What Breakfasts Are High In Protein?

  • By: Ann Williams
  • Time to read: 6 min.

Breakfasts High In Protein

If you’re looking to fuel your mornings with a protein punch, you might be wondering, what breakfasts are high in protein?

We’ve got you covered!

In this article, we’ll take you on a delectable journey through 19 high-protein breakfast options that will leave you feeling satisfied, and ready to conquer the day. From classic favorites to creative creations, get ready to revitalize your breakfast routine!

High Protein Foods To Buy

How To Make High-Protein Lunches

High Protein Breakfasts

Breakfast, is perhaps one of the most important meals of the day, as it sets the tone for the hours ahead. So, rise and shine with these high protein breakfasts for a power-packed morning!

You might also be interested in – Best High Protein Foods At Trader Joe’s To Buy


  1. Greek Yogurt

Greek yogurt with strawberries

Creamy, Tangy, and Protein-Packed: Start your day with a generous serving of Greek yogurt. With approximately 15-20 grams of protein per serving, it’s a stellar choice.

Mix in some fresh berries or a sprinkle of nuts for added texture and flavor.

Weight Loss Tip – Chose the low fat options for dairy and Greek Yoghurt for overall reduced calories, but still high protein serves.


  1. Protein Shakes

Protein shake

If you’re looking for a quick and convenient way to boost your protein intake, protein shakes are an excellent option.

Whether you’re on the go or prefer a liquid breakfast, protein shakes provide a concentrated dose of protein that can fuel your morning.

Protein shakes offer a convenient way to pack in 20-30 grams of protein per serving, depending on the brand and type of protein powder used. They are particularly popular among fitness enthusiasts, bodybuilders and athletes who require higher protein intake to support their active lifestyles.


  1. Eggs

The Versatile Protein Powerhouse: Eggs are a breakfast staple and for good reason! With around 6 – 7 grams of protein per large egg, they offer endless possibilities.

Whip up a fluffy omelet, enjoy them scrambled, boiled, or poached—whatever suits your taste buds!


  1. Cottage Cheese

High protein cottage cheese

Protein-Rich: Indulge in the creaminess of cottage cheese, a protein-packed breakfast option. With around 14 grams of protein per half cup, it pairs perfectly with fresh fruits or a sprinkle of nuts for added crunch.


  1. Quinoa Breakfast Bowl

Quinoa Breakfast Bowl

Rise and Shine with Protein-Packed Grains: Kick-start your day with a quinoa breakfast bowl. This complete protein offers a hearty base for your toppings. Add nuts, seeds, fruits, and a drizzle of honey to create a nutritious and satisfying morning meal.


  1. Protein Pancakes


Fluffy Delights with an Extra Protein Boost: Give your pancakes a protein upgrade by incorporating protein powder, whole wheat flour, and eggs into the batter.

These fluffy treats can contain up to 20 grams of protein per serving. Top them off with a dollop of Greek yogurt or nut butter for an extra protein punch.


  1. Chia Pudding

High protein chia pudding

Tiny Seeds, Big Protein: Explore the wonders of chia seeds with a protein-rich chia pudding. Mix them with milk or yogurt, let them soak overnight, and wake up to a delightful and nutritious breakfast. Add fruits or nuts to enhance both the flavor and nutritional value.


  1. Smoked Salmon

A Protein-Packed Seafood Delight: Embrace the savory goodness of smoked salmon. Not only is it a great source of protein, but it also provides omega-3 fatty acids.

Enjoy it on a whole grain bagel with cream cheese and fresh vegetables for a satisfying and nutritious start to your day.


  1. Tofu Scramble

High Protein Tofu Scramble

Plant-Powered Protein for a Wholesome Morning: For a plant-based protein option, savor a tofu scramble. Sauté tofu with vegetables, herbs, and spices for a flavorful and protein-rich dish.

Wrap it in a tortilla or pair it with whole grain toast for a well-rounded meal.


