A morning that starts with a high-protein breakfast is a good one, indeed. It is sure to keep hunger in check: Studies show that eating a high-protein breakfast kept subjects snacking throughout the day and feeling full and satiated for much longer than others. While there are so many great breakfast foods out there, from bagels to cereal, they don’t always pack the protein punch needed to feel satisfied. Looking for some high-protein breakfast foods? We’ve gathered our favorites that everyone will enjoy.
Meet the experts: Danielle Levy-Wolins, R.D., in-house dietitian at meal-delivery service Thistle; Cynthia Sass, R.D., C.S.S.D., New York City- and Los Angeles-based performance nutritionist; Keri Gans, R.D.N., nutritionist and author of The Small Change Diet; Georgia Rounder, R.D.N., C.D.N., nutrition communications consultant at Eat Well Global.
So wondering why are high-protein breakfasts healthy? Studies say that high-protein breakfasts offer support for appetite, but they also support energy regulation. Studies also show that older adults have seen higher protein diets as support for muscular and skeletal systems, and eating enough protein throughout the day is beneficial for all diets.
A high-protein breakfast is key to setting yourself up for success for the rest of the day. From egg recipes to delicious granolas that you can add to yogurt and fruit, there’s a dish for everyone. Dig into the most delicious meal of the day for some fun ideas to make your morning extra special.
*Additional expert contribution by dietitian Amy Kubal, R.D.N..; Jerlyn Jones, R.D.N., L.D., owner of The Lifestyle Dietitian; Ginger Hultin, R.D., a Seattle-based spokesperson for the Academy of Nutrition and Dietetics.
MIKE GARTEN
1
Spinach and Lemon Hummus Egg Wraps
Instead of a tortilla or English muffin, use protein-rich eggs as the wrapper for a bunch of nutrient-packed fillings, like high-protein hummus, fresh herbs, and sliced tomatoes. Try this technique for lunch, too, stacked with your favorite sandwich ingredients.
Get the recipe for Spinach and Lemon Hummus Egg Wraps »
MIKE GARTEN
2
Yogurt With Strawberries and Almond-Buckwheat Groats
Tiny buckwheat pearls provide crunch to your hearty bowl of A.M. yogurt and pack a mighty protein punch. Double this sweet-salty topping to add to smoothie bowls and add this important macro plus fiber, vitamin A, and vitamin C, key for immune system support.
Get the recipe for Yogurt With Strawberries and Almond-Buckwheat Groats »
LUCY SHAEFFER
3
Quinoa Frittata With Roasted Red Peppers and Manchego
Instead of relying on one protein, pick two. This easy breakfast bake utilizes hearty quinoa and eggs which double up on the necessary macro-nutrient and provide a host of vitamins and minerals.
Get the recipe for Quinoa Frittata With Roasted Red Peppers and Manchego »
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MIKE GARTEN
4
Raspberry-Pecan Baked Oatmeal
On its own, oatmeal isn’t high in protein. But you can easily increase that amount. “Make it with one cup of nonfat or low-fat milk, 2 tablespoons of natural peanut butter, and chia seeds,” says Keri Gans, R.D.N., nutritionist and author of The Small Change Diet.
Get the recipe for Raspberry-Pecan Baked Oatmeal »
RELATED: 16 High Protein Foods That Pack More Protein Than an Egg
MIKE GARTEN
5
Curry-Avocado Crispy Egg Toast
Avocado toast will always be a favorite, but just toast and avocado don’t add up to a ton of protein. An easy solution: Top it off with a fried or hard-boiled egg. Each large egg adds about 6 grams of protein to the equation.
Get the recipe for Curry-Avocado Crispy Egg Toast »
MIKE GARTEN
6
Spinach and Artichoke Frittata
Speaking of eggs, you can never really go wrong with whisking up a carton’s worth to make a frittata. This dish is endlessly customizable, so incorporating more protein is a no-brainer—just stir in cooked turkey bacon, breakfast sausage or cottage cheese. (For reference, each slice of this vegetarian version contains about 11 grams of protein.)
Get the recipe for Spinach and Artichoke Frittata »
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MIKE GARTEN
7
Citrus-Spiced Overnight Oats
Overnight oats are a meal prep savior, and for good reason: It basically only requires you to stir ingredients together, then pop them into the fridge for the night. To boost the protein content, stir in a scoop of protein powder, says Levy-Wolins. Combine the oats and plain or flavored protein powder, then add water or unsweetened nut milk and stir well.
