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If you ever skip breakfast because you don’t have the time or the ingredients to make it, you may have noticed that you probably feel sluggish halfway through your day. There’s a reason that the experts say breakfast is the most important meal, so it’s time to take notes. Here, we collected simple, delicious, and high protein breakfast recipes you will crave first thing in the morning.

High Protein Breakfasts FAQ

1. What Is a High Protein Breakfast?

2. What Does a High Protein Breakfast Do?

3. How Does a High Protein Breakfast Work for My Body?

4. Where Can I Get High Protein Breakfast Ingredients?

How We Reviewed

assorted breakfast meal by the pool

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Even for those who love cooking, we understand that there isn’t always time or energy to do so. Breakfast is the most important meal of the day, so how do you fix this? Luckily, we have created a list of 10 high protein breakfasts with spins on favorite classic meals. Finally, based on the features, pros & cons, price, recipe, and appeal, we picked the best and highest-rated high protein breakfast.

Overall Price Range of High Protein Breakfast Ingredients

Some of these ingredients can be found on Amazon for between $3 and $42.

What We Reviewed

  • Nut Butter, Banana, and Chia Seed Toast
  • Berry Cinnamon Greek Yogurt Parfait
  • Apple Walnut Oatmeal
  • Breakfast Quinoa Salad with Eggs and Smoked Salmon
  • Spinach & Cheese Breakfast Skillet
  • Tomato Toast with Macadamia Ricotta
  • Black Bean Southwest Omelet
  • High-Protein Banana Oat Muffins
  • Lemon Blueberry High-Protein Pancakes
  • Raspberry Overnight Muesli

Nut Butter, Banana, and Chia Seed Toast

Features

Nut butter and banana on chia seed toast is a great twist on the classic peanut butter and toast. We are adding 1/2 a sliced banana and just a sprinkle of chia seeds, which are packed with vitamins, protein, calcium, antioxidants, and are said to even boost your metabolism.

Pros

  • Chia seeds have endless health benefits 
  • Peanut butter is a great source of protein
  • Easy and fast breakfast

Cons

  • Contains nuts, which is an allergen for some people 

Recipe

1 Slice 100% Whole Wheat Bread
1 Tbsp. Nutbutter
1/2 Medium Banana, Sliced
1/2 Tsp. Chia Seeds

Toast the bread and spread the nutbutter over the top. Place banana slices over the nutbutter and top it off with chia seeds.

Appeal

This nut butter, banana, and chia seed toast is easy to make and is packed with protein and vitamins. We give this high protein breakfast a 5 out of 5 stars.

Berry Cinnamon Greek Yogurt Parfait

person mixing yogurt meal in glass

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Features

This berry and cinnamon Greek yogurt parfait is not only sweet and delicious, but has about 27 grams of protein. Walnuts are high in protein and Greek yogurt is a great alternative to regular yogurt, because the Greek yogurt itself holds just about 14 grams of protein. This is another great twist on your favorite berry yogurt.

Pros

  • Filled with protein
  • Great mixture of sweet and crunchy
  • Easy to make 

Cons

  • Contains walnuts, which is an allergen for some people
  • Greek yogurt is a little more expensive than regular yogurt 

Recipe

Fage 2% Yogurt
1/2 cup Berries
1 oz. Walnuts, chopped
Cinnamon
Honey

In a bowl, combine 7-ounces of Fage 2% yogurt with berries chopped walnuts. Top the parfait with a dusting of cinnamon and a drizzle of honey.

Appeal

We love this meal because of its deliciousness, simplicity, and high-protein ingredients. We give this high protein breakfast a 4 out of 5 stars.

Apple Walnut Oatmeal

Features

This apple walnut oatmeal is delicious and easy to make, offering a whopping 24 grams of protein. This recipe is the perfect way to make your boxed oats look and taste a little better.

Pros

  • Easy to add to your box of oatmeal
  • Full of protein with sweet and crunchy ingredients

Cons

  • Has walnuts, which is an allergen for some people

Recipe

3/4 cup Dry Oatmeal
1-1/4 cups Skim Milk
1 Apple, chopped
1/4 cup Walnuts, chopped
Cinnamon
Honey

Cook the dry oatmeal with skim milk. Add chopped apple and chopped walnuts. Sprinkle with cinnamon and drizzle with honey.

