I have “power mornings” on those days when I’m enthusiastic, energized, focused, and ready to achieve all of my goals, tick everything off my to-do list, and still have some power left to read a book or scroll on social media for a while at the end of the day.
Those “power mornings” need a “power breakfast,” too. That first meal of the day should be packed with protein, nourishing my body and preparing me for the busy day ahead.
Yes, of course, it’s time to complete a good list of high-protein breakfast ideas. I can scan and pick my meal, like a menu, but I am the chef.
This list becomes available to you as well..
| Food | Protein Content (per 100g) | Additional Intake Considerations |
|---|---|---|
| Seaweed Spirulina Powder | 57 grams | Highest source of protein from the veggie family |
| Chicken breast | 31 grams | Lean source of protein |
| Turkey breast | 29 grams | Lean source of protein |
| Tuna (canned in water) | 25 grams | Moderate mercury levels; limit intake |
| Lean beef | 26 grams | Choose lean cuts for lower fat content |
| Salmon | 20 grams | Rich in omega-3 fatty acids |
| Pumpkin seeds | 19 grams | Rich in healthy fats and magnesium |
| Chickpeas | 19 grams | High in fiber and folate |
| Tempeh | 19 grams | Fermented soybean protein |
| Almonds | 21 grams | High in healthy fats and vitamin E |
| Greek yogurt | 10 grams | High in calcium and probiotics |
| Cottage cheese | 11 grams | High in calcium and low in fat |
| Eggs | 13 grams | Rich in vitamins and minerals |
| Edamame | 11 grams | High in fiber and antioxidants |
| Lentils | 9 grams | High in fiber and iron |
| Tofu | 8 grams | Plant-based protein alternative |
| Black beans | 8 grams | High in fiber and folate |
| Quinoa | 4 grams | Complete protein; high in fiber |
Which foods are the highest in protein?
You know that protein is good for you, but do you know why?
Proteins are vital for the body, forming bones, muscles, and more. They aid in growth, repair, and various body processes. Proteins are made from amino acids, some of which are essential and obtained through food intake. These essential amino acids are crucial for overall body health and function.
So, which foods can give you those precious proteins?
Here’s a simple table of the best food protein sources.
Breakfast Ideas High In Protein
Savory High Protein Breakfast Ideas
This seriously delicious green Shakshuka is one of the best sources of protein in the morning. It combines a wide variety of green veggies with eggs.
Make it: in the morning
Prep time: 10 mins.
Cook time: 15 min.
Low in carbs and high in protein means THIS omelette. It's perfect for diabetic or gluten-free diets and is the ultimate way to pour some energy into your drowsy body early in the morning.
Make it: in the morning
Prep time: 5 mins.
Cook time: 15 mins.
Breakfast sausage, hash brown patties, cheese, and spinach combine to create this delicious, high-protein breakfast bake.
Make it: the evening before
Prep time: 20 mins.
Cook time: 1 hr.
We have a variation of these Turkish eggs in my country, and I can confirm that they are one of the most delicious things you can have for breakfast. The bonus is that we enjoy it at any time of the day, but you can give it a go as a breakfast meal.
Make it: in the morning
Prep time: 5 min.
Cook time: 3 mins.
This is a perfect combination of sweet potato, chorizo, and avocado that I feel would fit perfectly into a cozy morning meal on the colder days of the year.
Make it: in the morning
Prep time: 10 mins.
Cook time: 25 mins.
Just as the title says, you get to enjoy some fluffy, high-protein scrambled eggs with cottage cheese, and there is no better and easier way to start your day.
Make it: in the morning
Prep time: 5 mins.
Cook time: 4 mins.
I am so curious to try this one. I've never tried savory oatmeal (how about you?), and it looks delicious and nourishing. It gives us protein, whole grains, and fresh veggies and looks so promising.
Make it: in the morning
Prep time: 5 mins.
Cook time: 20 mins.
I am fully aware that I had a big breakfast just one hour ago, and in no way do I have the right to salivate as much as I do as I write this post and sift through these high-protein breakfast ideas. But these eggs in spicy tomato sauce might be the last straw before going into the kitchen and giving myself permission for a second breakfast.
Make it: in the morning
Prep time: 10 mins
Cook time: 15 mins.
Chickpeas, soy yogurt, and almonds are all high in protein. Combined with a few other ingredients, they make this delicious breakfast that will keep your tummy happy for hours.
Make it: in the morning
Prep time: 30 mins.
Cook time: 20 mins.
