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There’s a reason for the tried-and-true motto that breakfast is the most important meal of the day. Not only is it your body’s first opportunity to get nutrients, but it sets you up to make better food choices for every other meal (and snack). Plus, if you up your protein first thing in the morning, it’ll keep you full and satisfied.
Your body needs protein throughout the entire day, but it’s especially important to get enough in the morning. “It’s like filling your gas tank before a road trip,” says Amanda Sauceda, RD, the founder of The Mindful Gut. Increasing the amount of protein in your diet even slightly, from 18 to 20 percent of your total calories for the day, can help improve the quality of food choices you make, including fewer refined grains and added sugar and more green veggies, a study published in Obesity found.
Protein is also important for muscle strength and repair, says Mackenzie Burgess, RDN, the owner of Cheerful Choices. So, if bulking is one of your fitness goals, you need to work more protein into your diet, stat. “Protein supplies our body with amino acids needed for the production of numerous important hormones, such as insulin and serotonin” she adds.
Another reason to stock up on this macronutrient? Protein helps with blood sugar control, as it takes longer for your body to digest and absorb. It hits your bloodstream at a slower rate, providing a steady, prolonged source of energy, says Roxana Ehsani, RD, a national media spokesperson for the Academy of Nutrition and Dietetics. As a result, you’ll be less likely to mindlessly snack.
Now, when it comes to getting good quality protein at breakfast, eggs are an obvious choice, but Burgess also recommends leveling up your intake by trying Greek yogurt, smoked salmon, protein powders, nuts, and nut butters. It’s also important to incorporate a mix of fiber-loaded, plant-based protein like peas, spinach, avocado, and lima beans, adds Sauceda.
Meet the experts: Amanda Sauceda, RD, is the founder of The Mindful Gut. Mackenzie Burgess, RDN, is the owner of Cheerful Choices. Roxana Ehsani, RD, CSSD, LDN, is a nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics. Kelsey Lorencz, RDN, is a nutritionist and owner of Eating With Heart Nutrition.
How Much Protein You Should Eat In The Morning
“Eating 15 to 30 grams of protein at breakfast is a great way to regulate your blood sugar and stay satisfied and focused throughout the morning,” reiterates Kelsey Lorencz, RDN, the founder of Eating With Heart Nutrition. “Protein helps slow down the digestion and absorption of carbs, so you’ll feel more energized and alert after your meal.”
Bonus? If you want to lose weight, protein has the added benefit of helping you preserve lean muscle mass while losing fat, she notes. While the actual amount of protein you need depends on your current body weight, Lorencz says including at least 15 to 20 grams in your meals and an extra five to 10 grams in your snacks can help you maintain energy (and satiety) throughout the day
The Benefits Of Eating Protein At Breakfast
Not only does protein keep you satisfied and satiated, but, again, protein can also help you eat less throughout the day. For example, people who started their days with between 30 to 39 grams of protein ended up eating 175 fewer calories at lunchtime in one 2014 study published in The FASEB Journal of 34 healthy women.
And dieters who upped their protein intake to 40 percent of their daily caloric intake burned more calories and fat over 32 hours, compared to people on a standard American diet, according to another study in The American Journal of Clinical Nutrition.
50 Best High-Protein Breakfast Ideas
Still, if you’ve ever tried following a high-protein diet (or simply eating more of the macro), you know that increasing your protein intake isn’t always easy, especially if you don’t have your recipe arsenal stocked with high-protein breakfast ideas.
Enter: nutritionists, bloggers, and chefs. They’re here to offer their high-protein breakfast ideas, from sweet and savory options to vegan or paleo picks. Just keep in mind that the nutrition facts are approximate—some of the numbers might change depending on the specific brands you choose. The best part? There’s something everyone will love on this list.
