GYM RECOVERY, BREAKFAST RECIPES & WHOLE-FOOD PROTEIN

High-Protein Breakfasts for Gym Recovery: Easy Whole-Food Recipes for Active Mornings

Practical post-gym breakfasts with eggs, yoghurt, oats, bone broth and whole foods.

Finish an early gym session and the next step can sound more complicated than it needs to be. Do you need a shake, a bar, fast carbohydrate, protein immediately or food inside a narrow window?

For most recreational exercisers, the answer can be much simpler: eat a nourishing breakfast.

A good post-gym breakfast can look like ordinary food. Eggs with vegetables. Greek yoghurt with oats and berries. Chicken and avocado in a wrap. Salmon, potato and greens. A savoury breakfast bowl with bone broth where it naturally fits.

This guide is recipe-led because that is what people need in the morning: practical food they can actually cook, prep, reheat or assemble before the day takes over.

 

Why Breakfast Matters After Morning Training

If you train early, breakfast may be your first substantial meal after the overnight period. Depending on whether you ate beforehand, it may also be your first meaningful chance to provide protein, carbohydrate, fluid, fruit or vegetables and enough energy after the session.

Protein contributes to the growth and maintenance of muscle mass, but breakfast does not need to become a protein competition. The whole meal matters, and so does the overall dietary pattern across the day.

For context, read Eating for an Active Lifestyle and Protein Timing for Health, Performance & Recovery.

Bone Broth Has a Different Protein Profile

Bone broth naturally contains collagen-derived protein, including amino acids such as glycine, proline and hydroxyproline. Foods such as eggs, dairy, meat and fish provide different amino-acid profiles.

That gives us a better breakfast strategy: combine different protein-containing foods rather than asking one food to do everything.

 

Learn more in The Amino Acids in Bone Broth: What They Are and Why They Matter and Collagen Amino Acids Explained: Glycine, Proline & Hydroxyproline.

The Post-Gym Breakfast Formula

 

The recipes below use that pattern in different ways so breakfast can be sweet, savoury, quick, batch-cooked or substantial.

The 18 High-Protein Breakfast Recipes

 

Recipe 1: NAKED Bone Broth Scrambled Eggs with Spinach & Mushrooms

Serves: 1 | Prep time: 5 minutes | Cook time: 8 minutes

A quick savoury breakfast that uses NAKED Bone Broth Powder directly in the eggs.

Ingredients

·       3 large eggs

·       1 teaspoon Broth & Co NAKED Bone Broth Powder

·       1 tablespoon milk

·       1 teaspoon extra virgin olive oil

·       100 g mushrooms, sliced

·       1 packed cup baby spinach

·       1 medium tomato, sliced

·       2 slices wholegrain sourdough or wholegrain bread

·       ¼ avocado, sliced

·       Freshly ground black pepper

·       Chopped fresh parsley, optional

Method

Step 1: Crack the eggs into a small bowl.

Step 2: Add the NAKED Bone Broth Powder and milk.

Step 3: Whisk thoroughly until the eggs are evenly combined and no visible powder remains.

Step 4: Heat half the olive oil in a non-stick frying pan over medium heat.

Step 5: Add the mushrooms and cook for approximately 3 minutes until softened and lightly golden.

Step 6: Add the spinach and cook for another 30–60 seconds until just wilted.

Step 7: Transfer the mushrooms and spinach to a plate.

Step 8: Reduce the frying pan to low-medium heat.

Step 9: Add the remaining olive oil.

Step 10: Pour in the egg mixture.

Step 11: Allow it to sit for several seconds before gently drawing the cooked egg from the outside of the pan towards the centre with a spatula.

Step 12: Continue folding slowly until the eggs are almost set but still soft.

Step 13: Return the mushrooms and spinach to the pan.

Step 14: Fold through the eggs and immediately remove from the heat.

Step 15: Meanwhile, toast the bread.

Step 16: Serve the scrambled eggs with toast, tomato and avocado.

Step 17: Finish with black pepper and parsley if using.

Why NAKED Works

NAKED's natural neutral flavour allows it to be incorporated directly into eggs without turning breakfast into an intensely beef-flavoured dish.

The eggs remain the primary quality protein source while NAKED contributes additional protein and collagen-derived amino acids.

Recipe 2: Beef, Egg & Crispy Potato Breakfast Hash

Serves: 2 | Prep time: 10 minutes | Cook time: 20 minutes

A substantial breakfast for after morning strength training—or an excellent breakfast-for-dinner meal.

