You often hear that protein should be a priority in your diet, but do you know why? In reality, there's not just one reason but several essential reasons why. Healthline explains that protein is crucial for building and maintaining muscle. It's incredibly good for your bones, positively affects your metabolism, and keeps blood pressure levels at bay, too. Moreover, it can help you with your weight loss goals. If that isn't enough to convince you, we don't know what is! One of the best ways to incorporate protein is during breakfast.
Many breakfast foods, such as eggs and breakfast meats, are naturally high in protein. Of course, there are other protein-rich ingredients to include in your breakfast, such as beans, cheese, certain vegetables, and other dairy products. To make it easier on you, we found some of the best high-protein breakfasts to try. Indulge in delicious High-Protein French Toast, or pick something savory like Egg and Turkey Sausage Breakfast Tacos. Whatever you choose, you won't be disappointed!
With 15 grams of protein per serving, you will absolutely love our Southwestern frittata recipe! This delicious breakfast has diced peppers, red onions, corn, shredded chicken, tomatoes, and eggs. To give it more flavor, we add my dash of paprika, chili powder, and fresh lime juice! This recipe makes six servings total, so it is a great meal for your family. Garnish it however you like. We prefer fresh cilantro!
Make a healthier version of a classic Mcgriddle when you try this recipe by Dwardcooks. Each serving has an impressive 26 grams of protein! The main components of these sandwiches are the pancakes, the scrambled eggs, and the bacon. However, it also has Velveeta cheese. If you want to make it healthier, you can swap it for a different type of cheese. For best results, use center-cut bacon!
Assemble a gorgeous and delicious breakfast bowl that will provide your body with 16 grams of protein per serving! These bowls are nice and hearty. They have bacon, scrambled eggs, black beans, sweet potatoes, and avocado. Add baby spinach and assorted toppings such as salsa, jalapenos, onions, or cheese. There are plenty of ways to customize this dish to make it unique for you!
You might not think there is a way to make toast a high-protein meal but think again! This recipe is actually vegan and will give you sustained energy for your day. It contains chickpeas, artichokes, spinach, bell peppers, herbs, and mushrooms. It also has some hemp seeds, scallions, dried mint, and more. As you can see, it has ingredients that you wouldn't necessarily expect for breakfast, making it very unique!
When you're in the mood for a sweeter breakfast, it doesn't mean that you can't get your protein in. This recipe by Frozen Bananas will give you 25 grams of protein! You can't beat that. This French toast comprises wheat bread, milk, egg whites, cinnamon, and protein powder. The protein powder is what makes a huge difference. Serve this French toast however you wish, whether with pure Maple syrup or just a dash of powdered sugar!
Egg bakes are always nice to make because you can make them ahead of time as meal prep and use them during the week. The specific recipe has a wonderful flavor of eggs, chicken, olives, peppers, carrots, and cheese. You will also need some onions, parsley, and butter! Because of the eggs and meat, this recipe has 15 grams of protein per serving!
Although omelets are already very protein-packed because of the eggs, you can make them even more so when you include cottage cheese. This special recipe is super easy to make, and it has 25.4 grams of protein! You only need eggs, cottage cheese, seasonings, butter, spinach, and garlic. You can also include some parmesan cheese and green onions, which take the flavor up a notch.
Here is another high-protein, family-friendly meal prep idea! Your morning will start off on the right foot when you enjoy these savory breakfast burritos. To make this recipe, you will need some ground chicken and sausage, bell peppers, onions, eggs, and cheese. Use any tortilla that you wish, preferably an 8-inch tortilla. Add any other ingredients that you like in your breakfast burritos, such as hash browns.
This yummy breakfast bowl has a divine mixture of kale, potatoes, avocado, eggs, and more. You can top it with thinly sliced scallions and fresh salsa to make it more refreshing. Additionally, throw in any type of meat that you like. The recipe suggests ground pork sausage! You can make two servings with this recipe, and it will provide you with 22g per serving.
You won't believe how divine this breakfast casserole is! Although it requires many ingredients, it just means that it has a very complex flavor profile. The effort is certainly worth it. Some of the best ingredients include cheese, hash browns, egg whites, chicken sausage, and mushrooms. It also has other vegetables and seasonings. As far as protein goes, it gives you 32% of your daily recommended intake, which is amazing!
11. Healthy Frittata
You can never go wrong with a breakfast frittata like this one. It has turkey sausage, red onions, peppers, spinach, and jalapenos. The base of the frittata is made with egg whites, cottage cheese, and light cheddar cheese, as well as whole eggs! The abundance of eggs and cheese will give your body 16 grams of protein per serving. Enjoy this with creamy avocado or spicy salsa when you serve it.
