24 Delicious High-Protein Breakfast Foods to Boost Your Morning Energy

Protein is the building block of cells. It is needed for cell growth and protection, building tissues and muscles, and slowing muscle loss.

This can help you make smarter food choices and consume fewer calories throughout the day. A high-protein breakfast has at least 30% protein.

1. Greek Yogurt Parfait

Greek yogurtis a protein-rich, lower-sugar variety ofyogurt. One container (about 5.5 ounces) of nonfat Greek yogurt contains about 16 grams (g) of protein, which is about twice the protein of regular yogurt. When compared to regular yogurt, Greek yogurt is also lower insodiumandcarbohydrates.

Greek yogurt is acalcium-rich food that supports bone health and can help reduce your risk ofosteoporosis(brittle bones). To make a Greek yogurt parfait, add other ingredients in layers and finish it off with a small amount of honey or syrup. To increase the nutritional value of the parfait, you can add ingredients such as fruit to increasefiber, granola to increase carbohydrates, and sliced almonds to increase protein.

What Foods Are High in Protein?

2. Protein Smoothie

To make a protein smoothie, blend the following ingredients:

3. Nutty Overnight Oats

Nutty overnight oats are high in protein and fiber—ingredients that help you stay full throughout the morning while supporting the health of your heart and digestion. Adding nuts increases protein while also helping to decreaseinflammation, strengthen arteries, and support weight loss.

21 High Protein and Low Calorie Foods

4. Peanut Butter and Banana Toast

Peanut butter andbananatoast combines two plant-based proteins to create a protein-rich breakfast. Protein-containing foods are classified asincompleteorcompleteproteins based on how many of the nine essentialamino acidsthey contain. Generally, animal-based proteins are complete, while plant-based proteins are incomplete.

Together, one slice of peanut butter and banana toast on whole wheat bread provides more than 12 g of protein:

5. Cottage Cheese and Fruit

Cottage cheeseis a soft cheese that ishigh in proteinbut low in calories and fat. There are 24 g of protein in 1 cup of 2% cottage cheese. Fat content depends on whether you use full-fat, low-fat, or fat-free cottage cheese.

Cottage cheese is also rich in vitamins and minerals, includingcalcium,phosphorus,selenium, andriboflavin (B2). Its wide range of nutrients supports bone health and weight loss. Cottage cheese can also helpincrease red blood cellsand improve gut health.

Cottage cheese lacks fiber and is usually unflavored. Topping a bowl of cottage cheese with fruit such asblueberries,strawberries,raspberries, orblackberriesadds fiber, fructose, and polyphenols, compounds that have antioxidant, antimicrobial, and antifungal properties.

8 Fruits and Vegetables That Can Help You Get More Protein

6. High-Protein Oatmeal

Oatmeal delivers a high-protein, high-fiber breakfast option that is rich in nutrients, vitamins, minerals, and fiber. One cup of cooked oatmeal (240 g) provides about 6 g of protein.

While oatmeal provides a healthy dose of protein, you can create higher-protein oatmeal in the following ways:

Some varieties of oatmeal are marketed as high-protein oatmeal. This oatmeal is often combined with a protein powder to increase the protein content.

7. Egg Muffin

An egg muffin is a high-protein, low-carbohydrate breakfast food. These make-ahead mini omelets are easy to grab and eat in a hurry. They can be consumed immediately or stored in the freezer for later consumption.

8. Smoked Salmon Bagel

Salmon isa high-protein fishfilled with heart-healthyomega-3 fatty acids. Omega-3 fatty acids are linked with a reduced risk of health conditions such as heart disease,hypertension(high blood pressure), andAlzheimer’s disease.

A salmon bagel is a traditional portable breakfast food that will keep you full until lunchtime. Most recipes for smoked salmon bagels include a layer of cream cheese. A full salmon bagel can provide up to 32 g of protein based on the following values:

15 High-Protein Vegetables to Add to Your Diet

9. Tofu Scramble

Atofuscramble is a protein-rich plant-based way for vegetarians to enjoy a breakfast that mimics the texture and color of scrambled eggs. Tofu is a high-protein, plant-based food made fromsoybeans. A 3-ounce (84 gram) serving of firm tofu contains 7 g of protein.

