You’ve heard it before, you’ll hear it again — protein is a crucial part of your diet, and the more you’re able to eat, the better. Especially if that means doubling down on healthier sources of protein, from lean meats to plant-based powerhouses. While the average American diet often includes twice the amount of protein currently recommended by federal guidelines (which shake out to be around 50g a day for women, depending on your weight), much of it comes from highly caloric, fatty and overly processed foods. Your protein doesn’t only need to come from burgers or steak — there are so many better-for-you sources of protein that can keep you full while massaging your arterie. And there’s no better time to enjoy them than at breakfast.
For those who eat it, breakfast is the fuel needed to power through hectic mornings and busy work (or school!) schedules. And there are even more benefits to a high-protein breakfast, besides energizing you. Since protein takes longer to digest than meals heavy in carbohydrates or other nutrients, breakfasts that are organically stacked with healthy proteins can keep you full right up until lunchtime; and, if you’re somebody who regularly works out, it’s a smart way to support your fitness goals and grow strong, lean muscle.
“Many traditional breakfast items are packed with sugar, refined carbohydrates, sodium and trans fats but little to no protein; this type of meal can cause an immediate blood sugar spike and a subsequent crash throughout your morning,” explains Registered Dietitian Stefani Sassos, MS, RDN, CSO, CDN, NASM-CPT, deputy director of the Good Housekeeping Institute Nutrition Lab. This can lead to symptoms like fatigue and irritability, but prioritizing protein at breakfast can help stabilize both energy and blood sugar levels.
Follow along as we share the best high-protein breakfast ideas.
1
Raisin-Walnut Coffee Cake
Protein: 7g
Who knew that coffee’s perfect match could also help get you the protein and fiber you need to tackle the day. Walnuts are a good source of both, and the sour cream and eggs lend a little more protein. Enjoy your slice with about 1/2 cup yogurt topped with fruit and optional more chopped nuts to hike your protein content even more.
Finding a vegan grab-and-go breakfast that is packed with protein (and made ahead!) is no easy feat; this jar packs in 12g in total. Soaking your chia seeds in plant-based milk makes them delectably soft overnight.
Since granola is often quite high in fiber, it makes for an excellent breakfast base on most days. Serving it with dairy (yogurt for the win!) or even with purées is a great way to also add protein into the mix.
The humble egg reigns supreme when it comes to a savory protein-rich morning pick. One large egg averages about 6g protein, and this yummy creation ups the protein ante by introducing flaked fish (and an optional dollop of crème fraîche) to the mix.
Avo isn’t the only acceptable toast topper! Whole grain mustard and a light layer of mayo give this gooey egg toast egg salad vibes—and plenty of protein!
Get your protein four (yes, count ’em—four!) ways: chorizo, eggs, and both yellow and sweet potatoes all boast protein. Plus you get fiber, another component to the energy puzzle thanks to its ability to help keep blood sugar levels stable.
Yep, chocolate and peanut butter are perfectly acceptable for breakfast — especially when it’s in the form these squares that get their peanut-y flavor and protein hit from peanut butter powder. Make it super protein heavy by enjoying it with a scoop of Greek yogurt (hello, diner stack vibes!) and even a swirl of peanut butter to really drive that flavor (and protein intake) home.
Oats are already a good source of protein, and this base for both savory or sweet bowls boosts the protein content even more with the addition of quinoa, brown rice, and barley. Bonus: You can layer on even more protein by choosing toppings like nuts or smoked salmon.
To be honest, we could eat this protein-centric bread pudding for breakfast or dinner (or lunch or a snack!). Ham, eggs, cheese, and milk all lend protein, and the red onion adds a little fiber, another component to energy production and appetite satisfaction. Feel free to top your portion with a poached or fried egg for more protein.
This Old Bay-scented twist on classic scrambled eggs will satisfy your protein and Southern flavors fix—you get protein via the eggs, russet potato, and kielbasa.
No, it’s not too good to be true—your beloved avocado toast is the perfect protein delivery vessel. By now you know that eggs are rich in this keep-you-full-while-you’re-on-the-go nutrient, but if you choose whole grain bread as your base, you’ll sneak in a few extra grams of protein, plus fiber.
A must-keep recipe for any vegetarian, these muffins have a protein-edge thanks to the inclusion of quinoa and almond flour. You can make a batch in 30 minutes, and enjoy them throughout the week with fresh fruit. Add a side egg, turkey bacon, or bit of yogurt to up the protein ante.
A smoothie is a natural vessel for your favorite protein powders (especially after a morning workout). Try any of these fruit-forward recipes for quicker (yet delicious!) smoothies in your morning routine, and be sure to use the milk+yogurt base to get some initial protein, or really ratchet things up by adding a scoop of protein powder.
