20 Ideas for a High-Protein Breakfast

We’ve discussed the significant benefits of incorporating 25-30 grams of protein into your breakfast at length before, but simply knowing it and doing it are two different things.

Starting your day with a substantial amount of protein is a game-changer for your health and wellness. It can help build and maintain muscle mass, boost metabolism, and increase satiety.

But knowing why protein is important is only half the battle. The next step is figuring out how to incorporate it easily into your morning routine. Here are 20 practical and delicious ideas to ensure you kick-start your day with a protein-packed breakfast.

Whether you prefer something sweet or savory, there’s a high-protein option here to suit every taste and lifestyle.

20 Ideas for a High-Protein Breakfast

To ensure you get 25-30 grams of protein in your first meal, consider these 20 high-protein breakfast ideas:

1. Greek Yogurt with Stovetop Jam: One cup of Greek yogurt (20 grams) topped with a handful of nuts and seeds (5-10 grams). You can also mix protein powder into the yogurt for even more protein. Check out my Greek Yogurt Bowl with Seeds & Stovetop Jam here.
2. Protein Smoothie: Blend a scoop of protein powder (20 grams) with just about any smoothie recipe you like. I’m currently loving my Peanut Butter Split High-Protein Smoothie.
3. Scrambled Eggs and Smoked Salmon on Toast: Two scrambled eggs (12 grams) with 2 ounces of smoked salmon (11 grams) on a slice of whole-grain toast (5 grams), plus ½ cup of Greek yogurt on the side (10 grams).
4. Egg and Veggie Scramble: Three large eggs (18 grams) scrambled with a cup of chopped veggies and a slice of whole-grain toast (5 grams), plus ½ cup of Greek yogurt on the side (10 grams) or cottage cheese (12 grams).
5. Cottage Cheese and Fruit: One cup of cottage cheese (25 grams) served with a side of berries or sliced fruit.
6. Overnight Oats: Half a cup of rolled oats (5 grams) mixed with one scoop of protein powder (20 grams) and a cup of milk or milk alternative (8 grams). Find overnight oats recipes here.
7. Breakfast Burrito: Two scrambled eggs (12 grams) with half a cup of black beans (7 grams), some cheese (5 grams), wrapped in a whole-grain tortilla (5 grams). Use cottage cheese as your “sour cream” for a few more grams.
8. Smoked Salmon Bagel: Whole-grain bagel (8 grams) topped with 3 ounces of smoked salmon (17 grams) and a smear of cream cheese or lebne.
9. Tofu Scramble: Half a cup of tofu (10 grams) scrambled with veggies and served with a slice of whole-grain toast (5 grams), plus ½ cup of Greek yogurt on the side (10 grams).
10. Chia Seed Pudding: Three tablespoons of chia seeds (10 grams) soaked in a cup of milk or milk alternative (8 grams) and topped with nuts (5 grams), plus and optional ½ cup of Greek yogurt mixed in(10 grams). Find my chia seed pudding recipe here.
11. Quinoa Breakfast Bowl: One cup of cooked quinoa (8 grams) mixed with a scoop of protein powder (20 grams) and some almond slices.
12. Peanut Butter and Banana Toast: Two slices of whole-grain bread (10 grams) topped with two tablespoons of peanut butter (7 grams) and sliced banana, plus ½ cup of Greek yogurt or cottage cheese on the side (10 grams).
13. Turkey and Cheese Omelette: Two large eggs (12 grams) with two ounces of turkey breast (12 grams) and a sprinkle of cheese (5 grams), plus ½ cup of Greek yogurt on the side (10 grams).
14. Protein Pancakes: Two protein pancakes made with a scoop of protein powder (20 grams) and a cup of milk or milk alternative (8 grams).
15. Breakfast Quesadilla: Whole-grain tortilla (5 grams) filled with two scrambled eggs (12 grams), cheese (5 grams), and black beans (7 grams), plus ½ cup of Greek yogurt on the side (10 grams).
16. Chicken Sausage and Eggs: Two chicken sausages (14 grams) served with two large scrambled eggs (12 grams) and a side of sautéed spinach, plus ½ cup of Greek yogurt on the side (10 grams).
17. Savory Breakfast Bowl: One cup of cooked lentils (18 grams) with a poached egg (6 grams) and some sautéed spinach.
18. High-Protein Muffins: One high-protein muffin made with protein powder (20 grams) and a cup of milk or milk alternative (8 grams).
19. Black Bean and Quinoa Bowl: Half a cup of black beans (7 grams) and one cup of cooked quinoa (8 grams), topped with avocado and salsa.
20. Savory Breakfast: My Tuna Chickpea Salad is high in both protein and fiber and always hits the spot for a savory meal.

More Recipes and Ideas:

These options provide a variety of delicious and nutritious ways to ensure you start your day with the protein your body needs.

Enjoy!