Get the recipe for Citrus-Spiced Overnight Oats »
RELATED: 25 Flavorful High-Protein Meal Prep Recipes That’ll Keep You Full
MIKE GARTEN
8
Crispy Seeded Buckwheat Flatbreads With Smoked Salmon
This bagel-inspired breakfast is not a carb overload. “Top either half a whole-wheat bagel or whole-grain crackers with smoked salmon, a tablespoon of whipped cream cheese, capers, and some salt and pepper for a high-protein breakfast that always hits the spot,” says Georgia Rounder, R.D.N., C.D.N. Here, we upped the nutritional ante by piling the fixings onto a gluten-free seeded cracker.
Get the recipe for Crispy Seeded Buckwheat Flatbreads with Smoked Salmon »
MIKE GARTEN
9
Peanut Butter-Banana Pancakes
Yep, a stack of pancakes can actually pack in protein. Fifteen grams of protein from peanut butter, combined with the fiber and nutrients from bananas, ensure that you’ll feel full until lunch. For an extra boost of protein, skip the syrup and serve with yogurt and chopped nuts, plus extra bananas and honey.
Get the recipe for Peanut Butter-Banana Pancakes »
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MIKE GARTEN
10
Yogurt With Strawberries and Almond-Buckwheat Groats
With 20-plus grams of protein per cup, there’s good reason this thick, creamy yogurt is a go-to breakfast. “Yogurt parfaits are hands-down one of my favorite high-protein breakfasts,” says Rounder. She tops plain, full-fat Greek yogurt with whatever toppings she’s in the mood for—usually a combination of walnuts (for added protein and healthy fat), berries (for fiber), a few spoonfuls of granola (for crunch), and a drizzle of honey (extra sweetness!).
Get the recipe for Yogurt With Strawberries and Almond-Buckwheat Groats »
MIKE GARTEN
11
Southwest Egg Muffins
Muffins don’t have to be loaded with sugar and empty carbs. Rethink your omelet so you can take it on the go and make egg muffins, says dietitian Amy Kubal, R.D.N. These perfect portable bites have 10 grams of protein per muffin, making them a high-protein pick.
Get the recipe for Southwest Egg Muffins »
DANIELLE DALY
12
Pear and Cottage Cheese Toast
Everyone seems to be talking about cottage cheese these days. The dairy product is a top choice for anyone looking to boost their protein intake (half a cup of 1% cottage cheese has 14 grams of protein and only about 80 calories). Spread some on toast, then layer on fresh fruit and nuts.
Get the recipe for Pear and Cottage Cheese Toast »
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MIKE GARTEN
13
Coconut Chia Pudding
Chia seeds are loaded with fiber, omega-3 fatty acids, and they’re even a complete vegetarian protein. Still, only one tablespoon of chia seeds gets you less than 5 grams of the muscle-building nutrient, so amp up your morning chia by stirring in a spoonful of nut butter.
Get the recipe for Coconut Chia Pudding »
14
Egg-and-Cheese Sandwiches
This breakfast staple packs in 19 grams of protein per serving—and it’s actually pretty easy to make at home. Plus, these make-ahead sandwiches can hold up in the freezer for about three weeks. That means you can make a batch of these portable, protein-powered sandwiches well in advance.
Get the recipe for Egg-and-Cheese Sandwiches »
WESTEND61//GETTY IMAGES
15
Blueberry-and-Mixed Nut Parfait
Fruit-forward breakfasts can actually be chock-full of protein. Just ask this simple parfait, which provides an unbelievable 22 grams of protein. Topped with nuts, seeds, and spices, it’s everything you could want in a morning meal.
Get the recipe for Blueberry-and-Mixed Nut Parfait »
RELATED: 33 Low-Calorie Breakfasts That Are Tasty and Nutritious, According to Dietitians
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16
Millet Breakfast Bowl
“This is perfect if you’re tired of oatmeal,” says Jerlyn Jones, R.D.N., L.D., owner of The Lifestyle Dietitian. Millet is an ancient whole grain that produces a hearty texture somewhere between oatmeal and rice pudding. It’s easy to find in most grocery stores, and topped with berries, mint, chia seeds, and sliced almonds, it’s an irresistible, healthy breakfast.
