5 healthy breakfast options for weight loss with GLP-1

GLP-1 medications (such as semaglutide/tirzepatide) often help by reducing appetite and slowing gastric emptying. However, this can also mean you feel full sooner or experience nausea, constipation/diarrhea, or other digestive discomfort. That’s why the best breakfasts tend to be compact, high in protein, and gentle on the stomach.

In the blog below, we’ve listed a few simple and flavorful breakfast options that you can easily incorporate into your daily routine.

1. Skyr bowl with blueberries and chia seeds

2. High-protein overnight oats

3. 3-ingredient cottage cheese pancakes

4. Savory egg muffins with spinach & tomato

5. Whole-grain toast with avocado, salmon & cottage cheese

1) Skyr bowl with blueberries and chia seeds

Why this works with GLP-1: compact, high in protein, gentle on the stomach, and fiber-rich for satiety.

Ingredients (1 serving)

• 200 g skyr or low-fat Greek yogurt

• 100 g blueberries/strawberries (fresh or frozen)

• 1 tbsp chia seeds

• 1 tbsp oats (optional, for extra energy)

• 1 tsp cinnamon

• 1 tsp nut butter or 10 g chopped nuts (optional)

Directions

1. Stir the chia seeds into the skyr and let sit for 5 minutes.

2. Add the berries (let frozen berries thaw briefly).

3. Top with cinnamon and, if desired, nuts or nut butter.

Tip for nausea: skip the oats/nuts and stick to skyr + berries + chia.
Nutrition focus: approx. 25–35 g protein (depending on brand/portion size).

2) High-protein overnight oats

Why this works: easy “grab & go,” with fiber + protein in a controlled portion.

Ingredients (1 serving)

• 40 g rolled oats

• 150 g (Greek) yogurt/quark

• 120 ml (soy) milk

• 1 tbsp chia seeds or ground flaxseed

• ½ banana or 80 g strawberries

• Optional: 1 tsp peanut butter (only if fats sit well)

Directions

1. Mix everything (except the fruit) in a jar.

2. Refrigerate for at least 4 hours (preferably overnight).

3. Add fruit right before eating.

GLP-1 tip: start with about ⅔ of the jar and save the rest for later.

3) 3-ingredient cottage cheese pancakes

Why this works: high in protein, smaller portion, and soft/easy to eat.

Ingredients (1–2 servings)

• 200 g cottage cheese

• 2 eggs

• 50 g rolled oats (or oat flour)

• Optional: vanilla/cinnamon, lemon zest

Directions

1. Blend cottage cheese + eggs + oats briefly into a batter.

2. Cook small pancakes in a non-stick pan (optionally with ½ tsp oil).

3. Serve with berries or a spoonful of yogurt.

GLP-1 tip: make mini pancakes—often easier to tolerate when you get full quickly.

4) Savory egg muffins with spinach & tomato

Why this works: very high in protein and convenient when you have little appetite in the morning.

Ingredients (6 muffins = 3 servings)

• 6 eggs

• 100 g (frozen) spinach, well-drained

• 8 cherry tomatoes, halved

• 60 g feta or grated cheese (optional)

• Pepper, Italian herbs

Directions

1. Preheat the oven to 180°C (350°F).

2. Whisk the eggs with herbs and pepper. Stir in the spinach.

3. Divide tomatoes (and feta) over a muffin tray and pour in the egg mixture.

4. Bake for 18–22 minutes until set. Let cool.

GLP-1 tip: have 1–2 muffins and add another later if needed.

5) Whole-grain toast with avocado, salmon & cottage cheese

Why this works: protein + fiber + a little fat, still fresh and not too heavy if you keep the portion small.

Ingredients (1 serving)

• 1 slice whole-grain (sourdough) toast

• ½ avocado, mashed

• 60–80 g smoked salmon

• 2 tbsp cottage cheese

• Lemon, pepper, dill (optional)

Directions

1. Toast the bread.

2. Spread avocado on top, then add cottage cheese and salmon.

3. Finish with lemon and pepper.

GLP-1 tip: if fats don’t sit well, use ¼ avocado and add a bit more cottage cheese.