About the experts
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Whether you’re looking to lose weight, build muscle, feel fueled up all day—or all of the above—a high-protein breakfast is a key strategy to meet your goals. “I like to use the analogy of a radio dial: when you turn up the protein, hunger goes down,” says
Lindsay Malone, MS, RDN, LD
, a registered dietician and instructor of nutrition at Case Western Reserve University.
Kick-starting your morning with a
high dose of protein
helps you stay full and satisfied throughout the day, she explains. “
Protein also helps support muscle repair and building when paired with exercise,” Malone says. This is important because it supports a healthy body composition—not just generic weight loss. “The percentage of body fat to muscle is more highly connected to health outcomes than weight.”
Muscle also burns more calories than fat—meaning that even when you’re at rest, your metabolism is higher.
A good target for a high-protein breakfast is 30 grams, Malone says. “For many people this seems high, however this number is associated with maintaining muscle as you age and avoiding
sarcopenia [muscle loss]
,” she explains. “It’s also consistent with recommendations from the ‘Green Mediterranean Diet,’ which showed better results for visceral (belly) fat loss than the Mediterranean Diet or General Dietary Guidelines alone.”
How to make a high-protein breakfast
While we want to aim for around 30 grams of protein at breakfast, it’s still important to include other nutrients, says
S
andra Zhang, MS, RDN, LDN
, a registered dietician nutritionist and Pediatric Dietitian at the Frances Stern Nutrition Center at Tufts Medical Center.
She explains that:
-
Carbohydrates
help
maintain normal blood sugar levels, prevent ketosis, and supply energy to the brain, heart, and kidneys.
-
Fats
are building blocks of our cell membrane, hormones, and nervous system—and they’re also a source of sustained energy.
-
Different fatty acids
bring different benefits, such as anti-inflammatory properties.
-
Fiber
is digested slower, which helps with satiety and promotes digestion and gut health.
-
Vitamins and minerals
are crucial for maintaining normal functions and processes within our body, such as using energy that we consume from carbs, fats, and protein.
With all that in mind, our experts offer balanced breakfast ideas that pump up the protein while covering these important nutritional bases.
1. Milk and cereal
Some cereals are loaded with protein, while others have very little. Here are two good options:
-
Kashi GoLean Original
, which has 12 grams of protein and 13 grams of disease-fighting fiber per serving
-
Kellogg’s Special K Protein
, which has 10 grams of protein and 5 grams of fiber per serving
Then, top with a cup of skim milk, which adds about 8 more grams of protein—plus a ton of calcium, vitamin B12 (more than 50% of your daily value!), and other essential nutrients. If you don’t eat or drink dairy products, soy milk is the
highest protein plant-based milk
, with around 8 grams of protein per cup.
For even more of a boost, sprinkle an ounce of dry-roasted sunflower seeds for 5 more grams of protein, as well as the anti-aging vitamin E.
2. Breakfast burrito
Eggs are a
complete protein
, which means they contain all nine essential amino acids that our bodies must get from food, explains
Kim Shapira, MS, RD
, a registered dietician, functional nutritional therapist, and author of
This Is What You’re Really Hungry For
. They add a great protein boost to your favorite burrito recipe—and since they freeze and reheat well, breakfast burritos are perfect for meal prep.
Julia Zumpano, RD, LD, a registered dietician with the Cleveland Clinic Center for Human Nutrition, recommends starting with a sprouted grain wrap, which contains about 5 to 7 grams of protein, depending on the brand.
From there, fill the tortilla with high-protein fillings, such as:
-
2 scrambled eggs
-
1/4 cup of black beans
-
1/4 cup of quinoa or brown rice
-
A spoonful of Greek yogurt (in place of sour cream)
-
Two tablespoons of low-fat cheese
This combo should net you about 30 grams of protein. And don’t forget to include some fiber and nutrient-rich veggies, like diced tomatoes (or pico de gallo), bell peppers, and onions.
3. Peanut butter on toast
Swap butter for 2 tablespoons of peanut butter or
almond butter
, which adds about 7 grams of protein to your meal. Since processed nut butters can be sneaky sources of sugar and other unhealthy ingredients, look for a super-short ingredient list (like the nut and maybe some salt).
For the toast, try using Ezekiel bread, Shapira says. As noted by
Healthline
, this sprouted grain bread is made from a mix of whole grains and legumes (like lentils and soybeans), which adds about 5 grams of
complete
protein per slice—plus more fiber, iron, magnesium, and other nutrients compared to other types of bread.
4. Greek yogurt bowl
Trade a 6-ounce nonfat yogurt for a
Greek yogurt
version to get in about 10 more grams of protein per serving (for a total of 17 grams).
