7 High-Protein Breakfasts to Power Your Morning

During the hustle and bustle of a hectic week, getting a healthy dinner on the table starts to feel like mission impossible. But you can always win at breakfast. Fitbit dietitian and nutrition curriculum designer Tracy Morris wants you to wake up to a meal with at least 20 grams of protein, to keep carb cravings and sugar crashes at bay. Which means a bowl of frosted cereal just isn’t going to cut it. And, surprisingly, neither will a couple of eggs—unless you add a sprinkle of cheese!

Here are some top sources of protein that sound appealing in the morning and will help get you to 20 grams.

  • 7 oz Greek yogurt, plain, nonfat 20 grams protein
  • ½ cup cottage cheese, low-fat 14 grams protein
  • 2 oz turkey sausage 14 grams protein
  • 2 large eggs 13 grams protein
  • 1 cup milk, nonfat 8 grams protein
  • 1 cup quinoa 8 grams protein
  • ½ cup black beans 8 grams protein
  • 2 tablespoons crunchy peanut butter 8 grams protein
  • 1 oz cheddar cheese 6 grams protein
  • 1 whole-wheat English muffin 6 grams protein
  • 1 oz smoked salmon 5 grams protein
  • ½ cup oats 5 grams protein
  • 1 slice whole-wheat bread 3 grams protein

If you’ve got the ingredients, you still might be wondering what to do with them. Here are seven quick and easy ideas for high-protein breakfasts to power your morning.

Overnight Oats with Blueberries

½ cup oats + ½ cup Greek yogurt + ½ cup milk + 1 tablespoon chia seeds + ½ cup blueberries

395 calories, 25 grams protein per serving

For full recipes, check out 6 Overnight Oat Recipes with Fresh Flavors to Try.

Cottage Cheese Toast

2 slices sprouted toast + ½ cup cottage cheese + ¼ avocado + 1 teaspoon sesame seeds

319 calories, 20 grams protein per serving

Smoked Salmon Bagel

½ whole-wheat bagel + 2 tablespoons cream cheese + 1 oz smoked salmon + ¼ cup alfalfa sprouts

314 calories, 20 grams protein per serving

Beany Breakfast Burritos

1 whole-wheat tortilla + 2 large eggs + ½ cup black beans + 2 tablespoons salsa fresca

Per serving: 332 calories, 21 grams protein

For the full recipe, check out Sweet Potato & Black Bean Breakfast Burritos.

Turkey Sausage & Egg Sandwich

1 whole-wheat English muffin + 2 oz turkey sausage + 1 large egg + 1 oz cheddar + ½ cup baby spinach

393 calories, 29 grams protein per serving

Lemon & Chia Seed Muffins

335 calories, 20 grams protein per serving

For the full recipe, check out Lemon & Chia Seed Muffins.

Chocolate & Peanut Butter Protein Shake

408 calories, 23 grams protein per serving

For the full recipe, check out Chocolate & Peanut Butter Protein Shakes.

This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

Becky Duffett

Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.

Per serving: 200 calories, 15 g protein, 12 g fat, 11 g carbs, 1 g fiber

Cottage Cheese Bowl

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When it comes to increasing your protein intake, low-fat cottage cheese is an option many people overlook. The nutrition, taste, cost, and ease of preparation make it a great addition to your breakfast rotation, Rösser says. (Note: Low-fat cottage cheese has more protein per serving than full-fat, although both are great options.) She recommends filling a bowl with 1 cup cottage cheese, mixing in 1/4 cup black beans, and topping with tomatoes, paprika, salt, pepper.

Per serving: 240 calories, 28 g protein, 5 g fat, 20 g carbs, 4 g fiber

Check out these three cottage cheese bowls for inspiration:

Chocolate Peanut Butter Porridge

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Sometimes you just have to have something sweet for breakfast and with this simple dish you can have your protein and the taste you crave, Rösser says. Mix together 1/3 cup oats cooked, 2 tablespoon natural peanut butter, 1 teaspoon dark cacao powder, and 1/2 banana. Top with yogurt or your choice of milk.

Per serving: 363 calories, 16 g protein, 20 g fat, 52 g carbs, 4 g fiber

Minty Quark Shake

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Never heard of quark? It’s a German-style yogurt, similar to Greek yogurt, but with more protein and a texture like cheesecake. This thicker consistency makes it ideal for whipping up a decadent, creamy protein shake. Rösser’s favorite concoction: 1/2 cup Quark, 1/4 c cucumber, a few mint leaves, a 1/4 cup of milk, and a pinch of salt.

Per serving: 109 calories, 15 g protein, 3 g fat, 6 g carbs, 0 g fiber


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This egg, onion, and tomato dish is a breakfast staple in Israel. In fact, the name literally means “breakfast,” Rösser says. Simply cook a sauce of 1/4 cup sliced onions, 1/2 sliced red bell pepper, 1 tomato, and 1/4 teaspoon paprika. Place two cooked eggs on a slice of whole-grain bread and smother it in the sauce. Top with parsley leaves, chili flakes, salt, and pepper for more flavor.

Per serving: 237 calories, 17 g protein, 10 g fat, 21 g carbs, 4 g fiber

Crunchy Scrambled Eggs

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Take your basic scrambled eggs to the next level by adding 2 tablespoons of seeds (pumpkin, sunflower seeds, and/or flax), 4 chopped cherry tomatoes, and 1/4 cup of arugula to 2 cooked eggs. This combo adds protein, fiber, flavor, and a satisfying crunch to an otherwise ordinary dish, Rösser says.

Per serving: 219 calories, 16 g protein, 16 g fat, 3 g carbs, 1 g fiber

Smoked Salmon Toast

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Fish is an excellent breakfast food. Not only does it have a ton of protein, but the healthy omega-3 fats can help everything from your skin to your brain. Breakfast is all about simplicity, so Rösser recommends keeping things easy by putting 3 ounces of smoked salmon or trout on one slice of whole-grain toast. Optional toppings include cottage cheese, grated horseradish, dijon mustard, chopped parsley, chopped dill, chopped chives, lemons, or salt and pepper.

Per serving: 169 calories, 20 g protein, 5 g fat, 11 g carbs, 2 g fiber

Yogurt Parfait

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Start your morning off right with a simple parfait made of 1 container of plain Greek yogurt, 1/4 cup berries and 1/4 cup muesli, suggests Sonja Kukuljian, PhD, RD, group general manager of nutrition at Freedom Foods. Muesli is a whole-grain cereal often eaten uncooked. There are lots of variations, so pick one high in fiber and low in sugar; Kukuljian suggests one containing barley, since it’s got both fiber and protein.

Per serving: 188 calories, 7 g protein, 8 g fat, 23 g carbs, 3 g fiber

Poached Eggs on Sourdough

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Put a twist on standard eggs by poaching an egg in a little vinegar, Kukuljian says. Add a slice of whole-grain sourdough toast (a source of pre- and probiotics) and 1 teaspoon of olive oil, and you’ve got a healthy, filling meal.

Per serving: 173 calories, 9 g protein, 9 g fat, 15 g carbs, 2 g fiber

Crustless Mini Quiches

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You can’t go wrong with eggs and veggies in the morning, and you can get both in these grab-and-go crustless quiches, says Jennifer Clemente, who runs Body Bliss Nutrition. Simply mix six eggs with any type of vegetables you like—she likes to add 1/4 cup chopped sweet potato, 1 asparagus spear, 1/2 cup kale, and 1/4 cup red onion are her favorites—add seasonings like garlic, sea salt, parsley, and cilantro. Bake in the oven at 350 until you can insert a knife in them and it comes out clean. This makes three servings loaded with fiber, protein, and an incredibly wide range of nutrients including vitamins A, C, E, K, B1, B2, B6, and B12, as well as folate and chromium, she says.

