Healthy Protein Packed Breakfast


A healthy protein packed breakfast is the most important meal of your day. If you jump-start your daily routine with a nutritious, top quality breakfast, it sets you up for a productive and active day. Breakfast is also the first meal to stabilize your blood sugar levels, so starting the day with a healthy breakfast could also help prevent headaches, mood swings, or fatigue caused by spiking and dropping blood sugar.

Best High Protein Breakfast Recipes

The most significant meal of the day is breakfast, as you’ve probably heard a million times before. Yes, that is true!

Make sure to incorporate a lot of protein in your morning meal if you want to get the most out of it. By consuming protein first thing in the morning, you’ll offer your body a surge of nutrients that will keep you satisfied, content, and active all day.

Depending on calorie intake and exercise levels, different people have different protein demands. Protein needs for an average male weighing 200 pounds (90.7 kg) and consuming around 2,500 calories per day can range from 63 to 188 grams, according to the Dietary Guidelines for AmericansTrusted Source.

Yet, the average female’s daily protein requirements range from 50 to 150 grams for someone who weighs 150 pounds (68 kg) and consumes roughly 2,000 calories.

According to studies, consuming 25–30 grams of protein at each meal is a reasonable starting point, and one–two snacks per day should also contain additional protein. Getting enough protein at different times of the day is essential for preserving muscle mass and reducing hunger.

These breakfast recipes, which range from breakfast salads with bacon and avocado to chickpea pancakes, are all incredibly delectable.

1. Mocha banana protein smoothie bowl

This one is for you coffee lovers, and while we’re at it, smoothie bowl fans as well. Smoothie bowls are an excellent source of protein and are quick, tasty, and easy to prepare when you’re short on time.

Chia seeds and the protein powder of your choice provide the protein in this delicious bowl of delight. One serving contains 20 grams of protein and a picture-perfect dish.

You can alter your diet in order to obtain closer to 25–30 grams of protein by doing things like:

  • topping the smoothie bowl with your favorite nuts or nut butters, seeds, and fruits
  • using soy milk or cow’s milk in place of almond milk
  • using Greek yogurt

2. Jumbo chickpea pancake

This delicious vegan recipe is for you if you want a savory spin on a typically sweet breakfast food.

These vegan pancakes are made with protein-rich chickpea flour and are devoid of the following:

  • gluten
  • grains
  • nuts
  • oils
  • soy
  • refined sugars

This dish not only satisfies pretty much every dietary limitation known to man, but it also fills you up in the morning, leaving you content and prepared to face the day.

At least 10 grams of protein are present in one large pancake. It’s simple to add at least 10 more grams of protein by mixing meatless crumbles into the pancake batter or serving vegan sausage on the side.

3. Grain-free banana protein pancakes

A good protein pancake can be made by anyone.

With this grain-free variation that uses coconut flour and just a few more ingredients, you can upgrade your standard breakfast.

Bananas and other delectable fruits add some sweetness.

Five pancakes make up one serving, which contains roughly 28 grams of protein.

4. Freezer-friendly spinach feta breakfast wraps

Preparing your breakfast the night before is one method to have a fantastic, stress-free morning. With roughly 25 grams of protein, these filling breakfast wraps are freezer-friendly and protein-rich.

Add eggs, spinach, feta, and any other fresh vegetables you choose to your wrap! This is a fantastic alternative for mornings on the go as well as for meal preparation.

5. Breakfast BLT salad

The salad? for supper? The answer is unquestionably yes!

Even though eggs are a fantastic source of protein, eating them by itself can grow boring after a while. Add some hard-boiled eggs, additional protein, and healthy fats to a salad along with some bacon and avocado to spice things up. Yum!

You’ll get 12.5 grams of protein from this salad. For at least an additional 5-7 grams of protein, add 1/4 cup of shredded cheese, such as AmericanTrusted Source or mozzarellaTrusted Source.