Get the recipe for Millet Breakfast Bowl »
RELATED: The 22 Best Mediterranean Diet Breakfast Recipes to Keep You Full All Morning
BRIAN WOODCOCK
17
Roasted Mushroom and Bacon Dutch Baby
Does anything beat a giant pancake topped with mushrooms, bacon, and herbs? We don’t think so. This brunch dish includes 15 grams of protein, but just 352 calories—a godsend for when you’re craving something rich that won’t ruin your lunch or dinner.
Get the recipe for Roasted Mushroom and Bacon Dutch Baby »
CHARLES MASTERS
18
Salmon Hash With Sunny-Side-Up Eggs
On top of being loaded with protein, salmon is also a great source of omega-3 fatty acids and nutrients like vitamin B12. Paired with veggies and eggs, the result is a nutrition powerhouse, packing in a whopping 37 grams of protein at less than 400 calories per serving for this filling hash.
Get the recipe for Salmon Hash with Sunny-Side-Up Eggs »
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MIKE GARTEN
19
Sheet Pan Egg Tacos
Need to feed a crowd? These adorable little tacos can’t be beat for breakfast (or dinner, if you’d like). Just two of them pack 25 grams of protein, and your morning meal will be anything but boring. Tomatillos, jalapeño, sharp cheddar, fresh cilantro, and lime juice will certainly liven up your healthy weekend brunch.
Get the recipe for Sheet Pan Egg Tacos »
20
Shakshuka
This Mediterranean breakfast staple comes together super quickly with just a few spices, fresh tomatoes, and protein-packed eggs. Each serving has 14 grams of protein and serves the entire family right out of the pan. Just be sure to serve with some crusty bread for optimal dipping and a sprinkle of feta cheese for an extra pop of protein.
Get the recipe for Best-Ever Shakshuka »
21
Protein-Packed Smoothie Bowl
Many smoothies with just fruit are—delicious, yes, but not very filling or protein-rich. “To maximize protein and create more balance, add a scoop of protein powder,” recommends Ginger Hultin, R.D., a Seattle-based spokesperson for the Academy of Nutrition and Dietetics. Look for a protein powder with no more than 5 grams of sugar, Kubal recommends, and unsweetened is best since the fruit already provides plenty of flavor.
Get the recipe for Protein-Packed Smoothie Bowl »
RELATED: 20 High-Protein Smoothies That Will Keep You Full for Hours
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MIKE GARTEN
22
Grain Bowl With Sautéed Spinach
This nutrient-packed bowl is a stellar choice to start the day. Avocado, egg, grains, and tomato provide tons of protein, healthy fats, and fiber—not to mention an incredible 14 grams of protein per serving (add an extra egg to make it 20!).
Get the recipe for Grain Bowl With Sautéed Spinach recipe »
23
Scrambled Egg and Bean Tacos
With 29 grams of the nutrient per two tacos (thanks to a delicious combo of eggs and black beans), this is one of the most protein-rich breakfasts on the list. And although they look like something you might order at an upscale restaurant, they take just 15 minutes to throw together.
Get the recipe for Scrambled Egg and Bean Tacos »
CHRIS COURT
24
Sunny-Side-Up Pizza
This breakfast pizza includes an impressive 22 grams of protein, breezing past the 15 to 20 for beginners suggested by Levy-Wolins. It’s got all the hallmarks of a great pie—melted Gruyère, sweet ham, crunchy crust—but with plenty of greens served right on top. It’s dinner for breakfast (or breakfast for dinner) done right.
Get the recipe for Sunny-Side-Up Pizza »
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JOHN KERNICK
25
Veggie-Loaded Chickpea Waffles
Remix your waffle habit with these veggie-powered treats, which include protein-rich ingredients like chickpea flour, eggs, and Greek yogurt. Each waffle provides 7 grams of protein but only 85 calories, meaning you can eat three or four in a serving.
Get the recipe for Veggie-Loaded Chickpea Waffles »
PHILIP FRIEDMAN/STUDIO D
26
Cheesy Avocado Omelette
Eggs are a no-brainer for protein. Sass suggests mixing in veggies and herbs and topping with avocado for healthy fats, which will boost the satiety factor. This simple recipe packs in 32 grams of protein for a filling plate.
Get the recipe for Cheesy Avocado Omelette »
CON POULOS
27
Almond-Berry French Toast Bake
Perfect for a protein-packed brunch spread, this French toast bake has 12 grams of protein per serving. Pair with a side of fresh scrambled eggs for a spread that is sweet, savory, and high in protein.
