These high protein breakfast ideas help you hit your protein goals, starting your day with a satisfying, nutritious meal. Choose from eggs, baked goods, and more, all packed with protein!
In the past, I’ve focused on breakfasts that are quick and easy, healthy, and budget-friendly.
And these breakfast options are still all of those things, BUT they’re also HIGH PROTEIN breakfast ideas!
What are some high in protein breakfast foods?
Whether you want a high protein diet breakfast focused on eggs, oatmeal, smoothies, baked goods, or more, this list of high in protein breakfast foods can help you reach your goals.
WHY EAT A BREAKFAST THAT IS HIGH IN PROTEIN
Before we get to what you should eat for breakfast that is high in protein, let’s talk about why you should aim to eat more protein:
- Protein is the building block of the body. Every body part contains protein – every cell in every organ requires protein. The body does not store protein, so it must be replenished regularly.
- Protein improves your metabolic function.
- And it helps enhance satiety, increases fullness, and reduces cravings!
- Too little protein can lead to issues like muscle loss, fatigue, and a weakened immune system.
- Beginning your day with protein gives you energy for the day.
- And you’re off to a great start for hitting your protein goals!
HIGH PROTEIN BREAKFAST IDEAS WITH EGGS
Check out any list of high protein breakfast ideas, and you’ll probably see all sorts of options for eggs. But eggs on their own aren’t as high in protein as you might expect. That’s why these high in protein breakfast foods combine eggs with something else to create a protein-packed breakfast.
Breakfast Casserole (26.6g per serving). This easy Instant Pot breakfast casserole includes sausage, eggs, cheese, and potatoes. It comes together quickly, perfect for weekend brunch and holidays with the whole family!
Cottage Cheese and Eggs (26g per serving). This cottage cheese and eggs breakfast scramble is my favorite way to start the day! Rich, creamy eggs with a big protein boost? Yes, please! And you don’t even notice the cottage cheese!
Tex-Mex Migas (18.8g per serving). Use this recipe for Tex-Mex migas as a guide and add leftover meat, vegetables, and eggs to tortilla chips for a hearty, yummy, customizable breakfast based around protein and produce. You could even throw in some black beans to this dish!
Bacon Breakfast Sandwich (18.3g per serving). The best breakfast sandwich combines your favorite bread, protein, egg, and cheese. Follow this method to prep sandwiches for the whole week and skip the drive-thru!
Egg Bites (16g per serving). This easy egg bites recipe gives you a yummy handheld breakfast option that’s easy to modify, whether you’re a fan of bacon and gouda or red pepper egg white bites. Skip the expensive coffee shop and meal prep a batch for the week!
OATMEAL HIGH PROTEIN DIET BREAKFASTS
When you think high protein diet breakfasts, oats aren’t necessarily the first thing to come to mind. But oats have some protein on their own, and depending on what you add to them, you can really bump that number up!
Apple Overnight Oats (24.8g per serving). Make these easy overnight oats apple cinnamon jars in 5 minutes and have breakfast ready all week long. Naturally sweetened, they taste like apple pie!
High Protein Oatmeal (17.3g per serving). This protein porridge recipe fuels me for long runs, workouts, and busy days. Adding a touch of sweetness with fruit and maple syrup, high protein oatmeal feels indulgent and keeps me full longer.
Overnight Oats (15.5g per serving). Overnight oats are a great low-prep, filling breakfast. Whether you add fruit, nuts, or even chocolate, it’s a great way to start the day! The options for mix-ins are endless and you can easily make it dairy free with almond milk and dairy-free protein yogurt. I love adding berries like strawberries and raspberries for extra fiber!
Overnight Oats with Chia (10.9g per serving). Make overnight chia and oats for a quick meal prep breakfast full of satisfying carbs, protein, and fiber. Choose your favorite flavor, or make one of each.
Protein Boosters for Oatmeal Recipes:
- Protein Powder. Mixing your favorite protein powder into your oats makes for a delicious high-protein breakfast. You’ll typically get 15-30 grams per serving, depending on the brand.
- Collagen. 1 Tablespoon of collagen will give you an extra 6 grams of protein. This is my favorite brand.
- Nut Butter. A Tablespoon of peanut butter will add 4 grams of protein, and almond butter will add nearly as much at 3.4 grams. Powdered peanut butter also mixes well with oatmeal, with less fat.
- Nuts. Or just add chopped nuts as an oatmeal topping. 2 Tablespoons of chopped almonds will give you 4g of protein, and the same amount of chopped walnuts or pecans will add another 2 grams.
- Seeds. Adding chia seeds is a great way to add an extra punch of nutrients, with 2g of protein per serving. Hemp seeds (3g per Tablespoon) or flax seeds (1.3g for a Tablespoon of ground flaxseed) are also options for adding protein and nutty flavor.
