Eating more protein at breakfast might just change your life.

It can improve your energy, stabilize blood sugars, support fitness goals, facilitate weight loss, crush cravings, reduce food noise, and so much more. As a Registered Dietitian, I can confirm it’s one of the easiest and most impactful changes you can make to your diet.

Graphic with different photos of breakfast reading "23 healthy high protein breakfasts"

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And in even better news, it doesn’t have to feel overwhelming or boring to increase your protein intake in the mornings.

I’m sharing 23 easy, healthy, high protein breakfast recipes that taste good and will keep you full. We’ll also talk more about the benefits of eating protein at breakfast, and some tips for adding more protein to meals you already love.

Why protein matters at breakfast

Protein has many benefits:

3 cottage cheese egg bites on a white plate with a gold fork

Your protein intake can have direct and indirect effects on your health and weight.

Of course, it can help you grow muscle if you’re strength training.

And because it’s a particularly satiating macronutrient, it can regulate your appetite and reduce cravings. This can help you eat less and make more health-promoting food choices overall.

Learn more about protein and 60 high-protein foods.

What is a high protein breakfast?

Everyone’s protein needs are different.

Generally, I recommend most adults eat at least 25 grams of protein per meal, especially at breakfast.

But remember, this will totally depend on you.

Your age, height, weight, activity level, goals, and current diet all play into your ideal protein intake.

Personally, I aim for 30 grams of protein or more at breakfast. And I make most of my easy high protein breakfast recipes with that goal in mind. But you might need more or less!

Glass jar containing strawberry cheesecake chia pudding with fresh strawberries and graham cracker crumbs

Best breakfast protein sources

Here are some easy proteins that you might enjoy at breakfast:

  • Greek yogurt
  • Cottage cheese
  • Protein powder
  • Whole eggs
  • Egg whites
  • Ground turkey
  • Edamame beans
  • Turkey or chicken bacon
  • Breakfast sausage
  • Smoked salmon
  • Cheese
  • Lentils
  • Soy milk
  • Dairy milk
  • Scrambled tofu

The truth is, you can eat any protein you like at breakfast! There’s no such thing as “breakfast food” so make sure you eat what you want, when you want it.

Read this: How to add protein to smoothies

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Tips to add more protein to breakfast

Here are some easy ways to add more protein to your breakfast.

Add 1/2 cup of egg whites to your eggs. You’ll be adding over 13 grams of extra protein to your usual scrambled or fried eggs with a splash of egg whites!

Add protein powder to overnight oats. A scoop of protein powder contains 20-30 grams of protein. This will help increase the protein in this sometimes carb-heavy meal.

Add hemp hearts to your usual breakfast. You’re getting 10 grams of plant-based protein in just 3 tablespoons of hemp hearts. Sprinkle them on oatmeal, yogurt bowls, or toast.

Half mixed bowl of greek yogurt chia pudding with berries and granola, with a gold spoon

Swap white bread for whole wheat. A single slice of whole wheat toast might contain 3-5 grams of protein. If you’re serving a few slices, this can make a big difference to your protein intake at breakfast!

Use dairy milk or soy milk. Swap lower protein milk alternatives like oat milk, almond milk, or cashew milk for something with more protein. Dairy and soy milk have 7-9 grams per glass.

Just serve more protein. Sometimes, we’re simply serving smaller portions than needed to get enough protein! Increase the portion of your high-protein breakfast foods like eggs, yogurt, and cottage cheese.

23 Easy high protein breakfast recipes

Need some easy and healthy high protein breakfast recipes? I’ve got you covered!

Save the protein-packed recipes below. Most of these recipes contain 25 grams of protein or more. When they don’t, I’ve shared how to add more protein to make it a full and filling meal.

And all of these recipes are super easy and simple! There are lots of options that work great for meal prep, and many that can be made fresh each morning.