1. Protein Oatmeal Muffins
Homemade muffins made with eggs, fruit, oats, and protein powder make for a great grab-and-go, protein-packed breakfast, says Maggie Michalcyzk, RDN, the recipe developer behind Once Upon a Pumpkin. “Easy to make ahead of time, protein oatmeal muffins can be flavored with different fruit like banana, apples, blueberries, and pumpkin,” basically anything you have in your fridge. Plus, protein oatmeal muffins pair perfectly with a spoonful or two of your favorite nut butter for an additional punch of added protein. Yum!
Per serving: 175 calories, 15 g protein, 3 g fat, 25 g carbs, 4 g fiber
2. Power Breakfast Bowl
Made with Applegate Naturals Genoa Salami, avocado, hard-boiled eggs, olives, spinach, and tomatoes then topped with a drizzle of Italian dressing, this breakfast bowl will keep you satiated and satisfied. “Applegate is my choice when it comes to meats because they are 100 percent natural with no chemical nitrates or nitrites and humanely raised with no antibiotics ever,” says Michalcyzk. Adding a hard-boiled egg and salami slices takes the protein up a notch giving this bowl more staying power for your morning.
Per serving: 273 calories, 23 g protein, 13 g fat, 24 g carbs, 8 g fiber
3. Breakfast Quesadilla
Skip the usual slices of toast and instead, make a high-protein breakfast quesadilla using black beans, cheese, scrambled eggs, spinach, turkey bacon, and whole-wheat tortillas. Place on a pan to heat until the cheese is melted and then top with sliced avocado. “Black beans are a great source of plant-based protein,” says Michalcyzk, “in addition to the protein in these quesadillas from the eggs and turkey bacon [too].”
Per serving: 360 calories, 17 g protein, 6 g fat, 40 g carbs, 11 g fiber
4. Breakfast Wrap
Spread hummus on a whole-grain tortilla and top with avocado, cheese, chicken breast or turkey slices, and spinach for a satisfying and protein-packed breakfast that is easy to make and completely customizable based on what you have on hand.
Michalcyzk adds that “hummus helps to add more protein to anything.” So if you are looking for a low lift way to add more protein to breakfast or any meal for that matter, try a dollop or two of hummus.
Per serving: 246 calories, 21 g protein, 10 g fat, 35 g carbs, 8 g fiber
5. Blueberry Protein Oatmeal
Oatmeal on its own is a delicious breakfast full of fiber and whole grains, but you can round it out and amp up the nutrition by adding protein-packed ingredients like flax meal, chia seeds, soy or almond milk, or protein powder, says Kimberly M. Neva, RD, a nutritionist and bariatric specialist at Rush University Medical Center. Her favorite is 1/3 cup oats topped with one scoop protein powder, one tablespoon flax seeds, and 1/2 cup blueberries. That’s right, you can stir flavored or unflavored protein powder right into your oatmeal.
Per serving: 329 calories, 21 g protein, 11 g fat, 50 g carbs, 8 g fiber
6. Oat Yogurt Cups
Another option to increase the protein in your oatmeal is to add a couple of dollops of Greek yogurt, Neva says. Sprinkle with cinnamon for extra flavor. “This packs 11 grams of protein per serving and is easy to take on the road with you,” she says. “Plus, you get filling fiber and healthy probiotics.” One serving is 1/3 cup oats and four ounces of flavored, low-fat Greek yogurt.
Per serving: 196 calories, 15 g protein, 5 g fat, 33 g carbs, 6 g fiber
7. RXBar
No time to make breakfast? Consider a well-rounded protein bar, like one of these RxBar varieties. They lean on simple ingredients—egg whites, almonds, cashews, and dates—to provide you with enough energy to fuel your morning until you can settle in for a solid lunch. Pair one with a banana or apple for a more well-rounded nosh.
