In my household it’s easy to get stuck in a breakfast rut where I default to serving cereal because it’s quick and I get zero complaints. But I try really hard to serve a variety of breakfasts so my family can get ample daily protein.
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That’s why I appreciate these high-protein breakfasts so much. Each one provides 15 to 33 grams of protein per serving. That amount checks off 20% to 30% of the daily protein needs for most adults. These recipes are all nutritionally balanced, too. They offer healthy carb and fiber sources (such as oats, veggies, or potatoes) plus good-for-me monounsaturated fats and omega-3s.
Cottage Cheese Egg Bites
Molly loves these better-than-Starbucks egg muffins, which she makes in this team-favorite silicone muffin pan for easy removal. They’re high in protein, thanks to a base of eggs and cottage cheese. And it’s easy to change up the flavors by adding any favorite breakfast meat (even smoked salmon would be delish), cooked veggies, or shredded cheese.
18 grams of protein per 3 egg bites
Gluten free | Grain free | Nut free | Vegetarian
Buffalo Chicken Egg Muffins
I love buffalo flavors, so I’m a big fan of this buffalo chicken version of low-carb protein-packed breakfast egg muffins. A serving of 3 muffins packs in 22 grams of protein thanks to cooked shredded chicken and eggs. You could also use ground chicken or turkey sausage in place of the shredded chicken.
22 grams of protein per 3 egg muffins
Dairy free | Gluten Free | Nut free | Paleo | Whole30
Sausage Hash Brown Egg Muffins
This is one of my all-time favorite egg muffin recipes, featuring a base of hash browns, cooked peppers, and breakfast sausage. When I do a weekend meal prep, I like to make a batch or two of these, since they store well in the fridge for several days and can be enjoyed cold or reheated.
21 grams of protein per 3 egg muffins
Dairy free | Gluten free | Nut free | Paleo | Whole30
Sweet Potato Breakfast Casserole
Stacie loves to meal prep this veggie-filled, protein-rich breakfast casserole because it reheats well or can be enjoyed as part of a special occasion breakfast or brunch. It features homemade breakfast sausage, sweet potatoes, bell pepper, red onion, and spinach.
24 grams of protein per serving
Dairy free | Gluten free | Nut free | Paleo | Whole30
Ham And Cheese Breakfast Casserole
Here’s a meal-prep friendly breakfast casserole that features ham and cheese built into a pancake-like base layer. Ana’s family is a big fan of this recipe, which is like a marriage between a baked pancake and an omelette, and it’s so dreamy good for breakfast, brunch, and meal preps, too.
25 grams of protein per serving
Gluten free | Nut free
Sausage Egg Bake
This filling breakfast casserole is versatile (I customize it with what I have on hand) and incredibly delicious and nutrient-dense for a warm breakfast. It can be easily modified to be dairy-free and Whole30 compatible, too, by using an unsweetened almond milk and omitting the cheese.
18 grams of protein per serving
Dairy free | Gluten free | Nut free | Paleo | Whole30
Baked Vanilla Protein Oatmeal
This delicious baked oatmeal is like a baked version of overnight oats and one of my favorite high-protein breakfast recipes. Made with a base of oats, chia seeds, flax, nut butter, Greek yogurt, eggs, and vanilla protein powder, Stacie designed it to be a canvas for whatever mix-ins and toppings you would like to add, such as chocolate chips, dried fruit, or nuts. She likes to top hers with a dollop of yogurt, raspberries, and a sprinkle of granola.
16 grams of protein per serving
Gluten free | Nut free | Vegetarian
Chai Spice Protein Breakfast Cookies
I created this recipe for breakfast cookies that have the same flavor profile as a chai latte. These hand-held large cookies make a delicious high-protein grab-and-go breakfast. Made with whole grain oats, peanut butter, maple syrup, banana, Greek yogurt, and a favorite whey protein powder.
15 grams of protein per cookie
Gluten free | Vegetarian
Protein Waffles
It takes me only a few minutes and a few ingredients to make a delicious batter for high-protein waffles. I often make a batch ahead of time and freeze for a quick and healthy breakfast option I can reheat quickly in a toaster. I sometimes mix frozen wild blueberries into the batter for a flavor and fiber boost and top servings with almond butter and more blueberries.
