12 High-Protein Breakfast Ideas

When morning hunger hits, it can be easy to reach for a muffin or pour a bowl of sugary cereal. But taking a few minutes to make a high-protein breakfast can be one of the best ways to start your day.

Registered dietitian Julia Zumpano, RD, LD, shares why a protein-rich breakfast is vital and offers up some morning meal suggestions.

Why you should eat a high-protein breakfast

Starting your day with a high-protein breakfast sets you up for success.

“Protein helps you feel full and satiated, which may make it easier to avoid overeating or snacking later in the day,” says Zumpano. “Protein has a very little impact on your blood sugar, which can aid in better blood sugar management and fewer cravings for carbs and sugar.”

Pairing protein, fiber and healthy fats at breakfast can help keep you satisfied even longer, too.

How many grams of protein should you have for breakfast?

It can vary from person to person, depending on individual factors, like your age and activity level, but Zumpano recommends aiming for about 20 to 30 grams of protein at breakfast.

High-protein breakfast ideas

Ready to make the first meal of the day the best one? Zumpano recommends trying one of these breakfasts, each providing between 20 and 30 grams of protein.

Cottage cheese pancakes

Forget about using store-bought pancake mixes. Make your own pancake batter using protein all-stars like cottage cheese and Greek yogurt.

Egg and veggie scramble with lean protein

Protein and fiber come together in this customizable dish. Scramble two eggs and add lean protein, like turkey or chicken sausage. Add in any leftover vegetables in your fridge, too.

Tofu and veggie scramble

If you’re looking for a vegan breakfast option, consider using soft tofu (one serving contains about 20 grams of protein) and any vegetable you’d like to make a scramble.

Greek yogurt with nuts

Make a layered dish of about a 3/4-cup of Greek yogurt with nuts (think almonds or pistachios). Zumpano likes to add berries for more nutrients, too.

Overnight oats

If you’re the plan-ahead type, overnight oats are for you. You can prep the night before by mixing a half-cup of rolled oats, Greek yogurt and milk and then refrigerating overnight. And to up the protein count, consider mixing in chia seeds or ground flaxseeds and topping with a natural nut butter.

Protein breakfast smoothie

To build a smoothie, Zumpano suggests starting with a protein powder of your choosing or a cup of Greek yogurt. “Then, you can add a half-cup of any fruit or vegetables and then use about a cup of water, milk or a milk alternative,” she suggests. 

Avocado and egg toast

You can’t go wrong with avocado toast, but you can amp up the protein by adding two eggs on top and opting for whole-grain bread.

Chia seed pudding

Another prep-ahead option is chia seed pudding. Try a mixture of 2 tablespoons of chia seeds, a cup of milk and a scoop of your favorite protein powder. Refrigerate overnight and then add chopped nuts on top. 

Black bean and egg breakfast burrito

Love a breakfast burrito? We do, too, especially when we use a half-cup of black beans and two eggs. (Pro tip: You’ll get even more protein by using a whole-grain tortilla versus a flour tortilla.)

Cottage cheese with berries and nuts

Need another quick, high-protein option for when you’re short on time? A half-cup of cottage cheese topped with berries and nuts can give you a protein boost.

Quinoa breakfast bowl

Grain bowls are all the rage. And you can make one for breakfast, too. Start by using a cup of cooked quinoa, then add two scrambled eggs and two turkey sausage links. If you want to make a meatless version, Zumpano recommends adding black beans or any other bean you’d like.

Egg bites

You can prep about a week’s worth of egg bites (similar to mini frittatas) all at once and bake them in a muffin pan. While recipes vary, you’ll need about 8 eggs, 1 cup of cottage cheese and then your choice of mix-ins, like cooked sausage, cheddar cheese, broccoli or crumbled bacon.

Final thoughts

Starting your day with high-protein foods is vital in fighting off hunger throughout the day. And you’re less likely to give in to that midday sugar craving.

“Think of breakfast as an opportunity to start off on the right foot nutritionally,” encourages Zumpano. “There are so many ways to add protein to your breakfast, whether you’re looking for something sweet or savory. Find a few options you enjoy, and make them part of your morning routine.”