If your mornings are similar to mine, you need breakfast to get some work done. Having protein options for breakfast helps to keep you feeling satisfied until lunch. Protein is more filling when paired with some fiber or some healthy fats. Breakfast does not need to get overly complicated or expensive. A few reliable options in your rotation are enough.
Nothing to cook
Bowls, toast, shakes, and plates that are assembled rather than cooked.
Greek Yogurt Bowl
Greek yogurt is a source of protein and is quick to take as a snack. To add fiber, include some berries. You can also add a few nuts, which will add to the protein and keep you feeling full longer.
If you are feeling hungrier, add a small drizzle of honey or some granola, but keep it less complicated on mornings that are busy. It is a breakfast you can repeat often.
Cottage Cheese Toast
I like cottage cheese on toast. Whole grain bread gives it more substance, and the cottage cheese is creamy and salty.
Cottage cheese with 2% milkfat has about 10.4 g of protein per 100 g, per USDA FoodData Central.
Add some sliced tomatoes or cucumbers for crunch. For additional protein, consider toppings of either smoked salmon or a boiled egg.
Skyr Bowl
Skyr is a type of Icelandic-style cultured dairy made with high protein and has a very thick consistency. A drizzle of honey makes it sweeter, and granola adds some carbs.
If you’re trying to limit your sugar intake, keep the granola portion considered. This breakfast can be made while the coffee is brewing.
Snack Plate Breakfast
Two hard-boiled eggs are ready-made protein, and pairing them with fruit and nuts gives you fiber and fats to keep you full.
Protein Smoothie
This shake is for mornings when you want to drink breakfast. Blend together your choice of milk (dairy-free is fine), a banana, some peanut butter, and protein powder. You can even make it thicker by adding some oats or chia to keep you full longer.
Tuna Salad Toast
Tuna for breakfast may sound strange, but it adds a good amount of protein.
Combine the tuna with a small amount of Greek yogurt or mayonnaise, and seasoning of your choice (I recommend lemon and pepper) and pile the mixture onto toast. Serve it as a late brunch when cereal does not appeal. If tuna is not your favorite protein, you can substitute it with shredded chicken.
Ricotta Bowl
Ricotta cheese makes a creamy breakfast base. Citrus adds a fresh, tart flavor. Combine with pistachios for added crunch and fullness. If you would like it sweeter, you can add some honey, but it doesn’t need much.
Try this dish in place of yogurt when you want a quick protein option for breakfast.
High-Protein Parfait
Parfaits are layered yogurt bowls with Greek yogurt, fruit, and chia or hemp seeds. The protein and fiber keep you full. Tip for travel: if you’re packing it for later, store the granola (or other crunchy toppings) separately so they don’t get soggy.
Made ahead
Egg Muffins
These are made for Sunday prep: bake a tray, then eat from it for a few mornings. The combination of eggs and cheese provides protein and will help keep you full, and spinach adds a vegetable.
They reheat and travel well, which helps on busy mornings. If you’d like to have something sweet with your meal, you can pair these with some fruit.
Overnight Oats
Overnight oats are for anyone who wants to wake up and not make decisions. Greek yogurt increases protein content while chia seeds enhance the fiber content and provide a pudding-like thickness which helps keep the snack in your stomach longer. Flavors can be kept simple, such as vanilla or cinnamon, or more dessert inspired with the addition of cocoa and berries. It takes little effort.
Chia Pudding
Chia pudding is deceptively filling because the seeds absorb liquid and form a thick consistency. For those who feel hungry quickly after a carb-only breakfast, mixing in some protein powder can also improve the nutritional balance of the pudding. Prepare the pudding the night before and top with sliced almonds or berries in the morning.
Cooked that morning
Cooked in a pan or pot shortly before eating.
Scrambled Eggs Bowl
Like breakfast tacos, these are eaten by hand and require little assembly. The combination of eggs and black beans is a solid source of protein, and the beans provide some added fiber, which helps keep you full. Salsa is added for flavor, but won’t add any calories.
Avocado makes the wrap creamy and adds some healthy fat. If you have some tortillas, you are only two steps away from making a wrap.
Salmon Egg Bagel
This is a richer breakfast option. Smoked salmon is paired with an egg for more protein. If you need it to be a little lighter, opt for a whole-grain bagel thin. You can add a little red onion or capers.
