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30 High-Protein Breakfasts to Fuel Your Day

These high-protein breakfasts are tasty and satisfying and will give you a nice boost of energy to boot!

And no, it’s not all eggs and Greek yogurt.

High-Protein Breakfasts featuring Avocado and Egg Toast
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The best breakfasts aren’t just delicious. They should also give you an energy boost to kick-start your day and keep you full until lunch.

And luckily, these tasty and filling high protein breakfast ideas tick every box and then some.

There are a few recipes with eggs and Greek yogurt.

But as promised, I’ve got a whole slew of other high-protein breakfasts for you to try!

Why Is a High Protein Breakfast Healthy?

Protein is an essential part of your daily nutritional intake. But it’s especially great for anyone hoping to fuel up for a big day.

  • Protein is great fuel to start the day – have a high-protein breakfast will help to replenish the nutrients you lose overnight and gives you a boost of amino acids to support muscle repair
  • It will keep you full until lunch – Protein is much more satisfying than fats and carbs so you won’t need to snack between meals
  • Protein can stabilize blood sugar levels – You won’t notice a spike after a high-protein meal like you do after something sugary

How to Eat 30 Grams of Protein for Breakfast

If you’re hoping to consume 20-30+ grams of protein at breakfast, you’ll need to look into high-protein foods.

I have a handy list below, but for now, here are some great way to add more protein to your morning meals.

  • Add extra egg whites to your morning scramble – you can buy them bottled and it’s super easy to add an extra half cup
  • Make cottage cheese pancakes instead of regular – I find they’re a little more dense, but you can’t beat the creamy taste
  • Add nut butter to your morning Greek yogurt bowl – mix it in with some berries, and you’re good to go
  • Add protein powder to your morning smoothie – any flavor will do and it’ll make it extra thick and creamy
High-protein chicken

The Best High-Protein Breakfast Foods

It won’t come as a surprise to hear that the best high-protein breakfast foods start with high-protein ingredients.

It’s a given, right?

But what are some high-protein foods you can incorporate into the first meal of the day?

Here’s a list of some of my faves:

  • Eggs – specifically, egg whites
  • Lean meats – chicken and turkey are low calories, too
  • Tofu – silken tofu blends well (think smoothies), and firm tofu makes a terrific egg-substitute
  • Dairy – cottage cheese, Greek yogurt, low-fat cheese, and ricotta are great
  • Nuts & Seeds – including nut butters, like almond butter, and chia seeds
  • Fish – smoked salmon is excellent for breakfast
  • Grains & Legumes – specifically quinoa, lentils, and black beans
  • Supplements – you can add protein powder to smoothies, pancakes, muffins, and more

30 Healthy High-Protein Breakfast Ideas

1. High Protein Pancakes with Greek Yogurt and Oats

These healthy flapjacks contain 10-13 grams of protein each.

So with two per serving, that means you’ll get over 20 grams of protein with your breakfast.

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Plus, you can always add a scoop of protein powder to make them extra rich in nutrients!

Protein: 20-26 grams per serving – 2 pancakes
You’ll need: rolled oats, Greek yogurt, eggs, cinnamon, vanilla, salt, agave nectar, baking powder, coconut oil

2. Three-Minute Egg White Oatmeal

I mentioned above that egg whites are high in protein. And you can do so much more than just scramble them in a pan!

Take this three-minute egg white oatmeal, for example.

It’s not super sweet, but it does have a ripe banana in the mix.

Protein: 27 grams
You’ll need: quick oats, banana, milk, liquid egg whites, cinnamon

Strawberry Banana Granola Parfait

3. Strawberry Banana Granola Parfaits

This fruity and fresh parfait is more like a sundae than breakfast.

You’ll layer strawberries and bananas with crunchy, homemade granola and thick, creamy yogurt.

It’s sweet, it’s savory, and it’s got way more protein than any store-bought pot of yogurt.

Protein: 22.41 grams each
You’ll need: dates, almond butter, honey, coconut oil, vanilla, rolled oats, cinnamon, raw almonds, sunflower seeds, Greek yogurt, bananas, strawberries

4. Best High-Protein Egg Muffins

As much as I love fluffy muffins, it’s hard to get enough protein into them.

Egg muffins, on the other hand, are a no-brainer for a morning protein boost.

Best served warm, these bad boys are loaded with onion, peppers, eggs, cheese, and chopped meatballs.

Protein: 20 grams each
You’ll need: onion, bell peppers, eggs, milk, cheese, meatballs

5. High Protein Overnight Oats

Believe it or not, this humble recipe packs a whopping 40 grams of protein into one portion.