Glass jar containing blended strawberry cheesecake chia pudding, topped with yogurt, strawberries, and graham cracker crumbs
5 from 6 votes

Strawberry Cheesecake Chia Pudding

An easy, healthy breakfast with protein and fiber. Try this blended and smooth strawberry cheesecake chia pudding.
35 g protein / serving
View Recipe
Protein berry breakfast crumble in a white ramekin, sitting next to a gold spoon
5 from 14 votes

Protein Berry Breakfast Crumble

Pie for breakfast! This high protein berry breakfast crumble is loaded with protein and fiber and makes the perfect healthy meal or dessert.
30 g protein / serving
View Recipe
Small white bowl containing greek yogurt oatmeal topped with raspberries, nut butter, and chia seeds
5 from 5 votes

Warm Greek Yogurt Oatmeal

A protein-rich and filling oatmeal. Make this warm greek yogurt oatmeal for a creamy, nutritious, and super satisfying breakfast. Add more protein with peanut butter or hemp seeds on top.
17 g protein / serving
View Recipe
cottage cheese egg bites on a white plate near a yellow striped kitchen towel
5 from 6 votes

Cottage Cheese Egg Bites

The perfect make-ahead breakfast or snack. These cottage cheese egg bites pack 6 grams of protein each with only 3 ingredients. Add more protein by serving with a slice of whole wheat toast with cottage cheese.
18 g protein / 3 egg bites
View Recipe
Greek yogurt chia pudding in a white bowl with berries and granola
5 from 11 votes

Greek Yogurt Chia Pudding

Chia pudding, but make it high protein. This 4-ingredient greek yogurt chia pudding is tasty, filling, and the best healthy breakfast.
36 g protein / serving
View Recipe
Close-up photo of tortilla egg bake in a cake tin, cooked with vegetables and cheese
5 from 4 votes

Tortilla Egg Bake

The easiest high protein meal. Try this tasty tortilla egg bake for a healthy breakfast or lunch, and learn to customize it to you!
30 g protein / serving
View Recipe
Cottage cheese avocado toast on a plate topped with chives, honey, and red pepper flakes
5 from 1 vote

Cottage Cheese Avocado Toast

A healthy snack with 15 grams of protein and 8 grams of fiber. Add this cottage cheese avocado toast to your 2-minute snack rotation.
30 g protein / 2 slices
View Recipe
Blueberry muffin smoothie in a glass with a purple striped straw
4.67 from 3 votes

Blueberry Muffin Smoothie

A healthy smoothie that tastes like a muffin! You’ll love this tasty blueberry muffin smoothie that’s packed with protein.
35 g protein / serving
View Recipe
Chocolate peanut butter protein smoothie with bananas and peanut butter.
5 from 8 votes

Chocolate Peanut Butter Protein Smoothie

A drinkable peanut butter cup with 43 grams of protein. This nourishing chocolate peanut butter protein smoothie is the perfect breakfast to keep you full.
43 g protein / serving
View Recipe
a stack of cottage cheese oatmeal pancakes on a plate with maple syrup being poured over them
5 from 37 votes

Blender Cottage Cheese Oatmeal Pancakes

Cottage cheese oatmeal pancakes made in the blender! This tasty high-protein recipe is as nutritious as it is easy.
26 g protein / serving
View Recipe
Cookie dough overnight oats with protein in a glass jar, topped with chocolate chips.
5 from 1 vote

Chocolate Chip Overnight Oats

Cookie dough for breakfast with 35 grams of protein! These nourishing chocolate chip overnight oats taste incredible and will keep you full.
35 g protein / serving
View Recipe
Savory cottage cheese bowl with soft boiled egg, avocado, and cherry tomatoes on a white marble counter
5 from 4 votes

Savory Cottage Cheese Bowl

Get 30 grams of protein in minutes with this savory cottage cheese bowl. This easy meal is perfect for breakfast or lunch on busy days.
30 g protein / serving
View Recipe
Protein baked oatmeal in a pan with peanut butter and fresh berries.
4.96 from 23 votes

Protein Baked Oats

Meet your new healthy meal prep staple: protein baked oats. Each slice contains 17 grams of protein to keep you full and satisfied (and tastes amazing). Add more protein with a scoop of greek yogurt on top.
17 g protein / serving
View Recipe
3 ingredient banana oat pancakes topped with maple syrup and frozen berries
5 from 3 votes

