38 High-Protein Breakfasts That Keep You Full
If you're frustrated by not meeting your health goals or feel lethargic and hungry soon after eating your first meal of the day, you may not be getting the right nutrients for breakfast. Eating a high-protein breakfast is one effective way to ensure you feel better and reach your goals.
"Most folks get in their protein during lunch and dinner and forget about breakfast," says Toby Amidor, MS, RD, CDN, a registered dietitian on our medical expert board. "This means you [miss out on an important meal] that provides protein and many micronutrients that often come with it." Adding protein to your breakfast can help get you through that mid-morning hunger since it can help keep you fuller for longer.
To help you reap the weight loss and overall health benefits of protein, we will discuss the benefits of a high-protein breakfast, the best protein breakfast foods, and high-protein breakfast recipes containing more than 12 grams of protein per meal.
Recipes in this list:
- Chorizo Breakfast Burrito
- Smoked Salmon Sandwich
- Overnight Chia Pudding
- Peanut Butter and Banana Oatmeal
- Greek Yogurt Parfait
- Blueberry Lemon Ricotta Pancakes
- Plant-Based Chocolate Hazelnut Smoothie
- Huevos Rancheros
- Breakfast Tacos with Bacon and Spinach
- Breakfast Hash with Sweet Potato and Chicken Sausage
- Greek Yogurt with Pineapple, Kiwi, Mango, and Ginger Syrup
- Eggs and Bacon Breakfast Tacos
- Light and Fluffy Banana Pancakes
- Red and Green Breakfast Salad
- Turkey-Sweet Potato Breakfast Hash
- Snickerdoodle Protein Mini Muffins
- Peanut Butter Overnight Oats
- Low-Calorie Crispy Ham and Cheese Omelet with Mushrooms
- Steak and Eggs with Chimichurri
- Sunrise Sandwich
- Peanut Butter and Banana Toast with Chia Seeds
- Black Bean Omelet
- Plant-Based Cashew Butter & Raspberry Smoothie
- Sausage and Mushroom Frittata
- Breakfast Pizza
- Pumpkin Spice Smoothie
- Egg Sandwich With Pastrami and Swiss
- Baked Eggs With Mushrooms and Spinach
- Artichoke Feta Quiche
- Eggs in Purgatory
- Hearty Italian Hash with Eggs
- Frizzled Eggs and Sausage with Sautéed Greens
- Keto Bacon and Cheese Breakfast Sandwich
- Breakfast Veggie Burger
- Scrambled Eggs with Salmon, Goat Cheese, and Asparagus
- Smoked Salmon and Boursin Cheese Frittata
- Plant-Based, Grain-Free Breakfast Burrito
- Breakfast Bento Box
The Benefits of a High-Protein Breakfast
Whether you want to lose weight, build muscle, or simply have enough energy to conquer the day without hunger pangs distracting you, starting the day with a protein-packed breakfast is key. A high-protein breakfast provides several benefits:
- Enhanced Satiety: Protein is filling. As your body breaks down protein into amino acids, one of these amino acids (phenylalanine) triggers an increase in levels of the gut hormone peptide YY. This hormone signals to the brain that you've eaten your fill, enhancing satiety (and promoting weight loss).
- Stabilized Blood Sugar Levels: Protein slows down the body's absorption of carbohydrates, helping keep blood sugar levels even-keeled. This reduces hunger and wards off fat storage to help you get toned.
- Weight Loss Support: Research shows that a high-protein breakfast aids weight loss. One study found that participants who ate a high-protein breakfast with just 12 grams of protein lost more weight than those who consumed a low-protein breakfast.
- Building Muscle: Protein provides the essential amino acids that build and maintain muscle tissue, especially after exercise. Frontloading your day with protein may be particularly advantageous for building muscle. A 2024 study found that consuming high amounts of protein in the morning can increase muscle strength more than consuming protein in the evening.