Make your breakfast even healthier by adding fiber-rich berries to naturally sweeten your meal, says Malone. Then sprinkle on some seeds, nuts, and high-protein, high-fiber cereal or low-sugar granola to increase the amount of protein even more.
5. Oatmeal made with skim milk and nuts
Swap water for skim milk (8 grams of protein per cup) and sprinkle on some chopped nuts to help you feel full until lunch.
Try out this high-protein twist on the breakfast staple from
EatingWell
: Cook 1/2 cup of old-fashioned oats with one cup of skim milk and add chopped apple, chopped walnuts, and a dollop of Greek yogurt for a 22-gram protein breakfast. For a sweet twist, sprinkle with cinnamon and drizzle with honey, or, toss in one of these other
healthy oatmeal toppers
you might not have tried.
6. Homemade muffin
Try baking these High-Protein Banana Oat Muffins from
Men’s Journal
, which contain 8 grams of protein per muffin. (Did we mention they are also less than 100 calories and have only 1 gram of fat?) It’s a much healthier alternative to bakery muffins, which can have anywhere from 300 to 500 calories per serving and are usually high in fat, sugar, and sodium.
To further amp up the protein of your homemade goods, spread a split muffin with a tablespoon of peanut butter (for 4 more grams of protein) and enjoy it with a cup of fat-free milk (for another 8 grams).
7. Banana and cottage cheese
Nothing beats a banana for grab-and-go portability, but if you pair it with a protein-rich dairy source, like a single-serving cup of
cottage cheese
, you could add more than 20 grams of protein to your morning meal. Cottage cheese is also a good way to sneak in some calcium and vitamin A.
8. Mini egg muffins
Simplify your morning eggs by swapping out your usual scrambled fare for baked mini egg muffins.
Mix whole eggs or egg whites and vegetables together before putting them in mini muffin tins. Depending on how many eggs you use, these muffins could pack a serious protein punch.
“Make [these] even higher in protein by mixing in cottage cheese” with the eggs, Malone suggests.
9. Bagel with salmon
Turn your morning bagel into a high-protein breakfast by adding some smoked salmon. The salmon not only adds about 5 grams of protein per ounce, but it also has omega-3 fats that can benefit everything from your brain to your skin, according to the
National Institutes of Health
.
Or trade your bagel for whole wheat bread, and you’ll be fuller even longer, thanks to the added fiber (plus gain an extra 3 to 5 grams of protein).
10. Pancakes made with Greek yogurt
Pancakes might not seem like an opportunity for a high-protein breakfast, but a few key ingredient swaps make all the difference. Try making
this
SELF
recipe
that combines Greek yogurt (a known muscle-builder, just like
these 9 other foods
), eggs, whole wheat flour, and blueberries for about 23 grams of protein per serving.
11. French toast made with egg whites
Egg whites and peanut butter are the key ingredients in this high-protein breakfast recipe from
SELF
. Fresh raspberries, unsweetened cocoa powder, and vanilla keep the toast sweet without compromising on protein—one serving has about 21 grams.
12. Waffles or pancakes made with cottage cheese
Just like French toast, a few ingredient swaps are the key to making high-protein breakfast waffles. This
recipe from Damn Delicious
only requires eggs, cottage cheese, oats, vanilla, and salt. One serving has about 20 grams of protein and only 1 gram of sugar.
Malone also recommends her go-to cottage cheese pancakes. “These are awesome and only require a few ingredients and a blender,” she says. Just like the waffle recipe, all you need are eggs, oats, cottage cheese, and vanilla.
13. Chia seed pudding
Chia seeds are one of the best foods to eat in the morning thanks to their high fiber and antioxidant count, according to the
American Society for Nutrition
. Plus, one serving of chia seeds offers up about 4 grams of protein.
This
recipe from Chocolate Covered Katie
only requires three ingredients: milk, chia seeds, and vanilla extract. One serving has just over 5 grams of protein. Still, you can pump up the protein and nutrients with some clever add-ins, according to Zumpano, such as:
-
Collagen protein
-
Berries
-
Chopped walnuts
Or try out one of these delicious
chia seed pudding recipes
you’re bound to love. Not a pudding person? Whip up a yummy
chia jam
.
14. No-bake blueberry bars
Skip the pre-packaged granola bars that are sometimes sneaky sources of sugar, and try making these no-bake high-protein blueberry bars from
Inspired Edibles
instead. Oats, almonds, flaxseed, and almond butter are just a few of the ingredients that contribute to the 8 grams of protein found in each bar.
Pair with a bowl of Greek yogurt, cottage cheese, or eggs for a protein-rich breakfast, or grab a bar for a mid-morning
high-protein snack
.
