packet unsweetened frozen acai puree
• 1/2 frozen banana
• 1/4 cup unsweetened coconut water
• 1/2 cup plain, non-fat Greek yogurt
• Toppings: 1/4 cup fresh mixed berries, 1 tablespoon unsalted chopped almonds, 1 tablespoon chia seeds

Instructions:

1. Break the frozen acai puree into smaller pieces and place it in a blender. Add the frozen banana, coconut water, and Greek yogurt.
2. Blend until smooth and thick, stopping to scrape down the sides as needed.
3. Pour the acai mixture into a bowl.
4. Top with fresh berries, almonds, and chia seeds.

Nutritional Information (approximate):

• Calories: 350
• Protein: 18g
• Sodium: 100mg
• Fiber: 13g

17. Breakfast Salad with Smoked Salmon & Poached Eggs

Get your daily quota of veg by swapping your a.m. oatmeal for a big bowl of greens. This gorgeous breakfast salad is a great way to start the day with a variety of ingredients, heart-healthy fats and proteins.

Ingredients:

• 2 cups mixed greens (spinach, arugula, etc.)
• 2 ounces smoked salmon
• 2 large poached eggs
• 1/4 cup sliced cucumber
• 1/4 cup cherry tomatoes, halved
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon lemon juice
• Black pepper to taste

Instructions:

1. In a large bowl, toss the mixed greens, cucumber, and cherry tomatoes with the olive oil and lemon juice.
2. Top the salad with the smoked salmon and poached eggs.
3. Season with black pepper to taste and serve immediately.

Nutritional Information (approximate):

• Calories: 380
• Protein: 25g
• Sodium: 400mg
• Fiber: 4g

Conclusion

Adopting a diet that is high in protein and low in sodium is a powerful strategy for managing high blood pressure. These 17 breakfast recipes demonstrate that you don’t have to sacrifice flavor or satisfaction to eat a heart-healthy diet. By planning your meals and incorporating these delicious and easy-to-make breakfasts into your routine, you can take control of your blood pressure and enjoy a healthier, more energetic start to your day.

References

[1] Mayo Clinic. “DASH diet: Healthy eating to lower your blood pressure.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456