You’ve heard it countless times before: Breakfast is the most important meal of the day. But not all morning meals are created equal. The more filling and nutritious they are, the less likely you’ll be scouring your snack drawer before lunchtime. Read on for 31 high-protein breakfast ideas that are sure to keep you full and satisfied, from breakfast muffins to shakshuka to cherry-almond granola bars. (And at the bottom of this story, we're answering some of your top questions about how much protein a person should have in a day and the health benefits of doing so.)
31 High-Protein Breakfast Ideas That Will Keep You Full ’Til Lunchtime
Bacon, egg and cheese...muffins?
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Published Mar 11, 2024
Photo: Liz Andrew/Styling: Erin McDowell
1. Red Shakshuka (17g Protein)
- Time Commitment: 45 minutes
- Why We Love It: beginner-friendly, special occasion-worthy, vegetarian
Sunny-side up eggs have never looked so elegant. In this take on the Tunisian classic, they’re swimming in a harissa-kissed tomato sauce alongside fresh parsley and cilantro. Serve with plenty of crusty bread for dipping.
2. Egg and Veggie Breakfast Bowl (11g Protein)
- Time Commitment: 35 minutes
- Why We Love It: beginner-friendly, <10 ingredients, make ahead
Starting the day with lots of wholesome veggies is a surefire way to energize. Think a poached egg atop Brussels sprouts, sweet potatoes and arugula (because a runny yolk makes everything better). Make the sweet potatoes in advance to save time in the a.m.
3. Easy Cherry-Almond Granola Bars (13g Protein)
- Time Commitment: 25 minutes
- Why We Love It: <30 minutes, make ahead, kid-friendly, crowd-pleaser
Store-bought granola bars are just as convenient on busy mornings as homemade ones, but they’re often made with a ton of excess sugar. These, on the other hand, are sweetened with nothing but honey, almond butter and a bit of brown sugar.
4. Bacon-Wrapped Eggs (26g Protein)
- Time Commitment: 45 minutes
- Why We Love It: keto-friendly, <10 ingredients, beginner-friendly
Baking eggs in a bacon-lined muffin tin means there will be crispy, salty deliciousness in every single bite. Don’t forget to pair this high-protein breakfast idea with toast or fresh fruit.
5. Salted Peanut Butter Cup Smoothie (22g Protein)
- Time Commitment: 10 minutes
- Why We Love It: <30 minutes, <10 ingredients, no cook
Between the PB, vanilla whey protein powder and almond milk, this sipper is sure to keep you satiated until your lunch break. Half a frozen banana imparts just enough natural sweetness and keeps the texture silky smooth.
6. Overnight Oats with Blueberries and Almonds (20g Protein)
- Time Commitment: 8 hours and 5 minutes
- Why We Love It: make ahead, beginner-friendly, kid-friendly
Simply soak high-fiber oats in lightly sweetened milk overnight, and this high-protein breakfast idea will basically prepare itself. All you’ll have to do in the morning is top it off with antioxidant-rich blueberries, sliced almonds and yogurt.
7. Eggs Baked in Tomatoes (18g Protein)
- Time Commitment: 45 minutes
- Why We Love It: beginner-friendly, <10 ingredients, low carb
Come for the filling eggs, stay for the juicy summer tomatoes and a whole lot of grated Parmesan. Bonus? You'll only have one dirty pan to clean after you eat.
8. Vegan Spiced Blueberry Breakfast Cake (10g Protein)
- Time Commitment: 1 hour and 10 minutes
- Why We Love It: crowd-pleaser, vegan, make ahead
Whole-grain spelt flour offers a ton of fiber, vitamins and minerals, while almond butter and pistachios make this high-protein breakfast idea even more filling. Pair it with Greek yogurt for even more protein.
9. Breakfast Pizza (26g Protein)
- Time Commitment: 35 minutes
- Why We Love It: kid-friendly, beginner-friendly
The bacon, eggs and easy store-bought pizza dough are reason enough to give this pie a try, but the garlicky, cheesy cream sauce puts it wayyyyy over the top. Jarred pesto or Alfredo sauce would be fine shortcuts, too.
10. Eggs in a Basket (10g Protein)
- Time Commitment: 30 minutes
- Why We Love It: crowd-pleaser,
Toad in a hole, hen in a nest, one-eyed Jack—call it whatever you want, but this yolky, carby classic never gets old. Throw it together in the oven and make coffee while it bakes. Dunk it in spicy yogurt for a protein boost.
11. Overnight Oats with Peanut Butter and Banana (29g Protein)
- Time Commitment: 8 hours and 5 minutes (includes chilling time)
- Why We Love It: <10 ingredients, make ahead, beginner-friendly, no cook
We’re betting a dollop of grape jelly on top would taste pretty damn delish and nostalgic, but a drizzle of honey or maple syrup would work, too. This high-protein breakfast idea is pretty flexible, so use non-dairy milk in the oats if you'd prefer.