Per serving: 210 calories, 12 g protein, 9 g fat, 23 g carbs, 5 g fiber
8. Mini Egg Frittatas
If eggs for breakfast sounds boring, try these individual frittatas, Neva says. Mix two whole eggs and one extra egg white together with two ounces of sautéed vegetables. For even more protein, add three ounces of turkey sausage. Simply pour the mixture into muffin tins and bake at 350 degrees Fahrenheit until you can insert a knife in them and it comes out clean (in a standard-size muffin tin, that will be about 20 to 25 minutes). One serving is two egg cups. These are a perfect option if you’re not a morning person, as they can be made ahead and then reheated quickly on your way out the door, she adds.
Per serving: 353 calories, 31 g protein, 17 g fat, 17 g carbs, 2 g fiber
9. Turkish Fried Egg
Looking for a unique flavor? Try this modified version of a popular Turkish dish, courtesy of Marina Rösser, a senior nutrition specialist for the fitness and diet app Freeletics. Sauté red onion, garlic, frozen spinach, and sliced chili peppers in a little olive oil. Once the veggies are soft, add an egg and finish cooking. Top with full-fat Greek yogurt, lemon juice, and salt. “The combination of creamy yogurt, fragrant olive oil, spicy chili, and lemon is irresistible,” she says.
Per serving: 200 calories, 15 g protein, 12 g fat, 11 g carbs, 1 g fiber
10. Cottage Cheese Bowl
When it comes to increasing your protein intake, low-fat cottage cheese is an option many people overlook. The nutrition, taste, cost, and ease of preparation make it a great addition to your breakfast rotation, Rösser says. (Note: Low-fat cottage cheese has more protein per serving than full-fat, although both are great options.) She recommends filling a bowl with one cup cottage cheese, mixing in 1/4 cup black beans, and topping with tomatoes, paprika, salt, and pepper.
Per serving: 240 calories, 28 g protein, 5 g fat, 20 g carbs, 4 g fiber
Check out these three cottage cheese bowls for inspiration:
11. Chocolate Peanut Butter Porridge
Sometimes you just have to have something sweet for breakfast and with this simple dish you can have your protein and the taste you crave, Rösser says. Mix together 1/3 cup cooked oats, two tablespoons natural peanut butter, one teaspoon dark cacao powder, and 1/2 banana. Top with yogurt or your choice of milk.
Per serving: 363 calories, 16 g protein, 20 g fat, 52 g carbs, 4 g fiber
12. Minty Quark Shake
Never heard of quark? It’s a German-style yogurt, similar to Greek yogurt, but with more protein and a texture like cheesecake. This thicker consistency makes it ideal for whipping up a decadent, creamy protein shake. Rösser’s favorite concoction: 1/2 cup Quark, 1/4 cup cucumber, a few mint leaves, a 1/4 cup of milk, and a pinch of salt.
Per serving: 109 calories, 15 g protein, 3 g fat, 6 g carbs, 0 g fiber
13. Shakshuka
This egg, onion, and tomato dish is a breakfast staple in Israel. In fact, the name literally means “breakfast,” Rösser says. Simply cook a sauce of 1/4 cup sliced onions, 1/2 sliced red bell pepper, one tomato, and 1/4 teaspoon paprika. Place two cooked eggs on a slice of whole-grain bread and smother it in the sauce. Top with parsley leaves, chili flakes, salt, and pepper for more flavor.
Per serving: 237 calories, 17 g protein, 10 g fat, 21 g carbs, 4 g fiber
14. Crunchy Scrambled Eggs
Take your basic scrambled eggs to the next level by adding two tablespoons of seeds (pumpkin, sunflower seeds, and/or flax), four chopped cherry tomatoes, and 1/4 cup of arugula to two cooked eggs. This combo adds protein, fiber, flavor, and a satisfying crunch to an otherwise ordinary dish, Rösser says.
Per serving: 219 calories, 16 g protein, 16 g fat, 3 g carbs, 1 g fiber
15. Smoked Salmon Toast
Fish is an excellent breakfast food. Not only does it have a ton of protein, but the healthy omega-3 fats can help everything from your skin to your brain. Breakfast is all about simplicity, so Rösser recommends keeping things easy by putting three ounces of smoked salmon or trout on one slice of whole-grain toast. Optional toppings include cottage cheese, grated horseradish, dijon mustard, chopped parsley, chopped dill, chopped chives, lemons, or salt and pepper.