Eggs are such a classic breakfast ingredient that more than half of these recipes feature them as the main stars of the meals. This bake is the perfect make-ahead high-protein breakfast idea, giving you that egg and sausage combination you will love forever.
Make it: the evening before
Prep time: 15 mins.
Cook time: 50 mins.
Yet, if you need something savory without eggs, here's a delicious and very easy-to-cook option. Quinoa is such a good source of protein, and combined with the right ingredients, it might become your new favorite meal.
Make it: in the morning
Prep time: 10 mins.
In the last two weeks, I've made three different variations of egg muffins, and I must say, they are our favorite morning snack. My husband is a big guy, he gulps them so quickly that I need to whisk eggs nonstop. Yes, they're that delicious!
Make it: the evening before
Prep time: 15 mins.
Cook time: 20 mins.
Easy to put together, this savory cottage cheese bowl with smoked salmon, cucumber, and grape tomatoes is a delight in the morning. Yes, it's high in protein, too and asks for no cooking time.
Make it: in the morning
Prep time: 5 mins.
A quick toast is always a good idea for breakfast... but what if you took it even further with a few protein-rich ingredients? This asparagus-on-toast recipe is just for you, then!
Make it: in the morning
Prep time: 3 mins.
Cook time: 15 mins.
This is a delicious make-ahead high-protein breakfast idea that will keep your tummy full for the first half of the day and will give you all the energy you need to face whatever the day brings.
Make it: the evening before
Prep time: 30 mins.
Cook time: 1 hr. 30 mins.
Green Veggie Scrambled Eggs (High Protein Breakfast Scramble)
If the photo didn't convince you this breakfast is healthy, I don't know what will. It is such an interesting spin on the eggs and spinach recipe; I am eager to try it ASAP.
Make it: in the morning
Prep time: 2 mins.
Cook time: 14 mins.
You can make it ahead. You can enjoy it for breakfast, lunch, or dinner. You can enjoy it as a snack. You can enjoy it whenever you want because it's buritto and you're an adult who has no restraint when it comes to burritos. This low-carb and high-protein breakfast burrito with yogurt, avocado, and black olives is such a delight.
Make it: in the evening
Prep time: 5 mins.
Cook time: 25 mins.
This is a dairy-free, high-protein breakfast idea that you can make ahead. All you need are sweet potato, onion, sun-dried tomatoes, and a few other ingredients to enjoy a delicious morning meal.
Make it: the evening before
Prep time: 10 mins.
Cook time: 15 mins.
This breakfast idea is perfect for air-fryer lovers. Eggs, mushrooms, sausages, and feta cheese combine to create the ultimate high-protein breakfast, which you will instantly fall in love with.
Make it: in the morning
Prep time: 5 mins.
Cook time: 15 mins.
The last savory high-protein breakfast idea on this list is another bowl filled with yummy smoked salmon, eggs, and avocado. This protein-packed idea will keep you full for hours.
Make it: in the morning
Prep time: 5 mins.
Cook time: 15 mins.
Sweet High-Protein Breakfast Ideas
What would a post on breakfast ideas be if I didn't shamelessly plugged in a pancake recipe? This one has a good excuse: it's protein-packed and so easy to make.
Make it: in the morning
Prep time: 5 mins.
Cook time: 20 mins.
For the lovers of something light and less time-consuming, this delicious PB & J protein smoothie might be the very best option. It literally takes 5 minutes from prep to sip.
Make it: in the morning
Prep time: 5 mins.
A very promising and delicious peanut butter baked oatmeal that combines bananas, eggs, and peanut butter in a high-protein morning meal you will fall in love with.
Make it: the evening before
Prep time: 10 mins.
Cook time: 40 mins.
These overnight oats are easy to make the evening before and a perfect grab-and-go breakfast idea. They are protein-packed, vegan, and contain dairy-free Greek yogurt.
Make it: the evening before
Prep time: 15 mins.
Chill time: 4hrs.
Gluten-free and protein-packed, these banana muffins are the perfect delicious and sweet start to the day.
Make it: the evening before
Prep time: 10 mins.
Cook time: 40 mins.
A delicious blueberry crumble with rolled oats, frozen blueberries, and yogurt that will make your morning sweet and healthy.
Make it: in the morning
Prep time: 5 mins.
Cook time: 25 mins.
Packed with a healthy dose of deliciousness and protein, these cottage cheese waffles with oats can easily become a regular go-to breakfast recipe. With a handful of ingredients, they are super easy to make.
Make it: in the morning
Prep time: 5 mins.
Cook time: 10 mins.
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