28 High Protein Breakfast Ideas

If your usual breakfast has you feeling famished by 10 a.m., it’s time to update your menu. Adding more protein to your morning meal may help keep your stomach from growling a few hours later. Protein is more satiating than carbs and fat, keeping you feeling full longer.

A study published in the Journal of Dairy Science found that a high-protein breakfast was better at controlling hunger than a high-carb breakfast. The researchers also found that eating more protein at breakfast improves concentration.

How can you incorporate more protein at breakfast? Here’s a list of 27 high-protein breakfast ideas to get you started.

Nutty Banana Protein Smoothie

If you’re short on time, an on-the-go high-protein smoothie may work for you. For your nutty banana protein smoothie, combine 1 cup unsweetened almond milk, 2 tablespoons peanut butter, a banana, 1 scoop of vanilla protein powder, cinnamon, and ice in a blender.

To increase the protein in your shake, swap out almond milk, which has 3 grams of protein per cup, for a higher-protein milk such as cow’s milk, which provides about 8 grams of protein per cup. “You can further increase your protein intake to around 13 grams with ultra-filtered milk,” says Verywell Fit review board expert and registered dietitian Jonathan Valdez, RDN, CDCES, CPT.

Feta and Tomato Egg Muffin Cups

Baked egg muffin cups are the ultimate prep-ahead high-protein breakfast. Start by whisking together eggs, milk, and your favorite seasonings for a flavorful base. After coating each muffin cup with nonstick spray, add sliced grape tomatoes and feta cheese to each cup. Pour the egg mixture over the cheese and veggies and bake in a preheated 400-degree Fahrenheit oven for 20 minutes. 

Use cottage cheese instead of milk to pack more protein into each cup. A half-cup serving of low-fat cottage cheese has 14 grams of protein versus 4 grams in a half-cup of milk.

Chia Pudding

Chia seeds are a good source of fiber, essential fats, and protein and make a great base for a make-ahead breakfast pudding. Chia seeds expand and thicken after soaking in milk overnight, creating a tapioca-like consistency. Use a 4:1 ratio of milk to chia seeds to get the right consistency—1/4 cup of milk for every tablespoon of chia seeds.

Top your chia pudding with blueberries or chopped strawberries for sweetness and chopped walnuts or pecans for crunch. Mix in 1/4 cup of plain, nonfat Greek yogurt before eating your pudding to add 6 more grams of protein.

Salmon Avocado Toast

Salmon avocado toast is a great high-protein alternative to your usual toast and jelly breakfast meal. Toast 100% whole-grain bread and top with sliced avocado, red onion, tomatoes, and smoked salmon. Add a poached egg to your salmon avocado toast to pack in 6 more grams of protein. 

Breakfast Burrito

Filled with sauteed onions, bell peppers, black beans, scrambled eggs, and cheese, the breakfast burrito takes more time to put together, but it’s a flavorful and satisfying meal. Use a mix of whole eggs and egg whites to increase the protein of your breakfast burrito without adding more fat and calories. One whole egg mixed with two egg whites has almost 10 grams of protein, 5 grams of total fat, and 88 calories.

Cottage Cheese Pancakes

Cottage cheese pancakes are a delicious, high-protein take on the classic high-carb breakfast. The basic batter consists of cottage cheese, eggs, flour, and vegetable oil whisked together until smooth and cooked in a skillet like traditional pancakes. Serve with fresh raspberries and blueberries instead of syrup for natural sweetness, fiber, and antioxidants. Mix 2 tablespoons of almond butter into your pancake batter for an extra 6 grams of protein.

Chicken and Sweet Potato Hash

Chicken and sweet potato hash is a great way to use leftover chicken and sweet potatoes. It’s also high in protein, fiber, and antioxidants. Sauté chopped onions and green peppers over medium heat until soft, then add chopped sweet potato and chicken and cook until warmed through. For more flavor and nutrition, add chopped kale and kidney beans or chopped apples and pecans to the skillet when heating the hash. 

Berry-Filled Greek Yogurt Parfait

Nonfat Greek yogurt has more protein than nonfat plain regular yogurt—25 grams versus 14 grams per cup—making it a better choice for a high-protein yogurt parfait. If you’re short on time in the morning, layer the Greek yogurt and berries the night before and add the granola before eating. For a protein boost, sprinkle hemp hearts onto your parfait, adding 2.5 grams of protein per tablespoon.