Per serving: 190 calories, 12 g protein, 9 g fat, 11 g carbs, 2 g fiber

Collagen Shake

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In the world of protein powders, collagen deserves more love, Clemente says. Collagen powder is pure protein that’s cheap, flavorless, and dissolves well in shakes. She likes to blend 2 scoops unflavored collagen powder with 1 cup plant milk, 1/2 cup berries, 1 tablespoon chia seeds, and 1 tablespoon nut butter. The best part? Collagen is no ordinary protein—it may help give you plump glowing skin, reduce joint pain, strengthen nails, hair and teeth, and can improve intestinal conditions and digestion, she adds.

Per serving: 384 calories, 32 g protein, 18 g fat, 22 g carbs, 11 g fiber

Amped-Up Avocado Toast

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Avocado toast has long been a trendy breakfast food, and with good reason. It provides a healthy dose of fats and fiber. But it can be improved, says Alana Kessler, RDN. Give yours a nutritional boost by putting one cooked egg and 1/4 avocado on top of one slice of whole-grain toast and sprinkling with one tablespoon of nutritional yeast. This adds filling protein and B vitamins.

Per serving: 270 calories, 15 g protein, 15 g fat, 20 g carbs, 8 g fiber

Protein Pancakes

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Your fave breakfast dish is packed with protein courtesy of this recipe from Charlie Seltzer, MD, a doctor specializing in weight loss. Simply blend these ingredients until smooth: 1/2 cup each of egg whites, oatmeal, and 1% cottage cheese along with 1 teaspoon baking soda. Cook the batter like a pancake, approximately one minute each side or until browned. These pancakes contain lots of protein for the amount of calories.

Per serving: 320 calories, 35 g protein, 5 g fat, 32 g carbs, 4 g fiber

Protein Breakfast Sandwich

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When you hear “breakfast sandwich,” you probably think egg McMuffins. Seltzer’s sandwich recipe, however, packs in the protein and fiber for minimal calories without sacrificing taste. Start with one toasted high-fiber English muffin. Add an egg, a slice of cheese, and two slices of Canadian bacon or ham.

Per serving: 365 calories, 30 g protein, 18 g fat, 27 g carbs, 8 g fiber


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Leafy green vegetables are one of the best foods you can eat for your health. Try them as a nest for eggs, as recommended by Brooke Alpert, RD, author of The Diet Detox. Grab several large handfuls of greens (spinach, kale, mustard, etc.), and put in a hot pan. Stir until wilted, about one minute. Top with two eggs cooked to runny-yolked perfection. Add a little salt and pepper, and enjoy.

Per serving: 192 calories, 15 g protein, 8 g fat, 14 g carbs, 2 g fiber


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Omelettes are a great way to combine eggs with flavorful veggies, meats, and cheeses for a protein-packed nutritious breakfast. “My favorite omelette is two eggs cooked with 1/4 cup mushrooms, 1/4 cup chopped onions, and one ounce feta cheese, topped with basil and tomatoes,” says Elin Östman, PhD, nutrition researcher and founder of Good Idea. “Eggs are a great source of protein, the different colored veggies are packed with polyphenols, and the cheese provides calcium and flavor.”

Per serving: 215 calories, 16 g protein, 15 g fat, 5 g carbs, 1 g fiber

Tofu Scramble

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Surprise: Scrambles don’t have to be eggs. You can still get the flavor and protein by subbing 3/4 cup tofu for eggs, says Shahzadi Devje, RD. Not only does tofu provide protein, but it’s also a great source of calcium, magnesium, iron, and zinc, she says. All you do is mash firm tofu and stir in a mixture of sautéed onion, garlic, and red bell pepper (or your veggies of choice). Then cook on the stove. She recommends serving your scramble with either sprouted grain bread, roti, or breakfast potatoes.

Per serving: 153 calories, 16 g protein, 8 g fat, 7 g carbs, 4 g fiber

Almond Butter Crackers

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Want something simple, protein-packed, and filling that doesn’t require any prep or cooking? Devje’s favorite super-easy breakfast is 2 Wasa rye crackers spread with 2 tablespoon almond butter and sprinkled with one tablespoon each of seeds and dried fruit. Add a glass of soy milk and you have a serving of protein in less time than it takes you to look up a recipe.

Per serving: 357 calories, 12 g protein, 22 g fat, 35 g carbs, 7 g fiber

Vanilla Almond Chia Pudding

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Chia seeds are packed with protein and fiber, but that’s not what makes them special—foodies love them for their ability to add a pudding-like texture to sweet treats. Try this recipe from RDN, Danielle Judson: Combine 3 tablespoons chia seeds with 1 cup unsweetened almond milk (or any other plant-based milk of choice), 2 tablespoons almond butter, 1 teaspoon vanilla extract, and a dash of cinnamon in a mason jar. Stick the entire thing in the fridge overnight. In the morning, add a sprinkle of blueberries and almonds, and you’ve got breakfast pudding to go.

Per serving: 446 calories, 17 g protein, 35 g fat, 29 g carbs, 22 g fiber

Vegan Hummus Toast

Chelsea Kyle

If you’re into savory breakfast, this hummus toast from Minimalist Baker will satisfy your craving and fill you up. Toast 2 slices of sprouted wheat bread, then top with 1/4 cup hummus, 1 tablespoon hemp seeds, and 1 tablespoon roasted, unsalted sunflower seeds for an added protein boost.

Per serving: 316 calories, 19 g protein, 16 g fat, 24 g carbs, 11 g fiber

Chocolate Pomegranate Overnight Oats

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If cooking oatmeal in the mornings sounds like a pain (no judgement here!), overnight oats are the perfect solution. Try this nutrient-rich, protein-packed variety, courtesy of Lauren Harris-Pincus, RDN, author of The Protein-Packed Breakfast Club. Combine 1/3 cup oats, 1 cup unsweetened almond milk, 4 ounces plain Greek yogurt, 1 teaspoon chia seeds, 1 scoop chocolate whey protein powder, and a sprinkle of pomegranate seeds. “The balance of protein and fiber from the oats and fruit will delay digestion and help to keep your energy levels up much longer than a high-carb meal, plus the chia seeds absorb up to 10 times their weight in water to help keep you full,” she says.

Per serving: 415 calories, 30 g protein, 15 g fat, 42 g carbs, 8 g fiber

Bread Pudding In a Mug

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Bread pudding is the ultimate comfort food in the morning, but it doesn’t have to be a calorie bomb. Indulge with this healthy version from Harris-Pincus. Mix one egg, 2 tablespoons vanilla whey protein powder, a packet of stevia, and 2 tablespoons milk. Fold in 1/4 cup chopped apple and one slice of cubed whole-grain bread. Pour in a mug, and microwave for one minute. Top with cinnamon.

Per serving: 291 calories, 32 g protein, 8 g fat, 23 g carbs, 3 g fiber

Breakfast Wrap

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Four ounces of smoked salmon on one paleo wrap with roasted vegetables, greens, and 1/4 avocado is the go-to breakfast for chef Elizabeth Trattner. “This yummy wrap is high in healthy fats and fiber, which keeps you full longer and helps you lose weight and lower cholesterol,” she says. The best part, however, is how customizable this is. Swap out the low-carb wrap for a whole-grain option, trade the salmon for chicken or eggs, and use any type of veggies you like.