Per serving: 169 calories, 20 g protein, 5 g fat, 11 g carbs, 2 g fiber
16. RXBar A.M. Oats
Back at it again with another win for an 0n-the-go option is RxBar with their A.M. Oats, which get a boost of protein from added egg whites. Stored in convenient cups, all you do is add water to the company’s signature ingredients. Take the maple variety, for instance. (There are also vanilla almond, apple cinnamon, and chocolate flavors.) Its only ingredients are oats, almonds, dates, egg whites, maple sugar, cinnamon, and sea salt. Not bad for a quick breakfast!
Per serving: 250 calories, 12 g protein, 8 g fat, 35 g carbs, 6 g fiber
17. Yogurt Parfait
Start your morning off right with a simple parfait made of a container of plain Greek yogurt, 1/4 cup berries and 1/4 cup muesli, says Sonja Kukuljian, PhD, RD, the director of science and nutrition at Noumi. Muesli is a whole-grain cereal often eaten uncooked. There are lots of variations, so pick one high in fiber and low in sugar; Kukuljian suggests one containing barley, since it’s got both fiber and protein.
Per serving: 188 calories, 7 g protein, 8 g fat, 23 g carbs, 3 g fiber
18. Poached Eggs on Sourdough
Put a twist on standard eggs by poaching an egg and adding a little vinegar to the water, Kukuljian says. Add a slice of whole-grain sourdough toast (a source of pre- and probiotics) and one teaspoon of olive oil, and you’ve got a healthy, filling meal.
Per serving: 173 calories, 9 g protein, 9 g fat, 15 g carbs, 2 g fiber
19. Crustless Mini Quiches
You can’t go wrong with eggs and veggies in the morning, and you can get both in these grab-and-go crustless quiches, says certified nutrition specialist Jennifer Clemente, who runs Body Bliss Nutrition. Simply mix six eggs with any type of vegetables you like—she likes to add 1/4 cup chopped sweet potato, one asparagus spear, 1/2 cup kale, and 1/4 cup red onion are her favorites—add seasonings like garlic, sea salt, parsley, and cilantro. Bake in the oven at 350 until you can insert a knife in them and it comes out clean. This makes three servings loaded with fiber, protein, and an incredibly wide range of nutrients including vitamins A, C, E, K, B1, B2, B6, and B12, as well as folate and chromium, she says.
Per serving: 190 calories, 12 g protein, 9 g fat, 11 g carbs, 2 g fiber
20. Collagen Shake
In the world of protein powders, collagen deserves more love, Clemente says. Collagen powder is pure protein that’s flavorless and dissolves well in shakes. She likes to blend two scoops unflavored collagen powder with one cup plant milk, 1/2 cup berries, one tablespoon chia seeds, and one tablespoon nut butter.
Per serving: 384 calories, 32 g protein, 18 g fat, 22 g carbs, 11 g fiber
21. Amped-Up Avocado Toast
Avocado toast has long been a trendy breakfast food, and with good reason. It provides a healthy dose of fats and fiber. But it can be improved, says Alana Kessler, RDN, the founder of Be Well by Alana Kessler. Give yours a nutritional boost by putting one cooked egg and 1/4 avocado on top of one slice of whole-grain toast and sprinkling with one tablespoon of nutritional yeast. This adds filling protein and B vitamins.
Per serving: 270 calories, 15 g protein, 15 g fat, 20 g carbs, 8 g fiber
22. Protein Pancakes
Your fave breakfast dish is packed with protein courtesy of this recipe from Charlie Seltzer, MD, a doctor specializing in weight loss. Simply blend these ingredients until smooth: 1/2 cup each of egg whites, oatmeal, and 1% cottage cheese along with one teaspoon baking soda. Cook the batter like a pancake, approximately one minute each side or until browned. These pancakes contain lots of protein for the amount of calories.
