If your stomach growls on cue midmorning and leaves you counting down the minutes until lunch, your breakfast might need a little makeover. “Eating a nourishing breakfast sets your body up with steady energy for the morning, and can actually impact food decisions you make later in the day,” says Sarah Gold Anzlovar, M.S., R.D.N., L.D.N.
In fact, people who eat breakfast tend to get more protein, fiber, and essential vitamins and minerals (and fewer added sugars) overall than those who skip breakfast, research shows. You need an array of nutrients to support all-over health and ward off chronic diseases like type 2 diabetes or heart disease—but one that’s especially key when it comes to building a balanced breakfast with max benefits is protein.
“Protein digests slowly and triggers fullness hormones, so a protein-rich breakfast keeps you satisfied for hours,” says Anzlovar. It also helps slow the digestion of carbohydrates in your meal, so your blood sugar levels stay more balanced and your energy levels more stable throughout the morning.
Ready to stay full until lunch and enjoy more energy throughout your day? Taste your way through these high-protein breakfasts. They each have about 30 grams of protein, and dietitians turn to them to kickstart their days.
How much protein should you eat at breakfast?
You know that protein should be at the forefront of your morning meal, but how much protein should you be striving for at breakfast? The amount you need each day depends on your individual nutrition goals, activity levels, age, weight, height, and more, explains Anzlovar. However, research suggests that for most people, 30 grams of protein at breakfast may be the sweet spot to support satiety and help balance blood glucose levels.
Getting 30 grams of protein with your breakfast may feel a little daunting at first, as Samantha DeVito, M.S., R.D. explains, considering “many traditional breakfast foods like cereals, pastries, or toast alone don’t tend to be high-protein foods.” But with the right food combinations, you can easily put together a balanced, nutrient-rich breakfast with plenty of protein like the ones below. And they’re all simple to whip up!
1. Cottage Cheese and Eggs on Toast
1/2 cup low-fat cottage cheese + 2 hard-boiled eggs + 1 slice whole-grain toast
Skip the buttered white toast for a slice of whole wheat toast topped with a big scoop of cottage cheese and a layer of sliced hard-boiled eggs. “Cottage cheese and eggs provide a complete source of protein, while whole grains add fiber and important nutrients for a balanced start to the day,” says DeVito.
Add a generous sprinkle of everything bagel seasoning or a drizzle of chili crisp on top for a fun flavor boost, and enjoy a piece of fruit on the side for extra fiber and hydration support.
2. High-Protein Smoothie
1 scoop whey protein powder + 1 cup milk + 1 tablespoon peanut butter + fruit and greens
“Smoothies are a convenient option for busy mornings, and combining protein with fruit and healthy fats makes for a balanced breakfast that supports fullness and sustained energy,” says DeVito.
For a super simple dietitian-approved healthy smoothie recipe that hits all the food groups, use a scoop of whey protein powder with your favorite milk (if you’re vegan or plant-based, look for a powder made from plant proteins like peas or soy), a handful of berries, greens, and a scoop of nut butter.
3. Breakfast Bento Box
2 hard-boiled eggs + 1 apple, sliced + 1 ounce cheddar cheese + 2 tablespoons peanut butter
If you don’t have much of an appetite in the morning, or don’t have the time to sit and eat a full meal, a protein-rich breakfast bento box is the way to go—plus it feels fun to eat. With hard-boiled eggs, fruit, cheese, and nut butter, you can prep your box the night before and grab it as you walk out the door for a filling, high-protein meal that’s easy enough to enjoy on a commute or at your desk.
4. Protein Waffles
2 protein waffles + ⅔ cup Greek yogurt + 1 cup berries + 1 tablespoon peanut butter + 1 tablespoon maple syrup
You can find lots of frozen waffles that are boosted with protein, so keep some on hand for simple breakfasts. You can easily dress them up with a few extras for a satisfying meal that delivers 30 grams of protein and 10 grams of fiber. Top your waffles with peanut butter and a drizzle of maple syrup, then either add a scoop of Greek yogurt and berries on top or serve in a bowl on the side.
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When making this high-protein breakfast, you can also microwave frozen berries and pour the whole bowl on top of your waffles, along with Greek yogurt for a naturally sweet syrup-like topping.
5. Bagel and Egg Sandwich
1 whole wheat bagel + 2 eggs + 1 slice of cheddar cheese + greens
While people think of bagels as just an empty carb, they’re actually quite high in protein, with most bagels containing around 10 grams per serving. Anzlovar recommends topping your bagel with eggs and a slice of cheese for an extra boost of protein, and a big handful of leafy greens for fiber and other vitamins.
6. Chia Protein Pudding
3 tablespoons chia seeds + 1/2 cup milk + 2/3 cup Greek yogurt topped with 2 tablespoons slivered almonds + 1 cup blueberries
Chia pudding is the ultimate high-fiber and high-protein meal-prep breakfast. Along with 30 grams of protein, this breakfast provides 18 grams of stay-regular fiber, which is well over half of the amount most people need in one day. Plus, chia seeds are one of the foods with more heart-healthy omega-3s than fish.
With the base recipe of chia seeds, milk, and Greek yogurt, you can feel free to change your toppings using different berries, nuts, seeds, and sweeteners if needed.
7. Egg and Veggie Scramble
2 whole eggs + 2 egg whites + 1/2 cup sautéed veggies + 1 slice sprouted grain toast + 1 tablespoon peanut butter
Combining eggs with egg whites in a veggie scramble packs in more protein while reducing the saturated fat in your meal. Instead of white bread, serve sprouted grain toast on the side, which tends to have between 4 and 7 grams of protein per slice, compared to the 1 gram usually found in refined white bread.
8. Overnight Oats
1/2 cup rolled oats + 1 tablespoon chia seeds + 1 cup milk + 1/2 cup plain Icelandic skyr yogurt + 1/2 oz walnuts + berries and honey
While there are dozens of unique overnight oat recipes you can choose from to create a high-protein meal-prepped breakfast, Anzlovar recommends using a base of oats, chia seeds, milk, and skyr or Greek yogurt (these yogurts are highest in protein). Prep your oats in a jar the night before, and you’ll wake up to breakfast, ready to eat.
9. Salmon and Egg Bagel Thins
Bagel thin + 2 tablespoons cream cheese + 1 scrambled egg + 3 ounces smoked salmon
This savory breakfast is lower in carbohydrates than a traditional lox bagel sammie and is one of my personal favorites. A toasted bagel thin topped with cream cheese, scrambled egg, and a few ounces of cold-smoked salmon is high in protein and omega-3 fatty acids and takes just minutes to whip together on a busy morning. And it’s the perfect vehicle for enjoying bonus salad greens or sprouts as a topping or light bite on the side.
10. Greek Yogurt Protein Bowl
1 cup plain Greek yogurt + 1 cup sliced strawberries + 1 tablespoon honey + 1 tablespoon hemp seeds + ¼ cup granola
You can easily transform a cup of plain Greek yogurt into a filling, high-protein, and high-fiber breakfast that will stick with you by combining a touch of your sweetener of choice, fruit, hemp seeds, and granola. It takes just a few minutes to assemble and you can adapt the recipe to use whatever fruit, seeds, and sweeteners you have on hand.
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