Ingredients

·       250 g lean beef mince

·       4 large eggs

·       400 g potatoes, cut into approximately 1 cm cubes

·       1 serve Broth & Co BEEFY Bone Broth Powder

·       ¼ cup hot water

·       1 red capsicum, diced

·       2 cups baby spinach

·       2 spring onions, sliced

·       1 teaspoon extra virgin olive oil

·       ½ avocado, sliced

·       2 tablespoons chopped parsley

·       Lemon wedges

·       Freshly ground black pepper

Method

Step 1: Place the potatoes in a saucepan and cover with cold water.

Step 2: Bring to the boil.

Step 3: Cook for approximately 5–6 minutes, until beginning to soften around the edges while remaining firm in the centre.

Step 4: Drain thoroughly and allow the potatoes to steam dry for 1–2 minutes.

Step 5: Dissolve the BEEFY Bone Broth Powder in ¼ cup hot water.

Step 6: Heat olive oil in a large frying pan over medium-high heat.

Step 7: Add the potatoes and cook for approximately 5 minutes, turning occasionally, until golden.

Step 8: Add the beef mince and capsicum.

Step 9: Cook for another 5–6 minutes, breaking the mince apart with a wooden spoon until completely cooked.

Step 10: Pour over the concentrated BEEFY broth.

Step 11: Toss and cook for 1–2 minutes until the liquid has reduced and coated the beef and potatoes.

Step 12: Add spinach and half the spring onion.

Step 13: Stir until the spinach wilts.

Step 14: Create four small spaces in the hash with the back of a spoon.

Step 15: Crack one egg into each space.

Step 16: Reduce the heat to medium-low.

Step 17: Cover with a lid and cook for approximately 4–6 minutes, until the whites are completely set and the yolks are cooked to your preference.

Step 18: Remove from heat.

Step 19: Add avocado, parsley and remaining spring onion.

Step 20: Finish with black pepper and lemon.

Meal-Prep Shortcut

Cook the potatoes the evening before and refrigerate them. The morning cooking time will be considerably shorter.

Recipe 3: Chicken, Egg & Avocado Recovery Breakfast Bowl

Serves: 2 | Prep time: 10 minutes | Cook time: 15 minutes

Ingredients

·       200 g cooked chicken, shredded

·       4 eggs

·       2 cups cooked brown rice or quinoa

·       1 serve Broth & Co NAKED Bone Broth Powder

·       ½ cup hot water

·       2 cups baby spinach

·       1 cup cherry tomatoes, halved

·       1 avocado, sliced

·       1 teaspoon olive oil

·       Juice of ½ lemon

·       2 tablespoons chopped parsley

·       Black pepper

Method

Step 1: Dissolve the NAKED Bone Broth Powder in the hot water.

Step 2: Heat olive oil in a large frying pan over medium heat.

Step 3: Add the cooked rice or quinoa.

Step 4: Pour over the concentrated broth.

Step 5: Stir for 2–3 minutes until the grain is steaming hot and most of the broth has been absorbed.

Step 6: Add the spinach and stir until wilted.

Step 7: Add the cooked chicken and continue stirring until thoroughly heated.

Step 8: Divide the mixture between two bowls.

Step 9: Cook the eggs according to preference in the same frying pan—fried or scrambled both work well.

Step 10: Place two eggs on each bowl.

Step 11: Add cherry tomatoes and avocado.

Step 12: Finish with lemon, parsley and black pepper.

Why It Fits

Chicken and eggs provide quality protein, NAKED contributes collagen-derived protein, and rice or quinoa provides carbohydrate.

It is substantial enough to function as a complete post-training breakfast.

Recipe 4: Mushroom, Spinach & Bone Broth Omelette

Serves: 1 | Prep time: 5 minutes | Cook time: 10 minutes

Ingredients

·       3 large eggs

·       1 teaspoon Broth & Co NAKED Bone Broth Powder

·       1 tablespoon milk

·       100 g mushrooms, sliced

·       1 packed cup baby spinach

·       ½ small tomato, diced

·       1 teaspoon extra virgin olive oil

·       1 tablespoon chopped parsley

·       1–2 slices wholegrain toast, to serve

·       Freshly ground black pepper

Method

Step 1: Whisk the eggs, NAKED Bone Broth Powder and milk together until smooth.

Step 2: Heat half the olive oil in a small non-stick frying pan.

Step 3: Add mushrooms and cook for approximately 3 minutes.

Step 4: Add spinach and tomato and cook for another minute.

Step 5: Transfer the vegetables to a plate.

Step 6: Reduce the heat to medium-low.

Step 7: Add the remaining olive oil.

Step 8: Pour in the egg mixture.

Step 9: Tilt the pan so the egg covers the base evenly.

