High Protein Banana Kiwi Breakfast Bowl Recipe
- Emma Lisa
- 8 hours ago
- 8 min read
Updated: 6 hours ago
Nourishing your body first thing in the morning is made so easy with this a healthy, high protein Banana Kiwi Breakfast Bowl. Not only delicious, it's quick and easy meal prep, and jam-packed with natural sweetness and appetite reducing protein, making it the perfect post-workout snack or start to your day. Ready to make it? Grab a banana, some kiwi and your favourite yoghurt and let make it together!
If you are looking for a quick and healthy feed for those busy week day mornings, you’re going to really love this simple Banana Kiwi Breakfast Bowl recipe. It’s basic to throw together requiring less than 5 minutes to create, but is big on taste, and serves up a high dose of essential protein to give you all morning energy.
Why I Love This Recipe
tastes like dessert for breakfast: sweet without being overpowering, and a treat to look forward to
quick & easy: this recipe comes together in less than 5 minutes with a minimal prep work
high protein, clean eating: it's an easy high protein, gluten-free and dairy-free recipe to make
you can make it endless ways: swap your toppings for variety and an easy recipe on repeat
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This Banana Kiwi Breakfast Bowl is from my clean eating cookbook, Glow, and as you can tell, my readers like Jeanette loved it too, and I hope you will as well. But it's not just the taste that makes this recipe breakfast gold, its the protein content. Here let me explain...
Why Protein In the Morning Matters
If you haven't tried adding extra protein to your yoghurt before, I swear this nutritional hack will change your mornings forever. Almost effortlessly boost your protein intake and power more than just the race to get out the door. Adding a scoop of protein is going to help reset your metabolism, balance your hormones, and fuel your body all morning. But that's not all, here's several more reasons why your first meal of the day needs to include protein:
Muscle Maintenance For Women Over 40
If you are approaching or have hit it the big 4-0, it's time to start upping your protein intake for your metabolism and preservation of muscles mass. Why? As women age, your body will naturally begin to lose muscle mass, and this speeds up after 40. So, kicking off your day with a healthy dose of clean protein will help to maintain lean muscle, and keep your metabolism humming. This in turn can help support a stronger, more toned body. Whether you’re active or not, your body still need that support!
Boosts Metabolism & Feel More Full
Unlike fast digested carbs, protein takes much longer to break down and assimilate, meaning you'll feel fuller for longer after eating protein-based meals. That also means fewer mid-morning sugar cravings, better blood sugar balance, and less chance of needing sugary snacks at 2pm. A protein-rich breakfast, like this yoghurt bowl recipe, will also rev your metabolism thanks to the thermic effect of food; yes, your body actually burns more calories just digesting protein verses carbs. This is one way to take advantage!
Supports Hormonal Health
If you are a women in your 40s, as many of my readers are, you'll have already noticed how your hormones have begun to shift, hello peri-menopause! Increasing your protein intake can help, and provides the essential amino acids your body needs at this time in your life to build hormones, balance cortisol (the stress hormone), and stabilise your insulin levels. So, if you still tend to start your day with a cup of coffee or skip breakfast altogether, this can throw your blood sugar off balance, increase cortisol, and set the stage for energy crashes and mood swings. Protein is a fabulous, all natural balancer and a macro you need to prioritise on a daily basis.
Mental Clarity & Focus
Brain fog be gone! Protein-rich breakfasts don’t just nourish your body, they fuel your brain, too. The essential amino acids found in protein, help to build your brain's automated communication network, stimulating neurotransmitters like dopamine and serotonin. These directly affect your mood, ability to concentrate, and focus. So, if you've entered the life change and have been feeling lost in the fog, a high-protein breakfast is a simple, all natural remedy. Meals balance with protein will leave you feeling more clear-headed, productive and alert than a quick coffee or muffin on the run.
Set Your Appetite All Day
When you start your morning with a well-balanced, high-protein meal, it signals to your body that it’s time to burn, not store energy. You'll feel 100% more satiated and for longer than if you just ate quick carbs in the form of cereal or bagel. This can set the tone for your food choices for the entire day. In fact, studies have shown that women who prioritise a protein-based breakfast in the morning are way more likely to stick to their nutrition and weight loss goals.
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Key Ingredients Used
This Banana Kiwi Breakfast Bowl is the perfect quick and easy meal for getting out the door fast on those hectic days. All you need to make it is a few key ingredients together in a small, serving bowl and enjoy. The fabulous thing about this recipe though, is that you can re-create it any number of ways simply by varying the fruit, nuts, seeds, and other ingredients. Here's the key ingredients:
semi-green banana: an excellent high-fibre ingredient, provides fibre plus natural pre-biotics
chia seeds: densely nutritious, an excellent plantbased source of clean protein and dietary fibre
Greek yogurt: is a natural source of clean protein and also probiotics
kiwi: is a source of essential vitamin-C (a collagen builder), and dietary fibre if you keep the skin on
protein powder: made from whey, casein, or plantbased (pea/brown rice) provides a healthy hit of protein and is super easy to add 30-60g just by dumping in a scoop to the yoghurt
Food Sensitivities
Dairy Allergies or Intolerance?