Quick High-Protein Breakfast Ideas
Mornings can be hectic, but that doesn't mean you have to skip a nutritious breakfast. Here are five quick and easy high-protein breakfast recipes that are perfect for busy mornings:
- Greek Yogurt Parfait: Layer Greek yogurt with low-sugar granola, berries, and a drizzle of honey.
- Scrambled Eggs with Veggies: Scramble eggs with diced ham, bell peppers, spinach, and onion, and top with an ounce of low-fat shredded cheese.
- Cottage Cheese Toast with Smoked Salmon: Spread low-fat cottage cheese on whole-grain toast and top with sliced cucumber, smoked salmon, and some everything bagel seasoning.
- PB&J Protein Smoothie: Blend strawberries, peanut butter, vanilla protein powder, soy milk, chia seeds, and spinach for a delicious, protein-packed smoothie.
- Overnight Oats with Protein Powder: Combine rolled oats, protein powder, soy milk, and chia seeds, then refrigerate overnight. In the morning, top with fresh fruit.
High-Protein Breakfast Foods
The best high-protein breakfasts start with protein-rich foods. Our recipes below feature high-protein breakfast foods such as:
- Cottage cheese (1 cup): 23 grams
- Protein powder (1 oz): 20 grams
- Greek yogurt (7 oz): 20 grams
- Smoked salmon (3 oz): 15.6 grams
- Chicken sausage (1 link): 14 grams
- Ricotta (1/2 cup): 9.4 grams
- Peanut butter (2 tbsp): 7.2 grams
- Black beans (1/2 cup): 7 grams
- Low-fat cheese (1 oz): 7 grams
- Eggs (1 large): 6.3 grams
- Almonds (1 oz): 6 grams
- Chia seeds (1 oz): 4.7 grams
- Turkey bacon (1 slice): 4.3 grams
The Best High-Protein Breakfast Ideas
Read on to discover over a month's worth of mouthwatering high-protein breakfast ideas that deliver exactly what your body needs for breakfast. Then, for more healthy eating tips, check out these 20 Best-Ever Weight Loss Smoothies.
Chorizo Breakfast Burrito
Protein Punch: 41 grams
Breakfast burritos (or breakfast tacos) tend to have the same types of ingredients. Scrambled eggs, maybe some small bits of potato, and typically a few slices of bacon. But you know what takes that burrito to the next level? Swapping out the bacon for chorizo. For an even more protein-packed breakfast, choose a high fiber whole grain wrap, like those from Angelic Bakehouse. Their 7-Grain Sprouted Grain wraps are only 100 calories and boast 3 grams of fiber and 4 grams of protein.
Get our recipe for Chorizo Breakfast Burritos.
Smoked Salmon Sandwich
Protein Punch: 24 grams
Instead of scarfing down a 400-calorie bagel with cream cheese for breakfast, switch to a slice of protein-filled Ezekiel bread (it has 4 grams of protein per slice) that's smothered with Greek yogurt and topped with your favorite bagel toppings—including smoked salmon! This simple yet tasty combo will give you 24 grams of protein for a fraction of the calories! It doesn't get much better than that.
Get our recipe for our Smoked Salmon Sandwich.
Overnight Chia Pudding
Protein Punch: 10 grams
When you're sick of plain yogurt, try chia pudding. The dish provides an easy, spoonable way to get tons of protein, fiber, and healthy fats. And did we mention there are a ton of different ways to flavor this basic recipe? It practically guarantees you'll never tire your taste buds.
Get our recipe for Overnight Chia Pudding.
Peanut Butter and Banana Oatmeal
Protein Punch: 14 grams
We love this oatmeal with peanut butter and banana recipe for its good-for-you ingredients. It makes a healthy morning meal you can have ready in minutes. Adding two tablespoons of peanut butter to this recipe gives this oatmeal bowl the protein boost you're looking for in the morning.
"One tablespoon of peanut butter provides about 90-100 calories, 4 grams of protein, and 8 grams of fat. Much of the fat is the heart-healthy unsaturated kind which also helps you feel full along with the protein," says Amidor.