Step 10: Cook gently for 2–3 minutes until the base has set but the surface remains slightly soft.

Step 11: Spoon the cooked vegetables over one half.

Step 12: Fold the other half of the omelette over the filling.

Step 13: Cook for another minute or until the egg is cooked to your preference.

Step 14: Transfer to a plate.

Step 15: Finish with parsley and black pepper.

Step 16: Serve with wholegrain toast.

Recipe 5: BEEFY Breakfast Beans with Eggs on Toast

Serves: 2 | Prep time: 10 minutes | Cook time: 15 minutes

Ingredients

·       1 × 400 g tin cannellini beans or butter beans, drained and rinsed

·       4 eggs

·       1 serve Broth & Co BEEFY Bone Broth Powder

·       ½ cup hot water

·       1 × 400 g tin crushed tomatoes

·       ½ brown onion, finely diced

·       1 garlic clove, crushed

·       ½ red capsicum, diced

·       1 teaspoon extra virgin olive oil

·       ½ teaspoon smoked paprika

·       4 slices wholegrain sourdough

·       2 cups baby spinach

·       2 tablespoons chopped parsley

·       Black pepper

Method

Step 1: Dissolve BEEFY Bone Broth Powder in the hot water.

Step 2: Heat olive oil in a frying pan over medium heat.

Step 3: Add onion and capsicum.

Step 4: Cook for approximately 4 minutes until softened.

Step 5: Add garlic and smoked paprika and cook for 30 seconds.

Step 6: Add crushed tomatoes and concentrated BEEFY broth.

Step 7: Simmer for approximately 5 minutes.

Step 8: Add the beans.

Step 9: Cook for another 3–4 minutes until hot and the sauce has thickened slightly.

Step 10: Stir through spinach.

Step 11: Meanwhile, cook the eggs according to preference.

Step 12: Toast the sourdough.

Step 13: Divide toast between two plates.

Step 14: Spoon over the BEEFY beans.

Step 15: Top each plate with two eggs.

Step 16: Finish with parsley and black pepper.

Make Ahead

The bean mixture can be refrigerated for up to 3 days. Reheat thoroughly and cook the eggs fresh.

Recipe 6: Salmon, Egg & Crispy Potato Breakfast Bowl

Serves: 2 | Prep time: 10 minutes | Cook time: 25 minutes

A substantial savoury breakfast combining salmon, eggs, potato and vegetables.

Ingredients

·       2 × 120–150 g salmon fillets

·       4 eggs

·       400 g baby potatoes, halved

·       1 serve Broth & Co NAKED Bone Broth Powder

·       ¼ cup hot water

·       1½ cups broccoli florets

·       2 cups baby spinach

·       1 cup cherry tomatoes, halved

·       ½ avocado, sliced

·       2 teaspoons extra virgin olive oil

·       Juice of ½ lemon

·       2 tablespoons chopped fresh dill or parsley

·       Freshly ground black pepper

Method

Step 1: Preheat the oven to 200°C fan-forced.

Step 2: Place the potatoes in a saucepan, cover with cold water and bring to the boil.

Step 3: Cook for approximately 5–6 minutes until beginning to soften around the edges while remaining firm in the centre.

Step 4: Drain thoroughly and allow to steam dry for 1–2 minutes.

Step 5: Transfer to a lined baking tray, drizzle with 1 teaspoon olive oil and roast for approximately 15–18 minutes until golden.

Step 6: Meanwhile, dissolve the NAKED Bone Broth Powder in the hot water.

Step 7: Place the salmon fillets on a second lined tray. Brush lightly with some of the concentrated NAKED broth and season with black pepper.

Step 8: Bake the salmon for approximately 10–12 minutes, depending on thickness, until cooked to your preference.

Step 9: Steam the broccoli for approximately 4 minutes.

Step 10: Heat the remaining olive oil in a frying pan and cook the eggs to your preference.

Step 11: Divide the spinach between two bowls.

Step 12: Add the crispy potatoes, broccoli and cherry tomatoes.

Step 13: Add one salmon fillet and two eggs to each bowl.

Step 14: Add avocado.

Step 15: Spoon a small amount of the remaining concentrated broth through the warm potatoes.

Step 16: Finish with lemon and fresh dill or parsley.

Why It Fits

Salmon and eggs provide quality protein, NAKED contributes additional protein and collagen-derived amino acids, while potato provides carbohydrate.

Recipe 7: Banana, Berry & Greek Yoghurt Recovery Oats

Serves: 1 | Prep time: 5 minutes | Cook time: 5 minutes

A warm oat breakfast for mornings when you want something more substantial than a smoothie.