Grilled Cheese for Breakfast

Grilled cheese is a classic comfort food you can eat for breakfast, lunch, or dinner. Instead of American cheese with 5 grams of protein per ounce, use cheese with more protein, like Swiss with 8 grams per ounce or Muenster with 7 grams per ounce. Add slices of turkey or ham to your breakfast grilled cheese for more protein. Spinach leaves and sliced tomatoes also make healthy add-ins. 

Egg and Cheese Breakfast Sandwich

The egg and cheese breakfast sandwich is a fast and tasty high-protein breakfast. Place one cooked egg onto a toasted 100% whole-wheat English muffin and top with your favorite high-protein cheese. Add flavor, color, fiber, and healthy fat to your sandwich with fresh arugula, roasted red peppers, and slices of avocado. 

Cottage Cheese and Fruit

Cottage cheese is an overlooked high-protein food many consider plain and boring. But its flavor and nutrition make cottage cheese the perfect canvas for a high-protein breakfast. Cottage cheese and fruit is a classic combination, pairing the mild flavored cheese with sweet fruits like pineapple, peaches, and berries. Add pine nuts, hemp hearts, or chia seeds for a little protein boost. 

Breakfast Pita Pizza

Pita bread makes the perfect crust for a personalized homemade breakfast pizza. It’s also a great way to get more veggies into your diet. Top your 100% whole wheat pita bread with vegetables like red onions or mushrooms, sauces like pesto or salsa, and flavorful cheese like goat or feta cheese. Take your breakfast pizza up a notch and crack an egg in the middle before baking. 

Lentil and Veggie Breakfast Bowl

Lentils may not come to mind when thinking about high-protein breakfast ideas, but they’re a rich source of plant protein, fiber, iron, zinc, and folate. Lentils have a mild, earthy flavor and pair well with herbs and spices, roasted vegetables, and whole grains. Quinoa makes a good grain choice for your breakfast bowl, providing a little more than 7 grams of protein per cup.

Mediterranean Toast

Mediterranean toast is another quick, high-protein breakfast idea full of flavor and nutrition. It’s also suitable for people following a vegan diet. Top toasted 100% whole-grain bread with hummus, cucumbers, and roasted tomatoes and season with salt and pepper.  Try other bean spreads like black bean hummus, baba ganoush, or edamame to vary flavor and nutrition. 

Shrimp and Grits

A traditional Southern breakfast dish, shrimp and grits is a high-protein option. Use low-fat milk instead of cream when making your grits to add more protein. Shrimp is loaded with protein—1.5 grams in one medium shrimp—so don’t skimp. Sprinkle parmesan cheese onto your grits to enhance the savory flavor and add a little protein boost.

Quinoa Breakfast Bowl

With a little over 7 grams of protein per cup, quinoa is higher in protein than any other cereal or grain. Its mild and nutty flavor goes well with sweet and savory flavors. Use quinoa like you would other hot cereals like oatmeal, amaranth, or barley. Cook the cereal in milk instead of water to add more protein, and top with dried cranberries and chopped pecans for flavor, fiber, healthy fat, and a little more protein. 

Overnight Oats

Overnight oats are a great timesaver and meal you can make a few days in advance. Combine equal parts rolled oats and milk and refrigerate. Top your overnight oats with chopped almonds, cashews, or peanuts for more protein and healthy fat. If you prefer plant milk, consider making your overnight oats with pea milk, which has 8 grams of protein per cup.

Huevos Rancheros

Huevos rancheros is a traditional Mexican breakfast that consists of a fried egg served on crispy corn tortillas and topped with tomato-chili sauce. It’s a hearty meal full of flavor and high-quality protein. For a protein boost, top your huevos rancheros with black beans. A half-cup serving of black beans adds 7.5 grams of plant protein.

Roasted Cauliflower Frittata

The roasted cauliflower in this frittata adds a slightly sweet and nutty flavor, rounding out the salty and savory flavors from the cheese and eggs. The egg and cheese mixture is poured over the roasted cauliflower in a skillet, cooked on the stove in an oven-safe skillet, and finished in the oven. Serve this savory frittata with a mixed green salad at your next brunch. Chickpeas are a healthy, high-protein add-in for your frittata if you want to give it a boost.