However, the quality of your peanut butter will also make a huge nutritional difference. Amidor recommends looking for the real deal made from peanuts and salt and skipping the reduced-fat varieties, which tend to have the same calories or contain added sugars and artery-clogging saturated fats.
Get our recipe for Peanut Butter and Banana Oatmeal.
Greek Yogurt Parfait
Protein Punch: 24 grams
Not only is this recipe great for breakfast, but it's so decadent, you could even enjoy it for dessert! The protein in this recipe comes from two sources: the homemade granola contains 4 grams of protein per serving while 7 ounces of Greek yogurt contains 20 grams of protein.
"Greek yogurt has double the protein compared to traditional yogurt due to the straining process," says Amidor. "In addition, it is low in lactose and a fermented food which provides live, active cultures that may act as probiotics and keep the gastrointestinal system healthy." All the more reason to dig in!
Get our recipe for Greek Yogurt Parfaits.
Blueberry Lemon Ricotta Pancakes
Protein Punch: 21 grams
Similar to the banana pancakes recipe above, using yogurt and cottage cheese to make these pancakes does two things: It brings extra protein to the breakfast table, and it helps produce the lightest, moistest pancakes you've ever tasted. Plus, once you try this simple and healthy blueberry compote, you'll never go back to lackluster syrup again. Can you think of any maple syrup that's grocery- or farmer's market-bought that's also a superfood? Exactly—case closed.
Get our recipe for Protein-Packed Blueberry Lemon Ricotta Pancakes.
Plant-Based Chocolate Hazelnut Smoothie
Protein Punch: 18 grams
You can't beat the simplicity of a smoothie for breakfast, but people sometimes forget to add high-protein ingredients for staying power, which results in a smoothie that won't fill you up. This Chocolate Hazelnut Smoothie is heavy on the protein, and it achieves its protein content with Four Sigmatic Superfood Protein, a plant-based protein powder that includes a variety of different mushrooms, too.
Get our recipe for Chocolate Hazelnut Smoothie.
Huevos Rancheros
Protein Punch: About 21 grams
Huevos Rancheros is a traditional Mexican dish that can provide you with a protein boost, especially for those who are looking for a meatless dish. You'll get the majority of your protein from the black beans and eggs, but the most popular corn tortillas come with a couple of grams as well.
Get our recipe for Huevos Rancheros.
Breakfast Tacos with Bacon and Spinach
Protein Punch: 24 grams
Why settle for a basic meat and veggie scramble or bacon, egg, and cheese sandwich when you can load up on protein (along with fiber) via this flavorful combo of eggs, bacon, cheese, veggies, and corn tortillas? In addition to using a little over 1 egg per breakfast taco—which amounts to a little over 6 grams of protein each—the recipe also uses fiber-rich corn tortillas, which are approximately half the calories yet double the fiber of traditional flour tortillas.
Get our recipe for Breakfast Tacos with Bacon and Spinach.
Breakfast Hash with Sweet Potato and Chicken Sausage
Protein Punch: 13 grams
For most people, the key to a delicious breakfast is one that you can make with very little effort. This breakfast hash with chicken sausage will give you a quick and simple boost of protein, and you can make the process even easier by chopping your veggies the night before so they're ready to be thrown into the pan.
Get our recipe for Breakfast Hash.
Greek Yogurt with Pineapple, Kiwi, Mango, and Ginger Syrup
Want a sweet, high-protein breakfast you can whip up in seconds? This Greek yogurt parfait is made with kiwi, pineapple, mango, granola, and ginger syrup—which you can make ahead of time and keep in the fridge.
Get our recipe for Greek Yogurt with Fruit and Ginger Syrup.
Eggs and Bacon Breakfast Tacos
Protein Punch: 20 grams
The only thing better than the combination of bacon and eggs is taking that combo and adding cheese and tortillas. That's what you get with these simple, high-protein breakfast tacos, which you can enjoy for 20 grams of high-quality protein.