Appeal

We give this high protein breakfast 5 out of 5 stars for its simplicity and deliciousness.

Breakfast Quinoa Salad with Eggs and Smoked Salmon

quinoa salad for breakfast photo

image via Pixabay

Features

This high protein breakfast with quinoa salad and eggs with smoked salmon is a great way to get your greens in before lunch. Salmon has about 5 grams of protein per ounce, and quinoa is a small grain that is a complete protein, meaning it contains all nine essential amino acids.

Pros

  • Has proteins and greens in one meal  
  • A perfect in-between breakfast and lunch high protein meal 

Cons

  • Because of the smoked salmon, this may not be ideal for vegetarians 

Recipe

1 cup cooked Quinoa
1 teaspoon Extra-Virgin Olive Oil
2 oz. Arugula
1 Avocado, cubed
1 teaspoon Lime Juice
1-2 tablespoons chopped Cilantro
2 ounces Smoked Salmon
1 fried Egg each (served two)

Heat olive oil in a pan over medium heat and add quinoa. Cook until heated. Remove from pan. In the same pan fry two eggs. Adding more oil if necessary (on one side or on both, depending on your preference). Remove from pan. Toss quinoa with arugula, cilantro and lime juice. Add avocado and smoked salmon and mix. Divide into two bowls and top each with one fried egg.

Appeal

This high protein breakfast is fast and easy. The best part is, you can remove and add ingredients as you wish. Because of its ingredient variety, we give this meal a 4 out of 5 stars.

Spinach & Cheese Breakfast Skillet

Features

Coming in at 34 grams of protein per serving, this spinach and cheese breakfast skillet is incredibly easy and delicious. If you love an egg breakfast, then you will love the spinach and cheese addition, which will keep you full for hours.

Pros

  • High in protein for so few ingredients
  • Can be turned into a vegetarian dish by removing bacon ingredient  

Cons

  • Takes about 20 minutes to make, not good for those in a rush

Recipe

1 small Russet Potato (about 9 ounces), scrubbed (skin left on)
1 slice Bacon
1 tablespoon Extra-Virgin Olive Oil
3 cups Baby Spinach
⅛ teaspoon Salt
2 large Eggs
⅔ cup shredded Cheddar Cheese (1½ ounces)
Freshly ground Pepper

Prick potato in several spots with a fork, microwave on High for 4 minutes. Let cool for 5 minutes, then chop into ½-inch cubes. Meanwhile, cook bacon over medium-high heat in an 8-inch cast-iron skillet until crisp. Remove the bacon from the skillet, but leave the bacon drippings in the pan. Add oil and diced potatoes and cook, stirring frequently, until the potatoes are browned, about 5 minutes.

Add spinach, stir to combine and just wilt, about 1 minute. Season with salt. Make 2 wells in the center of the hash and crack one egg into each well. Reduce the heat to medium and cook until the eggs are partially set, 2 to 3 minutes. Sprinkle with cheese, cover and cook until the cheese is melted and the eggs whites are completely set, 1 to 2 minutes. Chop the bacon and sprinkle on top. Garnish with a generous grinding of pepper.

Appeal

This is a perfect meal for the family, so we give this high-protein meal a 4 out of 5 stars.

Tomato Toast With Macadamia Ricotta

tomato toast in a plate

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Features

This tomato toast with macadamia ricotta is a perfect high protein breakfast for those who also love bruschetta. This meal is great for letting vegetables be a part of your breakfast, too.