Enjoy 20 grams of protein when you eat these indulgent cottage cheese egg bites! Each serving is three egg bites. You can make them cheesy by including shredded cheese or sticking to the original recipe with eggs, egg whites, cottage cheese, bell peppers, and spinach. Don't forget the seasonings which enhance the flavor of the eggs.
Try our recipe for turkey sausage patties, which you can pair with fresh fruit, hash browns, scrambled eggs, or any other breakfast foods that you prefer. It is much healthier to make your own breakfast patties at home! Not to mention, each patty has an astounding 17 grams of protein. Some of the seasonings that we use to make it extra flavorful include garlic, thyme, sage, fennel, onion salt, oregano, and garlic powder.
Breakfast tacos are the perfect food to savor when you want a delicious, healthy breakfast! These tacos involve ground turkey, bell peppers, jalapenos, egg whites, and whole eggs. Use whole wheat flour tortillas or gluten-free ones to keep it healthy. Some seasonings that make these tacos so tasty are the onion powder, oregano, and fennel.
These savory muffins are perfect for busy mornings when you need something on the go! You can meal prep these to eat on days that you don’t have time to cook! Each muffin has 11 grams of protein, and the recipe makes 12 servings. All you need are onions, turkey sausage, eggs, cheese, and protein pancake mix.
It can be difficult to find breakfast foods that are high in protein but don't have eggs, whether you are not a fan of eggs or can't have them for dietary reasons! This recipe can help you out. You can make incredibly savory breakfast burritos with potatoes, peppers, steak, seasonings, and cheese. Use whichever tortillas you like! For each burrito, you will receive 20 grams of protein!
The sweet blueberry muffins are so delicious that you won't even realize they pack extra protein! The recipe includes common baking ingredients as well as vanilla protein powder, fresh blueberries, almond milk, coconut oil, and eggs. Of course, you can't forget the flour, baking powder, and salt. This simple recipe is achievable for home cooks of all skill levels.
Here is another recipe that is similar to homemade Mcgriddles, except they are slightly different. The recipe has powdered peanut butter, vanilla whey powder, and Greek yogurt in the pancakes, providing your body with plenty of protein. Other components include breakfast sausage patties, egg whites, whole eggs, and sharp cheddar cheese. Each sandwich has 32 grams of protein. Isn't that amazing?
A high protein breakfast that you can make in just 5 minutes? Although this sounds like a dream, you can easily make it a reality! All you need is butter, eggs, garlic, chili paste, avocado, and sriracha. Although it is incredibly simple, it is a lean and protein-rich meal that is a fantastic way to start your day.
These savory biscuits are delicious on their own, but you can also top them with gravy or serve them in another way. You will need avocado oil, onions, bell peppers, ground pork or chicken, eggs, and cheese to make them. You also need flour, seasonings, and baking powder! These biscuits come out extremely fluffy and have a wonderful flavor.
Enjoy your eggs enchilada style when you make this recipe by Skinny Taste. Your body will be thankful for the 25.5 grams of protein you provide it! To make this recipe, round up some egg whites, adobo seasoning, enchilada sauce, cheddar cheese, and avocados. Sprinkle on chopped scallions to top it off, and you'll be in heaven.
Understandably, some folks wake up, and they don't have the biggest appetite in the mornings. However, you must give yourself some protein so that you have energy! This Protein Banana Bread is a perfect option for those instances. It's delicious with a cup of coffee or a glass of orange juice. Every slice has 10g of protein! The banana bread has chocolate chips, which makes it even more delicious.
And I'll leave you with our copycat starbucks egg bites recipe.
22 High Protein Breakfast Ideas
- Instant Pot
- Egg mold for instant pot
- 4 large eggs
- ⅓ cup whole milk
- ½ cup broccoli finely chopped
- ¼ cup cheddar cheese shredded
- ⅛ tsp black pepper
- pinch salt optional
- Turn instant pot saute function on. Allow to heat up for 1 minute. Add 3 tablespoons of water.
- Quickly saute broccoli in instant pot until softened and bright green (approximately 2 minutes). Remove broccoli from instant pot
- Whisk together eggs, milk, salt and pepper and set aside
- Divide broccoli and cheese equally between egg bite molds. Pour egg mixture evenly between molds. Make sure to leave a small gap between top of liquid and top of mold. Place silicone lid on mold (or use aluminum foil if your lid is plastic).
- Pour one cup of water in Instant Pot. Place egg bite mold on Instant Pot trivet and use handles to place in Instant Pot. Replace lid. Set instant pot to Pressure Cook on High for 8 minutes. When pressure cooking is complete, allow an 8 minute natural pressure release before doing a quick pressure release and opening lid.
- Put egg bite mold in freezer for two minutes to allow it to be handled more easily and make the egg bites slide out easier.
- Pop out egg bites out onto serving tray and enjoy.