Per serving: 320 calories, 35 g protein, 5 g fat, 32 g carbs, 4 g fiber
23. Chocolate Pomegranate Overnight Oats
If cooking oatmeal in the mornings sounds like a pain (no judgment here!), overnight oats are the perfect solution. Try this nutrient-rich, protein-packed variety, courtesy of Lauren Harris-Pincus, RDN, the author of The Protein-Packed Breakfast Club. Combine 1/3 cup oats, one cup unsweetened almond milk, four ounces plain Greek yogurt, one teaspoon chia seeds, one scoop chocolate whey protein powder, and a sprinkle of pomegranate seeds. “The balance of protein and fiber from the oats and fruit will delay digestion and help to keep your energy levels up much longer than a high-carb meal, plus the chia seeds absorb up to 10 times their weight in water to help keep you full,” she says.
Per serving: 415 calories, 30 g protein, 15 g fat, 42 g carbs, 8 g fiber
24. Frozen Protein Waffles + Toppings
And you thought frozen waffles were a thing of your middle school past. Pop two high protein frozen waffles in the toaster for a breakfast that will keep you fueled until lunch. One great option? Kodiak Cakes Power Waffles. Want to up the ante on your protein content even more? Spread with nut butter, add a dollop of Greek yogurt, and a sprinkle of hemp seed, and hit the road.
Per serving (2 waffles): 240 calories, 12 g protein, 12 g fat, 27 g carbs, 3 g fiber
25. Protein Breakfast Sandwich
When you hear “breakfast sandwich,” you probably think egg McMuffins. Seltzer’s sandwich recipe, however, packs in the protein and fiber for minimal calories without sacrificing taste. Start with one toasted high-fiber English muffin. Add an egg, a slice of cheese, and two slices of Canadian bacon or ham.
Per serving: 365 calories, 30 g protein, 18 g fat, 27 g carbs, 8 g fiber
26. Eggs-n-Greens
Leafy green vegetables are one of the best foods you can eat for your health. Try them as a nest for eggs, as recommended by Brooke Alpert, RD, the author of The Diet Detox. Grab several large handfuls of greens (spinach, kale, mustard, etc.), and put in a hot pan. Stir until wilted, about one minute. Top with two eggs cooked to runny-yolked perfection. Add a little salt and pepper, and enjoy.
Per serving: 192 calories, 15 g protein, 8 g fat, 14 g carbs, 2 g fiber
27. PB Banana Protein Flatbread
Toast a high-fiber flatbread (try Carbonaut Low Carb Seeded Bread, which packs six grams of fiber) for three to four minutes. Combine three tablespoons powdered peanut butter (like PB2 brand), one tablespoon vanilla protein powder (like Vital Proteins Collagen Whey), and 1/2 packet stevia, adding two to three tablespoons water and stirring until it’s spreadable but not runny. Spread mixture onto the flatbread and top with a 1/2 a banana, sliced, and a sprinkle of cinnamon.
Per serving: 200 calories, 19 g protein, 5 g fat, 22 g carbs, 8 g fiber
28. Omelet
Omelets are a great way to combine eggs with flavorful veggies, meats, and cheeses for a protein-packed nutritious breakfast. “My favorite omelette is two eggs cooked with 1/4 cup mushrooms, 1/4 cup chopped onions, and one ounce of feta cheese, topped with basil and tomatoes,” says Elin Östman, PhD, a nutrition researcher and the founder of Good Idea. “Eggs are a great source of protein, the different colored veggies are packed with polyphenols, and the cheese provides calcium and flavor.”