Ingredients

·       ½ cup rolled oats

·       200 mL milk

·       100 mL water

·       1 small banana, sliced

·       150 g plain Greek yoghurt

·       ½ cup blueberries or mixed berries

·       1 teaspoon chia seeds

·       ½ teaspoon cinnamon

·       ½ teaspoon vanilla extract

·       1 serve Broth & Co NAKED Bone Broth Powder

Method

Step 1: Place the oats, milk and water into a small saucepan.

Step 2: Cook over medium-low heat for approximately 4–5 minutes, stirring regularly, until creamy.

Step 3: During the final minute, add half the sliced banana and mash it gently into the oats.

Step 4: Remove the saucepan from the heat.

Step 5: Stir in the NAKED Bone Broth Powder thoroughly until evenly incorporated.

Step 6: Add the cinnamon and vanilla.

Step 7: Spoon the oats into a bowl.

Step 8: Top with Greek yoghurt.

Step 9: Add the remaining banana and berries.

Step 10: Sprinkle with chia seeds and serve immediately.

Texture Tip

If the oats become too thick after adding the NAKED, stir through a small splash of warm milk.

Recipe 8: Apple Cinnamon Overnight Oats with NAKED

Serves: 1 | Prep time: 10 minutes | Chill time: Overnight

Ingredients

·       ½ cup rolled oats

·       1 serve Broth & Co NAKED Bone Broth Powder

·       150 g plain Greek yoghurt

·       150 mL milk

·       ½ small apple, grated

·       1 tablespoon chia seeds

·       ½ teaspoon cinnamon

·       ½ teaspoon vanilla extract

·       1 tablespoon chopped walnuts

·       Extra apple slices, to serve

Method

Step 1: Place the rolled oats and NAKED Bone Broth Powder into a jar or container.

Step 2: Stir together while dry so the powder is evenly distributed through the oats.

Step 3: Add Greek yoghurt and milk.

Step 4: Add grated apple, chia seeds, cinnamon and vanilla.

Step 5: Stir thoroughly until completely combined.

Step 6: Cover and refrigerate overnight, or for at least 6 hours.

Step 7: In the morning, stir the oats well.

Step 8: If they are thicker than you prefer, add 1–2 tablespoons milk.

Step 9: Top with chopped walnuts and fresh apple.

Step 10: Serve chilled, or gently warm if preferred.

Storage

Prepare up to 2 days ahead and keep refrigerated.

Recipe 9: Blueberry & Chia High-Protein Overnight Oats

Serves: 1 | Prep time: 5 minutes | Chill time: 6 hours or overnight

Ingredients

·       ½ cup rolled oats

·       1 serve Broth & Co NAKED Bone Broth Powder

·       170 g Greek yoghurt

·       150 mL milk

·       ¾ cup blueberries

·       1 tablespoon chia seeds

·       ½ teaspoon vanilla extract

·       ¼ teaspoon cinnamon

·       1 tablespoon pumpkin seeds, to serve

Method

Step 1: Combine the oats and NAKED Bone Broth Powder in a jar.

Step 2: Add Greek yoghurt, milk, half the blueberries, chia seeds, vanilla and cinnamon.

Step 3: Stir thoroughly.

Step 4: Lightly crush some of the blueberries against the side of the jar to release their juice.

Step 5: Cover and refrigerate overnight.

Step 6: Stir well in the morning.

Step 7: Add a splash of milk if required.

Step 8: Top with the remaining blueberries and pumpkin seeds.

Step 9: Serve chilled.

Meal-Prep Tip

Make two jars at once for two consecutive mornings.

Recipe 10: Warm Banana Cinnamon NAKED Bone Broth Porridge

Serves: 1 | Prep time: 5 minutes | Cook time: 7 minutes

Ingredients

·       ½ cup rolled oats

·       250 mL milk

·       1 serve Broth & Co NAKED Bone Broth Powder

·       1 small ripe banana

·       ½ teaspoon cinnamon

·       ½ teaspoon vanilla extract

·       1 tablespoon natural almond butter

·       1 tablespoon ground linseed or chia seeds

·       100 g Greek yoghurt

Method

Step 1: Mash half the banana with a fork.

Step 2: Place oats, milk and mashed banana into a small saucepan.

Step 3: Cook over medium-low heat for approximately 5–6 minutes, stirring frequently.

Step 4: Remove from the heat once thick and creamy.

Step 5: Stir in the NAKED Bone Broth Powder, cinnamon and vanilla until completely incorporated.

Step 6: Add a splash of milk if necessary.

Step 7: Spoon into a bowl.

