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18 High Protein Breakfasts (20g or MORE!)

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Fuel your mornings with these high-protein breakfast ideas that are as tasty as they are energizing. They'll keep you full, focused, and ready to take on the day.

A vibrant breakfast burrito bowl filled with scrambled eggs, roasted sweet potatoes, seasoned ground meat, fresh avocado slices, and a sprinkle of chopped cilantro.

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Let's face it – mornings are hectic, and finding a quick, healthy, protein-rich breakfast can feel like solving a puzzle.

If you're anything like me, mornings often blur into a rush of getting ready, juggling priorities, and barely squeezing in a bite to eat. But skipping breakfast—or grabbing something that leaves you hungry an hour later—can throw off your entire day. That's where these 15 high-protein breakfast ideas come in. 

They're easy to make, satisfying, and packed with at least 20 grams of protein to help you stay fueled until lunch. Whether you're into savory eggs, sweet protein-packed smoothies, or hearty make-ahead options, there's something here for everyone. Say goodbye to mid-morning slumps and hello to breakfasts that work as hard as you do!

Make-Ahead Options

If you need protein-rich options for meal prep and make-ahead breakfasts, try these!

Cottage Cheese Omelet Muffins

202 CAL 25 MIN
Cottage cheese muffins with mushrooms, tomatoes, and spinach on a wooden board.
These cottage cheese omelet muffins are a protein-packed breakfast dream! With fluffy eggs, creamy cottage cheese, and a mix of your favorite veggies, they're perfect for meal prep or a quick morning bite. Plus, you can customize them to suit your tastes!

Healthy Freezer Breakfast Burritos

273 CAL 20 MIN
Freeezer breakfast burritos with eggs, peppers, black beans, and cheese wrapped in a tortilla.
When mornings are hectic, grab one of these freezer breakfast burritos stuffed with scrambled eggs, lean turkey sausage, and veggies. The best part? You can make a whole batch and have breakfast ready to go for days! These little wraps are portable and satisfying and offer the perfect blend of savory goodness to kickstart your day.

Ham and Cheese Frittata with Broccoli

265 CAL 50 MIN
Ham and cheese frittata with broccoli cooked in a pie dish with a slice cut on the side.
This ham, cheese, and broccoli oven omelet is the ultimate no-fuss breakfast that's packed with protein and flavor. With tender ham, melted cheese, and a pop of green from the broccoli, this omelet comes together quickly in the oven and is perfect for busy mornings!

Broccoli and Cheese Frittata

299 CAL 50 MIN
Broccoli and cheese frittata cooked in a skillet with eggs, broccoli, ricotta cheese, and tomatoes.
This easy Broccoli and Cheese Frittata has a secret ingredient that makes it rich, indulgent, and packed with protein. It is a great dish for breakfast, to make ahead for lunch, or even for a quick dinner. 25 grams of protein!

Grab-and-Go Breakfasts

Grab these easy breakfast options that you can enjoy on the go, and will keep you full all morning. 

Vanilla Cinnamon Protein Shake

359 CAL 5 MIN
Vanilla cinnamon protein shake with bananas, cauliflower, protein, cinnamon, and almond butter poured in two glasses.
A smooth blend of bananas, dates, almond butter, and a hint of cinnamon makes this shake a cozy, sweet treat. It's packed with plant-based protein and a sneaky serving of cauliflower that you won't even taste, but your body will thank you for! 30 grams of protein!

Chunky Monkey Banana Peanut Butter Yogurt Bowl

359 CAL 6 MIN
Chunky monkey banana peanut butter Greek yogurt bowl with sliced bananas, almonds, chocolate chips, and melted peanut butter.
Start your day off right with this Chunky Monkey Banana Peanut Butter Yogurt Bowl—where creamy yogurt meets crunchy peanut butter, fresh banana slices, and a sprinkle of granola. It's the perfect balance of sweet and savory, with a little extra protein to keep you full. You won't be able to stop at just one bite! 30 grams of protein!

Peanut Butter and Jelly Yogurt Bowls

310 CAL 8 MIN
Peanut butter and jelly yogurt bowl with peanut butter, strawberry jelly, peanuts, and fresh fruit.
If you love the classic flavor combo of peanut butter and jelly, wait till you try it with Greek yogurt. This Peanut Butter and Jelly Yogurt takes everything you adore about the sandwich and gives it a fun, healthy twist. You'll get that creamy texture, a hit of protein, and the nostalgia of a childhood favorite – all in one bowl! 29 grams of protein!