Per serving: 327 calories, 29 g protein, 16 g fat, 22 g carbs, 15 g fiber

Hard-Boiled Eggs and Quinoa

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Make a big batch over the weekend: Bring water to rolling boil on stove, place 6 eggs in pan, cover, and remove from heat. Let it sit for 12 minutes. Goodson suggests pairing 2 hard-boiled eggs with 1/2 cup cooked quinoa, which is also high in protein, and berries.

Per serving: 237 calories, 15 g protein, 10 g fat, 20 g carbs, 3 g fiber

Breakfast Tacos

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Tacos are an anytime food, as shown by this recipe for breakfast tacos, courtesy of Jerlyn Jones, RDN. Take one whole-grain wrap, add 1/4 cup black beans, 2 scrambled eggs, lettuce, salsa, and 1/4 cup avocado. The beans and eggs provide protein, while the avocado provides healthy fats and the veggies bring the vitamins. Plus, it’s perfectly portable.

Per serving: 476 calories, 22 g protein, 20 g fat, 47 g carbs, 14 g fiber

Crunchy Toast

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Who doesn’t love toast in the morning? But the regular butter-and-jam variety is little better than a doughnut when it comes to nutrition. Add protein and nutrients with Jones’ toast. Start with one slice whole-grain bread, spread it with 1 tablespoon nut butter of your choice, and sprinkle with 1 tablespoon chia seeds. This combo provides protein along with a hefty dose of fiber and fats.

Per serving: 237 calories, 10 g protein, 14 g fat, 21 g carbs, 10 g fiber

Mediterranean Muffins

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Eggs, canned salmon, and feta are the only ingredients in the Mediterranean breakfast muffins that Rima Kleiner, RD, author of Dish on Fish, makes. They may be simple—combine 2 eggs, 2 ounces salmon, and 1/4 cup feta and bake in muffin tins (set your oven to 350 degrees) for about to 20 to 25 minutes—but there’s nothing basic about their nutrition. They pack plenty of protein and healthy fats, all in a portable, tasty package. Make a large batch and freeze extras to be microwaved on busy mornings.

Per serving: 300 calories, 27 g protein, 22 g fat, 2 g carbs, 0 g fiber

Mario Carpe

Our 25 Best Egg-free Breakfast Recipes

Photo: Alison Miksch Styling: Lindsey Lower

The egg is an amazing ingredient. It’s easy to cook, inexpensive to buy, and to some, a delicious way to start the morning. However, it isn’t for everyone. Whether for health reasons or boredom, some people just get plain tired of eggs. For those folks we’ve rounded up 25 egg-free breakfast recipes to enjoy. It’s time to get egg-cited about breakfast again…minus the egg!

Orange-Mango Gritty with Turmeric and Walnuts

Struggling to cook healthy? We’ll help you prep.

Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles. Image zoom Photo: Iain Bagwell

This “gritty” is the opposite of a smoothie thanks to the nuts, seeds, and spices. There’s a little bit of everything to enjoy here—mango adds natural sweetness, yogurt brings some tanginess, there’s protein from the nuts, and a nice zing from the turmeric. What more could you ask for in a breakfast beverage?

Creamy Coconut-Citrus Waffle

Image zoom Photo: Randy Mayor

Elevate your traditional syrup-and-butter waffle by adding some macadamia nuts, orange, and a little coconut. If you have an egg allergy, be sure to find egg-free waffles (such as Van’s 8 Whole Grains Waffles).

Sunflower Granola Breakfast Parfaits

Make a batch of this granola and enjoy it throughout the week with a variety of toppings. While the recipe calls for raspberries, feel free to swap them for any seasonal berry of your choosing.

Lumberjack Hash

A Cooking Light Diet favorite! Frozen shredded potatoes make this recipe an easy, crowd-pleasing option.

Cucumber-Lox Toast

Image zoom Photo: Iain Bagwell

Swap the bagel for toast in this breezy breakfast. Greek yogurt works as an excellent substitute for cream cheese, too. This meal is almost too pretty to eat. Almost.

Blueberry-Orange Parfaits

These parfaits can be made ahead and brought to the office for an easy snack. Just sprinkle on the wheat germ right before eating.

Pomegranate-Farro Breakfast Salad with Honey Ricotta

Image zoom Photo: Jennifer Causey

Who said you can’t have salad for breakfast? Start your day with sweet pomegranate, vibrant spinach, and tangy tangerine yogurt. It’s like sunshine in a bowl!

Coconut-Caramel Oatmeal with Fresh Pineapple

Give those old-fashioned oats a high-fashion makeover in this dish. Creamy coconut milk, sweet pineapple, and caramel sauce should make anyone excited to get out of bed.

Zucchini and Spinach Chilaquiles

Image zoom Photo: Alison Miksch

Proof that you don’t need an egg to make a picture-perfect breakfast (or easy dinner)!

Orange-Honey Oatmeal with Pistachios, Figs, and Saffron Yogurt

Craving a naturally sweet, speedy breakfast? Look no further—you’ve found it.

Goat Cheese and Cremini Oatmeal

For those mornings when you’re wanting something savory, this oatmeal is a winner.

Blueberry Power Smoothie

If you haven’t tried tofu in your smoothie, you’re missing out. It adds the perfect amount of creaminess while also packing in some extra protein.

Greek Cucumber and Chickpea Breakfast Bowl

Skip the heavy syrup and waffles and opt for this light, filling breakfast salad instead.

Steel Cut Oats with Warm Berry Compote

Image zoom Photo: Brian Woodcock; Styling: Cindy Barr

Spruce up the average cinnamon oatmeal with a quick warm berry compote. If you’re on a tight schedule, double the recipe to make a larger batch, refrigerate the excess, and enjoy it again through the week.

Bacon-Powered Sweet Potato Veggie Skillet

Fuel your morning with crisp bell peppers, vitamin-rich sweet potatoes, and vibrant spinach. Did we mention it has bacon, too?

Oatmeal with Sunflower Seed Butter, Banana, and Dark Chocolate

The sunflower seed butter gives this oatmeal a deliciously unique, yet filling, spin. If sunflowers aren’t your thing, feel free to plug in cashews, almonds, or peanut butter instead.

Savory Buckwheat with Tomato, Cheddar, and Bacon

Have your bacon and enjoy it, too, in this egg-less, gluten free breakfast. Fun fact: Buckwheat contains 41g whole grains in one serving.

Softened Plums with Vanilla Yogurt

Image zoom Photo: Victor Protasio

While this recipe may sound complicated, it’s actually not! With only six ingredients, you can enjoy this breakfast any day of the week with minimal hassle.

Mexicali Grits Bowl

While whole-grain grits take longer to cook than your conventional oatmeal, they’re totally worth it. This is a delicious, savory recipe for any weekend morning.

Overnight Oats with Kefir, Berries, and Toasted Coconut

Image zoom Photo: Alison Miksch Styling: Lindsey Lower

What’s better than waking up to a warm breakfast? Not much. Let the slow cooker do the work the night before so you can enjoy this recipe in the morning. You’ll also pack in some probiotics from the creamy kefir.

Cashew-Carrot Toast

Whoever said toast is boring never tried this recipe. Cashew butter + carrot + bacon = a satisfyingly simple morning meal.