6. Chickpea scramble breakfast bowl

Another quick and simple breakfast bowl that will fill you up and keep you going until lunch is shown here. When you want to try something different, chickpeas are a fantastic source of protein.

You’ll get at least 10 grams of protein if you follow the recipe exactly, plus it’s 100% vegan. Try one of the following to improve your protein intake by up to 15 grams:

  • adding a side of vegan sausage (or another meat substitute)
  • adding an egg and 1/4 cup of shredded Colby Jack cheeseTrusted Source

You can also add eggs (or a vegan egg substitute) and avocado, and plate it all on a bed of greens for even more nutrients. Feel free to kick up the heat by adding some of your favorite spices!

7. Savory breakfast quinoa with eggs and smoked salmon

Quinoa isn’t a common breakfast option, but when combined with fried eggs and smoked salmon, it makes for a protein-rich match made in heaven.

The three primary ingredients are all incredibly healthy and combine to make the ideal combination of sensations for your palate in the morning.

14 grams of protein are present in one serving. To make it even more nutrient-dense, double the quantity of animal protein in each serving (so you receive 2 ounces, or 57 grams, of salmonTrusted Source and 2 eggs).

8. Eggs Benedict with avocado hollandaise

In addition to being a crowd favorite, eggs benedict may be modified to be a particularly nutritious source of protein in the morning.

Try this healthy twist on a brunch staple. Take off the bread, add a bed of sweet potatoes and beets, and finish it off with poached eggs and a hollandaise sauce made from avocado.

14 grams of protein are obtained in the process.

To get at least 10 extra grams of protein, increase the amount of eggs or other high-protein foods like tofu and cheese.

9. Savory tempeh breakfast sandwiches

If you wake up starving, this is the perfect breakfast option for you. Crush your morning cravings and get in some serious protein (29 grams) with this flavorful sandwich.

Piling avocado, baby spinach, and tempeh onto an English muffin will leave you full and satisfied.

High-Protein Breakfasts That Actually Keep You Full

You have other options besides eggs.

Most likely, you are already aware of how crucial protein is. However, consuming a lot of protein solely during lunch and dinner is not the ideal course of action.

In fact, research indicates that the key to maximizing muscle protein synthesis is to distribute your protein consumption throughout the day by eating protein in every meal.

stack of pancakes with honey, bananas and raspberries

Protein Banana Pancakes

Elysia Cartlidge, R.D., a dietitian and writer at Haute & Healthy Living, explains that you can quickly and easily make these delectable banana protein pancakes in the blender for a quick and easy breakfast. “This dish makes for such a delicious and gratifying meal that you’ll undoubtedly want to eat on repeat,” says the author. “Four pancakes provide 20 grams of protein.”

Per pancake: 92 calories, 3 g fat (1 g saturated), 12 g carbs, 2 g fiber, 2 g sugar, 5 g protein

egg and spinach wraps

Flatbread Breakfast Panini

“A breakfast with 29 grams of protein? Yes, please,” says Amy Gorin, R.D., dietitian and owner of Plant-Based Eats in Stamford, Connecticut. “This easy breakfast sandwich gets its protein from eggs and mozzarella. Plus, you get veggies for extra nutrients, including filling fiber.”

Per panini: 330 calories, 17 g fat (7 g saturated), 17 g carbs, 9 g fiber, 2 g sugar, 29 g protein

high angle view of muffins in tin

Copycat Starbucks Egg Bites

Per egg bite: 78 calories, 5 g fat (2 g saturated), 1 g carbs, 0 g fiber, 0 g sugar, 7 g protein

Enjoy Starbucks’ little sous vide egg bits but find it difficult to justify spending so much money on them each morning? Making your own is advised by Julie Kay Andrews, R.D., a chef, dietitian, and blogger for The Healthy Epicurean. These quick, easy-to-make imitation Starbucks egg bites are the ideal protein-rich breakfast, according to her. “There are 21 grams of protein in 3 cups! You can add any meat and vegetables you like; there are no restrictions.