Tofu is also high in protein, calcium, andiron. The recipe for a tofu scramble requires that you crumble and then cook the tofu with turmeric for color, nutritional yeast for flavor, and other seasonings like salt, garlic, and pepper. Like scrambled eggs, a tofu scramble can be personalized with ingredients such as tomatoes, potatoes, broccoli, or spinach to increase protein and appeal to your taste.

10. No-Bake Protein Balls

No-bake protein balls are simple treats that you can prepare for a quick breakfast or an on-the-go snack anytime. While there is no standard recipe, a typical recipe for protein balls uses a base of unsweetened peanut butter, oats,flaxseeds, and chia seeds as the sources of protein.

You can add sweeteners such as chocolate chips or coconut flakes to the protein balls for flavor. The mixture is rolled into balls about 2 tablespoons in size, placed in an air-tight container, and stored in the refrigerator. As the name implies, no baking is needed.

11. Protein Waffles and Pancakes

Protein waffles and pancakes are a great way to enjoy a traditional breakfast with the benefits of a high-protein meal. Ingredients in frozen protein waffles such as soy, whey, eggs, and hemp seeds can boost protein to 13 g for a serving of protein waffles. Prepared protein waffles and pancakes made from whole grain can also give you about 10% of a daily serving of magnesium.

How to Make a Healthy Protein Shake for Breakfast

12. Granola Bar and Nut Butter

There are many types of protein-rich nut butter. They include almond butter, walnut butter, peanut butter, cashew butter, and sunflower seed butter. For example, two tablespoons of almond butter contain about 3.7 g of protein.However, check the ingredients list to avoid consuming excess salt and sugar or partially hydrogenated or hydrogenated oils, which are sometimes used in nut butter.

13. Turkey Sausage

Turkey sausage is a high-protein breakfast option that is lower in fat and calories than pork sausage and other breakfast meats.One serving (57 g) of fresh, cooked turkey sausage delivers 13.6 g of protein.

14. Scrambled Eggs With Cheddar Cheese

Scrambled eggs with cheddar cheese are a delicious and nutritious breakfast meal. To make a healthy version of this popular breakfast food, try using cheese powder and fat-free cheddar cheese to achieve a cheesy flavor.

Use the following recipe to enjoy a scrambled eggs with cheddar cheese breakfast that includes 36 g of protein, 241 calories, 5 g of carbohydrates, and 6 g of fat:

15. Chia Pudding With Nut Butter

Chia seeds are rich in fiber, healthy fats, and antioxidants. They are also rich in insoluble fiber. You can consume 20% of your recommended daily fiber with just 1 tablespoon of chia seeds. Chia seeds also provide healthy doses of omega-3 and omega-6 fatty acids.

One ounce of chia seeds provides 5 g of protein.For an easy chia seed pudding, use the following recipe:

16. Breakfast Pizza

A breakfast pizza can be healthier than traditional cereals if you choose the right toppings and crust. The basic breakfast pizza recipe starts with a traditional pizza shell topped with a mixture of scrambled eggs, cooked potatoes, crumbled sausage, mozzarella cheese, and diced vegetables such as onions or sweet peppers.

The eggs, sausage, and mozzarella cheese add quality protein. Choose a cauliflower or zucchini crust to reduce carbohydrates. Use toppings such as arugula, and spinach to increase fiber.

17. Breakfast Grilled Cheese

Cheeseis a good way to increase protein and calcium in any recipe. Breakfast grilled cheese modifies the traditional lunchtime favorite to include breakfast flavors.

A sandwich loaded with cheese on whole-grain bread makes a protein-packed breakfast. Combine high-protein cheese like sharp cheddar and Monterey Jack cheese (1 ounce of each cheese provides 7 g of protein).

18. Huevos Rancheros

Huevos rancheros make it possible to have a healthy and delicious breakfast. Huevos rancheros start with warm corn tortillas topped with fried eggs and refried beans, salsa, and other ingredients.