Peanut Butter and Banana Sandwich

A peanut butter and banana sandwich is a healthier take on the classic peanut butter and jelly, replacing the high-sugar jelly with a sweet banana. With two slices of 100% whole-wheat bread and 2 tablespoons of peanut butter, the sandwich provides about 16 grams of protein. Sprinkle 1 tablespoon of unsalted sunflower seeds on your peanut butter sandwich for an extra 1.8 grams of protein.

Tofu Scramble

Tofu, also called soybean curd, has almost 18 grams of high-quality protein in every 1 cup serving. Tofu scramble is a vegan take on scrambled eggs that uses nutritional yeast, garlic powder, and turmeric to mimic the look and taste of traditional scrambled eggs. Add kale, spinach, or sliced tomatoes for color, fiber, vitamin C, and potassium. Black beans and quinoa are good protein boosters for a tofu scramble, too. 

French Toast

Bread, eggs, and milk are the basic ingredients for French toast. Making the liquid dip for your bread with a mix of whole eggs and egg whites boosts protein content in the hot breakfast. Use thicker slices of bread to soak up the liquid without getting too soggy. Instead of sugary syrup, top your French toast with caramelized bananas and walnuts. 

Breakfast Salad

A high-protein breakfast salad is a nutritious way to start the day. Start with veggies such as mixed greens, cucumbers, carrots, and peppers and then add proteins such as beans, eggs, cheese, chicken, or tuna. Top it off with nuts and seeds for an extra kick of protein and healthy fats. Use leftover roasted veggies to reduce prep time for your breakfast salad. 

Protein Coffee

Protein coffee, also called proffee, is a trendy high-protein drink that combines coffee with protein powder or a protein shake. If you like coffee, but have a tendency to skip breakfast, you may want to try protein coffee. Use protein powders and shakes that have no added sugar and few artificial ingredients so you get the protein without unnecessary ingredients. Mix protein powder with water to create a high-protein creamer you can use in hot coffee. 

High-Protein Muffins

You don’t have to limit your protein powder to post-workout protein shakes. Use the supplement to make high-protein baked goods like muffins. Replace 1/4 cup of flour with 1/4 cup of protein powder in your muffin recipe. Protein powder can change the taste and texture of your muffins, and it may take some trial and error to determine the right amount. Add chopped walnuts, pecans, or sunflower seeds to the muffin batter to increase protein content.

Grab-and-Go Breakfast Bars

Protein bars can also help you get more protein for your morning meal. For convenience, choose a ready-made protein bar that uses mostly whole foods without added sugar or too many artificial ingredients. A good grab-and-go breakfast bar should have twice the amount of protein as carbs. Or, make your own grab-and-go high-protein breakfast bars using oat flour, nut butter, protein powder, and a sweetener. 

Egg White and Spinach Wrap

The egg white and spinach wrap is high in protein and low in carbs. Instead of a tortilla, turn the egg whites into a wrap. Whisk together egg whites, flour, and milk to make a batter, and then cook like crepes. Fill your egg white wrap with spinach and Swiss cheese for a delicious and healthy high-protein breakfast. For a higher protein breakfast, add smoked salmon, grilled chicken breast, lentils, or black beans to your wrap.  

Steak and Eggs

Steak and eggs is a hearty breakfast meal packed with protein. Steak makes a better breakfast meat choice than sausage and bacon as long as you use leaner cuts like sirloin. A 3.5-ounce steak and one egg provide 34 grams of protein. A lean burger patty topped with an egg is a budget-friendly version of steak and eggs. 

Bottom Line

Protein is an essential macronutrient found in every cell in your body. Eating higher protein meals may help you achieve health goals like building muscle or losing weight. It may also help you feel full for longer and help you avoid mid-morning slumps. Valdez recommends eating at least 25 grams of protein per meal (think breakfast, lunch, and dinner). He also recommends pairing your protein with fiber to increase satiety and fullness and avoid blood sugar spikes.

When creating high-protein meals, keep them balanced by including healthy sources of carbs (whole grains, vegetables, and fruits) and fats (avocados, nuts, and seeds).