  1. Nut Butter Toast

Spread the Protein Love: Slather some nut butter, like almond or peanut butter, on whole grain toast for a quick and protein-rich breakfast.

The healthy fats from the nut butter provide sustained energy, while sliced bananas or berries add extra nutrients and deliciousness.


  1. Protein Oatmeal

A Warm and Nutritious Start: Elevate your oatmeal by adding a scoop of protein powder to the mix. This combination offers a satisfying and protein-rich breakfast option. Top it off with your choice of fruits, nuts, or seeds for added flavor and texture.

For a high protein recipe, visit – High Protein Oats Recipe


  1. Protein Bars

Grab-and-Go Protein Goodness: When time is tight, grab a protein bar with at least 15 grams of protein per serving. Look for options with minimal added sugars and whole food ingredients. These convenient bars provide a quick and protein-packed breakfast on the move.

These articles might be helpful – Best Tasting Protein Bars

High Protein Bars


  1. Turkey or Chicken Sausages

Turkey Sausages

Lean and flavorful protein: Switch things up by opting for lean turkey or chicken sausages instead of traditional pork sausages. With approximately 10-15 grams of protein per serving, they make for a tasty and protein-rich addition to your breakfast plate.

Use the non-stick pan or George Foreman Grill and leave the added oil out.

As well as turkey or chicken, try a lean venison sausage with some spice for a different option of protein.


  1. High-Protein Muffins

Baked Goodness with a Protein Twist: Bake your own muffins using protein powder, almond flour, or Greek yogurt for a boost of protein.

Look for recipes that incorporate wholesome ingredients and offer at least 10 grams of protein per muffin. Enjoy these delicious treats guilt-free!


  1. Breakfast Burrito

Wrap Up Your Protein Needs: Wrap up your protein needs in a delicious breakfast burrito.

Fill a whole grain tortilla with scrambled eggs or tofu, black beans, diced vegetables, and a sprinkle of low-fat cheese. It’s a protein-packed breakfast to fuel your day.


  1. Quiche or Frittata

High Protein Quiche

Baked Protein Goodness: Delight in a savory quiche or frittata made with eggs, vegetables, and your choice of protein such as diced ham, turkey bacon, or smoked salmon. These baked dishes offer a protein-rich and versatile breakfast option.


  1. Protein Green Smoothie

Sip Your Way to Protein Paradise: Blend a scoop of protein powder with your favorite fruits, vegetables, and a liquid base like milk or almond milk. These delightful concoctions can provide 15-30 grams of protein per serving, giving you a refreshing and nutritious start to the day.

A protein green smoothie works well in a fasting regime. For more information on fasting, click on – What Is Fasting?


High Protein green smoothie


  1. Breakfast Wrap or Sandwich

Portable Protein Powerhouse: Assemble a breakfast wrap or sandwich with lean protein sources like grilled chicken, smoked salmon, or turkey slices. Add vegetables, avocado, and a spread like hummus or Greek yogurt to boost protein content and tantalize your taste buds.


  1. Edamame or Tofu Breakfast Bowl

Protein in Every Bite: Sauté edamame or tofu with vegetables, such as bell peppers and spinach, in a skillet. Season with soy sauce or desired spices, and serve over brown rice or quinoa for a protein-packed breakfast bowl that will keep you energized throughout the day.



High Protein Breakfasts

What breakfasts are high in protein? There you have it – 19 mouthwatering and protein-rich breakfast options to kick-start your mornings with a healthy and flavorful boost.

From classic choices like eggs and Greek yogurt to creative creations like protein pancakes and tofu scrambles, there’s something to suit every palate.

By incorporating these high-protein breakfasts into your routine, you’ll feel satisfied, and ready to take on whatever the day throws your way. So, rise and shine with these delicious and nutritious breakfast ideas for a power-packed start to your day!


Resources, References And Extra Information

High Protein Custard Toast

Convert Calories To Kilojoules

Meal Prep for Beginners

Study – Beneficial effects of a higher-protein breakfast