17 grams of protein per serving
Dairy-Free | Gluten-free | Nut-free | Vegetarian
Protein Pancakes (No banana)
This protein-rich pancake batter features flour (use gluten-free, if needed), whey or plant-based protein powder, eggs, and one tablespoon of maple syrup. Ana loves to pre-cook a batch of pancakes that she can send with her boys to the bus stop. Or, if she has more time, she’ll reheat them and top with a drizzle of nut butter and berries. You can also use this batter to make high-protein waffles or sheet pan high-protein pancakes.
18 grams of protein per 3 pancakes
Gluten free option | Nut free | Vegetarian
Meal Prep Breakfast Burritos
I love to meal prep a bunch of breakfasts at once by setting aside one hour to make a few batches of these freezer-friendly breakfast burritos. They feature breakfast sausage, sauteed veggies, cheese, tater tots, and scrambled eggs. I use flour tortillas to wrap up the delicious fillings, but they also can be made with gluten-free tortillas.
21 grams of protein per burrito
Dairy free option | Gluten free option | Nut free
Make-Ahead Freezer Breakfast Sandwiches
Jess created this favorite high-protein breakfast for freezer-friendly breakfast sandwiches because it’s an easy option that her husband and two teens love to reheat and grab as they’re heading out the door. I use any variety of favorite breakfast meats, sheet pan eggs, and a whole-wheat English muffin or bagel to start my day with healthy eating.
18 grams of protein per sandwich
Gluten free option | Nut free
Butternut Squash and Apple Hash with Sausage
This sweet and savory hash is a nutritious Paleo and Whole30 friendly addition to a meal prep session. Served on its own, it’s relatively low-calorie and low-fat. I can easily add some filling carbohydrates and fiber by serving it over cooked quinoa or alongside a serving of avocado toast, or add more protein and healthy fats with a cooked egg on top.
25 grams of protein per serving
Dairy free | Egg free option | Gluten free | Nut free | Paleo | Whole30
Tex-Mex Sweet Potato Hash
Dietitian Stacie loves a good hash for breakfast, and this is one of her favorites. It’s made with taco-flavored ground beef, sweet potatoes, and veggies, and all made in one skillet on the stovetop. Top it with a fried egg to add 6 more grams of protein to a serving. It’s easy to add black beans or chickpeas as an additional protein source to this hash.
18 grams of protein per serving
Dairy free | Egg free option | Gluten free | Nut free | Paleo | Whole30
Sweet Potato Hash with Sausage
Jess often makes this sweet potato hash with sausage, noting that it has everything she needs to kick off your morning on a healthy note. Served as a breakfast bowl with or without an egg, it’s a hearty dish with quality protein, plenty of veggies, and fiber to keep her satisfied all morning long.
15 grams of protein per serving
Dairy free | Egg free option | Gluten free | Nut free | Paleo | Whole30
Sheet Pan Eggs With Cottage Cheese
I love that these sheet pan eggs with cottage cheese are a quick and easy breakfast option perfect for my busy mornings and meal prep. Naturally gluten-free and high-protein, they turn out rich and fluffy and lend well to a variety of mix-ins to satisfy everyone around my table.
15 grams of protein per serving
Gluten-free | Grain-Free | Nut-free | Vegetarian
Breakfast Pizza with Hash Brown Crust
This innovative breakfast recipe features a crust made from shredded hash browns, cheese, butter, and eggs that bakes on a sheet pan. When the crust is crispy browned, top it with a mixture of scrambled eggs, ham, and more cheese. I love to serve this one for brunch, where it always gets rave reviews.
19 g protein per serving
Gluten free | Grain free | Nut free
Tater Tot Breakfast Casserole
Think of this make-ahead casserole as the breakfast version of a favorite dinner casserole with lentils. Made from a base of ground sausage, crispy tater tots, veggies, and eggs, this casserole is hearty and really packs a lot of protein into every serving.
25 grams of protein per serving
Gluten free | Nut free
Cottage Cheese Egg Bake
Naturally gluten-free, low carb, and high protein, this cottage cheese egg bake recipe is a delicious make-ahead breakfast for busy mornings. Stacie uses cottage cheese to create a dish that is creamy, tender, and higher in protein than eggs or egg whites alone.
