Some low-calorie, high-protein breakfast ideas include egg muffins, huevos rancheros, or a mushroom and cheese quiche. You can also meal prep some easy vegetarian or vegan high-protein options if you don’t eat eggs: a Greek yogurt parfait, smoothie, smoked salmon bagel, and tofu scramble.

Protein is a macronutrient that plays an important role in every part of your body. It serves as the building block for bones, muscles, cartilage, skin, blood, enzymes, hormones, and vitamins.1 That’s why consuming enough protein is essential to a healthy, balanced diet.

 

1. Protein Smoothie

Smoothies are incredibly versatile, so it’s easy to turn one into a high-protein breakfast. Add walnuts, nut butter, and chia or flax seeds. For a protein boost, use cow’s milk, soy milk, or pea milk as the liquid.2 You can also add protein powder, including vegan protein powder.

Pair these protein sources with oats, frozen fruit, and spinach or kale for fiber. These sources of carbohydrates and micronutrients create a well-rounded, protein-packed meal.

 

2. Egg Muffins

Egg muffins are a convenient savory breakfast option. They’re essentially on-the-go, pre-prepared omelets. Simply add whisked eggs and your favorite mix-ins to a muffin pan.

Each large egg contributes about 6 grams (g) of protein.3 For added protein, you can add cheese or your favorite breakfast meat.

Chop up onions, peppers, and spinach to add to the mix before baking. These vegetables are sources of fiber. This non-digestible carbohydrate aids in digestive health, reduces cholesterol, and manages blood sugar.4

You can eat the egg muffins right away or freeze them for future use. Pair them with toast or an English muffin for a balanced breakfast.

 

3. Breakfast Pizza

You can enjoy a protein-rich pizza at breakfast time. Top your pizza with eggs, cherry tomatoes, mozzarella or goat cheese, basil, and spinach. You can also add chopped sausage or tofu for an added protein boost.

You’ll get plenty of protein from the eggs and cheese (and meat, if you choose). The vegetables will provide fiber, minerals, and vitamins. The crust will give you carbohydrates, a key energy source for the body. Go with a whole-wheat pizza crust for added fiber.5

 

4. Chia Pudding With Nut Butter

One ounce (oz) of chia seeds contains 4.7 g of protein. Chia seeds are also a source of heart-healthy unsaturated fats, omega-3 fatty acids, antioxidants, and fiber. They also contain calcium, magnesium, phosphorus, and manganese.6

Mix one part chia seeds with four parts milk (e.g., 1/4 cup chia seeds and 1 cup coconut milk) to make chia seed pudding. You can spice it up with cinnamon, add honey for sweetness, and top it with fruit for added fiber.

Add nuts or peanut butter to make it protein-rich. One oz of walnuts adds another 4.3 g of protein, and 2 tablespoons (tbsp) adds 7.1 g.78

 

5. Breakfast Grilled Cheese

Cheese provides a good amount of protein. Cheddar cheese has about 4 g of protein per slice, and Swiss cheese has 6 g per slice.910

Add two slices of cheese to whole-grain bread for a protein-rich meal. You could add sliced tomatoes and spinach to the sandwich to add more fiber to satisfy your appetite.

 

6. Greek Yogurt Parfait

A yogurt parfait is an easy way to have a nutritious, high-protein breakfast, even when you’re short on time. Use Greek yogurt, which has 10 g of protein per 100 g of yogurt. Greek yogurt has more protein than regular yogurt.11

Greek yogurt is also a source of calcium, which helps promote bone health.12 Top the yogurt with granola to add carbohydrates, fruit to add fiber, and sliced almonds for more protein. You can even sprinkle chia seeds for omega-3s.

 

7. Nutty Overnight Oats

Overnight oats are a worthwhile addition to your breakfast routine. You can prep them up to a few nights before you plan to eat them, so they’re great if you’re short on time in the morning.

Simply add equal parts old-fashioned rolled oats and milk and let them soak overnight. Use cow’s milk, soy milk, or pea milk to ensure there’s enough protein. If you prefer low-protein milk like almond milk, you could add Greek yogurt to add protein.

Top the oats with mixed nuts, such as almonds, cashews, peanuts, pecans, and walnuts. These will not only add protein but also heart-healthy unsaturated fat and fiber.13 You can also try some of these healthiest toppings for your oatmeal.