Apple-Tahini Toast

While peanut butter is a classic toast topper, try tahini instead. The nutty-sesame seed flavor pairs perfectly with the tart Granny Smith apple and sweet honey.

Prosciutto-Melon Toast

The meaty prosciutto beautifully accentuates the sweet melon on this super easy toast.

Peanut Butter, Banana, and Flax Smoothies

Tastes like a treat while sneaking in some protein and potassium. Flax seed has a slightly nutty flavor that elevates creamy peanut butter.

Go-Getter Green Smoothie

Don’t let the spinach discourage you! The creamy Greek yogurt, sweet kiwi, and fresh honeydew will mask the taste.

For more egg-less breakfast options (and plenty that aren’t), check out the Cooking Light Diet or contact us at [email protected] for more information. We’d love to hear from you. Cheers!

Our Best Breakfast Ideas Without Eggs

Eggs are probably the go-to route when thinking of breakfast but they aren’t the only option. Some folk don’t like eggs, some can’t eat eggs and sometimes you just feel like something different. For some breakfast ideas without eggs read on… (note: recipes that contain egg are marked).

Breakfast Ideas Without Eggs: Going With The Grain…

Your morning muesli needn’t be a bore – jazz it up with these recipes.

Coconut Granola with Nuts & Goji Berries (contains no egg)

Our friends from Leopard’s Leap were kind enough to share their amazing gluten-free granola recipe with us. Tip – it goes great with coconut yoghurt.

Recipe for Coconut Granola

Crushed Blueberry Quinoa & Coconut Parfait (contains no egg)

This is a great way to make use of leftover quinoa for your office breakfast.

Recipe for Blueberry Quinoa & Coconut Parfait

Coconut Porridge with Yoghurt & Berries (contains no egg)

‘Please sir may I have some more’, is what you’ll be thinking after sampling this coconut porridge. It’s LCHF and will keep you full for the entire morning.

Coconut Porridge with Yoghurt & Berries

Crunchy Granola Breakfast Tart (contains no egg)

A fruity and delicious way to start your day. These are a really great idea for a special celebration breakfast when you want to doll things up a little.

Recipe for Crunchy Granola Breakfast Tart

Breakfast for Champions

It’s the most important meal of the day, so make it count with these supercharged smoothies.

Green Breakfast Smoothie (contains no egg)

Don’t let the colour put you off, this is the secret to how Popeye got his muscles.

Recipe for Green Breakfast Smoothie

Avocado, Almond & Cocoa Smoothie (contains no egg)

This smoothie is so creamy from the avo, it really should be called a milkshake.

Recipe for Avocado, Almond & Cocoa Smoothie

Pinkberry Smoothie (contains no egg)

We love food that is yummy and healthy, berries are naturally packed full of antioxidants.

Recipe for Pinkberry Smoothie

Vanilla Chia Tea Smoothie (contains no egg)

This is a real comforting and fragrant drink for those cheat days.

Recipe for Vanilla Chia Tea Smoothie

The Classics

The egg does not define the breakfast.

Welsh Rarebit (Contains no egg)

Crunchy toast drizzled with a mustardy cheesy sauce, best served with a hangover.

Recipe for Welsh Rarebit

Vegan French Toast (contains no egg)

This dish shows that vegans do have more fun in the kitchen

Recipe for Vegan French Toast

Something different

There’s more to breakfast than just egg and bacon.

Spinach & Cheese Roulade (recipe contains egg)

Roll out of bed for this showstopper.

Recipe for Spinach & Cheese Roulade

Biltong & Cauliflower Cakes (recipe contains egg)

The cauliflower makes these cakes super moist and light, they’re LCHF so will keep you full for a while. Bonus.

Recipe for Biltong & Cauliflower Cakes

Stack ’em Up

When it comes to crumpets and pancakes we show you that the sky is the limit.

Beetroot Pancakes (recipe contains egg)

These not only look gorgeous but taste great too!

Recipe for Beetroot Pancakes

Ricotta Pancakes with Strawberry & Lemon Curd (recipe contains egg)

These filled pancakes are the perfect balance of sweet and savoury. Ideal for a weekend or holiday breakfast when you have a little extra time to spend making them.

Recipe for Ricotta Pancakes

Crêpes with Lemon Ricotta & Mixed Berries (recipe contains egg)

This crêpe recipe is the perfect base recipe to have on standby, fill with zesty lemon ricotta and berries, or anything you have on hand really.

Recipe for Crêpes with Lemon Ricotta & Mixed Berries

Red Velvet Crumpets with Marscapone & Maple Syrup (recipe contains egg)

Ooh-la-la. We think we’re in love.

Recipe for Red Velvet Crumpets

Bake your brekkie

Apple, Cinnamon & Pecan Nut Puff Pastry Rolls (contains no egg)

These rolls are made with store-bought puff pastry, so what looks really complicated is actually really easy. They look and taste so impressive!

Recipe for Apple Cinnamon & Pecan Nut Puff Pastry Rolls

Blueberry & Cream Cheese Danish (recipe contains egg)

These are complex to make, but once you have the knack you’ll be making them again and again.

Recipe for Blueberry & Cream Cheese Danish

Cinnamon Buns (recipe contains egg)

You may make these once and find you never eat anything else for breakfast ever again. They’re that good.

Recipe for Cinnamon Buns

The Best Granola Ever (recipe contains egg but can be omitted)

A glorious granola filled with crunchy bites, so good you’ll be snacking on it long after breakfast.

Recipe for The Best Granola

Don’t worry, we haven’t forgotten about you bacon lovers, here are our top bacon breakfasts recipes. And if you simply can’t go a morning without an egg, we have you covered with our ultimate breakfast recipe round up.

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I am Debbie from “The Girls’ Room” because eggs are one of my favorite foods on this planet. Eggs taste delicious, they look delicious and they’re pretty darn high in protein, so they keep my ravenous appetite at bay on any given morning.

Gif courtesy of

But like all things that seem too good to be true (and are), eggs have a dark side. Since they’re known for being high in cholesterol, it’s probably not wise to eat an egg or two every single day.

If you have a hard time coming up with healthy breakfast options for those mornings when you don’t think eggs are a smart choice, we’ve got you covered. Once you try one of these delicious bad boys, you just might break up with your eggs for good.

1. Cinnamon and Banana Breakfast Cookies

Photo by Maia Vernacchia

Yes, you can have cookies for breakfast, and not just because Mom isn’t there to say no. The recipe calls for nut butter instead of regular butter, so you get a nice protein boost. Get the recipe here.

2. Brûleéd Grapefruit

Photo by Jocelyn Hsu

Grapefruit is know for its high levels of vitamin C and its ability to stifle cravings. When you broil or bake these citrus globes, the juiciness takes on a whole new level. Just be aware of how much sugar you’re adding. Check out the recipe here.

3. Banana Peanut Butter Granola Bars

Photo by Alex Tom

Homemade granola > store bought granola. Always. These homemade granola bars will make your mouth water when you enjoy them on the go or savor each chunky bite. These are probably some of the healthiest granola bars you’ll ever eat, and they are seriously delicious.

4. Green Smoothie

Photo by Kathryn Stouffer

Spinach is the not-so-secret ingredient in this smoothie, which adds a huge variety of vitamins and antioxidants to the drink’s nutrition. Since there’s also fruit in the mix, it won’t be like drinking straight vegetables. Don’t knock it ’til you try this recipe.