SMOOTHIE IDEAS FOR A HIGH PROTEIN BREAKFAST
Smoothies are a great way to get some of your produce for the day – combining fruits and veggies with strategic protein ingredients means you have plenty of delicious options for high protein non egg breakfasts!
Green Maca Smoothie (19.8g per serving). In a green maca smoothie, the nutty flavor of maca root powder paired with peanut butter and fruit makes for a delicious and easy way to add this adaptogen to your morning.
Cheesecake Blueberry Smoothie (16.7g per serving). This easy cheesecake blueberry smoothie tastes like dessert! Sweet blueberries and banana mix with tangy yogurt and cottage cheese for a simple creamy treat. (And you won’t even notice the cottage cheese texture!)
Chocolate Peanut Butter Smoothie (10g per serving for basic, 39g per serving for boosted). This peanut butter chocolate protein shake is smooth, creamy, and delicious! With 5 simple ingredients, it’s satisfying and indulgent. (Add the optional protein boosters and you’ve got a treat with 39g of protein!)
Gingerbread Smoothie (12.1g per serving). This gingerbread smoothie recipe is a yummy holiday treat that’s still healthy enough for breakfast! Enjoy the flavors of Christmas with this sugar-free smoothie.
Pumpkin Smoothie (12.1g per serving). Treat yourself to a healthy pumpkin smoothie recipe that is vegan and paleo, with the option to make it green by adding spinach.
Eggnog Smoothie (12.9g per serving). Enjoy the deliciousness of eggnog year-round with this protein-packed eggnog smoothie recipe. Made with wholesome ingredients and nothing artificial, this holiday treat is easy to love!
Note: Simple swaps like adding Greek yogurt instead of plain regular yogurt bump the protein up by 3-4 grams per ¼ cup. You’ll get a similar increase in protein by using cottage cheese, like in the blueberry smoothie above. Adding collagen is another easy option to boost the protein in smoothies.
MORE HIGH IN PROTEIN BREAKFAST FOODS
If you thought there was no way to enjoy baked goods for a high protein breakfast, think again! These recipes include some intentional substitutions to maximize the protein per serving.
Waffles with Protein (27g per serving). Can you make waffles with protein? You can with this high protein waffles recipe! Oats, Greek yogurt, eggs, egg whites, and protein powder blend together for a satisfying, protein-rich breakfast.
Protein Pancakes (14g per serving). No need to make protein pancakes from protein powder – this recipe uses simple, real food ingredients to help you hit your protein goals with a delicious, filling breakfast.
Yogurt Parfait (19.1g per serving). Make this quick and easy parfait with creamy yogurt, sweet fruit, and crunchy granola. Choose a seasonal fruit and grab a spoon!
Protein Muffins with Fruit (14g per serving). These protein muffins combine a classic easy muffin recipe with simple swaps to boost the protein, giving you a light and fluffy muffin to hold you over until lunch.
COMPLETE BREAKFASTS WITH HIGH PROTEIN
If your goal is a 30 g protein breakfast, none of these on their own will get you there (although some are close). To bridge that gap to hit your protein goal, add one of these protein sources on the side:
Protein Banana Nut Bread (11.7g per serving). Turn brown bananas into protein banana nut bread for a tasty way to get more protein! Moist, tender, and nutty, you’ll want to sneak a second slice.
Breakfast Sausage (12.6g per serving). Make delicious homemade breakfast sausage with this quick and easy recipe using ground meat and seasonings. You’ll have a juicy, meaty side to enjoy with scrambled eggs or on a breakfast sandwich.
Oven Bacon (4.3g per serving). Learn how to cook bacon in the oven so it’s perfectly crispy and mess-free! Skip the greasy mess on the stovetop and bake bacon instead.
Protein Bread (8.2g per serving). This high protein bread recipe gives you 8 grams of protein per sandwich round, lower carbs than typical white bread, and it tastes amazing! It’s the best base for your next sandwich or toasted to enjoy with eggs.
Even more options for high protein breakfast sides:
- Ham or Canadian bacon
- Yogurt, especially Greek yogurt
- Collagen in coffee or stirred into oats
- Peanut butter powder added to oats or smoothies
HIGH PROTEIN BREAKFAST FAQS
What are the best vegan high protein breakfasts?
Smoothies are fairly easy to make vegan and high protein, and so are many of the oatmeal recipes – use dairy-free milk and plant-based protein powder, and try some of the other protein boosters mentioned above.
Can you do high protein breakfast meal prep?
Absolutely! The oat recipes and baked goods are perfect for making ahead of time so you have breakfasts that are high in protein all week long.
LEARN MORE ABOUT PROTEIN
- Cheap High Protein Diet Meals
- How to Eat 100g of Protein a Day
- Grocery List of Protein Foods on a Budget
- Cheap High Protein Foods
- How to Eat High Protein without Eating High Fat
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