Chocolate Chia Seed Pudding

265 CAL 4 HOURS, 5 MIN
Chocolate chia seed pudding in a glass with a sprig of mint.
This Chocolate Chia Seed Pudding is creamy, full of chocolate flavor, and made without refined sugar. Enjoy this healthy treat for breakfast or dessert for a guilt-free chocolate treat. 20 grams of protein per jar!

Hearty and Savory Breakfasts

The bets high protein egg and savory breakfast ideas. 

Breakfast Tacos

338 CAL 15 MIN
Breakfast tacos with eggs, bacon, and potatoes served in corn tortillas with salsa, sour cream, cilantro, and green onions.
These breakfast tacos bring together all the best morning flavors—soft scrambled eggs, crunchy veggies, savory bacon, and melty cheese. Wrapped in a toasty tortilla, they're a fun, handheld breakfast packed with deliciousness. 20 grams of protein in 2 tacos!

Breakfast Burrito Bowl

456 CAL 35 MIN
Breakfast burrito bowls with ground turkey, scrambled eggs, roasted sweet potatoes, avocado, pico de gallo, and cilantro.
Need a breakfast that hits all the right notes? This breakfast burrito bowl is everything you love about a burrito—without the wrap. It's got scrambled eggs, lean turkey sausage, black beans, and creamy avocado, all topped with fresh salsa. It's the perfect way to fuel your morning with a little zest! 42 grams of protein per bowl!

Pizza Frittata

277 CAL 30 MIN
Pizza frittata with tomato sauce and melted cheese cut into slices on a cutting board.
Start your morning the pizza way! This pizza frittata is your favorite pizza flavors in a lighter, egg-packed dish. Layered with cheese, vegetables, and tangy sauce, it's both savory and satisfying, making for the perfect breakfast or brunch. 24 grams of protein per slice!

Breakfast Egg Casserole

373 CAL 35 MIN
Breakfast egg casserole with turkey bacon, cheddar cheese, peppers, and onions in a baking dish.
This breakfast egg casserole is the perfect mix of fluffy eggs, savory sausage, and gooey cheese, all baked to perfection in one easy dish. You'll love how the vegetables add a fresh crunch while the eggs hold everything together for a protein-packed start to your day. Bonus: It's meal prep-friendly! 25 grams of protein per slice!

Asparagus, Mushroom, and Feta Frittata

242 CAL 30 MIN
Asparagus frittata with mushrooms and feta cheese on a baking rack with rosemary.
A fresh take on a classic breakfast, this asparagus, mushroom, and feta frittata is a light, veggie-packed dish that's as nutritious as it is delicious. Perfect for meal prep or a hearty weekend brunch! 20 grams of protein in 2 muffins!

Western Omelet Frittata

267 CAL 25 MIN
Western omelet frittata with peppers, onions, ham, and cheese cooked in a cast iron skillet and served with fresh parsley.
This Western Omelet Frittata is packed with bell peppers, red onion, ham, and cheese for an easy, healthy, and high-protein breakfast. It's absolutely delicious! 24 gams of protein per slice!

Sweet Protein-Packed Breakfasts

If you crave sweet breakfasts, they can still be packed with protein. Try these sweet breakfast recipes that have plenty of protein. 

Protein Baked Oats

400 CAL 10 MIN
Two ramekins of baked protein oats topped with sliced bananas, chopped pecans, and a sprinkle of cinnamon, placed on a green napkin with a bowl of oats and spoons in the background.
This Protein Baked Oats recipe is a warm, cozy way to start your day, combining oats with the creamy richness of cottage cheese and the sweetness of ripe bananas. It's simple to make, incredibly versatile, and packed with protein. You can customize it with all your favorite toppings for a satisfying, nutrient-rich breakfast! 23 grams of protein each!

Oatmeal Protein Pancakes (No Protein Powder!)

286 CAL 15 MIN
Oatmeal protein pancakes made with rolled oats, egg whites, and cottage cheese stacked on a plate with maple syrup and whipped cream.
If you're after a healthy and satisfying breakfast, these Oatmeal Protein Pancakes have got you covered! Made with rolled oats, egg whites, and a touch of cottage cheese, they're soft, delicious, and loaded with protein to keep you fueled all morning long. 27 grams of protein per serving!