5. Overnight Oats

Photo by Gabby Phi

Overnight oats are beautiful because they’re delicious, healthy and stupid easy to prepare. As long as you stick to one or two fruits and avoid sugary add-ins (like jelly or chocolate chips), this option is a fantastic morning go-to. Learn the basics of overnight oats here.

6. Frozen Greek Yogurt Banana Poppers

Photo by Abigail Wilkins

You’re coating fruit in Greek yogurt, so of course this is a no-brainer health food. And with only two ingredients, you have no excuse not to try them. It’s froyo for breakfast. You don’t have to tell me twice. Here’s the easy recipe.

7. Mango and Coconut Chia Seed Pudding

Photo courtesy of Giulianna Gadelha

Chia seeds are a superfood because they are high in fiber, protein and omega-3 fatty acids (plus a bunch of other good things that do wonders for your bod). While you can try this recipe to start, feel free to play with different types of milk and fruit to find the best combo for you.

8. Loaded Apple Slices

Photo by Mulin Xiong

An apple a day keeps the doctor away, right? Follow this recipe for a sweet, healthy breakfast. If you want to make it super healthy, you could hold off on the chocolate chips – but I wouldn’t recommend that.

9. Hawaiian Pizza Bites

Photo by Ruchika Agarwal

On the days when you don’t have leftover pizza, make these pizza bites. Not only is this basic recipe gluten-free, but it also uses Canadian bacon as a healthy bacon alternative. The sweetness of the pineapple balances out the meal nicely so it’s not too salty for b-fast.

10. Peanut Butter and Banana Toast

Photo by Grace Goettman

Bananas and peanut butter are almost as perfect together as peanut butter and jelly. This is a breakfast option for those with a sweet tooth, and because it is packed with protein (thanks peanut butter) it will keep you full until lunch. Sprinkle with cinnamon for a kick. Other banana toast combos here.

11. Chia and Flaxseed Microwave Oatmeal

Photo by Becky Hughes

If chia pudding isn’t your style, try chia oatmeal. And you can make this in your microwave. Perfection. Get the easy recipe here.

12. Avocado Toast

Photo by Becky Hughes

If you haven’t tried this before, you’re probably in the minority. Avocados are loaded with healthy fats and are so tasty. Learn how to make the perfect avocado toast here.

13. Grilled Strawberry Parfait

Photo by Grace Bodkin

Similar to the idea of broiled grapefruit, this recipe grills strawberries to enhance their natural flavors. And you will not believe the juiciness of grilled strawberries. But if grilling is too much effort, sautée them in a pan over the stove for a similar effect.

14. Frozen Matcha Green Tea Smoothie

Photo by Stephanie Nguyen

This is a different kind of green smoothies – there’s no spinach here. This smoothie is green thanks to matcha powder. Matcha is a powdered form of green tea and apparently it has way more antioxidants than normal green tea. Booyah. An easy and healthy breakfast you can slurp down on the go.

15. Raspberry Breakfast Popsicles

Photo by Lily Allen

Popsicles for breakfast sounds like my kind of morning. This recipe uses Greek yogurt and fresh fruit, so you know you’re getting the protein and vitamins you need. In just five simple steps, you can have these for breakfast almost all week. Just do it already.

16. Quinoa Oatmeal

Photo by Jill Langin

The time will come when you run out of chia seeds and instant oatmeal packets. Instead of panicking, use quinoa as an oatmeal base. This breakfast packs a mean protein punch, especially when you add the peanut butter and almond milk. You won’t be hungry for a while with this one.

17. Vegan Oreo Pancakes

Photo by Abigail Wang

This recipe isn’t the simplest one in the book, but it’s totally worth it for a stack of creamy, chocolatey pancakes you don’t need to feel guilty about devouring. It’s a tad sugary to be the healthiest option on this list, but it’s much better for you than some other waffle or pancake batters. This is one to save for company.

18. Coffee Protein Smoothie

Photo by Ashton Caudle

With this easy drink, you can drink your coffee and eat it, too. Throw some coffee, bananas and protein powder into a blender and voila. A caffeinated, protein-rich option for mornings when a Starbucks run isn’t possible.

19. Banana Coffee Chip Cookies

Photo by Zoe Holland

More cookies for breakfast! If I didn’t convince you the first time, here’s my second push. You need to try these yummy bad boys that combine dessert, coffee and chocolate into one incredible morning option. Almond butter and bananas keep the health levels in-check.

20. Pumpkin Spice Granola

Photo by Maggie Gorman

There’s no law that says you can only enjoy pumpkin during the fall, so whip up a batch of this pumpkin spice granola. Its secret ingredient is quinoa, which is a protein-rich superfood. Pair this with milk or cereal, or nosh on it by itself. Get the recipe here.

21. Almond Butter Protein Balls

Photo by Keni Lin

You’ve never seen protein balls like these ones before. This smart breakfast is nutty, chocolatey and chock-full of protein, so you’ll be feeling full until lunch. Bonus: These are super easy to make and require only four ingredients. You’re crazy if you don’t whip up a batch tonight.

10 Foods with More Protein Than an Egg

Protein is hot-hot-hot right now. Protein is a building block for muscle, as well as hormones and enzymes in our bodies. Beauty bonus-protein helps our bodies grow healthy hair and nails and keeps skin looking good too.

Protein is also very filling because it takes longer to digest and won’t cause blood sugar spikes, like simple carbs do. Most of us are eating enough protein (find out exactly how much you need to eat every day), but we don’t always space it out throughout the day. Many of us eat a majority of our protein at dinner and not too much at breakfast and snacks.

So, why an egg? Eggs are a complete source of protein. In one little 70-calorie package, you get 6 grams of protein as well important nutrients, like choline and eye-protecting antioxidants lutein and zeaxanthin.

But eggs aren’t the only good source of protein-in fact, many amazing vegetarian and vegan proteins often get overlooked (get a list of the best vegetarian proteins) when people think of protein.

All meat and fish are high in protein, so it felt silly to include them in this list. Ground beef has 23 grams per 3 ounces, chicken breast has 26 grams per 3 ounces, and 4 ounces of salmon has 27 grams of protein. We tried to choose foods that you may not think of as “protein” to show you how easy it can be to eat more protein.

Try these healthy high-protein foods with more protein than an egg to boost your protein intake throughout the day.

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1. Quinoa

1 cup cooked quinoa = 8 g protein

Pictured recipe: Basic Quinoa

This protein-rich whole grain delivers 8 grams of protein per cup. Quinoa is also a rare complete plant-based protein, which means it provides all the essential amino acids. Not to mention, quinoa delivers 5 grams of healthy fiber per cup and cooks up quickly (learn all about cooking quinoa so it comes out perfectly).

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2. Tofu

3 ounces = 8 g protein

Pictured recipe: Soy-Lime Roasted Tofu

Tofu is a vegan and vegetarian powerhouse protein. If you think you don’t like tofu, it’s possible you just haven’t made it the right way (get our best tips for cooking tofu so it’s actually tasty). Tofu is a very versatile protein-think of it like chicken, a blank slate. Silken tofu is great in smoothies, and firm tofu adds protein to stir-fries and soups.

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3. Cheddar cheese

1 ounce = 6.5 g protein

Pictured recipe: Tomato-Cheddar Cheese Toast

An ounce of cheese just edges out an egg with its protein content, but it does have more. Cheese has gotten a bad rap for being high in saturated fat and sodium, but turns out cheese is healthier than we used to think. It makes a great snack on its own (or as part of an awesome cheese board).