12. Bacon, Egg and Cheese Breakfast Muffins (25g Protein)
- Time Commitment: 1 hour
- Why We Love It: crowd-pleaser, make ahead, beginner-friendly
Not only is each muffin stuffed with a whole hard-boiled egg, but they’re also loaded with tangy buttermilk (for an extra moist texture), bacon, chopped scallions and grated cheddar cheese. Make them on a Sunday and reheat the leftovers all week long.
13. Breakfast Caprese with Soft-Boiled Eggs (26g Protein)
- Time Commitment: 15 minutes
- Why We Love It: <30 minutes, <10 ingredients, vegetarian
We didn’t know a 15-minute, high-protein breakfast this effortless could look so elegant. We’d eat this beauty over a green salad or, dare we say it, even a bowl of pasta. Finish your plate with flaky salt and crushed red pepper flakes.
14. Raspberry-Coconut Smoothie Bowl with Collagen (11g Protein)
- Time Commitment: 5 minutes
- Why We Love It: <30 minutes, beginner-friendly, no cook
While it’s totally optional, adding a scoop of powdered collagen peptides to your daily smoothie could potentially help you reduce wrinkles and inflammation. Even if it doesn't though, it's plenty delicious, thanks to fresh fruit, coconut milk and nuts.
15. Sweet Potato Rösti with Fried Eggs and Greens (11g Protein)
- Time Commitment: 30 minutes
- Why We Love It: gluten free, vegetarian, beginner-friendly, special occasion-worthy
This Swiss high-protein breakfast idea is a lot like a latke or potato pancake. The recipe calls for grated sweet potato, but feel free to swap in carrots, white potatoes or winter squash if you feel so inclined.
16. Ketogenic Baked Eggs and Zoodles with Avocado (20g Protein)
- Time Commitment: 25 minutes
- Why We Love It: <30 minutes, keto-friendly, low carb, beginner-friendly, <10 ingredients
Just because you’re on keto doesn’t mean you need to kick every day off with a boatload of meat and cheese. Thanks to the zucchini and avocado, this dish will keep you full without weighing you down. Buy pre-spiralized zucchini to save time.
17. Joanna Gaines’s Asparagus and Fontina Quiche (18g Protein)
- Time Commitment: 1 hour and 20 minutes
- Why We Love It: crowd-pleaser, special occasion-worthy, vegetarian, <10 ingredients
This main is destined for every spring brunch you ever host (and it just might be destined for your Easter table). The prep is a breeze—most of the work is just waiting for the eight-ingredient quiche to bake through.
18. Overnight Oats with Coconut and Ginger (12g Protein)
- Time Commitment: 8 hours and 5 minutes (includes chilling time)
- Why We Love It: make ahead, beginner-friendly, no cook
Spicy, nutty, sweet and oh-so creamy, this modest mason jar of overnight oats packs serious flavor. The key to this high-protein breakfast idea is doubling down on the ginger with the ground kind in the oats and the candied kind on top.
19. Roasted Pumpkin and Brussels Sprouts with Poached Eggs (19g Protein)
- Time Commitment: 45 minutes
- Why We Love It: vegetarian, beginner-friendly, gluten free
Hi there, fall. Long time no see. Might we suggest finishing each plate with a flourish of toasted pumpkin seeds?
20. Slow Cooker Breakfast Casserole (29g Protein)
- Time Commitment: 3 hours and 15 minutes
- Why We Love It: crowd-pleaser, slow cooker recipe, <10 ingredients, beginner-friendly
Come the weekend, we’re off the clock. Instead, we let the Crockpot execute our high-protein breakfast ideas. Just pack in a layer of cheesy (frozen!) hash browns for the crust, top it with the rest of the ingredients and let the appliance work its magic.
21. Quick Congee (25g Protein)
- Time Commitment: 30 minutes (plus soaking time)
- Why We Love It: beginner-friendly, special occasion-worthy, <10 ingredients
Traditionally a Chinese breakfast dish, congee has become a staple in Japan, Indonesia and other Asian countries, as well as in parts of Europe. Top the soul-nourishing, three-ingredient porridge with anything from kimchi to julienned ginger to fresh herbs.
22. Breakfast Sliders (19g Protein)
- Time Commitment: 1 hour
- Why We Love It: crowd-pleaser, kid-friendly, <10 ingredients
Breakfast sausage + cheddar cheese + egg = a filling combination that we'll definitely never tire of. Top this high-protein breakfast idea off with lemony arugula or spicy mayo if you're feeling ambitious.
