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