Get the recipe for Almond-Berry French Toast Bake »
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LUCY SCHAEFFER
28
Turkish Eggs With Greek Yogurt
When Greek yogurt and eggs on their own get a little old, mix things up with this savory yogurt recipe. This plate has 15 grams of protein and is ultra filling, flavorful, and great for those who are tired of regular breakfast plates.
Get the recipe for Turkish Eggs With Greek Yogurt »
OKSANAKIIAN//GETTY IMAGES
29
Breakfast Quinoa
Although you can have it savory in the morning too, quinoa also makes a good sweet breakfast if you’re sick of oats. “This whole grain contains 12 grams of protein in just 1/2 cup uncooked,” says Hultin, who recommends adding in more protein by topping with nuts, seeds, and soy milk (which contains about 8 grams in one cup). Plus, it’s fairly quick to cook, or you can make it the night before and reheat in the morning.
SOHADISZNO//GETTY IMAGES
30
Tofu Scramble
Perfect for vegans and meat-eaters alike, tofu can mimic eggs with a little doctoring up. “Crumble a block of tofu in a pan and scramble it like you would eggs, adding your favorite veggies, herbs, and spices for flavor,” says Hultin. Half of the recipe gives you about 22 grams of protein. Extra-firm tofu tends to work best, and if you have time to press it first, go for it.
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MIKE GARTEN
31
Sweet Potato Breakfast Burritos
Jones is a fan of breakfast burritos because they’re so easy to customize. All you really need is eggs and whole-grain or corn tortillas, and anything else you add is up to you. She loves to add black or pinto beans for a boost of protein, plus any vegetables you happen to have, including tomatoes, spinach, peppers, onions, and sliced avocados.
Get the recipe for Sweet Potato Breakfast Burritos from Good Housekeeping »
JOE LINGEMAN
32
Meal Prep Egg Bites
Put leftovers to the best use in these on-the-go egg muffins. You can stack your favorite flavors into muffin tins, top with eggs, and then bake. For a high-protein breakfast, pick toppings like quinoa or veggies like edamame that add 9 grams in 1/2 cup.
Get the recipe for Meal Prep Egg Bites from Women’s Health »
LINDA XIAO
33
Avo Toast With Eggs and Quick-Pickled Peppers
To always have a high-protein addition to breakfast, hard-boil a few eggs and keep them in the shell in the fridge for up to 4 days. Pair with hearty avocado to provide a filling breakfast.
Get the recipe for Avo Toast With Eggs and Quick-Pickled Peppers from Women’s Health »
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Why is protein important at breakfast?
Protein makes you feel satiated and gives you the energy you need to function, making it ideal for the first meal of the day. When you eat in the morning, you’re essentially coming out of a multi-hour fast, says Danielle Levy-Wolins, R.D., in-house dietitian at meal-delivery service Thistle.
Protein offers up long-lasting energy when we need it most, preventing our bodies from running on empty.
Are high protein breakfasts healthy?
New research has linked eating a wider variety of proteins to lower blood pressure and a high-protein diet has been linked to healthy aging. Eating protein in the morning can also affect overall health. “In numerous studies, a high-protein breakfast habit has been linked to weight management or weight loss,” says Cynthia Sass, R.D., C.S.S.D., a New York City- and Los Angeles-based performance nutritionist. “Protein is filling, and triggers the release of satiety hormones that blunt appetite.”
In other words, filling up on protein at breakfast may mean you eat less all day long, including in the evening. Protein also boosts alertness and helps stabilize blood sugar and insulin levels, meaning you’ll have the focus and energy to face the day, she adds.
How much protein do you need at breakfast?
The ideal amount of protein at breakfast is about 30 grams, according to a 2018 review by nutrition researchers at Purdue University. However, registered dietitians like Sass say that 15 to 20 grams at breakfast is a good goal for weight loss and hunger management.
Levy-Wolins recommends starting with at least 15 grams of protein at every meal if you’re hoping to see results at the gym. An even intake of protein throughout the day “provides the most support of muscle mass maintenance,” she explains, pointing to a separate 2018 review. “This is equivalent to two hard-boiled eggs or a half cup of oatmeal and two tablespoons of nut butter.” But you’re not just doomed to eggs in the A.M. forever. There are plenty of foods to enjoy that pack more protein than an egg.