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4. Almonds

1/4 cup = 7 g protein

Pictured recipe: Dark Chocolate Trail Mix

Almonds have been shunned for being high in fat (side note: they are, but it’s the heart-healthy kind that’s good for you and helps keep you full), but this nut is also rich in protein. A 1/4-cup serving of whole almonds is about 1 ounce. Try slivered almonds on top of your salad, or spread nut butter on your toast.

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5. Black beans

1/2 cup = 8 g protein

Pictured recipe: Black Bean Tacos

Black beans, or any beans really, are often overlooked as a protein source. But whether you use them as taco filling, stir them into soup or whir them into dips, beans are a great source of protein. A half cup of cooked lentils has 9 grams of protein, and chickpeas and kidney beans aren’t far behind. Beans offer a protein-fiber one-two punch and since most of us aren’t eating enough fiber, eating more beans is a good place to start. Try dry-roasted chickpeas to get your protein on the go.

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6. Chickpea pasta

2 ounces = 14 g protein

Pictured recipe: Chickpea Pasta with Lemony-Parsley Pesto

We don’t often think of a bowl of pasta as being protein-rich, but new bean pastas are changing that. (Barilla is even making a red lentil pasta that’s protein-packed and tasty.) These relatively new noodles use bean flours instead of semolina to give you a meal that’s packed with protein and fiber. Chickpea pasta doesn’t taste quite the same as regular pasta-the texture is a little heartier and you can tell it’s made from beans-but with a yummy sauce, it makes a tasty dinner.

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7. Greek yogurt

1 cup = 23 g protein

Pictured recipe: Yogurt Banana Sundae

Greek yogurt is higher in protein than regular yogurt, so it delivers a lot more protein than an egg. Probiotic-rich yogurt is excellent at breakfast-try a parfait with berries and granola, or add it to your smoothie.

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8. Peanut butter

2 Tbsp. = 7 g protein

Pictured recipe: Peanut Butter-Banana English Muffin

Humble and classic, peanut butter does more than make up half of a PB&J sandwich. It actually delivers a nice boost of protein to toast, noodles, smoothies and oatmeal. For a protein-rich snack, spread peanut butter on apple slices or celery sticks.

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9. Sprouted-grain bread

2 slices = 8 g protein

Pictured recipe: Tomato & Smoked Mozzarella Sandwiches

Most of us don’t think of bread as a protein source, but it actually does have some. Some whole-wheat breads have 3 to 5 grams per slice-and make a sandwich on sprouted-grain bread and you’ll get 8 grams of protein (and that’s not including any of the fillings inside). Sprouting grains helps their natural sweetness and nuttiness come out, and the texture of sprouted-grain bread is pretty hearty. Look for these breads in the freezer aisle at your grocery store, as they’re sometimes kept there to maintain freshness.

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10. Pumpkin seeds

1 ounce = 9 g protein

Pictured recipe: Low-Carb Seeded Quick Bread

Pumpkin seeds, or pepitas, are a protein-rich seed. Snack on them on their own or add them to muffins, trail mixes or quick breads. Pumpkin seeds also deliver zinc, which supports your immune system, and magnesium, a mineral that helps keep your heart healthy.

What is the best vegetarian substitute for egg (especially egg whites)?

Okay, so the ‘white part” of the egg is the purest form of NATURAL protein that you could lay you hands on, and just to be clear its very difficult to find the same amount of protein with no carbs or fat, but there are a few alternate sources of protein if you are on a vegetarian diet. Please refer to the following list for the same:

Cottage Cheese (Paneer): SO assuming that vegetarian doesn’t mean vegan, you could have cottage cheese as a dairy protein source.

Green Peas: Yes these small green beads are filled with protein, One cup contains 7.9 grams which is equivalent to the same amount of milk.

Quinoa: The super grain has more than 8 grams per cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. The perfect protein I tell you.

Nut and Nut Butters: Peanuts, almonds, cashews or Pistachios, you know what is common in all these nuts, they have healthy fat and proteins. But do keep in mind they are also rich in calories. For instance an ounce of these nuts may contain around 160 calories with 4–7 grams of protein.

Chickpeas or (छोले): Also called as garbanzo beans and I bet you’d didn’t think Chole-Bhature is good for health. Well they aren’t but the Chickpeas are a great source of protein. They contain 7.3 grams of protein in just half a cup, and are also high in fiber and low in calories. The way is see it, everybody wins.

Super seeds: Chia,Flax, Sunflower,poppy or sesame they all are massively rich in nutrients including protein, fibre and many other nutrients.

These are a few on top of my mind, I’ll add more as I go.

Thanks for reading folks!

The Best High-Protein Breakfast Recipes

You’ve heard it said about a million times before: breakfast is the most important meal of the day. Well, it’s true!

And if you want to make the most out of your morning meal, make sure to include plenty of protein. By packing on the protein during your morning meal, you’ll give yourself that extra boost of nutrients that will keep you full, happy, and energetic throughout the day.

From chickpea pancakes, to bacon and avocado breakfast salads, here are some seriously delicious recipes to fuel your morning.

1. Jumbo Chickpea Pancake

If you’re looking for a savory twist on a traditionally sweet breakfast, this mouthwatering vegan dish is for you. Filled with the protein-packed chickpea, these pancakes are vegan and free of gluten, grains, nuts, oils, soy, and refined sugars. So, not only does this recipe meet basically every dietary restriction ever, it will fill you up in the a.m., leaving you satisfied and ready to start the day. Get the recipe!

2. Mocha Banana Protein Smoothie Bowl

Calling all coffee lovers for this next one, and smoothie bowl lovers while we’re at it. Smoothie bowls are a great way to get your protein while being light, flavorful, and easy to whip up in a time crunch. The protein in this bowl of goodness comes from the bananas, chia seeds, and of course, a protein powder of your choice. Add your favorite nuts, seeds, and fruit toppings and you’ll have a protein-rich creation that’s ready for a photo op. Get the recipe!

3. Spinach Feta Breakfast Wraps

One way to have a great, stress-free morning is by having your breakfast prepped ahead of time. These hearty spinach feta breakfast wraps are freezer friendly and protein-rich. Fill your wrap with eggs, spinach, feta, and any other fresh veggies you like! This is not only a great meal prep option, but also a great option for mornings on the go. Get the recipe!

4. Breakfast BLT Salad

A salad? For breakfast? The answer is yes, absolutely yes! Eggs are a great protein source but on their own can get a little old after a while. Spice things up by throwing some hard-boiled eggs in a salad, adding more protein with some bacon and avocado, and yum! Get the recipe!

5. Chickpea Scramble Breakfast Bowl

Again, another breakfast bowl that’s easy to concoct, consume, and will leaving you feeling full and fueled until lunchtime. Chickpeas are such a great source of protein when you want to mix things up a bit. You can add eggs, avocado, and plate it on a bed of greens for extra nutrients. Feel free to kick up the heat by adding some of your favorite spices! Get the recipe!

6. Grain-Free Banana Protein Pancakes

Anyone can make a good protein pancake. Take the traditional meal up a notch with this grain-free option that uses coconut flour and very few other ingredients. Pack on the protein with some bananas and other yummy fruit for some added sweetness. Get the recipe!

7. Breakfast Quinoa Salad with Eggs and Smoked Salmon

Quinoa isn’t a traditional choice for breakfast, but pair it with eggs and salmon and you’ve got a protein match made in heaven. All three of the main ingredients are super nutritional and the perfect mix of textures to satisfy the palette early in the morning. Get the recipe!