Protein Oatmeal
When oatmeal is plain, it can leave some individuals feeling hungry again relatively soon, even though oatmeal is a healthy breakfast option. However, oatmeal can be combined with protein powder (after it has been cooked) to add protein and keep you full longer.
For more staying power, you can add peanut butter, chia seeds, or yogurt to the oatmeal as well. Here’s a tip: combine the protein powder with a little milk prior to adding it to avoid having clumps in your oatmeal.
Breakfast Wrap
A breakfast wrap is a portable breakfast option. Add turkey sausage and eggs for a good source of protein and a bit of cheese for extra creaminess. You can add peppers or spinach, but if you don’t have them that’s ok. Once you add the filling, wrap the tortilla in foil to take it with you.
Tofu Scramble
Tofu scramble is an option if you don’t eat eggs, or if you want something different. Firm tofu holds its texture well and readily absorbs flavor, especially when combined with spices like turmeric, garlic, and black pepper. To add volume, add some peppers and onions. For added energy, some may prefer to include a side of toast or potatoes.
Breakfast Burrito Bowl
This bowl has burrito fillings without the rolling. Eggs plus beans or potatoes make it substantial, and Greek yogurt can stand in for sour cream while adding extra protein. Leftover roasted potatoes from dinner can go in here too. Add hot sauce if you want heat.
Breakfast Quesadilla
This uses leftover cooked chicken. Add the chicken and cheese to a tortilla, and then cook it in the pan until it’s golden. You can add some salsa or Greek yogurt for a dip, but that’s entirely optional. You can also have it for lunch.
Oat Bran Porridge
Oat bran has a quick cooking time and generally has a heavier feeling per serving compared to similar cereals. If you make it with milk it adds to the protein content and if you have yogurt on the side it helps even more. Add some cinnamon and berries for flavor.
Breakfast Sandwich
This is a classic breakfast sandwich. Canadian bacon is a little on the lean side, salty, and quick to prepare, while the eggs and cheese add protein. Kids tend to like it.
Savory Oats
Savory oats are for the people who don’t want a sweet breakfast every day. You can cook your oats in broth or salted water and then stir in some parmesan. Top it with an egg for some extra protein. If you have some spinach or mushrooms lying around, feel free to add those too.
Turkey Breakfast Skillet
For a breakfast that keeps you full until lunch, try this skillet skillet. Ground turkey cooks quickly and goes well with egg whites for added protein without adding too much heaviness to the dish. You can also throw in any veggies you want; this is a use what you have in the fridge kind of meal.
Egg Fried Rice
Leftover rice can be breakfast too. You can stir-fry it with some scrambled eggs and edamame and you have a meal with protein and carbs that can last you for a long time. It is particularly good after a morning workout or a long walk since you need an actual meal. For seasoning just use soy sauce and sesame oil.
A few more steps
High-Protein Pancakes
These pancakes look like a weekend project, but they are simple to make after the first time. Blending oats, eggs, and cottage cheese gives the batter more protein. You can freeze them for busy mornings. Heat them up and add some fruit.
Lentil Egg Hash
Lentils work any time of the day. They are inexpensive, packed with protein, and full of fiber. Cook them with some onions and spices, and then put an egg on top for a breakfast with protein and fiber. If you meal prepped lentils earlier in the week, this will be especially convenient. If you want to add more volume to your meal without a lot of extra work, toss in some spinach.
High-Protein French Toast
To increase protein content in your French toast, consider including an additional egg white in the batter. Instead of syrup, top it with Greek yogurt and berries. A thicker cut of bread is also advised to prevent sogginess.
Tempeh Breakfast Bowl
Tempeh is soy-based and provides a good source of protein. When combined with roasted sweet potatoes and greens, you have a bowl with protein, carbs, and greens. It does require a little more effort than just making toast, but with component batch cooking, it is still very reasonable to do in a week. It needs only a soy sauce and maple drizzle.
Worth Keeping in the Kitchen
What I reach for when making these breakfasts ahead of time.
- Yuiicaov Stainless Steel Baking Sheet Set. Sheet pan vegetables for the turkey breakfast skillet roast evenly on these.
- Wilton Nonstick Muffin Pan. Egg muffins come out the same size, so each one is a consistent portion.
- Greater Goods Cast Iron Skillet. High-protein French toast and the lentil egg hash brown best in cast iron.
Ingredient protein figures are based on USDA FoodData Central. How we calculate nutrition.