Step 8: Top with Greek yoghurt.

Step 9: Slice the remaining banana over the top.

Step 10: Add almond butter and ground linseed or chia seeds.

Step 11: Serve warm.

Why NAKED Works

Its natural neutral flavour allows it to be incorporated into porridge without turning a traditionally sweet breakfast savoury.

Recipe 11: Greek Yoghurt, Kiwi & Berry Recovery Bowl

Serves: 1 | Prep time: 5 minutes

Not every recipe needs to hide bone broth inside the food. Here, NAKED is prepared separately and served alongside because that produces the better breakfast.

Ingredients

Yoghurt Bowl

·       200 g plain Greek yoghurt

·       1 kiwi fruit, peeled and sliced

·       ½ cup strawberries, sliced

·       ½ cup blueberries

·       ¼ cup rolled oats

·       1 tablespoon chia seeds

·       1 tablespoon chopped almonds

·       ½ teaspoon cinnamon

Alongside

·       1 serve Broth & Co NAKED Bone Broth Powder, prepared according to pack directions

Method

Step 1: Spoon the Greek yoghurt into a breakfast bowl.

Step 2: Arrange kiwi, strawberries and blueberries over the yoghurt.

Step 3: Sprinkle over rolled oats.

Step 4: Add chia seeds and chopped almonds.

Step 5: Finish with cinnamon.

Step 6: Prepare NAKED Bone Broth according to pack directions.

Step 7: Serve the warm broth alongside the yoghurt bowl.

Why It Fits

Greek yoghurt provides quality protein, while NAKED contributes a different collagen-derived protein profile. Kiwi and berries also provide vitamin C-containing whole foods.

Recipe 12: Chocolate Banana Recovery Oats

Serves: 1 | Prep time: 5 minutes | Cook time: 7 minutes

Ingredients

·       ½ cup rolled oats

·       250 mL milk

·       1 small ripe banana

·       1 serve Broth & Co NAKED Bone Broth Powder

·       1 tablespoon unsweetened cacao powder

·       ½ teaspoon vanilla extract

·       150 g plain Greek yoghurt

·       1 tablespoon natural peanut or almond butter

·       ½ teaspoon cinnamon

Method

Step 1: Mash half the banana.

Step 2: Place the oats, milk and mashed banana into a saucepan.

Step 3: Cook over medium-low heat for approximately 5 minutes, stirring regularly.

Step 4: Add cacao and stir until evenly incorporated.

Step 5: Remove from the heat.

Step 6: Stir through NAKED Bone Broth Powder and vanilla.

Step 7: Add a splash of milk if required.

Step 8: Spoon into a bowl.

Step 9: Top with Greek yoghurt.

Step 10: Slice the remaining banana over the oats.

Step 11: Add nut butter.

Step 12: Finish with cinnamon and serve warm.

Step 13: These recipes solve a different problem:

Step 14: What can I make ahead—or cook quickly—when there isn't time for a leisurely breakfast?

Recipe 13: 10-Minute Chicken, Egg & Avocado Breakfast Wrap

Serves: 1 | Prep time: 5 minutes | Cook time: 5 minutes

Ingredients

·       100 g cooked chicken, shredded

·       2 eggs

·       1 large wholegrain wrap

·       ½ teaspoon Broth & Co NAKED Bone Broth Powder

·       1 tablespoon milk

·       ¼ avocado

·       1 tablespoon plain Greek yoghurt

·       ½ cup baby spinach

·       ½ tomato, diced

·       1 teaspoon olive oil

·       Black pepper

Method

Step 1: Crack the eggs into a bowl.

Step 2: Add NAKED Bone Broth Powder and milk and whisk thoroughly.

Step 3: Heat olive oil in a small frying pan over medium heat.

Step 4: Add the chicken and heat for approximately 1 minute.

Step 5: Add spinach and cook until just wilted.

Step 6: Pour in the egg mixture.

Step 7: Stir gently until the eggs are softly scrambled and completely cooked.

Step 8: Warm the wholegrain wrap according to packet directions.

Step 9: Mash avocado with Greek yoghurt.

Step 10: Spread the avocado mixture over the centre of the wrap.

Step 11: Add tomato.

Step 12: Spoon the chicken and egg mixture over the top.

Step 13: Season with black pepper.

Step 14: Fold the sides in and roll firmly.

Step 15: Serve immediately.

Recipe 14: Savoury NAKED Bone Broth Breakfast Muffins

Makes: 8 muffins | Serves: 4 | Prep time: 15 minutes | Cook time: 20–25 minutes

These are proper savoury egg muffins rather than sweet bakery-style muffins. They can be cooked ahead and reheated for quick breakfasts.

