25 easy high-protein breakfasts that will keep you full longer (2024)

You can’t get through an Instagram scroll these days without seeing an influencer telling you about the benefits of eating more protein. And while not every influencer is sharing real nutrition information, it’s true that a high-protein breakfast can be a powerful way to start your day.

One study looked at whether overweight young people who were breakfast skippers could benefit from a high-protein morning meal. Using a 12-week randomized control trial, the participants either ate a normal protein meal (13 grams), a high-protein meal (35 grams) or continued to skip breakfast. The researchers found that participants who ate the high-protein breakfast compared to the normal protein breakfast or no breakfast were able to avoid gaining fat and reduced their daily calorie intake. The high-protein group also experienced less hunger throughout the day than the breakfast skippers.

Another study found that eating a high-protein breakfast increased appetite hormones and satiety in adults. But just what is the definition of “high-protein”? For a food or a meal to be considered high protein, it needs to provide 20 grams of protein or more. For a breakfast to provide serious satisfaction, aim for a 400-calorie breakfast with 20 grams or more of protein.

Want a cheat sheet to high-protein happiness? Here’s our collection of 25 high-protein picks to satisfy everyone, whether you have a sweet tooth or prefer a savory start.

Eggs

There’s a very good reason why eggs make the foundation of most brunch menus. They’re easy to make and are the base of so many breakfast faves, from omelets to French toast. Beyond their culinary versatility, they’re also incredibly nutritious.

One medium egg contains 6 grams of protein in just 60 calories. And they also supply a laundry list of nutrients, most importantly choline, which is vital for brain health and vitamin D and zinc to keep your immune system functioning well. Just don’t skip the yolk —that’s where most of the magic comes from. And if you’re keeping an eye on grocery prices (who isn’t?), keep in mind that eggs are the best budget pick when it comes to animal protein.

If you’re looking to build your high-protein diet around eggs, you can start by getting two on your plate. You can pack in protein, as well as veggies and fiber with this veggie omelet with cheese, spinach and cauliflower, which provides 20 grams of protein, as well as about 2 grams of fiber.

If flipping an omelet flips you out, try this three-ingredient Greek omelet scramble, which is made with just eggs, spinach and feta. I recommend cutting the amount of feta in half and bumping up the eggs from two to four to optimize the protein. If you’re looking for a recipe that helps you use up your leftovers, opt for this American omelet, which delivers 20 grams of protein. Just swap the ham out for leftover chicken, turkey or pork tenderloin.

Dairy

While yogurt, especially Greek yogurt, is a protein powerhouse, it’s not the only high protein pick in the dairy aisle. Cottage cheese packs in even more protein per serving. Half a cup of low-fat cottage cheese offers a winning 15-16 grams of protein in just 90 calories. And if you’re looking for versatility, you’ve found it. Cottage cheese makes a lovely morning bowl with fresh fruit and walnuts, and it’s equally lovely as a toast topper.

Cottage cheese can also be used to amp up the protein in pancakes and waffles, like this healthy banana and cottage cheese pancake recipe. And if you’re looking for something that your kids might eat too, try my take on custard toast. This higher protein option uses cottage cheese instead of yogurt:

Cottage cheese custard toast

To make 4 slices (2 slices/serving): Combine 1 cup whole milk cottage cheese, 2 eggs, 2 teaspoons honey and 1/2 teaspoon ground cinnamon in a blender and blend until smooth. Preheat oven to 400°. Place 4 slices of whole-grain bread (with 5 to 6 grams of protein per slice) on a parchment-lined baking sheet. Push soft part of bread down with a spoon or clean hands to make space for the custard. Spoon custard onto the toast and top with fresh berries, if desired. Bake for 10 to 12 minutes, until custard is set and edges of toast are golden.

Some other dairy-based high protein recipes:

If you like making smoothie bowls, this Energy Duo Smoothie Bowl will net you more than 20 grams of protein if you blend in a half cup of Greek yogurt into the smoothie base.

