From quick smoothies and protein bowls to hearty egg fry-ups, these high-protein breakfast ideas and recipes, will give you the right fuel to establish stable blood sugar levels and to power you throughout the day. I have included vegetarian, vegan, low-carb, sweet and savoury options.
High-Protein Breakfast Ideas
For a high-protein breakfast, you should be aiming for 20-30 grams of protein per meal (it can be more). This can come from one or multiple protein foods, animal or plant sources. Here are some quick ideas:
- Two large eggs cooked any way you like with baked beans, a slice of turkey breast deli meat, sourdough or high-protein bread toast, a piece of fruit of your choice.
- Protein smoothie with whey protein, banana, mixed berries, peanut butter and yoghurt.
- Cottage cheese and yoghurt bowl with granola and mixed berries.
- Ground meat breakfast sausage, potatoes and wilted spinach.
- Steak & eggs
- Tuna and cheese toastie, tuna melt sandwich or cheesy tuna quesadilla.
- Omelette with ham, cheese and veggies.
- Breakfast burrito wrap with eggs, bacon, beans and guacamole.
- Paneer fritters, pea fritters with eggs
- Huevos rancheros – fried eggs with Mexican tomato beans
- Protein smoothie with whey or plant-based protein, banana, mixed berries, peanut butter and yoghurt.
- Quinoa porridge with nuts, seeds and fruit and Greek yoghurt.
- Protein oats – oatmeal porridge with protein powder and peanut butter.
- Plant-based sausages, baked beans, avocado on toast with tomatoes.
- Scrambled tofu with pesto, roasted tomatoes and potato hash brown.
- Omelette with mushrooms, cheese, sun-dried tomatoes and high-protein bread toast.
High-Protein Breakfast Recipes (Savoury)
Here are some inspiring recipes suitable for lunch. You can make these ahead of time or on the day, especially if working from home.
This is an ever-growing collection of high-protein lunch ideas and I will be adding more recipes to this post in the coming weeks.
Eggs On Toast With Feta & Tomatoes
Cals: 354 Protein: 27 grams Carbs: 13 grams
A nutritious and tasty breakfast of boiled jammy eggs on toast with feta, tomatoes and dill. You can make it with regular sourdough, low-carb bread, gluten-free or grain-free options. Get the recipe here.
Chorizo & Egg Breakfast Tacos
Cals: 536 Protein: 29.4 grams Carbs: 25.3 grams
I love these chorizo and egg breakfast tacos topped with tomatoes, onion, avocado, feta and cilantro. Use gluten-free or low-carb tortillas for a healthy twist. Get the recipe here.
Butternut Squash Breakfast Casserole With Sausage
Cals: 331 Protein: 33 grams Carbs: 12 grams
This breakfast casserole is a hearty bake made with eggs, lean turkey sausage, butternut squash, spinach, and red onion. It’s filling, nutritious and great for prep. From Slender Kitchen.
Protein-Packed Breakfast Burritos With Bacon
Cals: 370 Protein: 27 grams Carbs: 21 grams
I love these chorizo and egg breakfast tacos topped with tomatoes, onion, avocado, feta and cilantro. Use gluten-free or low-carb tortillas for a healthy twist. From Fit Foodie Finds
Chicken Sausage With Pear & Sage
Cals: 350 Protein: 30 grams Carbs: 9 grams per 3 patties.
Mixed in with a little sweet fresh pear and earthy sage, these chicken breakfast sausage patties are an excellent make-ahead dish you can enjoy as a quick and easy morning meal together with some eggs, potatoes or veggies. Get the recipe here.
Turkey Sweet Potato Sausage Patties
Cals: 295 Protein: 26.3 grams Carbs: 21.5 grams per 3 patties.
Healthy and delicious turkey sausage patties made with sweet potato, onions and lovely seasonings. I love them as a protein side to a green juice or smoothie. Great with eggs or roast tomatoes and baked beans. Get the recipe here.
