{"meta":{"title":"High-Protein Frühstück","h1":"High-Protein Frühstück: eiweißreich in den Tag","description":"Eiweißreiche Frühstücksrezepte mit mindestens 20 g Protein pro Portion: Protein-Pancakes, Hüttenkäse-Omelett, Rührei und Joghurt-Bowls.","tags":["high_protein","fruehstueck"],"count":178,"listHeading":"Eiweißreiche Frühstücksrezepte","intro":"Ein eiweißreiches Frühstück hält länger satt als Toast mit Marmelade und hilft, den Proteinbedarf über den Tag zu verteilen. Jedes Rezept hier bringt mindestens 20 g Protein pro Portion mit – aus Eiern, Hüttenkäse, Quark, Skyr, griechischem Joghurt oder Tofu. Dazu gehören Protein-Pancakes, Omeletts, Tofu-Rührei und herzhafte Varianten mit Feta und Spinat. Süße Rezepte kommen ohne Industriezucker aus.","answer":null,"topics":[],"faqs":[{"q":"Wie viel Protein sollte ein Frühstück haben?","a":"Rund 20 bis 30 g Protein am Morgen sind für viele Erwachsene ein guter Richtwert. Jedes Rezept auf dieser Seite liegt bei mindestens 20 g pro Portion."},{"q":"Welche Lebensmittel eignen sich für ein eiweißreiches Frühstück?","a":"Eier, Hüttenkäse, Magerquark, Skyr, griechischer Joghurt, Tofu sowie Haferflocken mit Nüssen oder Samen. Kombiniert mit Obst oder Vollkorn entsteht eine ausgewogene Mahlzeit."},{"q":"Geht ein High-Protein-Frühstück auch ohne Proteinpulver?","a":"Ja. Viele Rezepte hier erreichen die 20 g allein mit Eiern, Milchprodukten oder Tofu – Proteinpulver ist eine Option, keine Voraussetzung."}],"related":[],"ratgeber":[]},"recipes":[{"id":"0301b0e8-6edb-4f5f-91cd-73ca0894792b","title":"Low-Carb Quark-Schmarrn mit Zimt und warmen Brombeeren","slug":"low-carb-quark-schmarrn-mit-zimt-und-warmen-brombeeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-quark-schmarrn-mit-zimt-und-warmen-brombeeren-main.webp","totalTime":25,"calories":449,"protein":36,"authorName":"SmarTasty","likes":5},{"id":"12fff13a-fa04-456c-b412-ba624619b98b","title":"Low-Carb Zimt-Overnight-Müsli mit Quark, Leinsamen und Heidelbeeren","slug":"low-carb-zimt-overnight-muesli-mit-quark-leinsamen-und-heidelbeeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-zimt-overnight-muesli-mit-quark-leinsamen-und-heidelbeeren-main.webp","totalTime":10,"calories":355,"protein":24,"authorName":"SmarTasty","likes":4},{"id":"57856e46-19f5-4dd5-8455-a3b8710e1d6e","title":"High Protein Skyr-Bowl mit Heidelbeeren, Birne und Walnüssen","slug":"high-protein-skyr-bowl-mit-heidelbeeren-birne-und-walnuessen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-skyr-bowl-mit-heidelbeeren-birne-und-walnuessen-main.webp","totalTime":10,"calories":361,"protein":27,"authorName":"SmarTasty","likes":3},{"id":"01d6a59f-f0a7-4d3c-a55a-812e4a806c52","title":"High Protein Quark-Grieß-Auflauf mit Kirschen","slug":"high-protein-quark-griess-auflauf-mit-kirschen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-quark-griess-auflauf-mit-kirschen-main-sun1.webp","totalTime":45,"calories":350,"protein":25,"authorName":"SmarTasty","likes":3},{"id":"44137ebc-0e9e-4493-9585-d8cc2c22ad21","title":"Vegetarisches Hüttenkäse-Spinat-Omelett","slug":"vegetarisches-huettenkaese-spinat-omelett","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarisches-huettenkaese-spinat-omelett-main-p1.webp","totalTime":15,"calories":340,"protein":30,"authorName":"SmarTasty","likes":3},{"id":"2f2f9a63-4cbb-4eb2-b0c3-f79e30aa720f","title":"Proteinreiche Mixed-Berry Smoothie Bowl","slug":"proteinreiche-mixed-berry-smoothie-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/proteinreiche-mixed-berry-smoothie-bowl-main-p1.webp","totalTime":10,"calories":340,"protein":25,"authorName":"SmarTasty","likes":3},{"id":"6517099f-b173-4b2d-8a90-6940dd6da080","title":"High-Protein fluffige Rühreier mit Schnittlauch und Wildlachs","slug":"fluffige-ruehreier-mit-schnittlauch-und-wildlachs","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/fluffige-ruehreier-mit-schnittlauch-und-wildlachs-main-sun1.webp","totalTime":15,"calories":340,"protein":26,"authorName":"SmarTasty","likes":2},{"id":"3b703b60-1e8d-41b7-9e4b-bc15f3855d33","title":"Griechischer Joghurt mit Granola","slug":"high-protein-griechischer-joghurt-mit-granola-und-honig","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-griechischer-joghurt-mit-granola-und-honig-main-sun1.webp","totalTime":5,"calories":380,"protein":24,"authorName":"SmarTasty","likes":2},{"id":"3acf501e-5487-46e4-af75-95ccf87c43d2","title":"Süßer Vanille-Quark-Auflauf mit Himbeeren","slug":"suesser-vanille-quark-auflauf-mit-himbeeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/suesser-vanille-quark-auflauf-mit-himbeeren-main-sun1.webp","totalTime":35,"calories":472,"protein":43,"authorName":"SmarTasty","likes":2},{"id":"fa60bc0d-d957-458a-81f2-ccc9ad970b25","title":"High-Protein