15. Southwest tofu scramble
Malone recommends this Southwest tofu scramble recipe from the
Minimalist Baker
. Complete with fiber and antioxidant-rich peppers, onions, and turmeric, “I call this a ‘gateway’ tofu recipe for
skeptics
,” she says.
This recipe totals about 16 grams of protein per serving, but you can
sneak in extra protein
with add-ins such as:
-
Black beans, a perfect pairing for the Southwest flavors
-
Nutritional yeast, which adds a cheesy flavor and 7 grams of protein in 2 tablespoons
-
Extra proteins, such as tempeh (vegan-friendly), shredded chicken, or lean sausage
-
Greek yogurt to top in place of sour cream (and you can mix it with a seasoning like chipotle or sriracha for a spicy kick)
16. High-protein overnight oats
“
Bob’s Red Mill
just came out with a high-protein oatmeal where they use a specific type of oat that is higher in protein,” Malone says. The oats have about 60% more protein than regular oats at 10 grams for a 1/3 cup serving. Because these are thick-cut rolled oats, they’re great for using in an overnight oats recipe because they soak up liquid without getting too mushy.
For a proper protein pick-me-up in the morning, combine:
-
1/3 to 1/2 cup of protein oats
-
A scoop of protein powder
-
A tablespoon of chia seeds
-
Enough skim milk, soy milk, or flax milk to cover the oats and protein powder mix (about 2/3 of a cup)
Stir it all up, and the top with a drizzle of almond butter, hemp seeds, and fresh (or frozen) berries, Malone says. The best part? You can make this breakfast—which comes in at around 35 grams of protein—the night before and have it ready to eat first thing.
17. Chicken sausage with veggies
Malone suggests a savory one-pan chicken sausage breakfast. Chicken sausage is lower in fat than other options, like pork sausage, and a great source of protein—roughly 10 grams per sausage link, depending on the size.
Just make sure to check the labels when buying chicken sausage. Aim for a product that is:
-
Low-sodium, ideally around 300 mg of sodium per sausage
-
Nitrate-free (look for terms like “all-natural”)
-
Free of added sugar
To make Malone’s breakfast, use a bit of olive oil to coat cubed sweet potatoes with whatever spices suit your taste. Roast the sweet potatoes for about 15 minutes, then add sliced peppers, onion, and sausage until fully cooked. For an extra boost of protein and fiber, serve over lentils or with a slice of whole grain or Ezekiel bread.
18. Cottage cheese bowl
Cottage cheese is rich in casein protein, Shapira says, a
type of complete protein
that our bodies digest more slowly. That means it helps us feel fuller and energized for longer.
Shapira suggests starting your day with a serving of cottage cheese—a 1/2 cup, which has about 12 grams of protein—and topped with vitamin-rich peaches and flaxseeds, which offer fiber and lignans (an antioxidant).
Or, if you fancy something more savory, Zumpano suggests adding sliced tomatoes, cucumbers, and protein-packed edamame to your cottage cheese.
19. Veggie omelet
With a few tweaks, this already high-protein breakfast classic can become a nutritional powerhouse with some tips from Malone and Zumpano.
Start with two to three eggs—which have about 6 grams of protein each—and mix in:
-
Extra egg whites (3.5 grams of protein each with no extra fat)
-
Chopped spinach
-
Mushrooms
-
Tomatoes
-
Nutritional yeast
-
A sprinkle of feta
“
Eggs
are a complete protein, while the veggies and feta bring antioxidants, fiber, and flavor,” Malone says. The feta, spinach, and nutritional yeast also contain more protein.
20. Shakshuka
Shakshuka is a savory breakfast dish popular in North African and Middle Eastern cuisines. Its main components include a nutrient-rich sauce of tomatoes, red peppers, and onions—spiced to your taste—and protein-packed eggs.
One recipe
from
Desi-licious RD
suggests adding lentils to the sauce as well for an extra 18 grams of protein per cup and plenty of plant-based fiber. For even more protein and other nutrients, you can:
-
Top with crumbled feta
-
Stir in Greek yogurt for a creamy version of the dish
-
Add cooked chicken breast or chicken or turkey sausage
-
Eat with whole or sprouted grain toast
21. Breakfast hash
Breakfast hash is another easy, savory, one-pan breakfast that is a perfect way to use up last night’s leftovers. As
Epicurious
notes in one
recipe
, breakfast hash can be made out of almost anything.
The typical combo for breakfast hash includes a stir-up of potatoes, vegetables, a meat (like shredded chicken or lean sausage), and spices and herbs to suit your taste.