Ingredients

·       8 large eggs

·       2 serves Broth & Co NAKED Bone Broth Powder

·       100 mL milk

·       120 g cooked chicken, finely diced

·       1 cup baby spinach, finely chopped

·       ½ red capsicum, finely diced

·       100 g mushrooms, finely diced

·       2 spring onions, thinly sliced

·       50 g grated cheddar cheese, optional

·       1 teaspoon extra virgin olive oil

·       2 tablespoons chopped parsley

·       Freshly ground black pepper

Method

Step 1: Preheat the oven to 180°C fan-forced.

Step 2: Lightly grease eight holes of a standard muffin tin with olive oil or line with reusable silicone muffin cases.

Step 3: Heat a frying pan over medium heat.

Step 4: Add mushrooms and capsicum and cook for 3–4 minutes until softened.

Step 5: Add spinach and cook for another 30 seconds until wilted.

Step 6: Remove from the heat and allow the vegetables to cool slightly.

Step 7: Crack the eggs into a large mixing bowl.

Step 8: Add the NAKED Bone Broth Powder and milk.

Step 9: Whisk thoroughly until completely combined.

Step 10: Add cooked chicken, vegetables, spring onions, parsley and cheese if using.

Step 11: Season with black pepper.

Step 12: Stir gently to distribute the ingredients evenly.

Step 13: Divide the mixture between the eight prepared muffin holes. Fill each approximately three-quarters full.

Step 14: Bake for 20–25 minutes, or until puffed, completely set in the centre and lightly golden.

Step 15: Allow to cool in the tin for 5 minutes.

Step 16: Run a small knife around the edges if necessary and carefully remove.

Serving Suggestion

Serve two muffins per person with:

wholegrain toast

tomato

avocado

and fruit if desired.

Storage

Cool completely and refrigerate in an airtight container for up to 3 days.

Reheat until steaming hot.

They can also be frozen individually. Thaw overnight in the refrigerator before reheating.

Recipe 15: Chicken, Spinach & Egg Breakfast Slice

Serves: 6 | Prep time: 15 minutes | Cook time: 30–35 minutes

This is designed for meal prep. Bake it once, portion it, and breakfast is ready for several mornings.

Ingredients

·       8 large eggs

·       300 g cooked chicken, finely chopped or shredded

·       2 serves Broth & Co NAKED Bone Broth Powder

·       100 mL milk

·       1 medium zucchini, coarsely grated

·       1 red capsicum, finely diced

·       2 cups baby spinach, roughly chopped

·       4 spring onions, thinly sliced

·       100 g cherry tomatoes, halved

·       60 g grated cheddar cheese, optional

·       1 tablespoon extra virgin olive oil

·       ¼ cup chopped fresh parsley

·       Freshly ground black pepper

Method

Step 1: Preheat the oven to 180°C fan-forced.

Step 2: Line a rectangular baking dish, approximately 20 × 25 cm, with baking paper.

Step 3: Place the grated zucchini in a clean tea towel and squeeze firmly over the sink to remove excess moisture. This helps prevent the finished slice becoming watery.

Step 4: Heat half the olive oil in a frying pan over medium heat.

Step 5: Add the capsicum and cook for approximately 3 minutes.

Step 6: Add the spinach and cook for another minute, until just wilted.

Step 7: Remove from the heat and allow to cool slightly.

Step 8: Crack the eggs into a large mixing bowl.

Step 9: Add the NAKED Bone Broth Powder and milk.

Step 10: Whisk thoroughly until the powder is completely incorporated.

Step 11: Add the chicken, zucchini, cooked capsicum and spinach, spring onions and parsley.

Step 12: Add the grated cheese if using.

Step 13: Season with black pepper and stir gently.

Step 14: Pour the mixture into the prepared baking dish.

Step 15: Arrange the cherry tomato halves over the top, cut-side up.

Step 16: Bake for 30–35 minutes, or until completely set in the centre and lightly golden around the edges.

Step 17: Remove from the oven and leave to stand for 10 minutes.

Step 18: Lift from the dish using the baking paper.

Step 19: Cut into six portions.

Serving Suggestion

Serve one portion with:

avocado

wholegrain toast

fresh fruit

or a side salad for a savoury brunch.

Storage

Refrigerate in an airtight container for up to 3 days.

Reheat until steaming hot throughout.

Individual portions can also be frozen. Thaw overnight in the refrigerator before reheating.

Recipe 16: High-Protein Chicken & Egg Breakfast Baked Potatoes

Serves: 2 | Prep time: 10 minutes | Cook time: 50–60 minutes

This takes longer than the other breakfasts, but most of that time is hands-off. It also works well as brunch or a post-training lunch.

