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13 High Protein Breakfast Ideas

Jumpstart your daily protein goals with a high protein breakfast! Eating enough protein supports lean muscle mass and keeps you energized. I’ve rounded up my favorite high-protein breakfast ideas that will keep you full until lunchtime. Both egg-based and egg-free recipes are included.

I aim for a high protein breakfast every day to kickstart my daily protein intake and keep me full until lunch. Ideally my breakfast consists of 30 to 50 grams of protein.

Protein is a key macronutrient for building healthy muscles and other body tissues. It also helps keep you feeling full throughout the day and supports steady blood sugar levels.

Whether you’re looking to lose weight or build muscle, you’ll see the best results if you pair a high protein breakfast with a workout plan.

To reach my goals, I typically follow a high protein meal plan that divides my protein across three meals. For example, if my goal is 130 grams of protein per day, I aim for at least 30 grams of protein per meal. Additionally, I add two high-protein snacks that are around 20 grams of protein each.

Personally, I don’t count calories, but I do aim for at least 2,000 calories per day. Your needs may vary; for personalized guidance, consult a nutritionist or dietitian.

High Protein Breakfasts With Eggs

1. Spinach and Egg Breakfast Sandwiches

My go-to breakfast meal prep are these easy spinach and egg breakfast sandwiches. Prep them in bulk and store them in the freezer for an easy, protein-packed and veggie-loaded breakfast.

Grams of Protein per Serving: 26 grams

Ingredients

• Eggs
• Spinach
• Kale
• English muffins (whole wheat or sprouted grain)
• Avocado oil
• Salt and pepper 

2. Sweet Potato, Brussels Sprout and Turkey Sausage Muffins

Simple and protein-packed, these breakfast muffins will kickstart your day. Meal prep this simple recipe for a clean breakfast on your busiest mornings.

Grams of Protein per Serving: 23 grams

Ingredients

• Eggs
• Sweet potatoes
• Turkey sausage patties
• Brussels sprouts
• Coconut oil 

3. Egg Bites with Cottage Cheese

These egg bites are one of my favorite high-protein breakfast recipes. Perfect for meal prep, they’re easy to pack and take no time to whip up.

Grams of Protein per Serving: 12 grams

Ingredients

• Eggs
• Cottage cheese
• Shredded sharp cheddar cheese
• Salt
• Pepper 
• Chives

4. Ham and Cheese Breakfast Casserole

A make-ahead breakfast casserole with ham and cheese baked into a pancake-like base. It’s a perfect mix of a baked pancake and an omelet—delicious for breakfast, brunch, or meal prep.

Grams of Protein per Serving: 25 grams

Ingredients

• Butter
• Yellow onion
• Bell pepper
• All-purpose flour
• Baking powder
• Milk
• Eggs
• Shredded cheddar cheese
• Diced ham
• Fine salt and black pepper

5. Sausage Hash Brown Egg Muffins

A simple, meal-prep-friendly breakfast option loaded with protein and veggies. These are delicious and perfect for using whatever vegetables you have on hand.

Grams of Protein per Serving: 14 grams

Ingredients

• Frozen hash browns
• Green pepper
• Sweet bell pepper
• Yellow onion
• Ground pork sausage
• Eggs
• Salt
• Pepper

6. Protein Pancakes

High protein pancakes made with just oats, banana, and eggs—simple, protein-packed and free of refined grains and sugar. 

Grams of Protein per Serving: 24.6 grams

Ingredients

• Oats
• Banana
• Eggs
• Egg whites
• Baking powder
• Pinch of salt
• Pinch of cinnamon
• Protein powder 
• Flax meal

7. Cottage Cheese Egg Scramble

These cottage cheese eggs are a delicious way to change up your morning routine. These fluffy, creamy eggs are simple and packed with protein.

Grams of Protein per Serving: 20 grams

Ingredients

• Eggs
• Cottage cheese
• Pepper
• Sea Salt
• Olive oil
• Chives

8. Hard Boiled Egg and Avocado Bowl 

This hard-boiled egg and avocado bowl brings together creamy avocado, hard-boiled eggs, and fresh veggies for a quick, healthy, low-carb meal packed with protein, healthy fats, and fiber.

Grams of Protein per Serving: 14 grams

Ingredients

• Hard boiled eggs
• Svocado
• Red onion
• Red bell pepper
• White balsamic vinegar
• Extra virgin olive oil
• Sea salt
• Pepper
• Crushed red pepper

9. Protein Waffles

A high-protein waffle recipe that is easy to meal prep for breakfast for the whole week—for both you and your kids.

Grams of Protein per Serving: 30 grams

Ingredients

• Bananas
• Autumn’s Vanilla Protein Powder 
• Eggs
• Zero sugar chocolate chips
• Vanilla extract

High Protein Breakfasts Without Eggs

10. Protein Overnight Oats

These protein overnight oats combine quick-cooking oats, almond milk, chia seeds, and natural sweetener—plus your favorite protein powder for a satisfying, high-protein breakfast.

Grams of Protein per Serving: 21 grams

Ingredients

• Rolled oats
• Plain or vanilla protein powder
• Chia seeds
• Greek yogurt
• Milk
• Vanilla extract
• Honey or maple syrup
• Pinch of salt

11. Make Ahead Yogurt Parfait

Make-ahead fruit and yogurt parfaits are a quick, healthy breakfast solution. Prep them over the weekend for an easy grab-and-go option all week long.

Grams of Protein per Serving: 23 grams

Ingredients

• Greek yogurt
• Gluten free old fashioned oats
• Chia seeds
• Milk
• Mixed fruit and berries

12. Cottage Cheese Breakfast Bowls

Cottage cheese may not be a popular food, but it is extremely versatile and an excellent source of inexpensive protein. Cottage Cheese Breakfast Bowls are a unique, delicious way to have cottage cheese for breakfast.

Grams of Protein per Serving: 13.6 grams

Ingredients

• Cottage cheese 
• Apple
• Chopped walnuts 
• Maple syrup
• Cinnamon 

13. Protein Smoothie

Kick-start your day with this simple ingredient high-protein green smoothie. Smoothies make for a great well-balanced, nutrient-packed, and nourishing meal or snack. 

Grams of Protein per Serving: 29 grams

Ingredients

• Water
• Milk
• Autumn’s Vanilla Protein Powder 
• Frozen pineapple
• Spinach 
• Lemon
• Cauliflower rice
• Ginger
• Almond butter
• Hemp seeds

FAQs

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