 

8. Huevos Rancheros

Huevos rancheros is a traditional protein-rich dish from rural Mexico that’s become popular in the U.S. Warm up corn tortillas and top them with refried beans and a fried egg. Sprinkle on salsa, queso fresco, and a garnish of cilantro. You can serve them with sauteed diced potatoes, ham, and onions on the side.

The beans and egg are protein-rich foods, with the cheese and ham boosting the protein content further. Beans also contain phytochemicals that improve blood cholesterol levels and glycemic status. These phytochemicals also reduce markers of chronic inflammation. The resistant starch found in beans produces short-chain fatty acids that support a healthy gut.14

 

9. Avocado Toast With Feta

Avocado toast in and of itself isn’t super high in protein. Topping it with crumbled feta cheese adds 19.7 g of protein per 100 g serving size.15

Feta cheese is a food commonly included in the Mediterranean diet. This diet has been shown to promote heart health, reduce diabetes risk, improve blood sugar, increase longevity, and more.16

 

10. Peanut Butter and Banana Toast

Top whole-wheat bread with creamy, smooth, or crunchy peanut butter. The peanut butter provides about 7 g of protein per 2 tbsp.8 The whole-wheat bread provides about 4 g of protein per slice.17

Each of these is an incomplete protein, meaning they don’t contain all nine essential amino acids on their own. They become complementary proteins when you pair them together. You’ll get all nine essential amino acids.

 

11. Cottage Cheese Fruit Bowl

A 1-cup serving of cottage cheese provides 24 g of protein.18 Cottage cheese is also a source of calcium, which is a nutrient many Americans don’t consume enough of.19

The fat content varies based on whether you purchase full-fat, low-fat, or fat-free cottage cheese. Cottage cheese primarily contains saturated fat. The Dietary Guidelines for Americans (DGA) recommend keeping saturated fat at no more than 10% of your daily calorie intake.20

Cottage cheese is low in carbohydrates and doesn’t have any fiber, so top it with your favorite fruit. Berries are a great option because they’ll add fiber, carbohydrates, and antioxidants.21

 

12. Smoked Salmon Bagel

Salmon is a complete source of protein with several benefits, partly because of its omega-3 content. Omega-3s have been shown to improve heart health and reduce inflammation.22

Salmon is also a good source of iron, vitamin A, and vitamin D. There aren’t many dietary sources of vitamin D, and most Americans fall below the recommended intake. Salmon is a good option to help boost your vitamin D intake.23 Top a bagel with cream cheese and smoked salmon. Add capers or dill for flavor.

 

13. Quinoa Breakfast Bowl

Quinoa is known for its high protein content—8 g per cooked cup— which makes it a great base for a high-protein breakfast.24 Top quinoa with eggs, tofu, or beans for more protein.

Beans and quinoa work as complementary proteins. You can have a plant-based breakfast with all nine essential amino acids. Add avocado for added fiber and heart-healthy fats or cherry tomatoes for a refreshing pop of vitamin C.2526

 

14. Mushroom and Cheese Quiche

Try a mushroom and cheese quiche if you have more time to prepare a high-protein breakfast. It can be big enough to serve several people or last you a few days.

Add mushrooms (or your favorite vegetables) to add fiber, minerals, and vitamins. Cheese adds more protein and calcium. The crust will give you carbohydrates for energy.

 

15. Egg and Black Bean Tacos

Breakfast tacos are a simple meal if you enjoy savory food. Prepare scrambled eggs with black beans, onions, and peppers. Add them to flour or corn tortillas and top with salsa, avocado, and sour cream.

You can swap the sour cream for plain Greek yogurt, which will further enhance the protein content of the meal. Greek yogurt also has less saturated fat.

 

16. Tofu Scramble

A tofu scramble is a nutritious alternative to scrambled eggs. Tofu is made from soy, which is a complete plant-based protein. It’s been shown to lower heart disease risk, cholesterol levels, menopause symptoms, and osteoporosis risk.27

To make a tofu scramble:

• Sauté diced vegetables and garlic
• Add drained tofu when the vegetables are mostly cooked
• Break up the tofu in the pan as needed until it crumbles
• Add spices like turmeric, chili powder, and black pepper for flavor
• Serve it with potatoes for a source of carbohydrates

 

17. Mediterranean-Inspired Toast

A Mediterranean toast provides protein and a number of other nutrients from plant foods. Top whole-grain toast with hummus, tomatoes, cucumbers, arugula, chopped kalamata olives, feta cheese, and Za’atar spices. You’ll get plenty of protein from the whole-grain bread, hummus, and feta cheese.