Per serving: 215 calories, 16 g protein, 15 g fat, 5 g carbs, 1 g fiber
29. Tofu Scramble
Surprise: Scrambles don’t have to be eggs. You can still get the flavor and protein by subbing 3/4 cup tofu for eggs, says Shahzadi Devje, RD, a nutritionist and certified diabetes educator in Canada. Not only does tofu provide protein, but it’s also a great source of calcium, magnesium, iron, and zinc, she says. All you do is mash firm tofu and stir in a mixture of sautéed onion, garlic, and red bell pepper (or your veggies of choice). Then cook on the stove. She recommends serving your scramble with either sprouted grain bread, roti, or breakfast potatoes.
Per serving: 153 calories, 16 g protein, 8 g fat, 7 g carbs, 4 g fiber
30. Protein-Packed Cereal Bowl
“If you love cereal but need more protein in your breakfast, this protein-packed cereal bowl recipe holds the secret,” Harris-Pincus says. Simply whisk three tablespoons of your favorite protein powder (like Garden of Life Raw Organic Protein Powder) into one cup of unsweetened plant-based milk (try coconut). Pour over a fiber-rich whole-grain cereal (give Food For Life Ezekiel 4:9 Organic Sprouted Grain Cereal a try!) with some berries and chia seeds for extra crunch and staying power.
Per serving: nutrition facts depend on cereal, protein powder, milk, and toppings chosen
31. Almond Butter Crackers
Want something simple, protein-packed, and filling that doesn’t require any prep or cooking? Devje’s favorite super-easy breakfast is two Wasa rye crackers spread with two tablespoons of almond butter and sprinkled with one tablespoon each of seeds and dried fruit. Add a glass of soy milk and you have a serving of protein in less time than it takes you to look up a recipe.
Per serving: 357 calories, 12 g protein, 22 g fat, 35 g carbs, 7 g fiber
32. Vanilla Almond Chia Pudding
Chia seeds are packed with protein and fiber, but that’s not what makes them special—foodies love them for their ability to add a pudding-like texture to sweet treats. Try this recipe from Danielle Judson, RDN, a plant-based nutritionist and culinary consultant: Combine three tablespoons chia seeds with one cup unsweetened almond milk (or any other plant-based milk of choice), two tablespoons almond butter, one teaspoon vanilla extract, and a dash of cinnamon in a mason jar. Stick the entire thing in the fridge overnight. In the morning, add a sprinkle of blueberries and almonds, and you’ve got breakfast pudding to go.
Per serving: 446 calories, 17 g protein, 35 g fat, 29 g carbs, 22 g fiber
33. Vegan Hummus Toast
If you’re into savory breakfast, a slice of hummus toast will satisfy your craving and fill you up. Toast two slices of sprouted wheat bread, then top with 1/4 cup hummus, one tablespoon hemp seeds, and one tablespoon roasted, unsalted sunflower seeds for an added protein boost.
Per serving: 316 calories, 19 g protein, 16 g fat, 24 g carbs, 11 g fiber
34. Bread Pudding In A Mug
Bread pudding is the ultimate comfort food in the morning, but it doesn’t have to be a calorie bomb. Indulge in this healthy version from Harris-Pincus. Mix one egg, two tablespoons vanilla whey protein powder, a packet of stevia, and two tablespoons milk. Fold in 1/4 cup chopped apple and one slice of cubed whole-grain bread. Pour in a mug, and microwave for one minute. Top with cinnamon.
Per serving: 291 calories, 32 g protein, 8 g fat, 23 g carbs, 3 g fiber
35. Breakfast Wrap
Four ounces of smoked salmon on one paleo wrap with roasted vegetables, greens, and 1/4 avocado is the go-to breakfast for chef Elizabeth Trattner. “This yummy wrap is high in healthy fats and fiber,” she says. The best part, however, is how customizable this is. Swap out the low-carb wrap for a whole-grain option, trade the salmon for chicken or eggs, and use any type of veggies you like.