Ingredients

·       2 large potatoes, approximately 300 g each

·       200 g cooked chicken, shredded

·       2 large eggs

·       1 serve Broth & Co NAKED Bone Broth Powder

·       3 tablespoons hot water

·       2 tablespoons plain Greek yoghurt

·       1 cup baby spinach

·       2 spring onions, thinly sliced

·       ½ avocado, diced

·       2 tablespoons chopped fresh parsley

·       1 teaspoon extra virgin olive oil

·       Freshly ground black pepper

Method

Step 1: Preheat the oven to 200°C fan-forced.

Step 2: Scrub the potatoes thoroughly and dry them.

Step 3: Prick each potato several times with a fork.

Step 4: Rub lightly with olive oil.

Step 5: Place directly on a baking tray and bake for approximately 45–55 minutes, or until tender when pierced with a knife.

Step 6: Meanwhile, dissolve the NAKED Bone Broth Powder in the hot water.

Step 7: Place the shredded chicken in a small frying pan over medium heat.

Step 8: Add the concentrated broth and toss for 2–3 minutes until the chicken is steaming hot and the liquid has mostly absorbed.

Step 9: Add spinach and cook until just wilted.

Step 10: Cook the eggs separately according to preference. Poached, fried or softly scrambled all work well.

Step 11: Remove the potatoes from the oven and carefully cut them open lengthways.

Step 12: Fluff the inside gently with a fork.

Step 13: Spoon 1 tablespoon Greek yoghurt into each potato.

Step 14: Divide the chicken and spinach mixture between them.

Step 15: Top each potato with one egg.

Step 16: Add avocado and spring onion.

Step 17: Finish with parsley and black pepper.

Faster Method

Microwave the potatoes until almost tender, then transfer them to a 200°C fan-forced oven for approximately 10–15 minutes to crisp the skin.

Why It Fits

Chicken and eggs provide quality protein, while NAKED contributes additional protein and collagen-derived amino acids. Potato provides a substantial whole-food carbohydrate component.

Recipe 17: Meal-Prep Egg, Chicken & Vegetable Bone Broth Cups

Makes: 12 cups | Serves: 4–6 | Prep time: 15 minutes | Cook time: 20–25 minutes

These are deliberately different from Recipe 14. They contain more chicken and vegetables and are designed as a batch-cooked portable breakfast.

Ingredients

·       10 large eggs

·       250 g cooked chicken, finely diced

·       2 serves Broth & Co NAKED Bone Broth Powder

·       100 mL milk

·       1 small zucchini, grated

·       ½ red capsicum, finely diced

·       100 g mushrooms, finely diced

·       2 cups baby spinach, finely chopped

·       3 spring onions, sliced

·       ½ cup frozen peas, thawed

·       1 tablespoon extra virgin olive oil

·       ¼ cup chopped parsley

·       Freshly ground black pepper

Method

Step 1: Preheat the oven to 180°C fan-forced.

Step 2: Lightly grease a 12-hole standard muffin tin or use reusable silicone cases.

Step 3: Place the grated zucchini in a clean tea towel and squeeze out as much excess liquid as possible.

Step 4: Heat the olive oil in a frying pan over medium heat.

Step 5: Add mushrooms and capsicum and cook for 3–4 minutes.

Step 6: Add spinach and cook for another minute.

Step 7: Remove from the heat and allow the vegetables to cool slightly.

Step 8: Crack the eggs into a large bowl.

Step 9: Add milk and NAKED Bone Broth Powder.

Step 10: Whisk thoroughly until completely combined.

Step 11: Add chicken, zucchini, cooked vegetables, spring onions, peas and parsley.

Step 12: Season with black pepper.

Step 13: Stir gently.

Step 14: Divide evenly between the 12 muffin holes.

Step 15: Bake for approximately 20–25 minutes, until completely set in the centre.

Step 16: Allow to cool in the tin for 5 minutes.

Step 17: Carefully remove and transfer to a wire rack.

Serving Suggestion

Serve two or three cups with:

wholegrain toast

avocado

tomato

or fruit according to appetite.

Storage

Cool completely before refrigerating.

Store in an airtight container for up to 3 days.

They can also be individually frozen for approximately 2 months.

Thaw overnight in the refrigerator and reheat until steaming hot.

Recipe 18: Weekend Beef & Sweet Potato Breakfast Skillet

Serves: 4 | Prep time: 15 minutes | Cook time: 30 minutes

The final recipe is designed for a slower weekend breakfast or brunch after training.

