A high-protein breakfast helps keep you full and supplies lasting energy. Experts recommend about 20-30 grams of protein at each meal.
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Make a smoothie and add walnuts, nut butter, chia seeds, or flaxseed for extra fiber and heart-healthy fats.
Tip: For a protein boost, use cow’s milk, soy milk, or pea milk as the liquid. You can also add protein powder, including vegan options.
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Add whisked eggs and mix-ins to a muffin pan to make egg muffins. Each large egg has 6 grams of protein.
Tip: Add cheese or lean meat for extra protein and onions, peppers, and spinach for fiber. Fiber is a carbohydrate that helps manage blood sugar.
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Top a breakfast pizza with eggs, cherry tomatoes, mozzarella or goat cheese, basil, and spinach.
Tip: You can add chopped tofu for protein. Go with a whole-wheat pizza crust for added fiber.
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Mix one part chia seeds with four parts milk. One ounce of chia seeds contains 4.7 grams of protein. It’s a source of healthy fats, antioxidants, fiber, minerals, and vitamins.
Tip: Mix in walnuts and peanut butter for extra protein. Add cinnamon or honey, and top it with fruit for fiber.
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Cheddar cheese has 4 grams of protein per slice, and Swiss cheese has 6 grams per slice. Add two slices of cheese to whole-grain bread.
Tip: Add sliced tomato and spinach for more fiber.
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Use low-fat or non-fat Greek yogurt, which has 10 grams of protein per 100 grams. Greek yogurt also provides calcium for bone health.
Tip: Top with granola for carbohydrates, fruit for fiber, chia seeds for healthy fats, and sliced almonds for protein.
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Add equal parts old-fashioned rolled oats and milk or Greek yogurt.
Tip: Top with mixed nuts for protein, healthy fats, and fiber.
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Warm a whole-grain tortilla. Top it with beans, scrambled egg whites, or a hard-boiled egg (use tofu if you are vegan).
Tip: Sprinkle in scallions, salsa, and avocado. Serve with roasted potatoes and onions for carbohydrates.
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Top avocado toast with crumbled feta cheese, which has 19.7 grams of protein per 100 grams.
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Top whole-wheat bread with peanut butter for about 7 grams of protein per 2 tablespoons. The bread provides about 4 grams of protein per slice.
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One cup of low-fat cottage cheese provides 24 grams of protein. It’s also a source of calcium.
Tip: Cottage cheese primarily contains saturated fat. Keep saturated fat to no more than 10% of your daily calories.
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Top a bagel with cream cheese, smoked salmon, and capers or dill for flavor.
Salmon contains omega-3 fatty acids, which improve heart health and decrease inflammation. It’s also a source of iron and vitamins A and D.
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Quinoa has 8 grams of protein per cooked cup.
Tip: Top quinoa with eggs, tofu, or beans for more protein. Add avocado for fiber and healthy fats.
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A mushroom and cheese quiche can serve several people or last you a few days.
Mushrooms have fiber, minerals, and vitamins. Cheese adds more protein and calcium, and the crust gives you carbohydrates for energy.
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Prepare scrambled eggs with black beans, onions, and peppers. Add them to flour or corn tortillas and top with salsa, avocado, and sour cream.
Tip: Swap the sour cream for plain Greek yogurt for more protein and less saturated fat.
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A tofu scramble is a plant-based protein alternative to scrambled eggs.
Tofu has been shown to lower:
- Cholesterol
- Heart disease risk
- Menopause symptoms
- Osteoporosis risk
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Top whole-grain toast with hummus, tomatoes, cucumbers, arugula, chopped kalamata olives, feta cheese, and Za’atar spices.
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Frozen or made from scratch, top your waffles with fruit, ground flax, chia, or hemp for fiber.
Tip: If making from scratch, choose a nut-based flour. It contains more protein than wheat.
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You can purchase protein pancakes or add protein powder to pancake batter to make them from scratch.
Tip: Use nut flour for the batter for more protein. Top them with nut butter for an additional boost.
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Top a granola bar with nut butter for a source of plant-based protein.
Tip: Pair it with a side of fruit for a balanced meal.
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Add black beans, eggs, or cheese to a breakfast burrito for plant-based protein.
Tip: Opt for sweet potatoes for fiber and antioxidants or avocado for healthy fats. Serve with salsa for flavor.
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Add kefir to the smoothie, which has 9 grams of protein per cup. Kefir also contains probiotics, or beneficial live cultures that support gut bacteria.
Tip: Add nuts and seeds as toppings for more protein.
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Mix oats, peanut butter, chia seeds, flax seeds, chocolate chips, honey or banana, and protein powder. Combine them until you form balls. Stick them on a baking sheet and store them in the fridge.
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Scramble eggs with spinach and black beans. The eggs provide 6 grams of protein each, and the black beans offer 7 grams per half cup.
Warm a tortilla in a pan, sprinkle with cheese, and add the egg mixture. Press the tortilla into a quesadilla. Let it cook until it is golden brown.
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Use oats, eggs, baking powder, and milk to make an oatmeal bake.
Tip: Add protein powder and pumpkin puree or blueberries, then top it with nut butter for more protein and flavor.