To dial up the protein, you also add:
-
An egg, which you can scramble into the mix or cover and cook, similar to shakshuka
-
A legume, such as chickpeas or lentils
-
Some low-fat cheese, such as feta crumbles
-
A spoonful of Greek yogurt
22. Congee
Congee is a traditional Chinese rice porridge that’s a very popular breakfast across many Asian cuisines (and you’ll find it under different names in certain countries). But the base is typically the same: rice that’s been boiled until it’s reached a creamy, thick consistency.
This recipe
from
Food & Wine
explains the basic building blocks.
From there, it’s easy to customize congee to your taste, including high-protein additions such as:
-
Shredded chicken
-
Miso paste
-
Sliced or cubed tofu
-
Eggs
-
Bone broth
23. Protein smoothie
Whether you’re in a rush or don’t feel like having a full breakfast meal, it doesn’t mean you can’t hit your morning high-protein fix.
Shapira recommends whipping up a protein smoothie with unsweetened
protein powder
, almond butter, frozen berries, spinach, and flax milk. “Great for on-the-go, this combo delivers plant-based protein, antioxidants, healthy fats, and fiber.”
For the milk, make sure to grab flax milk that’s fortified with protein (it can include up to 8 grams per serving). Or choose another high-protein milk, such as skim milk, pea milk, or soy milk. This smoothie offers an estimated 35 grams of protein—and if you want even more, add a scoop of Greek yogurt and a sprinkle of hemp hearts or chia seeds.
For an extra pick-me-up, try out this
protein-rich coffee smoothie
.
24. Protein-boosted avocado toast
Standard avocado toast is a nutrition-packed breakfast on its own.
Avocado
is rich in heart-healthy fats, fiber, and nutrients like magnesium, B vitamins, vitamin K, and more potassium than a banana. Using whole grain or sprouted bread adds even more nutrients, including iron, additional B vitamins, zinc, and about 4 to 7 grams of protein per slice, depending on the brand.
To turn this already healthy breakfast into an ultra-satisfying protein powerhouse, Zumpano recommends topping it with:
-
An egg
-
Fresh mozzarella
-
A turkey or chicken sausage patty or link
Then sprinkle on some greens—like sprouts or arugula—for a bit of crunch and bonus antioxidants.
25. Breakfast quesadilla
Registered dieticians say that a breakfast quesadilla is a nutritious, high-protein way to spice up your morning—as long as you’re conscious about the ingredients you use.
We created a guide to making the
healthiest breakfast quesadilla
that covers your a.m. nutritional bases, including high-protein strategies such as:
-
Using a whole grain, sprouted grain, or corn tortilla
-
Scrambling up a combo of whole eggs and egg whites
-
Filling the wrap up with a lean protein, like shredded chicken or tuna
-
Adding in beans
26. Smoothie bowl
There are so many ways to make a smoothie bowl to suit your taste (or accommodate whatever you have on hand) while meeting a range of nutritional needs first thing in the morning—including protein.
Try combos like:
-
1/2 a banana, frozen berries and/or
acai
pulp (or powder), and some spinach
-
1/2 a banana, peanut butter, and cocoa powder
-
1/2 a banana, pineapple, mango, and spinach
Before you blend, add in your protein boosters, such as:
-
Skim milk or soy milk
-
Greek yogurt
-
Silken tofu
-
A scoop of protein powder (unflavored or flavored to suit your bowl, like chocolate or vanilla)
Whatever mix of milk, yogurt, and/or tofu you use, add it in slowly—you want the blend to be thick and creamy. From there, top with nutritious flavor enhancers, like fruit slices, dried berries, granola, or coconut shavings. Then, include some protein toppings, like:
-
Chia seeds
-
Pumpkin seeds
-
Sunflower seeds
-
A tahini or nut butter drizzle
27. Savory smoothie bowl
If you don’t have much of a sweet tooth, try out a more savory mix of smoothie bowl ingredients, such as:
-
Avocado, cucumber, mixed greens, lemon juice, and herbs
-
Avocado, black beans, a tomato, roasted red pepper, cumin, lime juice (and chili pepper if you’re feeling spicy)
-
White beans, cherry tomatoes, garlic, basil, and lemon juice
Before mixing, add a scoop of unflavored protein powder. As with the sweeter smoothie bowls, use skim or soy milk, Greek yogurt, and/or silken
tofu
, and blend until creamy.
For some high-protein topping ideas that suit savory-style bowls, consider:
-
An egg
-
Pumpkin or sunflower seeds
-
Feta cheese
-
Edamame
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. Keep reading:
-
7 Signs You Might Not Be Eating Enough Protein
-
Which Meat Has the Most Protein? Expert Doctors Have the Answer
-
Things That Happen When You Don’t Eat Enough Protein
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What Is Plant-Based Protein and How to Add More to Your Diet
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27 High-Protein Breakfast Ideas to Kickstart Your Mornings
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