One pan.

Ingredients

·       400 g lean beef mince

·       600 g sweet potato, peeled and cut into approximately 1.5 cm cubes

·       6 large eggs

·       2 serves Broth & Co BEEFY Bone Broth Powder

·       ½ cup hot water

·       1 tablespoon extra virgin olive oil

·       1 brown onion, finely diced

·       1 red capsicum, diced

·       150 g mushrooms, sliced

·       2 cups baby spinach

·       2 spring onions, sliced

·       ½ avocado, sliced

·       ¼ cup chopped fresh parsley

·       ½ teaspoon smoked paprika

·       Freshly ground black pepper

·       Lemon wedges

Method

Step 1: Place the sweet potato in a saucepan and cover with cold water.

Step 2: Bring to the boil.

Step 3: Cook for approximately 5 minutes, until the outside is beginning to soften while the centre remains firm.

Step 4: Drain thoroughly and leave to steam dry for 1–2 minutes.

Step 5: Meanwhile, dissolve the BEEFY Bone Broth Powder in the hot water.

Step 6: Heat olive oil in a large oven-safe frying pan over medium-high heat.

Step 7: Add the sweet potato.

Step 8: Cook for approximately 5–6 minutes, turning occasionally, until beginning to turn golden.

Step 9: Add onion, capsicum and mushrooms.

Step 10: Cook for another 4 minutes.

Step 11: Add beef mince and smoked paprika.

Step 12: Cook for 5–6 minutes, breaking the mince apart with a wooden spoon until completely browned.

Step 13: Pour in the concentrated BEEFY broth.

Step 14: Toss everything together and cook for 2–3 minutes until most of the liquid has reduced.

Step 15: Add the baby spinach and half the spring onion.

Step 16: Stir until the spinach wilts.

Step 17: Reduce the heat to medium-low.

Step 18: Use the back of a spoon to create six spaces in the skillet.

Step 19: Crack one egg into each space.

Step 20: Cover the frying pan with a lid.

Step 21: Cook for approximately 5–7 minutes, until the whites are completely set and the yolks are cooked to your preference.

Step 22: Remove from the heat.

Step 23: Add avocado, parsley and remaining spring onion.

Step 24: Season with black pepper.

Step 25: Serve directly from the skillet with lemon wedges.

Serving Suggestion

For a larger post-training meal, serve with wholegrain sourdough.

Leftovers

If you intend to keep leftovers, it is better to cook only the number of eggs you plan to eat immediately.

Refrigerate the remaining beef and sweet potato mixture separately for up to 3 days, then reheat thoroughly and add freshly cooked eggs.

How to Build a High-Protein Breakfast Without Following a Recipe

Recipes are useful, but the real goal is confidence. Once you understand the pattern, you can build a post-gym breakfast from what is already in your fridge.

 

For more practical uses, see 50 Ways to Use Bone Broth Powder (Beyond Drinking It).

Frequently Asked Questions

What should I eat for breakfast after the gym?

A practical post-gym breakfast can include quality protein, carbohydrate, fruit or vegetables, healthy fats and fluid. Eggs on toast with avocado, Greek yoghurt with oats and berries, or chicken and egg wraps can all work.

Do I need a shake after morning training?

Not necessarily. If you can eat a complete breakfast soon after training, that breakfast can be the recovery meal for many recreational exercisers.

Can bone broth be part of a high-protein breakfast?

Yes. Bone broth can be used in savoury eggs, breakfast bowls, oats where NAKED suits the recipe, or as a warm drink alongside the meal.

Does bone broth replace eggs, yoghurt, chicken or fish?

No. Bone broth has a different protein profile. In these recipes it complements other protein-containing foods rather than replacing them.

Are these recipes only for athletes?

No. They are designed for active people, gym-goers and busy households wanting practical high-protein breakfasts made from whole foods.

Can I meal prep these breakfasts?

Yes. Overnight oats, breakfast muffins, egg cups and breakfast slice are designed for meal prep. Store safely and reheat cooked foods until steaming hot.

More From Broth + Co

·       High-Protein Foods: The Foundation of Muscle, Healthy Ageing & Recovery Nutrition

·       Protein Throughout Life: Why Your Protein Needs Change With Age

·       Why Protein and Resistance Training Work Better Together

·       Muscle Recovery Explained: How Your Body Repairs, Rebuilds & Adapts After Exercise

·       Bone Broth vs Collagen vs Protein

·       Which Broth + Co Bone Broth Is Right for You? A Complete Comparison Guide

·       The Food Matrix Explained: Why Whole Foods Matter

·       collection of nourishing recipes