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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.

women flexing in her kitchen with yogurt bowl, fresh berries, G2G bars, egg and avocado.

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 breakfast recipes including breakfast sandwiches, egg bites, cottage cheese egg bites, protein pancakes, hard boiled egg bowls.

High Protein Breakfast Recipes

A list of high-protein breakfast ideas to fuel your day, including recipes with and without eggs.
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High Protein Breakfasts With Eggs

1. Spinach and Egg Breakfast Sandwiches

spinach and egg breakfast sandwiches with spinach, kale and english muffins.

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

  • 12 whole eggs, beaten
  • Two large handfuls of baby spinach, sautéed
  • 6 kale leaves, de-stemmed and sautéed
  • 6 English muffins (whole wheat or sprouted grain)
  • Avocado oil or olive oil to brush English muffins
  • Salt and pepper 

2. Sweet Potato, Brussels Sprout and Turkey Sausage Muffins

Healthy meal prep Sweet Potato, Brussel Sprout and 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

  • 8–10 whole eggs
  • 1 cup sweet potatoes, diced
  • 4 turkey sausage patties, diced
  • 1 cup Brussels sprouts, halved/diced
  • 1–2 tbsp coconut oil 
  • Optional: fresh rosemary

3. Egg Bites with Cottage Cheese

egg bites with cottage cheese as part of high protein breakfast recipes.

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

  • 8 eggs
  • 1 cup cottage cheese
  • ½ cup shredded sharp cheddar cheese
  • ¼ teaspoon fine salt 
  • Pinch of black pepper 
  • Fresh chives, roughly chopped

4. Ham and Cheese Breakfast Casserole

Ham and Cheese Breakfast Casserole as part of high protein breakfast recipes.

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

  • 3 tablespoons and 1 teaspoon butter, divided
  • ½ small yellow onion, diced small
  • ½ medium bell pepper, any color, diced small
  • 1 cup all-purpose flour
  • 1 ½ teaspoons baking powder
  • ½ teaspoon fine salt
  • 1 cup milk, divided
  • 6 large eggs, divided
  • 1 cup shredded cheddar cheese, divided
  • 8–10 ounces diced ham
  • Fine salt and black pepper to taste

5. Sausage Hash Brown Egg Muffins

Sausage Hash Brown Egg Muffins as part of a high protein breakfast ideas.

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

  • 2 ½ cups frozen hash browns
  • ¾ cup diced green pepper
  • ¾ cup diced sweet bell pepper, any color
  • ½ cup diced yellow onion
  • ½ lb. ground pork sausage
  • 8 whole eggs
  • ½ tsp salt
  • ¼ tsp pepper

6. Protein Pancakes

Protein pancakes as part of high protein breakfast recipes.

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

  • 1 cup oats
  • 1 banana
  • 2 eggs
  • ½ cup egg whites
  • 1 teaspoon baking powder
  • Pinch of salt
  • Pinch of cinnamon
  • 1–2 scoops protein powder 
  • 2 tablespoons flax meal

7. Cottage Cheese Egg Scramble

cottage cheese egg scramble as part of high protein breakfast recipes.

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

  • 2 large eggs
  • ¼ cup cottage cheese
  • Crack of pepper, to taste
  • Sprinkle of sea salt, to taste
  • 1 teaspoon olive oil or avocado oil
  • Fresh chives, for serving

8. Hard Boiled Egg and Avocado Bowl 

hard boiled egg avocado bowl as part of high protein breakfast recipes.

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

  • 2 hard boiled eggs, quartered
  • ½ large avocado, chopped
  • 1 tbsp red onion, finely chopped
  • 1 tbsp red bell pepper, finely chopped
  • Drizzle of white balsamic vinegar
  • Drizzle of extra virgin olive oil
  • Flaky sea salt
  • Fresh cracked pepper
  • Crushed red pepper

9. Protein Waffles

protein waffles as part of high protein breakfast recipes.

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

  • 3.5 medium sized bananas
  • 14 scoops Autumn’s Vanilla Protein Powder 
  • 7 eggs
  • ¾ cup zero sugar chocolate chips
  • 2 tbsp vanilla extract

High Protein Breakfasts Without Eggs

10. Protein Overnight Oats

protein overnight oats as part of high protein breakfast recipes.

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

  • 1 cup rolled oats
  • ¼ cup plain or vanilla protein powder
  • 1 tablespoon chia seeds
  • ½ cup Greek yogurt
  • 1.5 cups milk of choice, we used unsweetened almond milk
  • 1 teaspoon vanilla extract
  • 1-2 tablespoons honey or maple syrup
  • Pinch of salt

11. Make Ahead Yogurt Parfait

Make ahead yogurt parfait as part of high protein breakfast recipes.

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

  • 6 oz Greek yogurt
  • ⅓ cup certified gluten free old fashioned oats, raw
  • 1 teaspoon chia seeds
  • 2 tablespoons milk, any kind
  • 1 cup frozen mixed fruit and berries

12. Cottage Cheese Breakfast Bowls

Cottage cheese breakfast bowls as part of high protein breakfast recipes.

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

  • ½ cup 2% cottage cheese 
  • ½ apple, chopped 
  • 1 tbsp chopped walnuts 
  • 1 tbsp maple syrup
  • 1 pinch cinnamon 

13. Protein Smoothie

Protein smoothie as part of high protein breakfast recipes.

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

  • 10 oz. water
  • ¾ cup whole milk skyr (or plant-based greek style yogurt)
  • 1 scoop Autumn’s Vanilla Protein Powder 
  • ½ cup frozen pineapple
  • 1 cup fresh spinach 
  • 1 lemon, juiced and zested
  • ¼-½ cup frozen cauliflower rice
  • 1 inch fresh ginger, peeled and chopped
  • 1 tbsp almond butter
  • 1 tbsp hemp seeds

Get My Full Meal Plan!

A 7-day meal plan with high-protein and high-fiber, family-friendly meals! Plus a complete grocery list to make shopping easier.
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FAQs

Why Is A High Protein Breakfast Good For You?

A high-protein breakfast helps build and repair muscles, supporting overall body function. It also keeps you feeling full longer, stabilizing blood sugar levels and providing sustained energy throughout the day.

How Much Protein Do I need To Eat For Breakfast?

To reach my goals, I typically divide my protein across three meals. For example, if my goal is 130 grams of protein per day, I will start my day with at least 30 grams of protein at breakfast. That said the amount of protein you need for breakfast can vary based on your individual needs. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound (Harvard Health Publishing). To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator.

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four examples of high protein breakfast ideas

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