31 High-Protein Breakfast Ideas That Will Keep You Full ’Til Lunchtime (original) (raw)

Bacon, egg and cheese...muffins?

high-protein breakfast ideas: breakfast muffins

Photo: Liz Andrew/Styling: Erin McDowell

You’ve heard it countless times before: Breakfast is the most important meal of the day. But not all morning meals are created equal. The more filling and nutritious they are, the less likely you’ll be scouring your snack drawer before lunchtime. Read on for 31 high-protein breakfast ideas that are sure to keep you full and satisfied, from breakfast muffins to shakshuka to cherry-almond granola bars. (And at the bottom of this story, we're answering some of your top questions about how much protein a person should have in a day and the health benefits of doing so.)

high-protein breakfast ideas: red shakshuka

1. Red Shakshuka (17g Protein)

Sunny-side up eggs have never looked so elegant. In this take on the Tunisian classic, they’re swimming in a harissa-kissed tomato sauce alongside fresh parsley and cilantro. Serve with plenty of crusty bread for dipping.

high-protein breakfast ideas: cherry-almond granola bars

3. Easy Cherry-Almond Granola Bars (13g Protein)

Store-bought granola bars are just as convenient on busy mornings as homemade ones, but they’re often made with a ton of excess sugar. These, on the other hand, are sweetened with nothing but honey, almond butter and a bit of brown sugar.

high-protein breakfast ideas: bacon-egg cups

4. Bacon-Wrapped Eggs (26g Protein)

Baking eggs in a bacon-lined muffin tin means there will be crispy, salty deliciousness in every single bite. Don’t forget to pair this high-protein breakfast idea with toast or fresh fruit.

high-protein breakfast ideas: salted peanut butter cup smoothie

5. Salted Peanut Butter Cup Smoothie (22g Protein)

Between the PB, vanilla whey protein powder and almond milk, this sipper is sure to keep you satiated until your lunch break. Half a frozen banana imparts just enough natural sweetness and keeps the texture silky smooth.

high-protein breakfast ideas: overnight oats with blueberries and almonds

6. Overnight Oats with Blueberries and Almonds (20g Protein)

Simply soak high-fiber oats in lightly sweetened milk overnight, and this high-protein breakfast idea will basically prepare itself. All you’ll have to do in the morning is top it off with antioxidant-rich blueberries, sliced almonds and yogurt.

high-protein breakfast ideas: eggs baked in tomatoes

7. Eggs Baked in Tomatoes (18g Protein)

Come for the filling eggs, stay for the juicy summer tomatoes and a whole lot of grated Parmesan. Bonus? You'll only have one dirty pan to clean after you eat.

high-protein breakfast ideas: vegan spiced blueberry breakfast cake

8. Vegan Spiced Blueberry Breakfast Cake (10g Protein)

Whole-grain spelt flour offers a ton of fiber, vitamins and minerals, while almond butter and pistachios make this high-protein breakfast idea even more filling. Pair it with Greek yogurt for even more protein.

high-protein breakfast ideas: egg in a hole

10. Eggs in a Basket (10g Protein)

Toad in a hole, hen in a nest, one-eyed Jack—call it whatever you want, but this yolky, carby classic never gets old. Throw it together in the oven and make coffee while it bakes. Dunk it in spicy yogurt for a protein boost.

high-protein breakfast ideas: overnight oats with peanut butter and banana

11. Overnight Oats with Peanut Butter and Banana (29g Protein)

We’re betting a dollop of grape jelly on top would taste pretty damn delish and nostalgic, but a drizzle of honey or maple syrup would work, too. This high-protein breakfast idea is pretty flexible, so use non-dairy milk in the oats if you'd prefer.

high-protein breakfast ideas: bacon, egg and cheese breakfast muffins

12. Bacon, Egg and Cheese Breakfast Muffins (25g Protein)

Not only is each muffin stuffed with a whole hard-boiled egg, but they’re also loaded with tangy buttermilk (for an extra moist texture), bacon, chopped scallions and grated cheddar cheese. Make them on a Sunday and reheat the leftovers all week long.

high-protein breakfast ideas: breakfast caprese

13. Breakfast Caprese with Soft-Boiled Eggs (26g Protein)

We didn’t know a 15-minute, high-protein breakfast this effortless could look so elegant. We’d eat this beauty over a green salad or, dare we say it, even a bowl of pasta. Finish your plate with flaky salt and crushed red pepper flakes.

high-protein breakfast ideas: raspberry coconut smoothie bowl with collagen

14. Raspberry-Coconut Smoothie Bowl with Collagen (11g Protein)

While it’s totally optional, adding a scoop of powdered collagen peptides to your daily smoothie could potentially help you reduce wrinkles and inflammation. Even if it doesn't though, it's plenty delicious, thanks to fresh fruit, coconut milk and nuts.

high-protein breakfast ideas: sweet potato rosti fried eggs with greens

15. Sweet Potato Rösti with Fried Eggs and Greens (11g Protein)

This Swiss high-protein breakfast idea is a lot like a latke or potato pancake. The recipe calls for grated sweet potato, but feel free to swap in carrots, white potatoes or winter squash if you feel so inclined.

high-protein breakfast ideas: keto baked eggs and zoodles with avocado

16. Ketogenic Baked Eggs and Zoodles with Avocado (20g Protein)

Just because you’re on keto doesn’t mean you need to kick every day off with a boatload of meat and cheese. Thanks to the zucchini and avocado, this dish will keep you full without weighing you down. Buy pre-spiralized zucchini to save time.

high-protein breakfast ideas: joanna gaines's asparagus and fontina quiche

17. Joanna Gaines’s Asparagus and Fontina Quiche (18g Protein)

This main is destined for every spring brunch you ever host (and it just might be destined for your Easter table). The prep is a breeze—most of the work is just waiting for the eight-ingredient quiche to bake through.