23. Vegan Quinoa Breakfast Frittata (16g Protein)
- Time Commitment: 40 minutes
- Why We Love It: vegan, gluten free, beginner-friendly
How is it possible without real eggs, you ask? Chickpea flour combined with water makes for a pretty uncanny (and protein-rich) substitute. Quinoa and plenty of vegetables make it doubly satiating.
24. Savory Cheese Waffles (14g Protein)
- Time Commitment: 1 hour
- Why We Love It: <10 ingredients, crowd-pleaser, make ahead
Just spruce up the basics with buttermilk, melted butter and cheddar cheese to make this super versatile meal. Turn each waffle half into a sandwich or serve them with a side salad. (P.S.: You can make a big batch ahead, chill or freeze them and reheat as needed.)
25. Bacon, Kale and Egg Grandma Pie (29g Protein)
- Time Commitment: 30 minutes
- Why We Love It: special occasion-worthy, sheet pan recipe, beginner-friendly
A cornmeal-dusted crust. Grated Gruyère. Thick-cut bacon. Smoked sea salt. Yeah, it's the fanciest morning pizza you'll ever eat—and the most drool-worthy high-protein breakfast idea of all time, if you ask us.
26. Mini Spanish Tortilla with Zucchini (34g Protein)
- Time Commitment: 50 minutes
- Why We Love It: <10 ingredients, beginner-friendly, vegetarian
Just because you’re only making breakfast for one doesn’t mean you need to settle for a bowl of cereal. All this beauty takes is 50 minutes and six ingredients, including grated Manchego cheese and paper-thin zucchini slices.
27. Overnight Oats with Chocolate and Strawberry (17g Protein)
- Time Commitment: 8 hours and 5 minutes (includes chilling time)
- Why We Love It: no cook, kid-friendly, make ahead
It’s as close to dessert as a healthy, high-protein breakfast idea can get, especially if you use super sweet, in-season strawberries. If you're trying to get your kids to eat oats, feel free to top the jar with a dollop of whipped cream and a drizzle of chocolate syrup.
28. Chicken and Waffle Sandwiches (56g Protein)
- Time Commitment: 1 hour and 50 minutes
- Why We Love It: special occasion-worthy, high protein, kid-friendly
What do you get when you crown a cheese-laced waffle with a piece of crispy, buttermilk fried chicken? Heaven on a plate, of course. Now, the tough part: maple syrup or hot sauce? (We'll take both, please.)
29. White Shakshuka with Roasted Crispy Eggplant (31g Protein)
- Time Commitment: 1 hour and 15 minutes
- Why We Love It: beginner-friendly, special occasion-worthy, vegetarian
Unlike the tomato- or herb-based shakshuka you’ve had before, this version stars dairy. The citrusy, herby yogurt base gets almost ricotta-like in the oven, while the eggplant turns crouton-level crispy.
30. Leftover Pasta Frittata (18g Protein)
- Time Commitment: 15 minutes
- Why We Love It: <30 minutes, beginner-friendly, kid-friendly
Last night's noodles add bulk to this already satiating egg dish. The high-protein breakfast idea only calls for seven ingredients, but you can toss in whatever less-than-stellar produce or spare meat and cheese you'd like as well.
31. Brown Butter Turmeric Granola (20g Protein)
- Time Commitment: 1 hour and 55 minutes
- Why We Love It: make ahead, beginner-friendly, special occasion-worthy
The store-bought stuff won't compare, thanks to six different cereals, grains, seeds and nuts. Chewy dates and golden raisins offer sweetness to the crunchy mix, but a flurry of warm spices and lush brown butter really take this high-protein breakfast idea over the top.
Frequently Asked Questions
How Much Protein Should You Have in a Day?
According to Harvard Medical School, the average adult needs about 53 grams of protein a day. To be more exact, each person should consume 7 grams for every 20 pounds they weigh. The USDA's guidelines also suggest eating a variety of lean proteins, such as poultry and meat, seafood, legumes, nuts and seeds to reach your daily amount.
Why Is a High-Protein Breakfast Healthy?
Having a nutritious variety of proteins in your diet will not only keep you full and energized between meals, but it will also produce enzymes that power many chemical reactions throughout your body, as well as the hemoglobin in your blood that carries oxygen, says the Harvard T.H Chan School of Public Health. High-protein breakfasts have also been shown to promote muscle health, weight loss and glucose regulation, according to the American Society for Nutrition.
What Breakfast Foods Are High in Protein?
Eggs, cheese, yogurt and meat (like sausage and bacon) are all solid ways to get protein. Nuts and seeds, which you can add to dishes like granola and oatmeal, offer plant-based protein. There are also some fruits that contain modest amounts of protein, like guava, avocado and blackberries, that you can add to cereal, smoothies, pancakes and salads for an extra boost.
