13 High-Protein Breakfast Ideas
Starting my day with a high-protein breakfast helps me feel energized, satisfied and fueled for whatever’s ahead. I’ve rounded up my favorite protein-packed breakfast recipes that are perfect for busy mornings and staying full until lunchtime. This roundup includes both egg-based and egg-free options, so there’s something for everyone.
High-Protein Breakfast Recipes
1. Spinach and Egg Meal Prep Breakfast Sandwich
These spinach and egg breakfast sandwiches are one of my favorite high-protein recipes for breakfast because they’re easy to prep ahead and keep me full for hours. I love making a batch, stocking the freezer, and having a veggie-packed, protein-rich breakfast ready to go on busy mornings. These reheat well and are great to prep ahead of time.
Grams of Protein per Serving: 26 grams
2. Sweet Potato, Brussels Sprout and Turkey Sausage Muffins
These breakfast muffins are loaded with protein and sauteed veggies, making them one of my favorite grab-and-go options for busy mornings. They’re simple, satisfying and easy to prep ahead, plus they’re super customizable – use whatever protein or veggies you have on hand! Feel free to sub black beans or lentils if you’d prefer to omit the turkey sausage.
Grams of Protein per Serving: 23 grams
3. Egg Bites With Cottage Cheese
I make these egg bites regularly, and they’re one of my favorite gluten-free, high-protein foods. These have very minimal ingredients and are perfect for meal prep. They’re easy to pack and take no time to whip up.
Grams of Protein per Serving: 12 grams
4. Ham and Cheese Breakfast Casserole
This make-ahead high-protein breakfast casserole combines ham and cheese baked into a pancake-like base. It’s a perfect mix of a baked pancake and an omelet. If you’re looking for a hearty and delicious breakfast option, this is for you.
Grams of Protein per Serving: 25 grams
5. Sausage Hash Brown Egg Muffins
This is a simple, meal-prep-friendly breakfast option loaded with protein and veggies. These egg muffins are delicious and perfect for using whatever vegetables you have on hand. Customize them any way you like.
Grams of Protein per Serving: 14 grams
6. Protein Pancakes
If you like a sweet option for breakfast, these high-protein meal prep pancakes are perfect. They’re made with oats, bananas and eggs. They’re a simple, protein-packed option and free of refined grains and sugar. I personally love to top with some peanut butter and fresh fruit (like blueberries or raspberries) for some healthy fats and color.
Grams of Protein per Serving: 24.6 grams
7. Cottage Cheese Scrambled Eggs
Cottage cheese is a great addition to your morning eggs! These fluffy, creamy eggs are simple to make and packed with protein. Add some bell pepper for color and serve with a side of whole wheat toast and smoked salmon if you’re looking for a little more protein and some whole grain carbs! You could easily turn this into a tofu scramble or serve it in tortillas – this is a breakfast staple that can be served many different ways!
Grams of Protein per Serving: 20 grams
8. Hard-Boiled Egg and Avocado Bowl
This hard-boiled egg and avocado bowl combines creamy avocado, hard-boiled eggs and fresh veggies. It’s a quick, healthy, low-carb meal packed with protein, healthy fats and fiber. Add some chickpeas or top with feta; this is another very customizable option.
Grams of Protein per Serving: 14 grams
9. Chocolate Chip Protein Waffles
My kids love sweet breakfast foods, and I love knowing they’re getting enough protein every morning! This high-protein waffle recipe is the perfect compromise. If you prefer a sweet option for breakfast but need more protein, this recipe is worth a try. I love that it only requires a few basic ingredients that I always have on hand!
Grams of Protein per Serving: 30 grams
10. Protein Overnight Oats
Protein overnight oats are a staple in my breakfast prep – and they just get better as you let them sit! Combine quick-cooking oats, almond milk, chia seeds and natural sweetener, plus your favorite protein powder for a satisfying, high-protein breakfast. I love to top these with pumpkin seeds, nuts, granola and fresh fruit. If you’re looking for a plant-based or vegetarian breakfast option, these are great.
Grams of Protein per Serving: 21 grams
11. Make-Ahead Fruit and Yogurt Breakfast Parfaits
These make-ahead fruit and yogurt parfaits are a quick, healthy breakfast solution. You can easily prep them over the weekend for a quick grab-and-go option all week long.
Grams of Protein per Serving: 23 grams
12. Cottage Cheese Breakfast Bowls
Cottage cheese is extremely versatile and an excellent source of inexpensive protein. These bowls offer a unique, delicious way to have cottage cheese for breakfast. Top with whatever you like (I prefer apples, walnuts, maple syrup and cinnamon!). Serve with something like frittata or avocado toast if you’re looking for higher protein content and more satiety.
Grams of Protein per Serving: 13.6 grams
13. Citrus Green Protein Smoothie
If you like to kick-start your day with a high-protein smoothie, this is a great recipe to try. Smoothies make for a great, well-balanced, nutrient-packed and nourishing meal or snack. They can also easily be made relatively low-calorie and low-fat. Customize this one any way you like!
Grams of Protein per Serving: 29 grams
High Protein Breakfast Recipes
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FAQs
How much protein should you eat at breakfast to build muscle?
For muscle building and maintenance, I recommend aiming for about 25-40 grams of protein at breakfast or brunch. This amount helps stimulate muscle protein synthesis and sets the tone for hitting your protein needs throughout the day, which becomes even easier when you follow it up with high-protein meals, like chicken-based lunches and simple dinner prep options.
Should I eat a high-protein breakfast before or after my workout?
Both can work, and it really depends on timing and personal preference. I generally prefer to avoid fasted exercise. If I don’t feel ready for a full breakfast before my morning workout, I’ll aim for a pre-workout snack that includes about 15 grams of protein and 30 grams of carbohydrates. This combination ensures I have both immediate energy and sustained fuel to power through the workout. Aim to eat protein and carbohydrates within 45-60 minutes post-workout to rebuild your muscle glycogen stores.
How can I get 30-40 grams of protein for breakfast?
Hitting 30-40 grams of protein is easier when you combine sources, such as eggs with egg whites, Greek yogurt with protein powder or cottage cheese with nuts and seeds. Protein smoothies, breakfast burritos, breakfast sandwiches, omelettes and meal-prepped egg bakes are also simple ways to boost protein without overthinking it.
What are some good protein sources to add to oatmeal?
I love stirring in protein powder or Greek yogurt once the oatmeal is cooked for an easy protein boost. Other great options include cottage cheese, nut butters, chia seeds, hemp hearts or serving oatmeal with a side of eggs or egg whites. These are great options to keep you full and help you reach your weight loss goals.
Is protein powder good for you?
Protein powder can be a convenient and effective way to help meet protein needs, especially on busy mornings. I always recommend choosing a high-quality option with minimal ingredients and using it to supplement whole food protein sources, not replace them entirely. If you’re looking for a high-protein option that’s convenient for on-the-go, you might also try hard-cooked eggs, chia pudding, Greek yogurt cups and protein shakes.
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