Pros

  • Perfect for those who like to experiment in their cooking
  • Vegetables, cheese, and nuts all offer protein 

Cons

  • Nuts could be an allergen for some people
  • Lengthier recipe 

Recipe

Macadamia Ricotta
1 cup soaked raw Macadamia Nuts, drained and rinsed
1-1/2 tablespoons Nutritional Yeast
2 teaspoons Apple Cider Vinegar
1-1/2 teaspoons fresh Lemon Juice
2 teaspoons white mellow Miso Paste
2 small cloves Garlic
8-10 tablespoons filtered Water
1/4 teaspoon fine grain Sea Salt

Drain and rinse the macadamia nuts and place in an upright high-speed blender with nutritional yeast, vinegar, lemon juice, miso, garlic, 8 tablespoons of water, and salt. Blend on high for 1 minute, scraping down the sides of the blender and adding water a tablespoon at a time, until you reach a fluffy creamy consistency. Taste and adjust salt, vinegar, or lemon as necessary. Transfer ricotta to a bowl and cover with cling wrap. Refrigerate until ready to use.

Tomato Toasts
6-8 slices whole grain gluten-free Bread (or bread of choice), toasted
1/2 pound Tomatoes, sliced with 1/4″ thickness
1/2 cup Macadamia Ricotta
1/4 cup julienned Shiso
a few pinches Black Lava Salt (or large grain sea salt)

Remove macadamia ricotta from the fridge and set aside, top toasted bread with macadamia ricotta, sliced tomatoes, julienned shiso, and a few pinches of black salt. Cut the toast in half and serve.

Appeal

If you want to show off your amazing high protein breakfast cooking skills, then search no further. This meal takes time, but it is so filling that it could even be served for brunch! For that, we give this high protein breakfast a 3.5 out of 5 stars.

Black Bean Southwest Omelet

Features

What is great about the black bean southwest omelet recipe is that both the black bean and the cheddar cheese are ingredients that have more protein than an egg. Surprising, right? This breakfast is a great spin on a regular egg and cheese omelet, adding just a bit more protein.

Pros

  • A spin on the classic cheese omelet
  • Filled with black beans, cheddar cheese, and spinach—all major protein sources
  • Easy to make 

Cons

  • If you are using freshly cut red pepper, this meal could be a little lengthy to prepare

Recipe

2 Eggs
3 tablespoons Black Beans
1/2 handful Red Pepper
1/2 handful Red onion
1 handful Spinach
Cheddar Cheese
Salsa

Crack and whisk two whole eggs and one egg white into a bowl. Add a handful of diced red pepper and red onion into a nonstick pan with a pad of butter. Cook for two minutes and then add a handful of spinach. Once the spinach has wilted, pour the egg mixture directly on top of the filling. When the surface of the eggs begins to dry, add 3 tablespoons black beans and shredded cheddar cheese (two of the 26 Foods with more protein than an egg). Cover until cheese melts and no egg liquids remain. Fold the omelet in half and serve immediately with a small scoop of salsa. To reap the most flab-incinerating benefits, be sure to consume the entire egg—not just the whites. The yellow is filled with choline, a nutrient proven to reduce body fat and BMI.

Appeal

This delicious and high protein breakfast is filled with good benefits for your body. For that, we give this high protein breakfast a 5 out of 5 stars.

High-Protein Banana Oat Muffins

banana muffin on table with wood spoon and fork

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Features

If you are a baker, then look no further for a way to hone your craft into this high protein breakfast that will satisfy your sweet taste buds, with 8 grams of protein, less than 100 calories, and only one gram of fat per muffin.

Pros

  • Will satisfy even the pickiest of eaters with its sweet banana and dessert-like exterior
  • Great source of protein without extra calories or fat

Cons

  • Due to baking time, total meal time could take about 30 minutes  

Recipe

1 Banana
3/4 cup Egg Whites
1/2 cup low-fat plain Greek Yogurt
3/4 cup Oats
2 scoops vanilla Whey Protein Powder
1/4 cup Sugar Substitute
1 tsp Baking Powder
1 tsp Baking Soda
4 tbsp low-fat Greek Yogurt

Preheat oven to 350°. Spray muffin tray with cooking spray. Blend all ingredients together until smooth and divide among sockets in the tray (usually 12). Bake until you can insert a fork and remove it without anything sticking, about 17 minutes. Top muffins with Greek yogurt. Makes 12 servings.

Appeal

If you are looking for other ways to add protein to this meal, then you can spread a split muffin with a tablespoon of peanut butter for 4 more grams of protein. We give this high protein breakfast 4 out of 5 stars. 