Blueberry Turkey Breakfast Sausage
Cals: 193 Protein: 22 grams Carbs: 5.8 grams per 2 patties.
Sweet and savoury maple blueberry turkey sausage breakfast patties with delicious spices and juicy blueberries in every bite. Serve these incredible turkey sausage patties with fried eggs for the ultimate high-protein low carb breakfast!. From Ambitious Kitchen.
Air Fryer Breakfast Sausage
Cals: 295 Protein: 26.3 grams Carbs: 21.5 grams
Grain-free, egg-free, and low carb, this air fryer breakfast sausage is made with healing spices for a high-protein breakfast recipe that is ready in less than 20 minutes. Serve them on their own or in a breakfast sandwich for a gluten-free meal you’ll love. From Cotter Crunch.
Spinach & Jarlsberg Cheese Omelette
Cals: 356 Protein: 22.8 grams Carbs: 4.6 grams
This Jarlsberg cheese and spinach omelette is a nutritious, balanced and satiating breakfast. You can serve it with a side of avocado or cherry tomatoes, toast or not toast, or some sweet potatoes or fruit for extra carbs. Get the recipe here.
Tuna Melt Omelette
Cals: 385 Protein: 28 grams Carbs: 5 grams
A tuna melt omelette made with peppers and cream cheese is a healthy low-carb, high-protein breakfast option. You can also add grated Cheddar inside. Serve with or without bread. From The Worktop.
Breakfast Egg Muffins
Cals: 260 Protein: 20 grams Carbs: 2 grams
This recipe for breakfast egg muffins is an easy grab and go option for busy mornings. The protein packed muffins are loaded with eggs, bacon, cheddar cheese and spinach for maximum flavour! From Dinner At The Zoo.
Chuffles (Cheese & Egg Waffles)
Cals: 335 Protein: 30 grams Carbs: 1.1 grams
Amazing low0carb cheese and egg waffles, or “chaffles,” made with two base ingredients. This easy recipe takes just 15 minutes to make and is gluten free, vegetarian, keto-friendly and packed with protein! From Ambitious Kitchen.
Chorizo Shakshuka Baked Eggs
Cals: 462 Protein: 20 grams Carbs: 22 grams
It’s a robust twist on the classic poached eggs recipe, using chorizo sausage to spice things up. It makes a hearty and nourishing breakfast, brunch, or light meal that uses one pan and is ready in under 20 minutes! From The Endless Meal.
Breakfast Sausage Casserole
Cals: 314 Protein: 21 grams Carbs: 5 grams
This low-carb breakfast casserole is loaded with fluffy eggs, breakfast sausage, veggies and contains no bread. It is a perfect recipe for holiday breakfasts, weekend brunch or busy mornings. From iFoodReal.
Tasty Tofu Scramble
Cals: 288 Protein: 24 grams Carbs: 9 grams
If you’re plant-based bu miss scrambled eggs , this tofu scramble is for you! Just 7 ingredients, 10 minutes and 1 pan required! From Nora Cookes.
Vegan Mushroom Tofu Scramble
Cals: 225 Protein: 20.8 grams Carbs: 11.7 grams
Breakfast is nourishing and fast with this high-protein mushroom tofu vegan scramble. It’s easy to make and delicious! From Resplendent Kitchen.
Spinach & Chickpea Egg Bake
Cals: 330 Protein: 23 grams Carbs: 23 grams
A hearty helping of this spinach and chickpea bake will definitely satisfy your brunch cravings this weekend! From Hurry The Food Up.
Asparagus Ricotta Omelette
Cals: 369 Protein: 21 grams Carbs: 7.4 grams
This asparagus and ricotta omelette makes a nutritious breakfast or brunch. Ready in just 15 minutes! From Yummy Addiction.