Fried eggs are packed with protein and B vitamins.Beansadd protein (a half cup of black beans provides 8 g of protein).They are also rich in calcium, magnesium,zinc, andiron. Use low-fat Mexican cheese and low-sodium canned black beans, salsa, and tortillas to reduce fat and salt.

19. Avocado Toast With Feta

An avocado provides almost 4 g of protein per one avocado. It also provides potassium, copper, folate,vitamin K, and vitamin B5. It is also a good source of fiber, providing about 13 g of fiber per avocado.

20. Quinoa Breakfast Bowl

Quinoais a whole grain and a great source of protein, fiber, and several key vitamins and minerals. One cup of cooked quinoa provides 8.14 g of protein.Quinoa is a complete protein that provides all nine amino acids.

21. Mushroom and Cheese Quiche

Quiche is a French tart made of an egg custard filling baked in a pie crust. Primarily made of eggs and cheese, a quiche is rich in protein, calcium, essential vitamins, and minerals. While this savory treat is a delicious start to the day, it can deliver excess calories and fat. Choose low-fat cheese and use fat-free evaporated milk instead of heavy cream to cut calories and fat.

Add mushrooms to quiche to increase flavor and texture. While 1 cup of mushrooms (86 g) provides almost 2 g of protein, they also add fiber, minerals, and vitamins.

Mushrooms are also a good source of vitamin D, vitamin B6, and selenium, nutrients that help reduce your cancer risk, promote lower cholesterol, protect brain health, and support a healthyimmune system.

22. Egg and Black Bean Tacos

Breakfast tacos include a combination of scrambled eggs, black beans, and shredded cheese. The mix is added to flour or corn tortillas and topped with salsa, avocado, and sour cream. To reduce fat, replace sour cream with nonfat plain Greek yogurt. This will also increase protein. Add peppers, tomato, or onions to increase fiber.

Black beans are considered among the healthiest beans. They have the highest antioxidant count and provide strong activity in inhibiting human, colon, liver, and breastcancer cells. Beans can also help reduceinsulin resistance(when cells don’t respond to the hormone insulin properly, causing it to no longer adequately regulate blood sugar levels, causing high blood sugar and, potentially, type 2 diabetes). Their highpotassiumlevels also help lower the risk of stroke (disruption of blood flow to the brain).

23. Sweet Potato and Black Bean Breakfast Burrito

A breakfast burrito is a handheld protein-packed breakfast that includes plant-based protein, eggs, cheese, and salsa. Addingsweet potatoesprovides additionalmicronutrients.

While a medium sweet potato provides just 2 g of protein,it is a healthy root vegetable full of antioxidants that protect your cells from damage. They are also rich in vitamin A,vitamin C, potassium, fiber, and zinc. They also include nutrients that support the health of your eyes, gut, and immune system.

24. Spinach, Bean, and Cheese Breakfast Quesadilla

High-protein ingredients like spinach, black beans, and cheese can transform a traditional quesadilla into a protein-packed breakfast treat. Add salsa, avocado, or vegetables like peppers, onion, or tomatoes to increase fiber. For extra protein, add beef, chicken, ahi tuna, tofu, or nonfat Greek yogurt.

Whole wheat tortillas have health benefits. Research indicates that whole wheat grains can help lower your risk oftype 2 diabetes, cardiovascular disease (disease of the heart and blood vessels),colorectal cancer(cancer of the colon and/or rectum), and other health conditions.

Summary

Many traditional breakfast foods do not provide enough protein to deliver the benefits of a high-protein breakfast. A high-protein breakfast consists of at least 30% protein. Consuming this amount of protein at breakfast helps promote satiety, manage blood sugars, and sustain your energy levels along with other health benefits.

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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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MedlinePlus.Protein in diet.

American Society for Nutrition.Protein, its what’s for breakfast.

U.S. Department of Agriculture.Yogurt, Greek, plain, nonfat.

U.S. Department of Agriculture.Yogurt, plain, nonfat.

Utah State University.Smoothies - helpful or harmful?

Penn State Extension.Smoothies: a great blend of flavor, convenience, and nutrition.