3-Ingredient Pancakes

These 3-ingredient banana oat pancakes are easy and nutritious. Try this healthy breakfast the whole family will love! Add more protein with a scoop of greek yogurt and a sprinkle of hemp hearts.
16 g protein / serving
View Recipe
breakfast pinwheels on a plate with mashed avocado
5 from 2 votes

High Protein Breakfast Pinwheels

Healthy breakfasts don’t have to be boring with these high-protein breakfast pinwheels. Made with vegetables, eggs, cheese, and whole wheat tortillas for an easy meal you’ll love to eat.
29 g protein / serving
View Recipe
High protein overnight oats in a white bowl topped with frozen berries and melted peanut butter
5 from 3 votes

High Protein Overnight Oats

A healthy breakfast you can make in minutes with 35 grams of protein and 8 grams of fiber. High protein overnight oats are perfect for busy weekdays.
35 g protein / serving
View Recipe
high protein yogurt bowl in a white bowl, topped with raspberries, peanut butter, and granola
5 from 2 votes

High Protein Yogurt Bowls

This 2-minute recipe for an easy high protein yogurt bowl is the easiest way to get over 30 grams of protein at breakfast.
30 g protein / serving
View Recipe
Cottage cheese overnight oats in a white bowl topped with graham cracker crumbs and mango
5 from 1 vote

Cottage Cheese Overnight Oats

These high-fiber and protein-packed cottage cheese overnight oats are the perfect healthy breakfast to keep you full for hours. Add more protein with nut butter or crushed nuts on top.
21 g protein / serving
Overhead photos of chocolate overnight oats in a white bowl topped with nutella and banana. Bowl on a white marble counter with ingredients displayed.
5 from 7 votes

Easy Nutella Overnight Oats

Try these easy nutella overnight oats for breakfast or meal prep. This healthy recipe is loaded with filling protein and fiber, packed with nutrition, and takes less than 5-minutes to make. 
27 g protein / serving
View Recipe
Photo of two chocolate berry smoothies in clear glasses sitting on a white marble counter and dusted with cocao powder.
5 from 1 vote

Chocolate Berry Smoothie

Say hello to the creamy, healthy breakfast of your dreams: my chocolate berry smoothie! This nutritious and delicious blend will leave you full and satisfied for hours.
33 g protein / serving
View Recipe
Smooth cottage cheese in a white bowl topped with strawberries and graham cracker crumbs, placed on a white marble counter.
5 from 10 votes

No-Bake Cheesecake Bowls

Try these healthy cheesecake bowls with strawberries for the perfect high-protein breakfast or snack for your sweet tooth. Double the portion in this recipe for more protein breakfast.
40 g protein / double serving
View Recipe
Birdseye photo of a healthy tortilla quiche with spinach and chili oil on top, slices in quarters
5 from 41 votes

High Protein Tortilla Quiche

You'll love this healthy tortilla quiche for an easy lunch. It's tasty, loaded with protein to keep you full, and totally meat-free.
37 g protein / serving
View Recipe
Two glasses containing a purple smoothie and garnished with a striped purple straw and fresh blueberries. Food placed on wood board on white marble countertop.
5 from 4 votes

Blueberry Pineapple Protein Smoothie

Looking for a delicious, healthy smoothie recipe that will keep you full for hours? With 33 grams of protein, lots of fiber and no added sugars, this easy smoothie will nourish your body and soul.
33 g protein / serving
View Recipe

Did you try any of these easy high protein breakfast recipes?

Make sure to leave a rating and review on each recipe!

I’m on a mission to make healthy eating easier for you with FREE recipes and content — and leaving a review is the best way to support this page!

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About Miranda

Miranda is a Registered Dietitian on a mission to help you make healthy eating easier with simple recipes and doable nutrition tips.

Read More About Me

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1 Comment

  1. Susan Paterno says:

    Thank you for the list of protein. I have lost muscle mass and the doctor told me to eat more protein.

    Reply