Get our recipe for Eggs and Bacon Tacos.
Light and Fluffy Banana Pancakes
Protein Punch: 22 grams
Want to know the secret to whipping up a stack of sweet, fluffy, yet nutrient-dense pancakes? Use a recipe that combines fruit (particularly bananas), Greek yogurt, cottage cheese, and ricotta. Those with a sweet tooth will thank us for this one! For delicious, fast, and easy flapjacks that also fuel your body with a balance of protein, fiber, and carbs, this recipe is the way to go, especially when you need a natural rush of energy early in the AM.
Get our recipe for Light and Fluffy Banana Pancakes.
Red and Green Breakfast Salad
Protein Punch: 15 grams
A salad for breakfast? It may sound strange, but this breakfast salad is a super easy way to get in a ton of greens first thing in the morning, plus 15 grams of high-quality protein from the eggs, quinoa, and whole-wheat croutons.
Get our recipe for Breakfast Salad.
Turkey-Sweet Potato Breakfast Hash
Protein Punch: 26 grams
This hash is packed full of protein and flavor from the sweet potatoes and sausage, and it's easy to reheat later on in the week. If you plan on using leftovers, just set the hash aside before adding the eggs and place the leftovers in the fridge. If you aren't a fan of turkey sausage, chicken sausage is a great alternative as well.
Get our recipe for Turkey-Sweet Potato Breakfast Hash.
Snickerdoodle Protein Mini Muffins
Protein Punch: 16 grams
If you want a high-protein breakfast you can make ahead of time and have throughout the week, these Snickerdoodle Protein Mini Muffins are the perfect choice.
The Vanilla Protein Powder from Tone It Up gives these muffins a flavorful and sweet boost of protein that will help keep you in a way that regular muffins can't.
Get our recipe for Snickerdoodle Protein Mini Muffins.
Peanut Butter Overnight Oats
Protein Punch: 12 grams
Need an easy protein-packed breakfast for those busy mornings when you're on the go? Overnight oats are perfect for that! This easy peanut butter overnight oats recipe is versatile. Top it with whatever toppings you want—fresh fruit, dried fruit, nuts, and whatever else your heart desires. We have even more options with our list of overnight oat recipes!
Get our recipe for Peanut Butter Overnight Oats.
Low-Calorie Crispy Ham and Cheese Omelet with Mushrooms
Protein Punch: 30 grams
If you have a hankering for a protein-loaded breakfast from IHOP or Denny's but are also trying to be more mindful of your caloric intake, get ready to fill up as you chow down on this protein-dense, low-calorie dish you can DIY in the comfort of your own kitchen. This high-protein omelet features a diner-classic combo of ham, cheese, and veggies—and yet, it is only 330 calories!
Get our recipe for a Lower-Calorie Ham and Cheese Omelet with Mushrooms.
Steak and Eggs with Chimichurri
Protein Punch: 37 grams
Between the eggs, lean cut of beef, grilled tomatoes, and chimichurri, you get a protein-packed feast fit for a steakhouse brunch—but why go out to eat when you can save time and money by making this meal yourself at home? This recipe is as delicious and satiating as it is colorful. Best of all, it's a stick-to-your-ribs, Paleo-friendly meal that will surely impress any guests you may have who are trying to watch their carb intake.
Get our recipe for Hearty Steak and Eggs with Chimichurri.
Sunrise Sandwich
Protein Punch: About 19 grams
This high-protein breakfast sandwich is so delicious you'll want to chow down on it every single morning. You'll get about 6 grams of protein from the eggs, a little over 5 grams from the turkey, about 3 in a slice of American cheese, and 5 grams in these whole-wheat English muffins.
Get our recipe for Sunrise Sandwich.
Peanut Butter and Banana Toast with Chia Seeds
Protein Punch: 22 grams
Elvis would be proud. Not only does peanut butter's high protein content help you gain muscle mass, but eating the legume may also help boost your metabolism. To make our favorite sandwich, divide 3 tablespoons of peanut butter between two slices of toast. Top with sliced banana, a teaspoon of chia seeds, and honey. Eat it at home or take it on the go!