Trinity Health.Benefits of overnight oats.

Kaiser Permanents.Overnight oats 4 ways.

Piedmont Healthcare.What is a complete protein?

U.S. Department of Agriculture.Peanut butter, creamy.

U.S. Department of Agriculture.Bread, whole-wheat, commercially prepared.

U.S. Department of Agriculture.Bananas, raw.

U.S. Department of Agriculture.Cheese, cottage, lowfat, 2% milkfat.

American Dairy Association.All about cottage cheese.

Vahapoglu B, Erskine E, Gultekin Subasi B, et al.Recent studies on Berry bioactives and their health-promoting roles.Molecules. 2021;27(1):108. doi:10.3390/molecules27010108

U.S. Department of Agriculture.Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt.

Dairy Council of California.Health benefits of oatmeal.

U.S. Department of Agriculture.Eggs, grade A, large, egg whole.

HealthyU Nutrition. Egg bites!Quick, easy and macro-friendly.

National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids. Fact sheet for health professionals

U.S. Department of Agriculture.Fish, salmon, Atlantic, farmed, cooked, dry heat.

U.S. Department of Agriculture.Cream cheese, regular, plain.

U.S. Department of Agriculture.Bagel.

U.S. Department of Agriculture.Firm tofu.

Plant Based News.Craving scrambled eggs? Make this 10-minute vegan scrambled tofu.

American Diabetes Association.No bake protein balls.

Science in the Public Interest.Food find: kashi GO protein waffles.

U.S. Department of Agriculture.Snacks, granola bars, hard, plain.

Cedars-Sinai.Nut butters: which one is healthiest?

U.S. Department of Agriculture.Nuts, almond butter, plain, without salt added.

American Heart Association (AHA).Is turkey healthy for you? Read this before you gobble any.

U.S. Department of Agriculture.Sausage, turkey, fresh, cooked.

Boston Medical.Turkey sausage.

Health Beet.Low carb double cheesy scrambled eggs (with low calorie cheese powder).

University of Florida Health.Healthy food trends – chia seeds.

U.S. Department of Agriculture.Chia seeds.

Support + Feed.Chia seed pudding.

U.S. Department of Agriculture.Peanut butter with omega-3, creamy.

North Carolina Egg Association.Breakfast pizza.

U.S. Department of Agriculture.Cheddar cheese.

U.S. Department of Agriculture.Monterey jack cheese.

American Egg Board.Bacon and egg breakfast grilled cheese sandwich.

U.S. Departent of Agriculture.Black beans.

Arthritis Foundation.Weekday huevos rancheros.

U.S. Department of Agriculture.Feta cheese.

Kaiser Permanente.Trending: avocado toast.

U.S. Department of Agriculture.Avocados, raw, all commercial varieties.

U.S. Department of Agriculture.Quinoa, cooked.

Massachusetts General Hospital.Spotlight on plant based proteins.

Gundersen Health System.Quinoa breakfast bowl.

College of Agricultural, Consumer and Environmental Sciences. Illinois extension.Quiche – a healthy summertime meal.

U.S. Department of Agriculture.Mushrooms, portabella, raw.

UCLA Health.7 health benefits of mushrooms.

Texas WIC.Easy black bean breakfast tacos.

Nutritionfacts.org.Black beans.

U.S. Department of Agriculture.Sweet potato, cooked, boiled, without skin.

Laveriano-Santos EP, López-Yerena A, Jaime-Rodríguez C, González-Coria J, Lamuela-Raventós RM, Vallverdú-Queralt A, Romanyà J, Pérez M.Sweet potato Is not simply an abundant food crop: a comprehensive review of Its phytochemical constituents, biological activities, and the effects of processing.Antioxidants (Basel). 2022 Aug 25;11(9):1648. doi:10.3390/antiox11091648

Sanford Health.Healthy cooking: black bean cheese quesadilla.

McRae MP.Health benefits of dietary whole grains: an umbrella review of meta-analyses.Journal of Chiropractic Medicine. 2017;16(1):10-18. doi:10.1016/j.jcm.2016.08.008

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