Lemon Blueberry High-Protein Pancakes

Features

Everybody loves pancakes, but not everybody loves that heavy feeling after having a short stack. Thanks to the oats, egg whites, cheese, blueberries, and protein powder, this high protein breakfast is still delicious, and anything but boring.

Pros

  • Great spin on a classic dish
  • Has fruit, grains, yogurt, and cheese to contribute to this high protein meal 
  • Vanilla protein powder can be used for many dishes

Cons

  • A make-from-scratch meal, so total cook time could take just under half an hour

Recipe

Lemon Blueberry High Protein Pancakes:
½ cup Old-Fashioned Oats
3 Egg Whites
½ cup Cottage Cheese
2 scoops vanilla Protein Powder
2 tsp freshly squeezed Lemon Juice
1/4 tsp Lemon Zest
1/4 cup Water
2/3 cup fresh Blueberries, plus more for topping
Coconut oil, for greasing pan

Combine the oats, egg whites, cottage cheese, vanilla powder, 2 tsp. lemon juice, 1/4 tsp. lemon zest, and water in a blender. Blend until the mixture is pureed. You may need to scrape some of the protein powder from the sides of the blender, as it tends to stick. Pour the mixture into a mixing bowl and fold in the blueberries.

Heat a griddle or fry pan over medium-high heat and add enough oil to grease the pan lightly, approximately 1 tsp. to start (you will add more as needed for more pancakes). Once the oil is hot, pour 1/3 cup of the pancake mixture into the center of the pan. Allow to cook for 2-4 minutes, or until the edges start to harden and a spatula can easily slide underneath the pancake. Flip over and cook an additional 2-4 minutes, or until the batter is cooked through. Repeat with remaining pancakes.

Lemon Yogurt Topping:
1/4 cup plain Greek Yogurt
1 tbsp Honey
1 tsp freshly squeezed Lemon Juice
1/4 tsp Lemon Zest

Combine the yogurt, honey, lemon juice, and lemon zest in a small mixing bowl. To serve, drizzle the yogurt sauce over the pancakes along with a few fresh blueberries and optional lemon zest for garnish.

Appeal

Tip: You can swap out flour for egg whites to get a lighter, leaner pancake that’s perfect for protein seekers and pancake lovers alike. We give this high protein breakfast a 4 out of 5 stars.

Raspberry Overnight Muesli

glass of raspberry with raspberry fruit

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Features

If you’re not familiar with muesli, then you’re in for a treat. With vanilla yogurt, fresh raspberries, and oats, this breakfast could not get tastier, and could also pass as a brunch dish.

Pros

  • Yogurt, fruit, and oats are filled with proteins
  • Great for brunch

Cons

  • Must be made the night before and sit in the refrigerator for 8 to 24 hours

Recipe

¾ cup nonfat vanilla Yogurt
½ cup Old-Fashioned Rolled Oats
½ cup fresh Raspberries
1 tablespoon toasted chopped Almonds

Combine yogurt and oats in a medium bowl. Cover and refrigerate for 8 to 24 hours. Stir in raspberries and top with almonds just before eating.

Appeal

We give this delicious high protein breakfast a 3.5 out of 5 stars because, though it requires prep work the night before, it is a great quick meal in the morning.

The Verdict

What we loved about these high protein breakfasts was that every single one had ingredient variety or amazing takes on classic meals. Though all these recipes are delicious and high in protein, it’s time to consider the features, pros & cons, price, recipe, and appeal.

The top-rated high protein breakfasts with 5-star ratings are the Nut Butter, Banana, and Chia Seed Toast, Apple Walnut Oatmeal, and Black Bean Southwest Omelet. All filled with protein and spins on classic meals, it’s hard to say no to any of these. However, because of its price and pros, the Apple Walnut Oatmeal is the most inexpensive, quickest and simplest high protein breakfast. It can be made vegetarian- and vegan-friendly, and also without nuts for those with allergies. Water can be substituted for milk in the oatmeal for less fat as well, depending on specific preferences. We love that oatmeal is so versatile, which is why it is the best high protein breakfast. Go ahead and purchase the ingredients at your local grocery store or on Amazon and dress up your next oatmeal dish any way you’d like!  

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