Thanks to the oats, seeds, raisins, and nuts, it’s brimming with fun texture and natural sweetness.

Add protein powder to get that number nice and high. Though keep in mind it will change a little by brand.

Protein: 40 grams per serving
You’ll need: oats, chia seeds, vanilla plant-based protein powder, raisins, walnuts, soy milk, maple syrup, banana, peanut butter

6. High Protein Quinoa Eggs Scramble

Egg scrambles are such an easy way to get protein into your morning.

I especially like this one because it has quinoa in the mix, adding bulk, protein, and a heartier finish.

Make it more filling with a scoop of cottage cheese.

Protein: 20 grams per serving
You’ll need: eggs, mozzarella, spinach, olive oil, garlic, cooked quinoa, microgreens or fresh herbs

Sausage and Egg Muffins

7. Sausage and Egg McMuffins

Skip the drive-thru and make a healthier version of your go-to McMuffin in your own kitchen.

As it is, this recipe has around 19 grams of protein per sandwich.

But if you want to boost that, use chicken sausage meat and add a Greek yogurt or cottage cheese sauce (just mix it with Sriracha!).

Protein: 19.5 grams each
You’ll need: American cheese, English muffin, sausage meat

8. Vegan Breakfast Sandwich

This vegan breakfast sandwich is a thing of beauty. And between the vegan “meat” patty and super firm tofu, it’s incredibly filling.

Add veggies, avocado, dairy-free dressing, and greens, and this will more than satisfy your hunger.

Protein: 37 grams each
You’ll need: English muffin, plant-based cheese, vegan breakfast sausage patty, high protein firm tofu, turmeric, avocado, greens

9. Poached Egg and Avocado Toast

I have a love/hate relationship with poached eggs. I love their soft, buttery taste, but absolutely hate making them.

But this recipe takes the angst out of it!

Team perfectly poached eggs with avocado and thick slices of grainy, buttered toast for a restaurant-worthy breakfast or brunch.

Protein: 23.3 grams per portion
You’ll need: eggs, whole grain bread, avocado, Parmesan, fresh herbs, heirloom tomatoes

10. High Protein Black Bean Burrito with Tzatziki Sauce

Do you love breakfast burritos as much as I do?

To be honest, I think any burrito is a breakfast burrito. But this recipe has me hooked.

Instead of the usual Tex-Mex flavors, it’s brimming with Mediterranean flair. One bite, and you’ll swoon!

Protein: 28.3 grams each
You’ll need: black beans, olive oil, oregano, garlic, onion, lemon juice, spinach, red pepper, hard-boiled eggs, feta, fresh mint, Tzatziki, tortillas

11. High Protein, Low Carb Spinach Frittata

This eight-inch frittata features three eggs plus extra whites. And as it stands, it’s got a ton of protein (36 grams, to be exact).

But if you were to add turkey bacon and cottage cheese to the mix? That’ll send the protein through the roof!

How much? Just half of this high protein breakfast will get over 20 grams.

Protein: 36 grams
You’ll need: eggs, egg whites, onion, tomato, spinach

12. Egg White Wraps with Smoked Salmon, Spinach, and Feta

Smoked salmon is the ultimate decadent breakfast. Salty, savory, and irresistible, it makes your morning meal fancy and flavorful.

Salmon’s also very healthy. And when you wrap it up with feta and egg whites, it’s guaranteed to fuel you through lunch!

Protein: 26 grams
You’ll need: egg whites, green onions, Dijon mustard, whole grain tortilla, smoked salmon, spinach, feta cheese

13. Cottage Cheese Pancakes 

Time for a riddle – what has crunchy, golden edges and a soft gooey center? 

Your breakfast, if you make these rich and satisfying cottage cheese pancakes!

Cottage cheese is a powerhouse of nutrients, and if you blend it really well, nobody will even know it’s in there!

Protein: 20 grams per serving (2 pancakes)
You’ll need: low-fat cottage cheese, eggs, butter, maple syrup, vanilla, rolled oats, baking powder

14. Starbucks Egg White Wrap with Spinach and Feta

I love Starbucks copycat recipes. They’re cheaper and easy to tweak according to your taste.

And this version of the popular Starbucks breakfast wrap is ideal for anyone on a low-carb kick. 

Filled with spinach, feta, cream cheese, and sundried tomatoes, it’s so good you’ll be tempted to eat it again for lunch.

Protein: 26 grams each
You’ll need: MultiGrain Flatout Flatbread or whole grain tortillas, olive oil, sundried tomatoes, spinach, egg whites, cream cheese, feta

15. Instant Pot Breakfast Congee

Congee is a super hearty and delicious rice porridge served in China and other Asian countries.

