11 High-Protein Breakfast Ideas | Elizabeth Rider

If you want to live a healthy lifestyle, focus on protein and fiber in the first meal of your day with these high-protein breakfast ideas.

What you do first thing in the morning sets the tone for the day and can help you make healthier choices throughout the day. If you eat a healthy breakfast, you are more likely to choose healthier options for snacks, lunch, and dinner.

For a healthy start to your day, aim to get at least 20-30 grams of protein in your breakfast and always add fiber.

This will ensure you start your day off right and feel satiated throughout the morning.

Getting an adequate amount of protein in your breakfast is essential for several reasons.

Why Eat a High-Protein Breakfast?

• First and foremost, protein helps to keep you feeling full and satisfied, which can prevent overeating later in the day. Additionally, protein is crucial for building and repairing tissues, supporting muscle growth, and maintaining a healthy metabolism.
  • When trying to live a healthier lifestyle, it’s also important to stop labeling foods as “good” or “bad.”
  • Instead of restricting or labeling foods, simply focus on protein and fiber in the first meal of your day (you should do this at all meals, but make extra sure you do it in the first meal of the day). Both will keep you satiated and keep your energy strong.
• By starting your day with at least 20 grams of protein, you’re giving your body the fuel it needs to function optimally and setting yourself up for a productive and energized day ahead. So don’t skimp on the protein – make it a priority in your breakfast routine!
  • Eggs, cottage cheese, high-quality meats, beans, or your favorite high-quality protein powder will all add protein to your breakfast. Fruits and veggies, nuts, seeds, and whole grains all will add fiber. A bagel, muffin, or pastry does not have protein or fiber (or very little) and will leave you feeling hungry. It’s not that you can’t have those things, just make sure you have protein and fiber first.

A quick author’s note:

As an author and certified health coach who is deeply passionate about nutrition and wellness, I’d like to share a gentle reminder: I advocate for a joyful and intuitive approach to eating, rather than strict calorie or macro counting. It’s important to remember that food is not just fuel, but also a source of pleasure, connection, and a key part of our lives. Focusing excessively on numbers can detract from the joy of eating and, in some cases, may lead to unhealthy attitudes towards food.

Furthermore, it’s worth noting that nutritional values, like protein content, can vary. For instance, while a package might indicate 10 grams of protein, there’s a natural variance in food sizes and processing, which can lead to a 20% deviation in either direction. Take a common food like an egg: its protein content might range from 5.5 to 8 grams based on its size, despite the average being 6 to 7 grams.

With this in mind, when considering your breakfast choices, aim for a rough estimate of 20-30 grams of protein to start your day.

This isn’t about precision but about a balanced and mindful approach to your diet. Remember, nutrition is not just about the numbers, but about nourishing your body and enjoying your meals.

11 High-Protein Breakfast with Fiber Ideas

(in no particular order):

1. Scrambled Eggs with Avocado

• Protein: Approximately 20 grams (mostly from 3 eggs and a little from the avocado).
• Fiber: About 6-7 grams (mostly from avocado).
• Ingredients: 3 large eggs, 1/2 small ripe avocado, salt, pepper, olive oil or butter for the pan, and 1-2 tablespoons of your favorite cheese for flavor, if desired.
• Instructions: Beat the eggs in a small bowl and season with salt and pepper, scramble in a pan over medium heat with a 1/2 teaspoon olive oil, avocado oil, ghee, or butter, and serve with sliced avocado. If adding the cheese, add it in when the eggs are 75% set.

Grated Egg Avocado Toast or any avocado toast with eggs cooked your favorite way would be a nice variation of this. Stick to a whole grain or soughdough toast.

Here are 13 more ways to cook eggs if you need some egg inspiration.

2. Eggs with Black Beans

• Protein: Around 20 grams (from 2 eggs and black beans).
• Fiber: About 7.5 grams (mostly from black beans).
• Ingredients: 2 large eggs, 1/2 cup canned black beans (drained and rinsed), salt, pepper, optional cheese, salsa, or herbs.
• Instructions: Heat black beans with a pinch of salt, cook eggs as preferred, and serve together.