Black Bean Omelet
Protein Payout: 24 grams
Use up that can of black beans and benefit from their high-protein content with this easy-to-make southwest omelet. This recipe makes about four servings, so if you're just cooking for one, simply prep the ingredients and cook an omelet in the morning to start your day on the right foot. To reap the most flab-incinerating benefits, be sure to consume the entire egg—not just the whites. The yellow is filled with choline, a nutrient that has been proven to reduce body fat and BMI.
Get our recipe for Black Bean Omelets.
Plant-Based Cashew Butter & Raspberry Smoothie
Protein Punch: 15 grams
Yep, you can have your favorite childhood sandwich without the bread! This satiating smoothie is a great on-the-go breakfast option that's reminiscent of a PB&J sandwich. It packs a powerful punch of protein, fiber, essential fats, and vital nutrients that support good health. Not to mention, berries are one of the best sources of polyphenols—a group of fat-blocking compounds.
Get our recipe for our Plant-Based Cashew Butter and Raspberry Smoothie.
Sausage and Mushroom Frittata
Protein Punch: About 16 grams
Frittatas are easy to make and personalize based on your flavor preferences. This one in particular uses Andouille sausage, a classic French sausage found in a lot of cajun recipes. If you're looking for a bit of a leaner protein or are trying to watch your red meat consumption, you can replace the andouille with a turkey sausage or this Smoked Andouille Chicken Sausage.
Get our recipe for Sausage and Mushroom Frittata.
Breakfast Pizza
Protein Punch: 30 grams
Start with the ultimate breakfast bread—the fiber-dense whole-wheat English muffin—as your base and salsa as your sauce, then add eggs, ham, and cheese for flavor, substance, and plenty of protein. It beats an 800-calorie breakfast sandwich any day, and you get to tell everyone you know that you had pizza for breakfast.
Get our recipe for Breakfast Pizzas.
Pumpkin Spice Smoothie
Protein Punch: 18 grams
Skip the pumpkin spice latte and whip up this filling smoothie. Protein powder does most of the heavy lifting in this high-protein breakfast.
Get our recipe for our Pumpkin Spice Smoothie.
Egg Sandwich With Pastrami and Swiss
Protein Punch: 27 grams
While most breakfast sandwiches are filled with protein-packed meat, that doesn't always mean those ingredient choices are the best in terms of calories or even your daily energy. In this recipe, we choose our ingredients with more care. The combination of pastrami and Swiss has long been confined to the realm of the lunchtime deli counter, but we think it works beautifully with soft scrambled eggs—especially because pastrami trounces both sausage and bacon in the calorie department. Give it a try.
Get our recipe for our Egg Sandwich With Pastrami and Swiss.
Baked Eggs With Mushrooms and Spinach
Protein Punch: 15 grams
You know the old saying, "The early bird gets the (protein-packed) worm." If you're looking for a tasty, protein-powered breakfast that you can also whip up ASAP, look no further than this baked eggs recipe. Between the mushrooms, pork, and eggs used in this recipe, you get over 10 grams of energizing protein plus a hearty serving of veggies courtesy of the other ingredients. Best of all, this dish can be cooked in about 10 minutes.
Get our recipe for 10-Minute Baked Eggs With Mushroom and Spinach.
Artichoke Feta Quiche
Protein Punch: 10 grams
Most quiches suffer the burden of excessive amounts of heavy cream and cheese. This quiche dispenses with a heavy dose of dairy fat. Instead, it gets its flavor and substance from antioxidant-dense sun-dried tomatoes, artichoke hearts, and lean protein-packed chicken sausage.
Get our recipe for Artichoke Feta Quiche.