And it’s one of my favorite high protein breakfast ideas.

You can eat most congee recipes any time of the day. But I especially like this breakfast version with eggs and bacon.

Protein: 18.7 grams per bowl
You’ll need: short grain rice, chicken broth, ginger, onions, bacon, eggs, soy sauce, chili oil

16. Peanut Butter Banana Smoothie

Not all of us have an appetite in the morning. So smoothies are a terrific option to up your protein intake without overfilling you.

This peanut butter banana smoothie is rich, thick, and oh-so-creamy. And thanks to the flax and chia seeds, it’s just filling enough!

Protein: 29 grams per serving
You’ll need: ice, almond milk, banana, vital proteins collagen peptides, vanilla, flax seeds, chia seeds, cinnamon, peanut butter

17. Protein Anabolic French Toast

French toast may not seem like a healthy breakfast. But this recipe is overflowing with protein.

You only need six ingredients, and it’s perfectly sweet and crunchy around the edges.

Serve it with bacon for a nice sweet and salty contrast.

Protein: 30 grams per serving (3 pieces)
You’ll need: eggs, egg whites, milk, protein powder, sweetener, cinnamon, bread

Bacon Breakfast Casserole

18. Bisquick Breakfast Casserole

If you have a big family, this breakfast casserole will help you feed hungry mouths in a hurry.

Use chicken sausage if you want more protein. And replace two of the eggs with 200 grams of egg whites.

It’s cheesy, filling, and perfect for kids too.

Protein: 16 grams per serving
You’ll need: pork sausage or chicken, bell pepper, onion, frozen hash browns, cheddar cheese, Bisquick, milk, pepper, eggs (or 2 eggs and 200 grams of egg whites)

19. Huevos Rancheros

Huevos rancheros were traditionally served as a mid-morning meal in rural Mexico.

And I’m so glad the rest of the world has jumped on the bandwagon because this dish is probably my favorite breakfast/brunch of all time.

You may not be heading out to tend the harvest, but this delicious mix of eggs, tomatoes, chorizo, and beans will definitely spice up your morning.

Protein: 47 grams per serving
You’ll need: tortillas, chorizo, black beans, avocado, queso fresco, eggs

20. High-Protein Pumpkin Baked Oatmeal

Are you more of a sweet tooth first thing in the morning? Me too.

Luckily, this baked oatmeal recipe with pumpkin is a surefire way to curb those cravings.

It takes about an hour from start to finish, but the brownie-like cake you have when it’s done is beyond worth it.

Protein: 28 grams per slice
You’ll need: old-fashioned oats, baking powder, egg whites, almond milk, pumpkin puree, protein powder, chocolate chips

21. Protein Cookies and Cream Baked Oats

Pumpkin not your thing? How about cookies and cream?

I bet that got your attention, huh? It got mine too, which is why I have a batch of these baked oats in the oven as I type!

The key to that signature Oreo-like flavor is black cocoa powder. Regular will work too, but it won’t have that deep, dark taste.

Protein: 23.3 grams
You’ll need: quick oats, chocolate protein powder, black cocoa powder, Greek yogurt, baking powder, light cream cheese, almond milk, vanilla protein powder

Sweet Potato Frittata

22. Sweet Potato Frittat

Low-carb sweet potatoes are a terrific breakfast choice.

High in vitamins A and C, and fiber, they’re a healthy addition to this flavorful frittata.

It’s a baked vegetarian-friendly casserole that’s ideal on chilly mornings.

And if you swap a couple of eggs for whites (100 grams each), your protein intake will shoot up!

Protein: 18.67 grams per piece
You’ll need: sweet potato, bell pepper, red onion, garlic powder, basil, parsley, eggs, half & half, cheese, arugula or spinach

23. Overnight Protein Chia Pudding

I mentioned at the top that chia seeds are a great way to get more protein in your diet – and that’s true.

But you need to add to them to get enough protein to last the whole morning.

And that’s just what this recipe does. It’s mild, sweet, and the perfect base for all kinds of toppings, be it fresh fruit, honey, or peanut butter.

Protein: 28.7 grams
You’ll need: chia seeds, almond milk, vanilla protein powder, cinnamon

24. Mango Whipped Cottage Cheese

In search of sweet high protein breakfast recipes? Try this!

Keto, low-carb, and diabetic-friendly, it’s nourishing and nutritious without sacrificing any of the taste.

And all you need is cottage cheese and mango! How easy is that?

Protein: 24 grams per serving
You’ll need: cottage cheese, mango, honey (as needed)

Italian Sausage Breakfast Casserole

25. Italian Sausage Breakfast Casserole

Italian sausage, potato, onion, and melty cheese – you better wake up with an appetite for this heavenly casserole.