3. Veggie Omelet

• Protein: Approximately 21 grams (from 3 eggs, more with cheese).
• Fiber: 2-3 grams (from vegetables).
• Ingredients: 3 large eggs, 1/2 cup chopped vegetables, salt, pepper, cheese (optional).
• Instructions: Sauté vegetables, add beaten eggs, fold and cook on medium-low in a small saute pan with a small drizzle of olive oil or butter until set.

4. Greek Yogurt with Berries

• Protein: Around 20 grams (from Greek yogurt).
• Fiber: 2-4 grams (from berries).
• Ingredients: 1 cup unsweetened Greek yogurt (or Icelandic-style yogurt, called Skyr), 1/2 cup mixed berries, an optional drizzle of honey (about 2-3 teaspoons for flavor & sweetness) and/or nuts.
• Instructions: Top Greek yogurt with berries and optional honey or nuts.

5. Protein Smoothie

• Protein: About 20-30 grams (from protein powder and milk).
• Fiber: 3-5 grams (from fruits and optional greens).
• Ingredients: 1 serving protein powder of your choice, 1 cup milk or nut milk (or water), 1/2 banana, and 1/2 cup berries.
• Instructions: Blend all ingredients until smooth. Add water to blend if needed.

6. Cottage Cheese with Fruit

• Protein: Approximately 28 grams (from cottage cheese).
• Fiber: 1-3 grams (from fruit).
• Ingredients: 1 cup cottage cheese, 1/2 cup chopped fruit, optional honey or nuts.
• Instructions: Combine cottage cheese with fruit and optional toppings.

7. Peanut Butter Banana Protein Oatmeal

• Protein: Approximately 20 grams (from protein powder, peanut butter, and milk).
• Fiber: About 5-6 grams (from oats and banana).
• Ingredients: 1/2 cup rolled oats, 1 cup milk (or plant-based milk), 1 serving protein powder of your choice, 2 tablespoons peanut butter, 1 banana, optional honey.
• Instructions: Cook oats with milk over medium heat for 15-20 minutes until soft; stir in peanut butter and protein powder, top with banana slices and optional honey.

8. Spinach and Feta Breakfast Wrap

• Protein: Around 20 grams (from eggs, feta, and wrap).
• Fiber: About 3-4 grams (from spinach and whole-grain wrap).
• Ingredients: 2 large eggs, 1 whole-grain wrap, 1/2 cup spinach, 1/4 cup crumbled feta cheese, salt, pepper.
• Instructions: Scramble eggs over medium heat (use a spray of olive oil, ghee, or butter in the pan to prevent sticking), add in spinach and cook 1 minute to wilt, place eggs and spinach in wrap, sprinkle with feta, and roll up.

My Spinach Fritatta would be an excellent variation of this.

9. Quinoa Breakfast Bowl

• Protein: Approximately 20 grams (from quinoa, milk, and nuts).
• Fiber: 5-6 grams (from quinoa and fruit).
• Ingredients: 1/2 cup cooked quinoa, 1 cup protein oat milk (or plant-based milk with added protein), 1/4 cup nuts (like almonds or walnuts), 1/2 cup berries, optional honey or maple syrup.
• Instructions: Warm quinoa with milk, top with nuts and berries, drizzle with honey or maple syrup.

10. Tofu Scramble

• Protein: Around 20 grams (from tofu).
• Fiber: About 3-4 grams (from vegetables).
• Ingredients: 1/2 block firm tofu (pat dry with paper towels), 1/2 cup diced vegetables (like bell peppers, onions, tomatoes), 1 teaspoon turmeric, salt, pepper, and olive oil.
• Instructions: Sauté vegetables, crumble in tofu, season with turmeric, salt, and pepper, cook until heated through.

11. Smoked Salmon on Whole Grain Toast

• Protein: Approximately 20 grams (from salmon and bread).
• Fiber: About 3-4 grams (from whole grain bread).
• Ingredients: 2 slices of whole-grain bread (I like Dave’s Killer Seed Bread), 3-4 ounces smoked salmon, lebne (strained yogurt that tastes similar to cream cheese, optional), cucumber slices, and fresh dill and/or capers (optional).
• Instructions: Toast bread, spread with lebne, top with smoked salmon, and add cucumber or fresh dill if desired.

These breakfast ideas are rich in protein, helping to keep you full and energized throughout the morning. They also include healthy fats and carbohydrates for a well-rounded meal.