8. Savory Tempeh Breakfast Sandwich

If you wake up starving, this is the perfect savory breakfast option for you. Crush your morning cravings and get in some serious protein with this flavorful sandwich option. Tempeh packs a punch in the protein department and will leave you full and satisfied after piling avocado and baby spinach onto an English muffin. Get the recipe!

9. Mexican-Stuffed Sweet Potatoes

We all suffer from breakfast boredom at some point or another. It’s so easy to get stuck in a rut of making the same quick meal every day. However, you don’t have to sacrifice taste and variation if you’re in a time crunch! This quick recipe for Mexican-stuffed sweet potatoes gives you all the protein you’ll need to get through your day: eggs, sweet potato, avocado, and black beans! Add some salsa and you’ve got a delish and different breakfast meal. Get the recipe!

10. Eggs Benedict with Avocado Hollandaise

A clean take on this brunch classic, eggs benedict is not only a crowd favorite, but can also be tweaked to be a really healthy source of your protein early on in the day. Subtract the bread, add a bed of sweet potatoes and beets, and top it all off with poached eggs and the seriously delicious avocado hollandaise sauce. Get the recipe!

11. Turmeric Quinoa Breakfast Bowls with Peppers and Kale

Turmeric is a buzzworthy ingredient in everything from chicken dishes to lattes. Find the power-packed ingredient in this protein breakfast bowl. Quinoa and eggs are the main protein sources here but you won’t spare any flavor with the onions, peppers, and of course, turmeric. Get the recipe!

12. Quick Carrot Rice Breakfast Nasi Goreng

This take on a traditional Indonesian stir-fry will definitely switch up your morning breakfast routine, and might even tempt you to have breakfast for dinner! This protein- and veggie-packed dish packs a punch with a spicy sauce with cayenne and red peppers. Get the recipe!

Bottom line: Pack the protein into your morning routine

A breakfast packed with proteins really can make a difference in how your body feels throughout the morning, and even the entire day. Try any of these delectable breakfast recipes to give your body the protein it craves in the a.m., without sacrificing variety, flavor, and certainly not satisfaction.

Corinne Keating is a health and wellness writer and enthusiast. When she isn’t writing for her blog, Why So Well?, you can find her hiking, biking, or at the nearest coffee shop.

Eat your breakfast and protein too. Here are 15 high protein breakfast recipes from eggs to pancakes to smoothies with at least 15g of protein per serving!

Breakfast Love

I’ve always had a thing for breakfast. From the time I was very young, I was always the first one up in the household, cooking breakfast for the family. I remember I was always so excited when it was my sister’s birthday so that I could serve her breakfast in bed (re: banana oatmeal pancakes!).

Today we are chatting all things high protein breakfast foods. While I love me a thick stack of carb-filled pancakes, sometimes I want to get more protein in before I leave for the day so that I stay fuller longer and feel good about my morning eats. Speaking of protein, check out our protein powder review post where we dive deep into our fav protein powders!

Benefits of High Protein Breakfasts

There are many benefits to eating breakfast in general, but if you can get in a good amount of protein in the morning there are even more!

  • Stay fuller longer – protein actually helps you stay fuller longer so that you’re not starving all morning!
  • Increases muscle mass – the more muscle you have, the more calories you burn at rest. Heck yes!
  • Boosts immune system – protein actually helps you create a better immune system to protect you from illness. Eat up!

Healthy Protein Breakfast Ideas

Here is a list of our favorite high protein breakfast recipes from Fit Foodie Finds that will keep your belly full and heart happy until lunch! Each of these recipes has at least 15g protein/serving or more! PS: if you’re in a pinch, try a Perfect Bar! They’re our all-time favorite refrigerated, store-bought bar to eat from breakfast.

PB Cookie Dough Overnight Oats

These peanut butter cookie dough overnight oats pack 15 grams of protein and a ton of fiber! Whip up a big batch of these oats for breakfast this week! *15g protein per serving*

Strawberry Coconut Post Workout Smoothie

Try this strawberry coconut post workout smoothie after a tough sweat session for a delicious, refreshing way to get an extra boost of fiber and protein! *21g protein/serving*

Cheesy Sous Vide Egg Bites

Get a sous vide for Christmas and looking for easy, healthy recipes to make with it? Look no further. You’re going to absolutely love these Cheesy Sous Vide Egg Bites. They’re made with 3 basic ingredients and done in under 60 minutes. *16g protein/2 egg bites*

Protein-Packed Breakfast Burritos

This is meal prep at its finest! Make these delicious protein-packed breakfast burritos to have before work or school all week long! *25g protein/serving*

Strawberry Vanilla Overnight Oats

These Strawberry Vanilla Overnight Oats are a breakfast meal-prep miracle! All you have to do is throw all of the ingredients into a jar, let them sit overnight, and an easy and delicious breakfast is ready for you in the morning. *15g protein/serving*

Freezer Breakfast Sandwiches

Need a quick, grab-and-go breakfast? Make these delicious freezer breakfast sandwiches! They’re made with a sausage, sun-dried tomato, and spinach egg patty, cheese, and a whole grain English muffin. *21g protein/serving*

Low-Carb Veggie Frittata

Got a bunch of veggies in the fridge? Make yourself a delicious and colorful vegetable frittata with farm fresh eggs and a sprinkle of parmesan cheese for a low-carb breakfast option! *15g protein/serving*

Paleo Coconut Flour Pancakes

These Paleo Coconut Flour Pancakes are the best you’ll ever make! They’re made with just 4 main ingredients and a little coconut oil making them grain-free, dairy-free, and refined sugar free. *16g protein/serving*

Sweet Potato Hash Protein Bowl

For breakfast, lunch, or dinner, this sweet potato hash protein bowl is packed with tons of veggies and protein. Start off by making a homemade sweet potato hash, then add in tons of other veggies and your favorite chicken sausage for a delicious protein bowl recipe. *16g protein/serving*

Blueberry Protein Pancakes

We’ve got an easy blueberry protein pancakes recipe for you that’s made with 100% whole grains, your favorite protein powder, mashed banana, and blueberries! *17g protein/serving*

Instant Pot Hard Boiled Egg Breakfast

Throw all of your favorite breakfast food in the Instant Pot to make this Instant Pot Hard Boiled Egg Meal Prep Breakfast. *15g protein/serving*

Copycat Egg McMuffins

Meal-prep your way into the week with these Copycat Egg McMuffins Made with Egg Muffins! All of the delicious flavors of a breakfast sandwich, without any bread! *27g protein/serving*

Cottage Cheese Protein Pancakes

Cottage Cheese Protein Pancakes for the win! Who’s with me? If you’re all about healthy pancakes and getting a protein boost at the same time then you will love this protein pancake recipe! *19g protein/serving*

Sweet Potato Crust Quiche

Breakfast is served with this delicious, gluten-free quiche! That’s right, this sweet potato crust quiche is gluten and grain-free making this vegetarian breakfast protein and veggie-packed. *16g protein/serving*

Strawberry Protein Shake

What’s better than cheesecake for breakfast? NOTHING! You’re going to love this Strawberry Protein Shake because it tastes exactly like strawberry cheesecake. *19g protein/serving*

PS: Who else is/was s a cereal freak?! Soooooooo I legit would go through a box of cereal in two days growing up. Sports + a hungry belly left me eating lots of Honey Comb. Some of my other favorites included Mini-Wheats, Cocoa Puffs, and Fruit Loops. Today I’ve graduated into liking and eating a healthier variety of cereal/granola such as: Barbara’s Puffins, Peace Cherry Almond Cereal, and Seven Sunday’s Muesli. I try and look for cereals that are made with 100% whole grains, little to no added sugar, high in protein, and crunchy. I’ve got a thing for crunch. While today’s post really has nothing to do with cereal, I thought I’d share some of my favs 😀

Are you getting enough protein? All 20 of these High Protein Breakfast Recipes are easy, delicious and will keep you full until lunch!

