Protein is the most important fuel that our bodies use, and what better time to fuel up than at breakfast? If you’ve been looking for a way to get more energy out of your day or improve your stamina well into the afternoon, protein could be the answer. We’ve found 25 high protein breakfast options that are easy to make and tasty to eat, so you no longer have an excuse.
People too often focus on carbohydrates or fats when thinking of nutrition, all the while missing out on the huge importance of protein. When it comes to breakfast, the best type of sustenance to have is protein as it will give you fuel for the whole day, not just the start of it. Luckily, there are plenty of protein-rich meals that are easy to make and taste delicious, so you can kick your day off with a bang.
#25: Mini Egg Frittatas
Eggs are packed with protein and a great choice for breakfast. Make up some mini egg frittatas by pouring raw eggs, sautéed vegetables, and a bit of cheese into mini muffin cups and baking in the oven for about 20 minutes at 350 degrees.
#24: Overnight Oats
This is perfect for those non-morning people as you don’t have to do a thing. Mix up your instant oats with some protein-rich almond milk, add in some berries, nuts and shredded coconut, and leave it to sit in the fridge. In the morning, you’ve got cold oats ready to go and you don’t have to do a thing.
#23: Boiled Eggs
Absolutely simple and another one that can be done ahead of time if you can’t spare a minute in the morning. Boil your eggs in the shell and serve them up with a slice of whole grain toast and a bit of avocado. This is one meal that will keep you full for hours.
#22: Vegan Smoothie
You don’t have to be a vegan to enjoy the benefits of this one, but it can’t hurt! Mix some pea protein powder, almond milk, frozen berries, banana, coconut oil, and flaxseed up, adding or subtracting flavors as you want. Drink on the go or enjoy it at home.
#21: Smoked Salmon on Toast
If you want to fancy things up a bit, why not have some smoked salmon on toast for breakfast? Fish has heaps of protein and great fatty acids that we need, plus it tastes delicious. Add some cream cheese and capers if you’re feeling a bit decadent.
#20: Pumpkin Protein Pancakes
Make up a quick pancake batch with pureed pumpkin (which can be done the night before), eggs, flour, rolled oats, and more. These pancakes are a high fiber and high protein option that has the potential for around 22gms of protein per serve, depending on which ingredients you choose. This is another meal that can be made in advance and eaten during the week.
#19: Avocado on Toast
Everybody loves avocado, so why not make it part of your regular breakfast fare? Choose a bread with plenty of grains and season it with some herbs and spices. To give a little extra protein boost you can add a poached egg on top.
#18: Tofu Scramble
To steer clear of the eggs for a day, why not try a tofu scramble? Tofu is a protein powerhouse and when you mash it up you get something similar to an egg. Use your usual scrambled eggs recipe with it and try an egg-free alternative for breakfast.
#17: Almond Crackers
If you’re in a hurry and need something you can grab as you walk out the door, this is a great option. Grab some rye crackers, spread over some almond butter, and sprinkle with extra nuts and seeds on the top. Plenty of protein to keep you going for hours and something you can eat on the run.
#16: Peanut Butter on Toast
Shop for a natural peanut butter with no additives or salt, and you can put it on virtually anything. A huge heaping of peanut butter on toast is a simple morning meal and it’s got heaps of protein in it. Best of all, it tastes a bit naughty so you won’t even realize you’re eating healthy.
#15: Vanilla Almond Chia Pudding
Chia seeds are great little seeds that have heaps of fiber and protein, and they make a tasty pudding too. You can prepare this the night before by adding chia seeds, almond milk, vanilla extract, slithered almonds and a dash of natural maple syrup and let it sit. In the morning you'll have a soft and tasty pudding.
#14: Breakfast Wraps
Choose a high fiber wrap with plenty of whole grains and then add to it what you like. Eggs and salmon are great choices for a huge hit of protein and you can add ricotta, cream cheese, spinach, tomatoes, cheese, or anything else that takes your fancy. Make these just before you eat them though, otherwise, the wraps tend to get soggy.
#13: Breakfast Tacos
There are no rules that say Mexican food can only be enjoyed at night. A breakfast taco filled with beans, scrambled eggs, quinoa, chili, lettuce, tomato, and cheese will fill you up for hours and give you a deliciously spicy spin on breakfast. You can eat them on the run or even wrap them up and save one for lunch.
#12: Turkey and Salsa
Turkey is a high protein meat that goes well with just about anything. If you’ve had some turkey the night before you can easily reheat it and add some to toast or eat it with a dollop of salsa or reheated vegetables. To add even more protein to the mix you could poach an egg as well, or just enjoy the turkey as is.
#11: Mediterranean Muffins
Those on the Mediterranean diet will be no stranger to these ingredients and their protein-rich ways. Think of a regular breakfast muffin but savory, with a mix of olives, feta, and canned salmon thrown into the mix. They reheat beautifully and can be made in advance for the time poor.
#10: Scrambled Eggs
This is an old classic but still a protein powerhouse nonetheless. The beauty with scrambled eggs is that you can really get creative with everything you add to them. Extra egg whites, ricotta cheese, seeds and nuts, tomatoes, herbs, spices, and whatever else your stomach tells you to.
#9: Bacon and Jalapeno Egg Sandwich
A little bit of bacon never hurt anyone, right? For those days when you want a little bit of naughtiness with your protein why not add some grilled bacon to the mix. A spicy jalapeno can really set it off, and when you top them all onto sourdough then it’s a flavor explosion.
The frittata is another meal that has some flexibility in terms of ingredients, so you can pick and choose as you wish. Turkey, ham, salmon, eggs, feta cheese, tomatoes, ricotta, and anything else your heart desires can go into a frittata. Make a big one at the start of the week and enjoy a slice each morning.
#7: Oat Yogurt Cups
Rather than just having regular oats and being a little bored with the flavors, why not mix in some greek yogurt? This is the perfect meal to eat when you’re in a hurry and you can be as liberal as you want with the toppings, including dried fruit and nuts.
#6: Cottage Cheese Bowl
Start off your bowl with cottage cheese and add whatever you like to it. Some suggestions are other cheeses, tomatoes, eggs, beans, and herbs and spices. Cottage cheese is cheap, high in protein, and full of flavor.
#5: Chocolate Peanut Butter Porridge
When you’re sick of regular porridge you can easily spice it up with some chocolate. Add a teaspoon of cacao powder to the mix and stir through a tablespoon of natural peanut butter to add even more protein to the meal.
#4: Yogurt Parfait
Simplicity and flavor are key with parfaits. Start with some yogurt, then top with dried fruit, berries, and nuts, then top with a few tablespoons of natural or greek yogurt. It’s a great sweet treat without all of the guilt.
#3: Collagen Shake
Collagen is a cheap and easy way to get your protein in, especially when you put it in a shake. Try some collage with frozen berries, coconut water or almond milk, cacao powder, maple syrup, and any fresh fruit you have laying around.
#2: Savory Parmesan Oatmeal
If you love the protein power of oatmeal but prefer a savory breakfast, why not give this a try? Add some parmesan cheese, tomatoes, and spinach to your oatmeal rather than the sweet stuff an see what you think.
#1: Strawberry Cheesecake Chia Pudding
One final chia seed pudding to round off the list. This strawberry cheesecake flavored delight gets it taste from fresh fruit and cottage cheese, making it delicious and full of protein. A taste so sweet that the whole family will probably be on board.