These high-protein breakfast ideas are my favorite way to start the day. They’re filling, fiber-forward, and perfect for meal prep when mornings feel rushed!
Lately, I’ve been making a more intentional effort to add more protein to my breakfast. Every time I do, I feel more energized, more focused, and ready to take on the day. And that feeling never gets old. While eggs are always a go-to (especially a quick scramble with fridge leftovers), breakfast doesn’t have to look the same every day. Below, I’m sharing a variety of delicious options that pack in about 17 to 28 grams of protein per serving. Plus, you’ll get healthy fats, fiber, and omega-3s to keep you satisfied well past mid-morning!
Best High-Protein Breakfast Ideas
Breakfast Casserole (28g of protein for two servings): This is one of my favorite make-ahead breakfasts when I want something hearty and protein-packed. With eggs, veggies, and optional protein mixed right in, it’s incredibly filling and reheats well.
Turkish Eggs (22g of protein per serving): Creamy yogurt, perfectly cooked eggs, and that warm, spiced butter drizzle make this breakfast feel special every single time. It’s high in protein thanks to the yogurt and eggs. It’s also one of my favorite ways to switch up a classic egg breakfast.
Lemon Ricotta Protein Pancakes (22g of protein for 3 pancakes): These pancakes are light, fluffy, and sneak in extra protein thanks to ricotta! I love that they feel like a treat but still keep me full and energized.
Egg Muffins (18g of protein for two muffins): Egg muffins are my favorite for meal prep. They’re loaded with protein, endlessly customizable, and easy to grab and go. I always keep a batch in the fridge for busy weeks.
Smoked Salmon Frittata (23g of protein per serving): This frittata is packed with protein from eggs and smoked salmon, plus you’ll get healthy omega-3s. It’s savory, satisfying, and one of my favorite options when I want a breakfast that feels a little elevated but easy.
Shirred Eggs (21 grams of protein per serving): Shirred eggs are a great reminder that high-protein breakfasts don’t need to be complicated. Paired with a few veggies or greens, they make a nourishing start to the day.
Healthy Breakfast Casserole (28 grams of protein for two servings): This lighter breakfast casserole is loaded with protein from eggs and ground turkey and fiber from spinach, bell pepper, and artichoke hearts. It’s perfect for meal prep and one of my go-to recipes when I want something wholesome but comforting.
Kale and Butternut Squash Frittata (17 grams of protein per serving): This is a must-make during butternut squash season! Eggs provide the protein here, while the veggies add fiber and flavor.
Carnitas Omelette (19g of protein per serving): This is a great way to repurpose carnitas leftovers! Plus, the egg and pork combo is a major protein boost for breakfast, and SO delicious. But you can also get creative and stuff your omelette with shredded chicken and sautéed veggies!
Ham and Broccoli Breakfast Casserole (24 grams of protein for two servings): Another wonderful casserole option, especially with leftover honey baked ham. Ham adds a solid protein boost, while broccoli brings fiber and nutrients.
Spring Vegetable Frittata (18g of protein per serving): I love this frittata for a protein-forward breakfast that still feels fresh. It’s loaded with seasonal spring veggies, like asparagus and peas, and is perfect for meal prep.
Greek Scrambled Eggs (17g of protein per serving): With feta, herbs, and eggs, this scramble packs in protein and flavor without much effort. It’s one of my favorite quick breakfasts when I want something savory and satisfying!
Mix and Match Protein Breakfast Ideas
Sometimes breakfast is a solid protein and a few simple veggies. These mix-and-match protein ideas are perfect for building an easy, high-protein breakfast using whatever you have on hand. Pair them with sautéed greens, roasted sweet potatoes, or leftover veggies from dinner. You’ll have a nourishing, balanced breakfast in minutes.
Poached Eggs (6g of protein per egg): Poached eggs are one of my favorite ways to keep breakfast light yet protein-rich. The runny yolk acts like a built-in sauce, making them perfect over sautéed spinach, roasted asparagus, or a veggie hash.
Boiled Eggs (6g of protein per egg): Boiled eggs are a meal-prep staple for a reason. They’re packed with protein, easy to store, and incredibly versatile! Slice them over veggies, mash them with avocado, or enjoy them on the side for a simple, filling breakfast.
Scrambled Eggs (11g of protein per serving): Scrambled eggs are quick, comforting, and endlessly customizable. I love folding them into leftover roasted vegetables and greens for an easy, protein-forward breakfast.
Baked Eggs (6g of protein per egg): Baked eggs are great when you want a hands-off option. Nestle them into roasted vegetables or a skillet of sautéed greens, and you’ve got a warm, high-protein breakfast that feels a little extra without much effort.
Breakfast Sausage (13g of protein per serving): Breakfast sausage adds a hearty protein boost and lots of flavor. Pair it with roasted veggies, sautéed peppers and onions, or even a simple salad for a savory, satisfying breakfast.
Chicken Breakfast Sausage (13g of protein per serving): Chicken breakfast sausage is a lighter protein option that still keeps you full. I love pairing it with roasted vegetables or sautéed greens for a balanced breakfast that doesn’t feel heavy.
Bacon (6g of protein per serving): A couple of slices alongside eggs and vegetables go a long way in rounding out a balanced breakfast plate!
More Recipe Ideas
If you try any of these high-protein breakfast ideas, let me know how they turn out in the comments below! Your review will help other readers in the community. And if you’re hungry for more healthy food inspiration and exclusive content, join my free newsletter here.
Description
Video
Equipment
Ingredients
- 10 large eggs
- ½ cup yogurt, or dairy-free yogurt
- 2 tablespoons olive oil
- 1 leek, white and light green parts chopped
- ½ pound thin asparagus, trimmed and cut into 1/2-inch pieces
- 1 cup frozen peas
- 1 cup (packed) baby spinach
- salt and pepper, to taste
- 4 ounces goat cheese, or feta/other cheese
- Optional garnish: fresh dill, and parsley
Instructions
- Cook leeks. Preheat the oven to 400°F(200°C). Heat the oil in a 10-inch oven-safe skillet over medium heat. Add the leek and saute for 3 to 4 minutes.
- Add asparagus. Then add the asparagus and saute another 1 to 2 minutes.
- Add veggies. Then add the frozen peas, baby spinach, salt and pepper, and saute another 1 to 2 minutes, or until the spinach is wilted. Remove â…“ of the vegetables to a plate (optional, but it makes for a prettier frittata), and make sure the remaining half of vegetables is evenly spread out.
- Whisk eggs. In a large bowl, whisk the eggs, yogurt, salt and pepper. Pour the eggs over the half of the vegetables in the pan. Cook on the stove for 2 to 3 minutes.
- Add eggs and cheese. Add the remaining vegetables on top, then dollop with the goat cheese. Transfer to the oven and cook for 15 to 20 minutes, or until the eggs are set.
- Garnish with additional herbs before serving.
Lisa’s Tips
- I love my 10″ Staub pan for frittata recipes. It goes from the stovetop to the oven to the table!Â
Nutrition
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