Meat/fish

Whilebacondoes make everything better, it’s actually not a great source of protein, gracing your breakfast plate with just 6 grams of protein per two slices. You’ll do a little better if you opt for two classic breakfast sausage patties, which deliver 10 grams in two patties. Or you can opt for a plant-based option, like the ones from Beyond or Impossible, which will net you 11 and 12 grams respectively, for two patties. You can round out those patties with an egg or a yogurt to hit your 20 gram mark.

Is it possible that aNew York deli favoritecould be a protein powerhouse? Indeed, a sesame bagel with a schmear of cream cheese and 2 ounces of smoked salmon “lox” clocks in at 25 grams of protein. If you want to trim some of the calories, you could always wrap your salmon up in a tortilla (but I can’t guarantee it will be as satisfying).

Plant protein

Many of us arereducing the amount of animal protein in our dietfor both our health and the health of our planet. And one of the smartest ways to get plenty ofplant proteinand cut down on water usage is by cooking with pulses (beans, lentils and chickpeas), which require minimal water to grow. One of the benefits of pulses is that they provide a substantial amount of protein, along with a hefty dose of fiber, all in a purse-friendly package. And when you buy them canned, the prep is minimal, making them a superstarpantrystaple!

Abreakfast burritois about as easy to whip up as scrambled eggs. Throw a cup of black beans into a burrito with 2 tablespoons of shredded Mexican blend cheese, dress it up with salsa and you’ve got yourself a 20 gram protein breakfast in minutes.

Grab a high-protein tortilla with 7 grams of protein (like the ones from Mission) and fill it with ¼ cup of hummus (4 grams protein), a hardboiled egg (7 grams protein) and two tablespoons of chopped walnuts (2 grams protein) for aMediterranean-stylestart to the day that will keep you satisfied for hours.

Nuts/seeds

Other plant-protein powerhouses include nuts and seeds. While almonds are tops for tree nuts at 6 grams per 1-ounce serving, peanuts (a legume) clock in at a little over 7 grams per serving.

Swirling a tablespoon ofnut butterinto a bowl of oats, or slathering it on a slice of toast is a great way to add a protein boost to any breakfast. For a breakfast that nets you 24 to 26 grams, you’ll want to spread 1 tablespoon of nut butter over 2 slices of higher-protein bread (like Dave’s Killer Bread Good Seed bread or Ezekiel Bread). Who says toast isn’t a good breakfast option?

Blend up a rich, delicious breakfast with Natalie Morales’easy protein-oacked breakfast smoothie. It combines the protein power of peanut butter,flaxseeds, and protein powder for an extra filling start to your day.

Oats

While it’s true that oats are known as a source of slow-burningcarbohydrates, it turns out they’re no slouch in the protein department either. You can easily upgrade an overnight oats recipe by using regular milk or a pea protein-based milk instead of anotherplant milk. A half cup of rolled oats alone provide 7 grams of protein and by including Greek yogurt, chia seeds and pecans, you’re looking at a delicious and portable high-protein breakfast.

Protein powder

Powdered protein is ubiquitous these days. No doubt your Instagram feed is flush with ads for various plant-based or whey-basedprotein powders. Once you find one you like, they’re a super convenient way to level up your morning protein.

For folks like me who like to refuel with a smoothiepost-workout,including protein powder is a smart and easy way to meet your needs. Theworkout recovery smoothiedelivers 25 grams of protein in a delicious and satisfying glass.

And thepower protein smoothieprovides a similar amount in a fruity and fiber-packed base. Getting protein within 30 minutes of a workout helps to repair any microtears from your sweat session.

You can also use protein powder to pump up your overnight oats, oatmeal, muffins orpancakes.

You’ve got loads of options for a hearty, protein-rich breakfast. Here’s to making the first meal of the day your most filling as well!