high-protein breakfast ideas: overnight oats with coconut and ginger

18. Overnight Oats with Coconut and Ginger (12g Protein)

Spicy, nutty, sweet and oh-so creamy, this modest mason jar of overnight oats packs serious flavor. The key to this high-protein breakfast idea is doubling down on the ginger with the ground kind in the oats and the candied kind on top.

high-protein breakfast ideas: slow cooker breakfast casserole

20. Slow Cooker Breakfast Casserole (29g Protein)

Come the weekend, we’re off the clock. Instead, we let the Crockpot execute our high-protein breakfast ideas. Just pack in a layer of cheesy (frozen!) hash browns for the crust, top it with the rest of the ingredients and let the appliance work its magic.

high-protein breakfast ideas: quick congee

21. Quick Congee (25g Protein)

Traditionally a Chinese breakfast dish, congee has become a staple in Japan, Indonesia and other Asian countries, as well as in parts of Europe. Top the soul-nourishing, three-ingredient porridge with anything from kimchi to julienned ginger to fresh herbs.

high-protein breakfast ideas: breakfast sliders

22. Breakfast Sliders (19g Protein)

Breakfast sausage + cheddar cheese + egg = a filling combination that we'll definitely never tire of. Top this high-protein breakfast idea off with lemony arugula or spicy mayo if you're feeling ambitious.

high-protein breakfast ideas: vegan quinoa breakfast frittata

23. Vegan Quinoa Breakfast Frittata (16g Protein)

How is it possible without real eggs, you ask? Chickpea flour combined with water makes for a pretty uncanny (and protein-rich) substitute. Quinoa and plenty of vegetables make it doubly satiating.

high-protein breakfast ideas: savory cheese waffles

24. Savory Cheese Waffles (14g Protein)

Just spruce up the basics with buttermilk, melted butter and cheddar cheese to make this super versatile meal. Turn each waffle half into a sandwich or serve them with a side salad. (P.S.: You can make a big batch ahead, chill or freeze them and reheat as needed.)

high-protein breakfast ideas: bacon kale pizza

25. Bacon, Kale and Egg Grandma Pie (29g Protein)

A cornmeal-dusted crust. Grated Gruyère. Thick-cut bacon. Smoked sea salt. Yeah, it's the fanciest morning pizza you'll ever eat—and the most drool-worthy high-protein breakfast idea of all time, if you ask us.

high-protein breakfast ideas: mini spanish tortilla with zucchini

26. Mini Spanish Tortilla with Zucchini (34g Protein)

Just because you’re only making breakfast for one doesn’t mean you need to settle for a bowl of cereal. All this beauty takes is 50 minutes and six ingredients, including grated Manchego cheese and paper-thin zucchini slices.

high-protein breakfast ideas: overnight oats with chocolate and strawberry

27. Overnight Oats with Chocolate and Strawberry (17g Protein)

It’s as close to dessert as a healthy, high-protein breakfast idea can get, especially if you use super sweet, in-season strawberries. If you're trying to get your kids to eat oats, feel free to top the jar with a dollop of whipped cream and a drizzle of chocolate syrup.

high-protein breakfast ideas: chicken and waffle sandwiches

28. Chicken and Waffle Sandwiches (56g Protein)

What do you get when you crown a cheese-laced waffle with a piece of crispy, buttermilk fried chicken? Heaven on a plate, of course. Now, the tough part: maple syrup or hot sauce? (We'll take both, please.)

high-protein breakfast ideas: white shakshuka with roasted crispy eggplant

29. White Shakshuka with Roasted Crispy Eggplant (31g Protein)

Unlike the tomato- or herb-based shakshuka you’ve had before, this version stars dairy. The citrusy, herby yogurt base gets almost ricotta-like in the oven, while the eggplant turns crouton-level crispy.

high-protein breakfast ideas: leftover pasta frittata

30. Leftover Pasta Frittata (18g Protein)

Last night's noodles add bulk to this already satiating egg dish. The high-protein breakfast idea only calls for seven ingredients, but you can toss in whatever less-than-stellar produce or spare meat and cheese you'd like as well.

high-protein breakfast ideas: brown butter turmeric granola

31. Brown Butter Turmeric Granola (20g Protein)

The store-bought stuff won't compare, thanks to six different cereals, grains, seeds and nuts. Chewy dates and golden raisins offer sweetness to the crunchy mix, but a flurry of warm spices and lush brown butter really take this high-protein breakfast idea over the top.

Frequently Asked Questions

How Much Protein Should You Have in a Day?

According to Harvard Medical School, the average adult needs about 53 grams of protein a day. To be more exact, each person should consume 7 grams for every 20 pounds they weigh. The USDA's guidelines also suggest eating a variety of lean proteins, such as poultry and meat, seafood, legumes, nuts and seeds to reach your daily amount.

Why Is a High-Protein Breakfast Healthy?

Having a nutritious variety of proteins in your diet will not only keep you full and energized between meals, but it will also produce enzymes that power many chemical reactions throughout your body, as well as the hemoglobin in your blood that carries oxygen, says the Harvard T.H Chan School of Public Health. High-protein breakfasts have also been shown to promote muscle health, weight loss and glucose regulation, according to the American Society for Nutrition.

What Breakfast Foods Are High in Protein?

Eggs, cheese, yogurt and meat (like sausage and bacon) are all solid ways to get protein. Nuts and seeds, which you can add to dishes like granola and oatmeal, offer plant-based protein. There are also some fruits that contain modest amounts of protein, like guava, avocado and blackberries, that you can add to cereal, smoothies, pancakes and salads for an extra boost.

taryn pire

Food Editor