Eggs and bacon are a classic breakfast combo, one that manages to amp up your protein intake in the morning (each slice of this breakfast contains 22g of protein). But ditching the crust on this quiche and adding in some fresh greens makes this savory breakfast so much better for you.
The spinach filling in this gourmet, home-cook-style “hot pockets” is enough to get each up to 8g of protein. You can add more ingredients (like broccoli and asparagus) to push them closer to 12g easily.
They’re a classic at breakfast time for a reason — soft scrambled eggs are insanely delicious, downright simple to make, and pack in a lot of protein alongside other veggies or sides of your choice. Our test kitchen experts take you through a quick 6-step process to ensure your eggs are perfect every time.
These overstuffed burritos are for the days when breakfast is leaning into lunch — or, for days when you know you won’t have lunch. You’ll need two hands (and some napkins!) to chow through this delicious meal.
There’s plenty to love about this North African dish; it’s base layers of tomatoes and onions are simmered in fragrant spices you’ll love, a perfect base for protein-packed eggs. Folding in legumes or pulses of any kind will pack more protein into the mix if you choose to riff on this recipe.
A plate of indulgent bacon and eggs isn’t something to scoff at, especially if you elevate it with fresh cheese and bright greens. The trio in this egg scramble brings a hearty bite and a burst of energy for a full day ahead.
There are so many nutrients in this one bowl, from a heavy dose of zinc to iron and vitamin E, alongside other things that boost your immunity. Enjoy it with milk or yogurt to boost your protein intake.
You’ll love the protein-rich base of cheese and bacon in this egg-heavy dish — but the addition of a medley of fresh tomatoes, spinach, and onions makes it almost too good to be true. Another bonus? Using your Instant Pot saves the mess and fuss!
Chicken sausage swapped out for full sausage saves you from fat and calories, but this keto-friendly breakfast is also packed with spinach to up the protein factor.
Making these pancakes is a breeze, as you can whip up the batter in a blender. And while this recipe packs 16g of protein in each serving, you won’t need protein powder here — it draws power from eggs and cottage cheese.
Buckwheat Crêpes With Chicken, Mushrooms and Leeks
33
Smoked Salmon, Dill and Goat Cheese Quiche
34
Ham and Cheese Breakfast Bake
Protein: 20g
This meal is definitely heavier than others on this list, but the ample amount of cheese, ham, and milk in this spin of a brunch casserole certainly packs a punch. It’s a warm hug on a cold day.
There’s definitely a protein kick in bacon and eggs, but fresh spinach silently adds a touch more, plus a whole suite of nutrients you’ll love first thing in the a.m. You won’t need salad dressing here; this quick bacon vinaigrette does the trick.
Low-Carb Quiche Biscuits With Bacon, Cheddar and Chives
38
Sous Vide Egg Bites
Protein: 8g
Chock full of protein-heavy ingredients, this grab-and-go friendly breakfast is an even better fast food copycat than you may think. You can eat them cold or hot throughout the week after meal-prepping a few batches on Sunday.
This is not the lightest recipe on this list by any means, but it’s certainly heavy on the protein thanks to cubed corned beef. On a winter’s morning, this hearty breakfast will certainly power you through.
Cumin, paprika, and oregano transform a skillet of chopped tofu into a zesty egg substitute. The best part? Each taco packs in 8g of protein on its own.
What’s the best way to eat oatmeal, you ask? If you’re on the hunt for a big protein boon, topping it with creamy avocado, nutrient-packed kale, and a runny egg is definitely the way to go.
Low-carb tortillas are packed with 7 ingredients all high in protein, stacking up to 25g of protein in each burrito. Plus, they’re a great option for meal prep.
Just as fibrous as they are protein-rich, you can eat three of these scrumptious bites and clock in at 9g protein. We love how Jessica Hylton of Jessica in the Kitchen worked this fast breakfast into only 10 minutes of total cook time!
A medley of cheese, bacon, and a mound of fresh vegetables and zesty spices are the basis of these delicious ‘enchiladas.’ Rather than use tortillas, you’ll reach for a protein-heavy egg wrap instead.
Zee Krstic Health Editor Zee Krstic is the health editor for GoodHousekeeping.com, where he covers health and nutrition news, decodes diet and fitness trends, and reviews the best products in the wellness aisle.
Alyssa Jung Senior Editor Alyssa is a senior editor for the Hearst Lifestyle Group Health Newsroom, supporting Prevention, Good Housekeeping, and Woman’s Day.
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