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An Easy Protein-Rich Breakfast, Perfect for Fall

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An Easy Protein-Rich Breakfast, Perfect for Fall

Image by Sixteen Miles Out

No need to wait until September ends…  

Wake up the right way with these simple, cozy, and quick breakfast ideas.

Fall is officially here! For many, fall is a cozy time filled with comfort, autumnal magic, and maybe even a little bit of spookiness. But, pumpkin spice lattes and knit sweaters aren’t the only things that come with the season! Fall is also a busy time of year for a lot of people with the return to school, the start of sports, and more. Plus, there are so many activities to fit into your schedule to make your fall season memorable!

How are you staying energized this fall?

Juggling work, being a parent, and returning to school are all things easier said than done. And adding everything else that comes with fall on top of it? It sounds like a lot to manage, but with the right tools, it’s not impossible! 

It’s all about a strong work-life balance, which starts with taking care of your health. Our bodies need a variety of nutrients to keep us running around day to day. And, getting enough protein is vital for carrying out all of these essential functions. It’s not just about building physical strength and muscles, though. Protein is important for everything from healthy hair and skin, to better heart health, and more. 

On average, it’s recommended that most people get around 50-60 grams of protein every day. Breaking it down even further, that's about 15-30 grams per meal! While it may not seem like a difficult goal to achieve, depending on lifestyles like vegetarianism, it may be harder for some than others. 

If you want to feel happy, healthy, and ready for a fall season filled with good food and better times, keep reading! 

Let’s Talk Breakfast!

Breakfast is widely considered the most important meal of the day, but many people skip it to save time on busy mornings. Is it worth it? 

Some studies show that skipping breakfast on a regular basis could contribute to an increased risk of poor cardiovascular health, dysfunctional metabolic systems, and more. But, understanding the consequences of skipping breakfast is far from easy, since it entails a range of variables that make collecting data very difficult. Observing the benefits of high-protein breakfasts, on the other hand, is much easier to see. 

Experts have linked high protein breakfasts to having more balanced hormone and blood sugar levels, as well as satiety levels. Not only does this encourage better relationships with food, but it even increases the production of rewarding neurotransmitters. These “feel-good chemicals,” such as dopamine, are important for keeping us focused and energized throughout the day. And, for people that suffer from a variety of conditions that are deficient in these neurotransmitters, like ADHD,  high-protein breakfasts can be especially beneficial in managing symptoms!

So, even if you live an on-the-go lifestyle, working a balanced breakfast into your daily routine can be worthwhile.  And, having healthy breakfast ideas with plenty of protein on hand can make sticking to a healthy routine even easier! 

That’s why we are sharing two simple breakfast recipes for a quick and easy morning meal that are high in protein. Plus, these healthy breakfast ideas are vegetarian and easily made dairy-free! 

Scroll down to find our recipe for sweet and creamy Peanut Butter Toast with Honey, and how to make a cozy London Fog Latte

peanut butter and honey toast on a plate

Peanut Butter and Honey Toast 

Let's make this stress-free breakfast that's packed with protein! 

According to the USDA, two tablespoons of creamy peanut butter contains around 7 grams of protein. While you can choose whichever bread you like, the type of bread you use can determine how much protein you get. Ezekiel and whole grain bread boast the most protein per serving, but they are not the only options to choose from. Oat bread, potato bread, and even gluten-free bread can provide plenty of protein for this recipe. On average, one slice of bread has around 4 grams of protein. That means one slice of peanut butter toast with a drizzle of honey totals about 12 grams of protein. In addition to our recipe for a tasty London Fog Latte, this is a perfect way to start the day! 

Here’s how to make it:




  • 1 slice of bread
  • 2 Tablespoons creamy peanut butter
  • Drizzle of honey


  1. Toast your bread to your liking. 
  2. While the bread is toasting, put the peanut butter in a microwave-safe dish and cook for 10-15 seconds. Stir, then cook for another 10-15 seconds until it is melted. 
  3. Pour the melted peanut butter onto the toast and use a butter knife to spread in an even layer. 
  4. Pour honey across the toast in a zig-zag pattern. Then, use a toothpick to draw perpendicular lines through the honey. 
  5. Enjoy as is, or top with fresh fruit slices like banana or strawberry. 


an iced earl grey latte

Earl Grey (London Fog) Latte

Save your money and skip the coffee shop line with this recipe for a sweet Earl Grey Latte, aka, a London Fog

Milk is the main ingredient that makes lattes... well, lattes. And while milk is a great source of protein, it's not an ideal choice for everyone. Some people may have allergies or sensitivities to dairy, and others may simply dislike the taste. For anyone that avoids dairy, don't fret. Hope for tasty lattes and plenty of protein is not lost! Almond milk, oatmilk, soy milk, and even coconut milk all offer their own dietary benefits, including protein. And with honey, this Earl Grey Latte can add an additional 1-3 grams of protein to your meal! 




  • 2 Earl Grey tea bags
  • ½ teaspoon honey
  • A milk of your choice


  1. Pour the honey into a mug or heat-safe glass with the two tea bags. Then, add ⅓ cup of hot water to the cup and stir to dissolve the honey completely. Let the tea steep for 2-5 minutes. 

To Serve Iced:

  1. Fill a separate glass with ice and add your milk of choice until the glass is about ⅔ full. 
  2. Remove the tea bags and pour the freshly brewed tea into the cup with ice and milk, stir, and enjoy.

To Serve Hot:

  1. Fill a microwave-safe cup ⅓ - ½ full with milk. Microwave the milk in 20-second increments to warm it until it begins to steam. Then, use a frothing wand to create a foamy consistency.
  2. Add the brewed tea to your warmed milk, stir, and enjoy!

We hope you enjoyed these simple high-protein breakfast ideas to try this fall. If you like these recipes, we are constantly sharing more fun and delicious recipes on our Instagram, so be sure to follow us and be the first to see them! We also share some of the helpful tips and tricks we’ve gained from our experience in the event catering industry to help you become a stellar host, no matter what the occasion! Check out our blog for more Table & Thyme content, exclusive recipes, event highlights, and so much more! 

For more information on Table and Thyme, contact them today! Follow us on our social media: Instagram, Facebook, LinkedIn and Pinterest to see the other amazing events, lavishing grazing tables and beautiful graze boxes we have created.