13 High Protein Breakfast Ideas

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Jumpstart your day by day protein targets with a excessive protein breakfast! Consuming sufficient protein helps lean muscle mass and retains you energized. I’ve rounded up my favourite high-protein breakfast concepts that may hold you full till lunchtime. Each egg-based and egg-free recipes are included.

I goal for a excessive protein breakfast each day to kickstart my day by day protein consumption and hold me full till lunch. Ideally my breakfast consists of 30 to 50 grams of protein.

Protein is a key macronutrient for constructing wholesome muscle tissue and different physique tissues. It additionally helps hold you feeling full all through the day and helps regular blood sugar ranges.

Whether or not you’re trying to shed some pounds or construct muscle, you’ll see the most effective outcomes should you pair a excessive protein breakfast with a workout plan.

To succeed in my targets, I sometimes comply with a high protein meal plan that divides my protein throughout three meals. For instance, if my purpose is 130 grams of protein per day, I goal for at the least 30 grams of protein per meal. Moreover, I add two high-protein snacks which might be round 20 grams of protein every.

Personally, I don’t rely energy, however I do goal for at the least 2,000 energy per day. Your wants could differ; for customized steerage, seek the advice of a nutritionist or dietitian.

Excessive Protein Breakfast Recipes

An inventory of high-protein breakfast concepts to gasoline your day, together with recipes with and with out eggs.

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Excessive Protein Breakfasts With Eggs

1. Spinach and Egg Breakfast Sandwiches

My go-to breakfast meal prep are these straightforward spinach and egg breakfast sandwiches. Prep them in bulk and retailer them within the freezer for a simple, protein-packed and veggie-loaded breakfast.

Grams of Protein per Serving: 26 grams

Elements

• 12 entire eggs, crushed
• Two giant handfuls of child spinach, sautéed
• 6 kale leaves, de-stemmed and sautéed
• 6 English muffins (entire wheat or sprouted grain)
• Avocado oil or olive oil to brush English muffins
• Salt and pepper 

2. Candy Potato, Brussels Sprout and Turkey Sausage Muffins

Easy and protein-packed, these breakfast muffins will kickstart your day. Meal prep this straightforward recipe for a clear breakfast in your busiest mornings.

Grams of Protein per Serving: 23 grams

Elements

• 8–10 entire eggs
• 1 cup candy potatoes, diced
• 4 turkey sausage patties, diced
• 1 cup Brussels sprouts, halved/diced
• 1–2 tbsp coconut oil 
• Non-obligatory: contemporary rosemary

3. Egg Bites with Cottage Cheese

These egg bites are one in all my favourite high-protein breakfast recipes. Good for meal prep, they’re straightforward to pack and take no time to whip up.

Grams of Protein per Serving: 12 grams

Elements

• 8 eggs
• 1 cup cottage cheese
• ½ cup shredded sharp cheddar cheese
• ¼ teaspoon fantastic salt 
• Pinch of black pepper 
• Contemporary chives, roughly chopped

4. Ham and Cheese Breakfast Casserole

A make-ahead breakfast casserole with ham and cheese baked right into a pancake-like base. It’s an ideal mixture of a baked pancake and an omelet—scrumptious for breakfast, brunch, or meal prep.

Grams of Protein per Serving: 25 grams

Elements

• 3 tablespoons and 1 teaspoon butter, divided
• ½ small yellow onion, diced small
• ½ medium bell pepper, any coloration, diced small
• 1 cup all-purpose flour
• 1 ½ teaspoons baking powder
• ½ teaspoon fantastic salt
• 1 cup milk, divided
• 6 giant eggs, divided
• 1 cup shredded cheddar cheese, divided
• 8–10 ounces diced ham
• Effective salt and black pepper to style

5. Sausage Hash Brown Egg Muffins

A easy, meal-prep-friendly breakfast possibility loaded with protein and veggies. These are scrumptious and ideal for utilizing no matter greens you could have available.

Grams of Protein per Serving: 14 grams

Elements

• 2 ½ cups frozen hash browns
• ¾ cup diced inexperienced pepper
• ¾ cup diced candy bell pepper, any coloration
• ½ cup diced yellow onion
• ½ lb. floor pork sausage
• 8 entire eggs
• ½ tsp salt
• ¼ tsp pepper

6. Protein Pancakes

Excessive protein pancakes made with simply oats, banana, and eggs—easy, protein-packed and freed from refined grains and sugar. 