oatmeal porridge with fresh berries in a bowl

Protein Oats with Nuts and Berries

A few crucial additions can significantly increase the protein level of oatmeal, which is a terrific heart-healthy breakfast option with lots of fiber. Heather Mangieri, R.D., a nutritionist with a practice in Imperial, Pennsylvania, advises, “Take your morning meal to the next level with these power protein oats, complete with fiber, nutritious carbs, and 17 grams of protein per bowl. The milk, Greek yogurt, and peanut butter in these oats provide additional protein.

Per bowl: 270 calories, 10 g fat (1 g saturated), 35 g carbs, 2 g fiber, 17 g protein

High-Protein Breakfast Ideas for a Morning Brain Boost

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Asparagus and Prosciutto Frittata

The most significant meal of the day is breakfast, so your mother wasn’t lying. According to studies, those who have breakfast have better health than those who skip it, including greater memory and concentration, reduced cholesterol, and a lower risk of becoming overweight. Yet eating a bowl of sugary cereal won’t do the trick. Including high protein breakfast items in your routine for a morning meal that will taste great, get your day off to a good start, and give you energy to last through lunch. Continue reading for some of our favorite high-protein breakfast recipes that are easy to make and include at least 18 grams of protein per serving.

Pork and Hot Pepper Hash

Pork and Hot Pepper Hash

This vibrant breakfast meal is flavored with three different types of peppers and pungent cilantro and is boosted in protein by pork sausage and eggs. Add more or less hot sauce to the final dish to adjust the level of heat to your preference.

Migas-Stuffed Mexican Toast

Migas-Stuffed Mexican Toast

With this high-protein breakfast meal that tastes like savory stuffed French toast with a zesty Mexican twist, you can add a little fiesta to your morning. Make this when you need to use up leftover French or challah bread and want to make good use of the tortilla chip bag’s bottom crumbs.

Ham, Asparagus & Cheese Strata

Ham-Asparagus and Cheese Strata

A house full with visitors? Prepare this quick, high-protein breakfast recipe in only 30 minutes, chill it overnight, then bake it the next morning for a brunch that will easily tide people over until their next meal.

Huevos Rancheros

Huevos Rancheros

A dish made of corn tortillas, onion, tomatoes, eggs, and cheese (with a few additional ingredients like spices and herbs) can be readily enjoyed for breakfast, lunch, or dinner. This recipe benefits greatly from a pantry staple: a can of chipotle chilies in adobo sauce.

Banana-Stuffed French Toast

Banana-Stuffed French Toast

protein-rich French toast? Please, yes! Slices of thick French bread are filled with mashed banana and cream cheese, then covered in a rich mixture of milk, eggs, and vanilla. Before baking, they receive an extra crunch (and a protein boost) with a final stir of sweet, cinnamon-flavored chopped peanuts.

Quiche Lorraine

Quiche Lorraine

You can use a store-bought pie crust if you prefer. After prebaking your favorite pie crust, add the decadent filling of eggs, half-and-half, bacon, and cheese to create a creamy, custard-like quiche that will have you reaching for a second piece. Nutmeg enhances the flavor by a small amount.

Rice and Bean Frittata

Rice and Bean Frittata

In this vegetarian frittata, which you can fill with any vegetable you have on hand, the major protein source is a can of beans (red, navy, or garbanzo beans, as desired). It tastes very well when served with sliced summer squash or zucchini and cherry tomatoes. This can be prepared in less than 30 minutes by using a package of pre-cooked rice.

Crustless Spinach-and-Mushroom Quiche

Crustless Spinach-and-Mushroom Quiche

Is there a breakfast meal that nearly cooks itself that is better? The morning meal is ready when you are with this quick and easy quiche recipe that is packed with vegetables.

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