Eggs in Purgatory
Protein Punch: 20 grams
While the name of this recipe may seem a bit morbid, trust us when we say that this protein-packed breakfast will give you life—especially on those mornings when you find it especially challenging to drag yourself out of bed. Skip the greasy potatoes and sugary cereals, and instead, consider sinking your teeth into these bright and bold flavors stemming from some of the healthiest ingredients you have in your fridge and pantry.
Get our recipe for Eggs in Purgatory.
Hearty Italian Hash with Eggs
Protein Punch: 25 grams
This Italian Hash is the perfect savory, high-protein breakfast for those days when you need a bit of extra fuel to get by. The combination of chicken sausage, eggs, potatoes, and cheese gives you 25 grams of protein with very little added sugar, and you'll also get a boost of fiber from the kale and other veggies.
Get our recipe for Italian Hash.
Frizzled Eggs and Sausage with Sautéed Greens
Protein Punch: 16 grams
If you're following a Keto eating plan, or simply want a lower-carb way to start your day, this egg, sausage, and kale combo is the perfect protein boost for you. It may require a bit of work at the beginning to prepare the pork sausage, but the results are worth it. Plus, you can pop these in the fridge or freezer for a quick breakfast at any time.
Get our recipe for Frizzled Eggs and Sausage.
Keto Bacon and Cheese Breakfast Sandwich
Protein Punch: 22 grams
Needing to go low-carb doesn't have to mean the end of your favorite breakfast sandwich. This high-protein breakfast uses homemade cloud bread (click the recipe to learn how to make it), bacon, cheese, and guacamole to give you the mouth-watering flavors of a breakfast sandwich, but without the carb-heavy bread.
Get our recipe for Keto Breakfast Sandwich.
Breakfast Veggie Burger
Protein Punch: 27 grams
Speaking of high-protein plant-based products, the Field Roast veggie burger comes with 21 grams per patty. You can leave this recipe as is and go bun-less, or you can add in a whole grain bun like this one for more protein and a boost of fiber as well.
Get our recipe for Breakfast Veggie Burger.
Scrambled Eggs with Salmon, Goat Cheese, and Asparagus
Protein Punch: About 17 grams
Eggs are such a great way to get a protein-packed start to your day, but making plain scrambled eggs can get old after a while. Thankfully this recipe gives you a boost of protein in a unique way, especially if you have some smoked salmon in the fridge that you don't know what to do with.
Get our recipe for Salmon Scrambled Eggs.
Smoked Salmon and Boursin Cheese Frittata
Protein Punch: 16 grams
It's no secret that eggs are the classic protein-packing breakfast many people turn to each day to kickstart their morning. While mastering the art of creating the perfect scramble is always commendable, there are plenty of other ways to cook up eggs for an even more filling meal. That's where our smoked salmon frittata with Boursin cheese comes into play. This recipe is easy to make and ready in just a few minutes.
Get our recipe for Healthy Smoked Salmon and Boursin Cheese Frittata.
Plant-Based, Grain-Free Breakfast Burrito
Protein Punch: About 23 grams
You can go grain-free and plant-based and still pack in enough protein for breakfast. This recipe uses cassava tortillas, which have 1 gram of protein, and Lightlife Plant-Based Ground "meat," which packs in 20 grams of protein per serving! This goes to show that while chicken or turkey sausage is a great way to get protein in the morning, you don't always have to turn to meat products to reach your protein goals.
Get our recipe for Grain-Free Breakfast Burrito.
Breakfast Bento Box
Protein Punch: 22 grams
If you don't like to eat first thing in the morning, a bento box is a great option. It allows you to graze through the early hours and offers up a solid dose of energy. Simply pack up a hard-boiled egg, half a cup of cottage cheese (with some cucumbers for dipping), half an ounce of almonds, and a side of berries to hit the nutritional mark.
"Cottage cheese is an underappreciated food," says Amidor. "One-half cup of low-fat cottage cheese contains 90 calories, 1 gram of fat, and 16 grams of protein—that's as much protein as you'll find in two ounces of cooked chicken! All that protein means a small serving will keep you feeling full because protein takes longer to digest."
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