You can still enjoy Banana Kiwi Breakfast Bowl (and my other recipes), simply experiment with coconut, cashew, soy or other non-dairy yoghurts to find one that provides you with the best tasty and consistency. Personally, I find a nice, unsweetened coconut yoghurt or soy to be the best dairy-free option, just watch out for any added sugars. And, if you are a whiz in the kitchen, you can even consider making your own yoghurt at home.
I'm A Diabetic, Can I Still Enjoy This Recipe?
Balancing your blood sugar is super important to your well-being as a diabetic, I know this from personal experience being insulin resistant myself. And yes, you can definitely enjoy high-protein recipe (my other recipes) by focusing on using low carb, high fibre fruits like blueberries, blackberries, or raspberries, and healthy fats from nut butter, almonds, pumpkin or sunflower seeds. Choose a clean, whey or vegan protein powder that is very low in sugar (less than 3g per serving), and focus on creating yoghurt bowl recipes that build off the healthy fats and protein. This'll help keep your blood sugar levels in check.
Just a footnote--if you choose to add dairy-based protein, always go for an organic, grass-fed whey base. And if you are mostly plantbased like myself, opt for a vegan version that includes both pea and brown rice proteins to create the full amino chain. For me as a diabetic, I use Aussie Bodies, "Nourish". This brand has 16.5g of vegan sourced protein and only 3 carbs, 0.3g sugar and already 7g of dietary fibre per serving before you even add in the wholesome ingredients suggested above. Winning!
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Banana Kiwi Breakfast Bowl Recipe
Bowls and tastebuds ready? I promise you once you taste this Banana Kiwi Breakfast Bowl, you'll be as hooked as I am! It makes such a quick brekkie, a deliciously sweet dessert on a hot summer's day, or in smaller portions, a great high-protein afternoon snack, and one you can happily enjoy guilt-free. You only need a few minutes to prepare it, and it is super nourishing. Let's make it together...
Banana Kiwi Protein Breakfast Bowl |
Ingredients |
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Method |
First, cut the banana into wheels as thick or thinly as you like, than dice up the kiwi. I prefer to leave the skin on (being Aussie and all), but you can choose to remove it for a less chewy taste. Add the yoghurt, Greek or use dairy-free, to a small dessert bowl. Top with the fruit and chia seeds to complete the dish. Enjoy with a cup of peppermint or fennel tea shortly afterwards to help hydrate and support the fibre intake. |
NUTRITION: Protein: 34g Fibre: 7g Fat: 8g Net Carbs: 13g |
Tips For Making Protein Yoghurt Bowls
The best way to make Banana Kiwi Breakfast Bowls or recipes similar, is to meal prep the ingredients you plan to use to make the process quick and easy. Pop on over to my Meal Planning blog for heaps of practical hacks and meal prep tips that will help you eat clean and healthy without spending hours in the kitchen. Here's a few ideas to help you batch cook and prep the Banana Kiwi Breakfast Bowls in only a few minutes and have heaps made for the rest of the week:
granola topping: add extra fibre to your yoghurt bowls with homemade granola; I store it in a large recycle coffee jar and add a few scoops to my bowl at the the time of serving it
rotate the fruity toppings: to get the best nutrition and variety, keep rotating the fruit topping you use; this'll also prevent you from getting bored with the same recipe
add raw cacao or superfood powder: a little scoop is all you need to take plain yoghurt from ordinary to a powerhouse of nutrients; try acai, cacao, any greens blends or spirulina superfood powders
Batch Cooking & Meal Prep
This is so worth the effort, and by "effort" I mean, the 5-7 minutes it'll take you to dump a few scoops of yoghurt in a 4-6 serving jars and chuck some fruit on top. If you are always in a mad rush in the mornings and are trying to prioritise clean eating, this is going to be your go to hack. Use some of the ideas above and mix and match ingredients, superfoods and toppings to make a delicious collection to high-protein recipe and meals you'll be looking forward to eating.
Nutritionist Notes
As a Nutritionist who has served hundreds of women over the years, I'll be honest, healthy eating isn't about restrictions and rules, it is simply about choosing food you like, and ones that nourish your body. I'm here to prove to you that healthy isn't complicated, in fact, it is quite simple. If you are struggling, I'd love to invite you to book a free Get Unstuck Session with me where we can identify what's tripping you up and put you back on the pathway to a healthier, happier you! View my schedule, click here.
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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