Quark mit Honig und Walnüssen","slug":"quark-mit-honig-und-walnuessen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/quark-mit-honig-und-walnuessen-main.png","totalTime":5,"calories":280,"protein":25,"authorName":"SmarTasty","likes":2,"appHide":"weak"},{"id":"f125102c-a012-4870-8f60-35a9a66cc79c","title":"High Protein Zimtschnecken-Porridge mit Skyr-Frosting","slug":"high-protein-zimtschnecken-porridge-mit-skyr-frosting","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-zimtschnecken-porridge-mit-skyr-frosting-main.webp","totalTime":18,"calories":498,"protein":30,"authorName":"SmarTasty","likes":2},{"id":"c9f84656-742f-46d4-8ed2-d111947112fc","title":"Protein-Smoothie-Bowl mit Beeren","slug":"protein-smoothie-bowl-mit-beeren-und-granola","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/protein-smoothie-bowl-mit-beeren-und-granola-main.png","totalTime":10,"calories":400,"protein":20,"authorName":"SmarTasty","likes":2},{"id":"be836ac5-d07c-46e2-96a0-584f57b39fba","title":"High Protein Cookie-Bowl","slug":"high-protein-cookie-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-cookie-bowl-main-p1.webp","totalTime":20,"calories":380,"protein":32,"authorName":"SmarTasty","likes":2},{"id":"95025b3a-b939-44c7-b8c8-eca8bde544b6","title":"Glutenfreie Beeren-Protein-Smoothie-Bowl mit Mandelmus","slug":"glutenfreie-beeren-protein-smoothie-bowl-mit-mandelmus","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreie-beeren-protein-smoothie-bowl-mit-mandelmus-main.png","totalTime":5,"calories":340,"protein":28,"authorName":"SmarTasty","likes":2},{"id":"81d65cd9-2d38-4d0e-b548-4acbbfddedbb","title":"Quark-Bowl mit Himbeeren und Walnüssen","slug":"high-protein-quark-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-quark-bowl-main-v2.png","totalTime":5,"calories":340,"protein":28,"authorName":"SmarTasty","likes":2},{"id":"7f22baf1-15c5-4493-8863-7110a392ada4","title":"Low-Carb Pilz-Käse-Omelett","slug":"low-carb-pilz-kaese-omelett","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-pilz-kaese-omelett-main-v2.png","totalTime":15,"calories":380,"protein":28,"authorName":"SmarTasty","likes":2},{"id":"749fe651-23af-4d1f-8c75-22a1e548bddf","title":"Himbeer-Pancakes mit Joghurt","slug":"low-carb-himbeer-pancakes-mit-joghurt","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-himbeer-pancakes-mit-joghurt-main.png","totalTime":25,"calories":420,"protein":24,"authorName":"SmarTasty","likes":2},{"id":"6b5458f1-8087-4969-a5ee-2ba9dbb651a1","title":"Low-Carb Quark-Omelett","slug":"low-carb-quark-omelett","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-quark-omelett-main-v2.png","totalTime":15,"calories":290,"protein":24,"authorName":"SmarTasty","likes":2},{"id":"61b52dc6-4a3f-4a11-a59b-e3783c80ed45","title":"Vegetarisches Süßkartoffel-Omelett","slug":"vegetarisches-suesskartoffel-omelett","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarisches-suesskartoffel-omelett-main-v2.png","totalTime":25,"calories":380,"protein":20,"authorName":"SmarTasty","likes":2},{"id":"614d18f4-418c-40f7-8fca-e9955fdc598e","title":"High Protein Lachs-Bagels zum Weihnachtsfrühstück","slug":"high-protein-lachs-bagels-zum-weihnachtsfruehstueck","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-lachs-bagels-zum-weihnachtsfruehstueck-main.webp","totalTime":55,"calories":415,"protein":27,"authorName":"SmarTasty","likes":2},{"id":"4bad381e-c4bd-4cae-882e-ede0993ef011","title":"Keto einfache Käse-Omelett-Rolle","slug":"einfache-kaese-omelett-rolle","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/einfache-kaese-omelett-rolle-main-p1.webp","totalTime":10,"calories":420,"protein":28,"authorName":"SmarTasty","likes":2,"appHide":"data"},{"id":"3f6efb40-86e6-47ac-ae85-9fa951124075","title":"Vegetarisches Mozzarella-Omelett","slug":"vegetarisches-mozzarella-omelett","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarisches-mozzarella-omelett-main-p1.webp","totalTime":15,"calories":380,"protein":32,"authorName":"SmarTasty","likes":2},{"id":"355fb348-7dd8-4077-8183-8d3f1bfa9223","title":"Vegetarische Ricotta-Spinat-Muffins","slug":"vegetarische-ricotta-spinat-muffins","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarische-ricotta-spinat-muffins-main-v2.png","totalTime":35,"calories":330,"protein":22,"authorName":"SmarTasty","likes":2},{"id":"21fe8367-8c4f-479f-b0c2-79e1f43bd946","title":"Low-Carb Spinat-Shakshuka","slug":"low-carb-spinat-shakshuka","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-spinat-shakshuka-main-p1.webp","totalTime":25,"calories":340,"protein":25,"authorName":"SmarTasty","likes":2}],"total":178,"offset":0,"limit":24,"q":null,"topic":null,"hasMore":true}