Protein Packed Oatmeal Banana Pancakes

288 CAL 15 MIN
Banana oatmeal pancakes served in a stack with sliced bananas and maple syrup.
Start your day off right with these protein-rich banana pancakes made from oats and cottage cheese. They're naturally sweetened with bananas and will keep you full all morning. Add some fruit or nut butter for a truly custom breakfast! 20 grams of protein per serving!

Peanut Butter and Blueberry Chia Seed Pudding

327 CAL 4 HOURS, 5 MIN
Peanut Butter and Blueberry Chia Seed Pudding is an easy make ahead breakfast or snack made with chia seeds, yogurt, mashed blueberries, peanut butter, and almond milk. All the flavors of peanut butter and jelly in a creamy chia pudding. 21 grams of protein per jar!

Ways to Prep Breakfast Ahead of Time

One of the best ways to make sure you meet your protein needs daily is with meal prep. Here are some great ways to meal prep and save time when prepping breakfasts. 

  • Batch cooking: Make a big batch of breakfast staples like egg muffins, overnight oats, or protein pancakes. Store them in the fridge or freezer for easy grab-and-go options.
  • Portion ingredients: Pre-chop veggies, measure out dry ingredients, or portion smoothie add-ins into bags for quick blending.
  • Mason jar meals: Layer yogurt, granola, and fruit into jars for ready-to-eat parfaits.
  • Cook once, eat all week: Prepare a breakfast casserole or frittata to reheat slices throughout the week.

Toppings for Breakfast

Toppings are an easy way to add flavor, texture, and fun to basics like oatmeal (made with protein powder), eggs, chia seed pudding, bowls, and more. 

  • Sweet toppings: Fresh fruits, almonds or walnuts, chia seeds, nut butter, or a drizzle of maple syrup or honey can enhance protein-packed meals like yogurt or oatmeal.
  • Savory Options: Add avocado, salsa, shredded cheese, or hot sauce to scrambled eggs or breakfast bowls.
  • Crunchy add-ons: Crumbled bacon, granola, or crispy chickpeas give texture and extra protein.

Tips for Making Breakfast Quicker and Higher Protein

Looking to add even more protein? Add these to your meal to pack in extra protein. 

  • Use protein powders: Blend them into smoothies, stir them into oats, or bake them into muffins.
  • Go simple: Hard-boiled eggs, Greek yogurt, chicken sausage, bacon, deli meat, and Canadian bacon are protein-packed options that are quick to grab.
  • Leftovers: Leftovers like chicken or turkey make a great base for breakfast wraps or bowls.

Ways to Customize Breakfast to Make It Your Own

If you are looking to change up the flavors of the recipe above, use these easy techniques. 

  • Spice it up: Add spices like cinnamon to sweet breakfasts or chili flakes to savory options.
  • Add fiber: Adding black beans or whole wheat bread to your meals can work with the protein to help keep you fuller for longer!
  • Switch up the base: Swap oatmeal for quinoa or rice in breakfast bowls.
  • Add veggies: Adding chopped veggies like spinach, peppers, and mushrooms can boost the nutrients.
  • Use different proteins: Use different options like cottage cheese, turkey bacon, breakfast sausage, or plant-based meats.
  • Adjust for diets: Customize for low-carb, gluten-free, or vegan needs with simple ingredient swaps.

Frequently Asked Questions

Yes! Many of these recipes, like the Cottage Cheese Omelet Muffins, Breakfast Egg Casserole, and Healthy Freezer Breakfast Burritos, are perfect for meal prep. You can batch-cook them, store them in the fridge or freezer, and reheat as needed for a quick, protein-packed breakfast.

Not at all! While protein powder can be used in recipes like shakes or baked oats, many of these breakfasts rely on natural, whole food sources of protein such as eggs, Greek yogurt, cottage cheese, and lean meats. There are options to suit every preference!

 

These recipes are highly versatile! You can swap ingredients to make them gluten-free, low-carb, or plant-based. For example, use plant-based proteins like tofu or tempeh for vegan options, or substitute whole wheat tortillas for gluten-free versions in breakfast tacos or burritos. Add or omit toppings to match your dietary needs.

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