Southwest Breakfast Bowls With Beans & Sweet Potatoes
Cals: 308 Protein: 16 grams Carbs: 30 grams
This Southwest breakfast bowls recipe features sweet potatoes, black beans and crispy bacon and is a great way to enjoy a quick protein-packed, creative meal at home on busy weekday mornings. I recommend adding an extra egg per serving. From Good Life Eats.
Cottage Cheese Scrambled Eggs
Cals: 173 Protein: 17 grams Carbs: 1.5 grams
Add some cottage cheese to your scrambled eggs for an easy high-protein, low-calorie breakfast option. The results are fluffy eggs with over 17 grams of protein per serving. Add a piece of toast or some bacon to get you over 20 grams. From Skinny Taste.
Sweet High-Protein Breakfast Recipes
Here are some sweet or at least not savoury breakfast options such as pancakes, porridge, smoothie bowls and so on.
High-Protein Cottage Cheese Pancakes
Cals: 468 Protein: 28.4 grams Carbs: 24.4 grams
These cottage cheese pancakes are fluffy, subtly sweet, and delicious. They are satiating and perfect for breakfast that will taste like dessert. This recipe is gluten-free and low-to-medium in carbohydrates. Get the recipe here.
Protein Oatmeal Pancakes
Cals: 493 Protein: 20 grams Carbs: 60 grams
This strawberry quinoa breakfast bowl is high in protein and carbs giving you plenty of fuel for an active day or a workout. It’s so simple to make – ready in just 5 minutes! From Simply Quinoa.
Protein Overnight Oats With Chia Seeds
Cals: 390 Protein: 26 grams Carbs: 43 grams
These super creamy protein powder overnight oats have over 26 grams of protein per serving. With over 5 flavour variations, these are the perfect 5-minute meal prep breakfast or snack. From The Healthful Blondie.
Strawberry Cheesecake Overnight Oats
Cals: 392 Protein: 43 grams Carbs: 36 grams
This strawberry cheesecake-inspired overnight oats recipe makes a delicious, quick breakfast for meal prep. They’re high in protein, gluten-free and AMAZING. From Randa Derkson.
Protein Waffles With Oat Flour
Cals: 218 Protein: 21 grams Carbs: 19 grams
Fluffy Protein Waffles made with plant-based protein powder, Greek yogurt, oat flour, and no added sugar. With only 5 ingredients this recipe is easy, delicious and perfect for healthy breakfast meal prep! From iFoodReal.
Low-Carb High-Protein Waffles
Cals: 523 Protein: 27 grams Carbs: 12 grams
Want to know how to make protein waffles? It’s EASY! This low carb high protein waffles recipe (a.k.a. protein powder waffles) is ready in less than 10 minutes! From Wholesome Yum.
Vanilla Orange Overnight Protein Oats
Cals: 357 Protein: 22.2 grams Carbs: 57 grams
This oatmeal breakfast is made using fresh oranges, honey, and the addition of collagen peptides, so it offers your body a boost of morning energy! Easy to meal prep for breakfast to go. From Cotter Crunch.
Protein Baked Oats For One
Cals: 424 Protein: 23 grams Carbs: 79 grams
These easy chocolate and peanut butter protein-packed baked oats for one are the perfect quick breakfast that tastes like dessert! Great for when you need extra carbohydrates in your day. From Chenee Today
High Protein Acai Bowl
Cals: 464 Protein: 39 grams Carbs: 46 grams
The most refreshing, homemade protein-rich acai bowl with made with banana, blueberries, acai powder, and Greek yogurt. Top with your favourite fruit, nuts, seeds or a little granola. From Healthful Blondie.
Peanut Butter Yoghurt Protein Bowl
Cals: 346 Protein: 38.5 grams Carbs: 4.8 grams
A deliciously creamy and treat-like high-protein, keto breakfast: this peanut butter and Greek yogurt protein bowl satisfies a sweet tooth and it’s super nutritious to keep you full of energy. From Like Hot Keto.
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