Per serving: 327 calories, 29 g protein, 16 g fat, 22 g carbs, 15 g fiber
36. Hard-Boiled Eggs And Quinoa
Make a big batch over the weekend: Bring water to rolling boil on stove, place six eggs in pan, cover, and remove from heat. Let it sit for 12 minutes. Pair two hard-boiled eggs with 1/2 cup cooked quinoa, which is also high in protein (and can be made sweet with a dusting of cinnamon and a drizzle of honey, if you wish), and berries.
Per serving: 237 calories, 15 g protein, 10 g fat, 20 g carbs, 3 g fiber
37. Protein Oatmeal Or “Proats”
“Oatmeal is amazing for its versatility and heart health benefits but it’s light on protein,” Harris-Pincus says. “An easy fix is to microwave an egg right in. To do it, add 1/2 cup milk of choice, 1/3 cup rolled oats and a tiny bit of salt to a medium microwavable bowl and stir. Cook one minute and 30 seconds, stir in a beaten egg, and microwave for another 30 to 45 seconds.” Want something extra? Go ahead and add desired toppings such as berries, chocolate chips, nuts, or seeds.
Per serving with 2% milk: 174 calories, 11 g protein, 1 g fat, 15 g carbs, 1 g fiber
38. Breakfast Tacos
Tacos are an anytime food, as shown by this recipe for breakfast tacos, courtesy of Jerlyn Jones, RDN, the owner of The Lifestyle Dietitian. Take one whole-grain wrap, add 1/4 cup black beans, two scrambled eggs, lettuce, salsa, and 1/4 cup avocado. The beans and eggs provide protein, while the avocado provides healthy fats and the veggies bring the vitamins. Plus, it’s perfectly portable.
Per serving: 476 calories, 22 g protein, 20 g fat, 47 g carbs, 14 g fiber
39. Crunchy Toast
Who doesn’t love toast in the morning? But the regular butter-and-jam variety is a little better than a doughnut when it comes to nutrition. Add protein and nutrients with Jones’ toast. Start with one slice of whole-grain bread, spread it with one tablespoon nut butter of your choice, and sprinkle with one tablespoon chia seeds. This combo provides protein along with a hefty dose of fiber and fats.
Per serving: 237 calories, 10 g protein, 14 g fat, 21 g carbs, 10 g fiber
40. Mediterranean Muffins
Eggs, canned salmon, and feta are the only ingredients in the Mediterranean breakfast muffins that Rima Kleiner, RD, the author of Dish on Fish, makes. They may be simple—combine two eggs, two ounces salmon, and 1/4 cup feta and bake in muffin tins (set your oven to 350 degrees) for about 20 to 25 minutes—but there’s nothing basic about their nutrition. They pack plenty of protein and healthy fats, all in a portable, tasty package. Make a large batch and freeze extras to be microwaved on busy mornings.
Per serving: 300 calories, 27 g protein, 22 g fat, 2 g carbs, 0 g fiber
41. Smoothie Bowl
The ideal nutrient-dense, high-protein breakfast for Ehsani is a smoothie bowl made with one cup of cottage cheese or Greek yogurt, one cup of non-dairy milk, two handfuls of leafy greens like baby spinach or baby kale, a small frozen banana or ½ cup of frozen mango, and a cup of berries. Blend and top with your favorite seeds, nut butters, and coconut flakes. You’ll get a healthy dose of protein, dietary fiber, and heart-healthy fats as well.
Per serving: 404 calories, 34 g protein, 20 g fat, 53 g carbs, 11 g fiber
42. Greek Yogurt Bowl
Greek yogurt is a great way to take in a large amount of protein first thing in the morning. To make a quick and easy breakfast, spoon one to two cups of Greek yogurt in a bowl and top it with fresh fruit, honey, and a granola of your choice for a filling and satiating meal. This also travels well in any plastic container or jar with a lid.
Per serving: 252 calories, 25g protein, 11g fat, 45g carbs, 5g fiber
43. Avocado And Smoked Salmon Bagel
A bagel with just cream cheese doesn’t pack quite enough protein to get you through your morning, says Ehsani. Try adding half of an avocado and smoked salmon to a fiber-packed whole-wheat bagel to level up your breakfast game.