Grams of Protein per Serving: 24.6 grams

Elements

• 1 cup oats
• 1 banana
• 2 eggs
• ½ cup egg whites
• 1 teaspoon baking powder
• Pinch of salt
• Pinch of cinnamon
• 1–2 scoops protein powder 
• 2 tablespoons flax meal

7. Cottage Cheese Egg Scramble

These cottage cheese eggs are a scrumptious solution to change up your morning routine. These fluffy, creamy eggs are easy and full of protein.

Grams of Protein per Serving: 20 grams

Elements

• 2 giant eggs
• ¼ cup cottage cheese
• Crack of pepper, to style
• Sprinkle of sea salt, to style
• 1 teaspoon olive oil or avocado oil
• Contemporary chives, for serving

8. Arduous Boiled Egg and Avocado Bowl 

This tough-boiled egg and avocado bowl brings collectively creamy avocado, hard-boiled eggs, and contemporary veggies for a fast, wholesome, low-carb meal full of protein, wholesome fat, and fiber.

Grams of Protein per Serving: 14 grams

Elements

• 2 arduous boiled eggs, quartered
• ½ giant avocado, chopped
• 1 tbsp purple onion, finely chopped
• 1 tbsp purple bell pepper, finely chopped
• Drizzle of white balsamic vinegar
• Drizzle of additional virgin olive oil
• Flaky sea salt
• Contemporary cracked pepper
• Crushed purple pepper

9. Protein Waffles

A high-protein waffle recipe that’s straightforward to meal prep for breakfast for the entire week—for each you and your children.

Grams of Protein per Serving: 30 grams

Elements

• 3.5 medium sized bananas
• 14 scoops Autumn’s Vanilla Protein Powder 
• 7 eggs
• ¾ cup zero sugar chocolate chips
• 2 tbsp vanilla extract

Excessive Protein Breakfasts With out Eggs

10. Protein In a single day Oats

These protein in a single day oats mix quick-cooking oats, almond milk, chia seeds, and pure sweetener—plus your favourite protein powder for a satisfying, high-protein breakfast.

Grams of Protein per Serving: 21 grams

Elements

• 1 cup rolled oats
• ¼ cup plain or vanilla protein powder
• 1 tablespoon chia seeds
• ½ cup Greek yogurt
• 1.5 cups milk of selection, we used unsweetened almond milk
• 1 teaspoon vanilla extract
• 1-2 tablespoons honey or maple syrup
• Pinch of salt

11. Make Forward Yogurt Parfait

Make-ahead fruit and yogurt parfaits are a fast, wholesome breakfast answer. Prep them over the weekend for a simple grab-and-go possibility all week lengthy.

Grams of Protein per Serving: 23 grams

Elements

• 6 ozGreek yogurt
• ⅓ cup licensed gluten free quaint oats, uncooked
• 1 teaspoon chia seeds
• 2 tablespoons milk, any form
• 1 cup frozen blended fruit and berries

12. Cottage Cheese Breakfast Bowls

Cottage cheese is probably not a well-liked meals, however this can be very versatile and a very good supply of cheap protein. Cottage Cheese Breakfast Bowls are a novel, scrumptious solution to have cottage cheese for breakfast.

Grams of Protein per Serving: 13.6 grams

Elements

• ½ cup 2% cottage cheese 
• ½ apple, chopped 
• 1 tbsp chopped walnuts 
• 1 tbsp maple syrup
• 1 pinch cinnamon 

13. Protein Smoothie

Kick-start your day with this straightforward ingredient high-protein inexperienced smoothie. Smoothies make for an amazing well-balanced, nutrient-packed, and nourishing meal or snack. 

Grams of Protein per Serving: 29 grams

Elements

• 10 oz. water
• ¾ cup entire milk skyr (or plant-based greek fashion yogurt)
• 1 scoop Autumn’s Vanilla Protein Powder 
• ½ cup frozen pineapple
• 1 cup contemporary spinach 
• 1 lemon, juiced and zested
• ¼-½ cup frozen cauliflower rice
• 1 inch contemporary ginger, peeled and chopped
• 1 tbsp almond butter
• 1 tbsp hemp seeds

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A 7-day meal plan with high-protein and high-fiber, family-friendly meals! Plus a whole grocery listing to make purchasing simpler.

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