21 grams of protein per serving
Gluten-free | Grain-Free | Nut-free | Vegetarian
Apricot Basil Breakfast Meatballs
These breakfast meatballs are a quick and easy, high-protein, nutrient-dense breakfast option. Jess created them to be naturally gluten-free, grain-free, egg-free, and dairy-free. These sweet and savory meatballs store, freeze, and reheat well, making them great for meal prep.
26 grams of protein per serving
Dairy-Free | Egg-Free | Gluten-free | Grain-Free | Nut-free | Paleo | Whole30
Mushroom Frittata with Feta
Stacie uses this easy frittata recipe as a way to use up whatever veggies she has leftover in her fridge at the end of the week. This savory, nutrient-packed, high-protein breakfast is like a skillet omelet and has become one her whole family loves.
15 grams of protein per serving
Dairy-Free Option | Gluten-free | Grain-Free | Nut-free | Vegetarian
Eggs Benedict Casserole
Molly loves these iconic flavors of a classic brunch, but appreciates that this casserole takes a fraction of the work of making traditional egg benedict. This easy and nourishing breakfast casserole can be prepped the evening before and baked in the morning for a make-ahead option.
24 grams of protein per serving
Gluten-free Option | Nut-free
Biscuits And Gravy Casserole
The best cozy, comforting breakfast dish, this easy biscuits and gravy casserole makes a beautiful presentation of a favorite diner breakfast of mine. Cheesy flakey biscuits cook right on top of a delicious homemade gravy that’s loaded with cooked sausage and veggies. I’ve also included make-ahead overnight casserole instructions.
20 grams of protein per serving
Egg-Free | Gluten Free Option | Nut Free
Protein Pumpkin Spice Smoothie
Jess prefers this cool, creamy smoothie over a Starbuck’s PSL any day. It’s like a mix between a pumpkin spice latte and a slice of pumpkin pie. It’s a well-rounded smoothie, full of protein, vitamins, minerals, fiber, and healthy fats thanks to a stellar ingredient list and the addition of protein powder. She finds that it provides enough satiety to ward off her hunger cravings until lunch.
33 grams of protein per serving
Egg-Free | Gluten-free | Grain-Free | Vegetarian
Get More High-Protein Breakfast Inspiration
I know it’s hard to get a healthy breakfast, and especially one that contains enough protein. That’s why our team of registered dietitians created an ebook full of make-ahead protein-rich breakfast recipes. In this ebook, you get:
- 25 delicious make-ahead breakfast recipes
- Every recipe has 14 to 25 grams of protein per serving. That accounts for 25% to 30% of the daily protein needs for most adults in one meal.
- Top recipes from the site + brand-new recipes you won’t find anywhere else
- + How to boost morning protein even more
Frequently Asked Questions
All of these recipes feature 15 to 25 grams of protein per serving, so you could easily get 30 grams of protein or more for breakfast by increasing the portion size. For example, cut this tater tot breakfast casserole into 6 servings instead of 8, which increases the protein to 33 grams per serving.
Or, pair some of these recipes to get even more. For example, a serving of three of these cottage cheese eggs bites plus one chai breakfast cookie provides 33 grams of protein.
Or, make a protein shake or protein coffee that contains 20 to 30 grams of protein.
While many common breakfast foods tend to focus on carbohydrates (think hot and cold cereal, bars, baked goods, bagels and other breads), I always recommend starting the day with a mix of macronutrients, and especially some protein. There’s a lot of research that shows getting protein early in the day is beneficial for muscle growth (1), weight loss by increasing muscle mass (2), burning more calories (3), maintaining energy levels while regulating blood sugar (4), and decreasing snack cravings throughout the day (5).
Here are some of my favorite high-protein foods for grab-and-go.
– Hard-cooked eggs
– Greek yogurt cups
– Cottage cheese
– Chia pudding
– Overnight oats made with protein powder
– Protein bars
– Freezer breakfast burritos and breakfast sandwiches
– Meat sticks
Protein powder is a supplement, and with any dietary supplement, quality levels will vary quite a bit. And, the protein supplements market is saturated with options. So some of them are not-so-great while others have a clean and effective ingredient profile. I use and recommend protein powders that are 3rd-party tested (read more about how I review and select quality ones).
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