Salmon is a high-quality source of protein, loaded with omega-3s and immunity-boosting vitamin D. Need a more on-the-go option? Use canned salmon. (FYI: A six-ounce can of wild sockeye salmon has 34 grams of protein, according to Ehsani!)
Per serving: 525 calories, 35 g protein, 20 g fat, 14 g carbs, 14 g fiber
44. Mushroom Toast
If you have leftover sautéed mushrooms from your dinner last night, save them for this quick and easy recipe. Just toast a piece of sprouted bread and add mushrooms and a slice of hard cheese like cheddar for a savory and umami-flavored breakfast. Ehsani recommends using cremini mushrooms and adding a fried egg on top for an extra boost of protein.
Per serving: 209 calories, 14 g protein, 10 g fat, 20 g carbs, 3 g fiber
45. Lemon Ricotta Pancakes
Elevate your favorite store-bought pancake mix by adding ½ cup of ricotta cheese and one teaspoon of fresh lemon zest. Cook each pancake one minute per side and then top with fresh blueberries or another fruit of choice.
“You can always add a scoop or two of chia seeds to the batter right before pouring on the griddle, this will add a dose of filling protein and a dose of anti-inflammatory fats too,” says Ehsani.
Per serving: 421 calories, 22 g protein, 18 g fat, 43 g carbs, 1.5 g fiber
46. Yogurt Barks
Simply spread an even layer of yogurt onto a rimmed cookie sheet and top with chopped fruit and any nuts of your choice (Burgess recommends honey roasted pistachios or almonds for extra protein!). Freeze until solid before breaking into smaller pieces. You can make these breakfast or pre-workout treats ahead of time and store in the freezer for up to two months.
Per serving: 125 calories, 19 g protein, 3 g fat, 10 g carbs, 3 g fiber
47. Cereal Bars
Cereal bars aren’t just for the kiddos. Combine your favorite high-protein cereal with creamy nut butter, dark chocolate, and a touch of protein powder. Then freeze in a single layer before cutting it into bars. “I always have these in my fridge to take on-the-go or enjoy as a healthy dessert,” says Burgess.
Per serving: 230 calories, 10 g protein, 13 g fat, 21 g carbs, 4 g fiber
48. Quinoa Breakfast Bowl
Level up your regular bowl of oatmeal by making this healthier, high-protein grain bowl instead. Add hemp seeds, water, strawberries, and maple syrup to a blender and pour the mixture over some quinoa. Sprinkle your favorite toppings, and throw in a scoop of your favorite vanilla protein powder to the mixture if you want to up the protein count even more. “Protein powders can be a convenient option to help you hit your morning protein needs, especially for those who are busy and on-the-go,” Burgess says.
Per serving: 493 calories, 20 g protein, 20 g fat, 60 g carbs, 10 g fiber
49. Breakfast Burrito
Prep this protein-packed, freezer-friendly recipe and be set for the week. Just lay out warm tortillas and evenly spread mashed sweet potato on the bottom, then scrambled eggs, diced avocados, black beans, and shredded cheese. Drizzle with enchilada sauce and season with salt and pepper. Tuck the ends in, roll up, and bake at 300 degrees for five to 10 minutes.
Per serving: 398 calories, 18.1 g protein, 13.8 g fat, 54.3 g carbs, 10.5 g fiber
50. Baked Oatmeal
In a large bowl, mix together oats, protein powder, almond milk, peanut butter, eggs, maple syrup, coconut oil, vanilla, and salt. Then stir in blueberries and pour the mixture into a prepared baking dish. Top with additional blueberries and bake for 35 to 40 minutes at 375 degrees. Drizzle with nut butter and enjoy! “Most nut butters contain anywhere from four to seven grams of protein per two-tablespoon serving,” Burgess says.
Per serving: 313 calories, 17 g protein, 13 g fat, 37 g carbs, 4 g fiber
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