It’s a meal for the morning, but you don’t have to eat it all in one sitting. In fact, it’s so good you’ll want to save some for lunch.

Protein: 20.42 grams per slice
You’ll need: Italian sausage, red onion, potatoes, eggs, whole milk, broccoli, cheddar cheese, chives

26. Overnight Weetabix

I love Weetabix. But I typically have it with warm milk and sugar.

So I was super excited to try this as an alternative to overnight oats!

And I was so delighted with how it came out! I made the one with Biscoff spread, and it was just too good to share.

Protein: 19.9 grams
You’ll need: Weetabix, chia seeds, almond milk, yogurt, vanilla protein powder, peanut butter or Biscoff, maple syrup

27. High-Protein Enchilada Scrambled Eggs

High fiber, high-protein, gluten-free, vegetarian-friendly, low-carb…what more could you ask from high-protein breakfast recipes?

It may not be a looker, but enchilada scrambled eggs are impossible to resist.

And if you want it even more filling, try tofu crumbles or shredded chicken.

Protein: 25.5 grams
You’ll need: egg whites, adobo seasoning, enchilada sauce, cheddar cheese, scallions, avocado

28. Bacon Egg and Avocado Bagel Breakfast Sandwich

Doesn’t this look incredibly satisfying? The bagel, the guac, the bacon…oh, em, gee!

And yes, you can have your bagel and eat it too!

That’s because you’ll use the provided recipe for high-protein bagels with Greek yogurt and egg whites.

Haven’t tried those yet? I can’t recommend them enough!

Protein: 25 grams
You’ll need: Greek yogurt bagels, eggs, bacon, tomatoes, avocado, red pepper flakes

29. Meat Lovers Breakfast Pizza

Pizza for breakfast? Sign me up!

The crust is a quick mix of mozzarella, cream cheese, eggs, and almond flour.

Meanwhile, you’ll load it up with bacon, breakfast sausage, onions, and more cheese.

It’s one of the higher calorie recipes on the list, but there’s plenty of protein!

Protein: 28 grams per slice
You’ll need: shredded mozzarella, cream cheese, eggs, almond flour, heavy cream, butter, bacon, sausage, cheese sauce, cheddar, scallions

30. Breakfast Tacos

Between the eggs, bacon, and cheese, this is one of those high protein breakfast ideas you’ll crave again and again.

You’ll also add chipotle chili powder, salsa, and avocado slices for a nice Tex-Mex twist.

Serve them with hot sauce, and get ready to drool!

Protein: 25 grams
You’ll need: bacon, eggs, milk, chili powder, Monterrey jack cheese, corn tortillas, avocado, cilantro, salsa

30 High-Protein Breakfasts to Fuel Your Day

These high-protein breakfast ideas are tasty and satisfying and will give you a nice boost of energy to boot! And no, it’s not all eggs and Greek yogurt.


  • High Protein Pancakes with Greek Yogurt and Oats

  • Three -Minute Egg White Oatmeal

  • Strawberry Banana Granola Parfaits

  • Best High-Protein Egg Muffins

  • High Protein Overnight Oats

  • High Protein Quinoa Eggs Scramble

  • Sausage and Egg McMuffins

  • Vegan Breakfast Sandwich

  • Poached Egg and Avocado Toast

  • High Protein Black Bean Burrito with Tzatziki Sauce

  • High Protein, Low Carb Spinach Frittata

  • Egg White Wraps with Smoked Salmon, Spinach, and Feta

  • Cottage Cheese Pancakes

  • Starbucks Egg White Wrap with Spinach and Feta

  • Instant Pot Breakfast Congee

  • Peanut Butter Banana Smoothie

  • Protein Anabolic French Toast

  • Bisquick Breakfast Casserole

  • Huevos Rancheros

  • High-Protein Pumpkin Baked Oatmeal

  • Protein Cookies and Cream Baked Oats

  • Sweet Potato Frittata

  • Overnight Protein Chia Pudding

  • Mango Whipped Cottage Cheese

  • Italian Sausage Breakfast Casserole

  • Overnight Weetabix

  • High-Protein Enchilada Scrambled Eggs

  • Bacon Egg and Avocado Bagel Breakfast Sandwich

  • Meat Lovers Breakfast Pizza

  • Breakfast Tacos


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High-Protein Breakfast Ideas

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Kim - InsanelyGood
Hey there! I'm Kim. I love running, cooking, and curling up with a good book! I share recipes for people who LOVE good food, but want to keep things simple :)

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