 

18. Protein Waffles

There are some convenient frozen-food options out there to get in nutrition if you’re short on time. Frozen protein waffles or a boxed mix make for a high-protein breakfast. You can even make these from scratch if you have the time.

Protein waffles incorporate some kind of protein powder that enhances the protein content without having to add eggs on the side or nut and seed butter on top. Top with fruit and syrup if you like.

 

19. Protein Pancakes

Protein pancakes make for a convenient, high-protein breakfast. You can purchase them frozen or as a boxed mix. You can make them from scratch by adding protein powder to pancake batter. Top with fruit for fiber or chocolate chips for a sweet treat.

 

20. Granola Bar Topped With Nut Butter

Rather than having a granola bar alone, top it with nut butter or bring a serving of nut butter on the side for dipping. Nut butters are a source of plant-based protein.2 Pair it with a piece of fruit on the side for a well-rounded meal.

 

21. Sweet Potato and Black Bean Breakfast Burrito

A breakfast burrito is easy to pack with high protein ingredients to keep you satisfied through the morning. Add black beans for plant-based protein, but you can also add eggs and cheese.

Add other vegetables like sweet potatoes for fiber, antioxidants, and micronutrients. You can also add avocado for heart-healthy fats and serve the burrito with salsa.

 

22. Smoothie Bowl

A smoothie bowl is essentially a thicker version of a smoothie topped with granola, nuts, seeds, and fruit. Consider adding one of these superfoods to your morning smoothie.

Add kefir to the smoothie to help thicken it and add 9 g of protein per cup.28 Kefir is also a source of probiotics, or helpful gut bacteria.29 Add nuts and seeds as toppings to boost the protein content.

 

23. No-Bake Protein Balls

Protein balls are easy to prepare for a quick, high-protein breakfast. Use a combination of oats, peanut butter, chia seeds, flax seeds, and chocolate chips. You can also add honey and protein powder.

Mix the ingredients to combine them until you can form them into balls, and then stick them on a baking sheet. Throw them in the fridge so they’re ready to go whenever you need a high-protein snack or breakfast.

 

24. Spinach, Bean, and Cheese Breakfast Quesadilla

You may be used to chicken quesadillas, but spinach and cheese quesadillas are a great option for breakfast. You can prep them in just a few short minutes.

Scramble eggs with high-protein vegetables like spinach and black beans. The eggs provide 6 g of protein each, while the black beans offer about 7 g of protein per 1/2 cup.330 Warm a tortilla in a pan, sprinkle the inside with cheese, add the egg mixture, and press the tortilla down into a quesadilla. Let it cook until the outside is golden brown, and enjoy.

 

25. High-Protein Baked Oatmeal

Oatmeal bakes are another option for big families or those who like to prep meals. An oatmeal bake usually includes a combination of oats, eggs, baking powder, and milk. You can also use additions such as pumpkin puree or blueberries to enhance the flavor.

The key ingredient to add is protein powder to make it a high-protein breakfast. Once it’s ready, you can top it with nut butter for more protein and flavor.

 

Why Is Protein Important At Breakfast? 

Many people may overlook breakfast, but it’s your first source of energy for the day. Getting carbohydrates, protein, fat, and fiber helps your body get the nutrients it needs to promote health and energy levels.

Carbohydrates and fiber are commonly included in low-prep breakfasts, such as toast and an apple or cereal with a banana. Adding protein helps satisfy your appetite and supply lasting energy until you can have a snack or lunch.31 Without protein, you may find yourself hungry within an hour or two after finishing breakfast.

A study published in 2022 found that a high-protein breakfast can reduce blood sugar levels following breakfast, lunch, and dinner.32 The study authors showed the importance of a high-protein breakfast for preventing blood sugar spikes and crashes, which can also lead to spiking and crashing energy levels.33

 

A Quick Review

Incorporating protein into your breakfast helps promote satiety, manage blood sugars, and sustain your energy levels throughout the morning. There are a variety of ways to add protein to your breakfast; some of the best protein-rich breakfast ingredients are eggs, nuts, nut butter, beans, and cheese.

Breakfast meals that are high in protein include smoothie bowls, black bean burritos, tofu scrambles, and Mediterranean-inspired toast. Whether you’re a savory food lover or you have a sweet tooth, there’s a protein-rich breakfast option for you.

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