PIN High Protein Breakfast Recipes

They say that breakfast is the most important meal of the day and, you know what?

They’re not wrong.

Yet, so many of us aren’t eating breakfast AND so many of us aren’t eating enough protein per day! So, getting in some healthy high protein breakfasts are a really easy way to solve both of those problems!

Why I Love Breakfast

There is the obvious fact that I love breakfast foods. Whether it’s cookie dough overnight oats, a stack of paleo banana pancakes or paleo sweet potato pancakes or some gluten free Greek yogurt waffles, I love it all and could eat breakfast all the time, for every meal. BUT, for those of us who are working to overcome disordered eating and get our normal hunger cues back, eating breakfast is a super important part of this! Eating very soon after we get up shows our bodies that food is coming and allows our bodies to begin trusting us again and allows them to start having normal hunger and fullness cues!

I personally did not start to get my cues back until I started incorporating breakfast back into my life and getting a good dose of protein to start the day really helped!

The Importance of Protein

Protein is a macro nutrient and it’s one that plays a lot of roles in our body. It helps build muscles and aid in muscle recovery, it helps repair all our cells and tissues and helps us make enzymes, hormones and other body chemicals. It’s an important building block of bones, muscles, cartilage, skin and bones! And it also helps with satiety – meaning we feel fuller and more satisfied for a longer period. This is because it takes protein has a more rapid affect on the hormones that affect appetite.

If you’re looking for ways to get more protein beyond breakfast, you can check out how to use protein powder 3 ways, how do you make protein porridge or How to increase your protein intake!

How Much Protein to Eat Per Day

Most of us aren’t getting enough protein each day. It’s recommended to get about .8g of protein for every 1 kg of body weight that you have for the average sedentary person. For very active people, the recommendation goes up to 1.2 -2 g per kg. You guys know I am not about rules or counting macros, so these are just general guidelines and should not be obsessed about!

What is a high protein breakfast?

Everyone will have different opinions on this, but I personally consider a high protein breakfast to be any breakfast that has at least 15g of protein. I personally try to get a little more protein than this in the morning – without obsessing of course – but this is a great range to start. I know when I’m hitting around this number because my body feels great and satisfied!

High Protein Breakfast Foods

Some foods that we eat for breakfast are naturally high in protein! Such as:

  • Eggs
  • Bacon
  • Ham
  • Sausage

Or you can add protein powder to breakfast foods like oatmeal!


Basic Protein Oatmeal

Are you getting enough protein? All 20 of these High Protein Breakfast Recipes are easy, delicious and will keep you full until lunch!

Course Breakfast Cuisine American Keyword breakfast recipes, healthy breakfasts, oatmeal Cook Time 5 minutes Total Time 5 minutes Servings 1 Person Calories 194 kcal Author Taylor


  • 1/2 Cup Rolled old fashioned oats (GF if needed)
  • 1 Cup Water or milk
  • Pinch of salt
  • 2 Tbsp Protein powder of choice
  • Sweetener of choice, to taste
  • Toppings of choice


  1. Combined the oats, water and a pinch of salt in a medium sauce pan.

  2. Bring to a boil over medium high heat. Once boiling, reduce the heat to medium low and cook, stirring frequently, until the oats are soft and creamy, but with a little bit of “run” to then, about 3-5 minutes.

  3. Transfer to a bowl, stir in the protein powder and sweeten to taste.

  4. Top with whatever you want and DEVOUR!


If you try this recipe I would love to see it and share it! Tag me on IG @foodfaithfit, using the hashtag #foodfaithfit
Sick of dieting and thinking about food all the time? Download my FREE Food Freedom Guide.

Or you can look at some of the high protein breakfast ideas below!

This Chocolate Peanut Butter Healthy High Protein French Toast is LOADED with peanut butter! An EASY, gluten free breakfast to keep you full until lunch!

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These chocolate peanut butter overnight oats with yogurt are topped with homemade peanut butter cups! They’re an easy, healthy, gluten free and protein-packed make-ahead breakfast!

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This cookie dough protein oatmeal recipe is a healthy, gluten free way to start your day. It tastes like dessert and is packed with protein to keep you full until lunch!

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This EASY Cinnamon Roll Gluten Free Low Carb Keto Protein Pancakes recipeis going to be your new favorite breakfast. Who doesn’t want to wake up to cinnamon rolls?!

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These quick and easy egg muffins have a vegetable and savory oatmeal crust! They’re a healthy and gluten free portable snack or breakfast for busy mornings, with only 80 calories and 2 SmartPoints!

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These quick and easy overnight oats are packed with protein and taste just like a gluten free cinnamon roll. Perfect for a healthy, make-ahead breakfast on busy mornings!

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These overnight oats are layered with a peanut butter and Greek yogurt chocolate chip cookie dough for an easy, healthy breakfast meal prep idea that is perfect for busy mornings!

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These fluffy cottage cheese pancakes are naturally gluten free and protein packed! Make them ahead for healthy breakfasts or make them on weekends!

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These EASY Keto Low Carb Egg Muffins With Ham have a little Mediterranean flair and are packed with protein! A portable, healthy and gluten free breakfast or snack!

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Don’t knock it until you try it! These cod scrambled eggs are the perfect breakfast for dinner! Naturally protein packed, gluten free, low carb and paleo friendly!

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This Instant Pot Breakfast Casserole with Sausage is an easy, 4 ingredient breakfast that is low carb, gluten free and healthy! You will LOVE it!

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These Healthy Oatmeal Protein Pancakes with Greek Yogurt taste like apple crisp for breakfast! Gluten free, made from simple ingredients and SO thick and fluffy!

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These overnight oats are layered with a mixture of strawberry jam, cream cheese and Greek yogurt for a quick and easy breakfast that feels like dessert!

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These gluten free banana pancakes are filled with Greek yogurt and rolled up like tacos! They’re a fun, healthy breakfast for only 100 calories per taco!

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These Blueberry Gluten-Free Greek Yogurt Waffles are so crispy and fluffy, you will never believe they’re oil free!

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These easy, 6 ingredient paleo spinach breakfast egg muffins are low carb, gluten free, whole30 compliant and under 100 calories! Perfect for busy mornings!

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This buffalo chicken Paleo Sweet Potato Hash is a game day spin on a classic breakfast! It’s quick, easy and paleo and whole30 compliant too!

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This gluten free Healthy Low Carb Chicken Enchilada Recipe uses a secret ingredient to make it low carb and protein PACKED. These do NOT taste healthy!

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This Easy Low Carb Keto Breakfast Casserole with Sausage is loaded with cheese and Italian flavors! A perfect, make-ahead breakfast or brunch that’s gluten free and healthy!

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This quick and easy, gluten free Shakshuka recipe has a little, spicy Mexican twist! It’s a lower carb, healthy and whole30 compliant dinner or breakfast!

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High protein egg breakfast

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