Start your day with these high protein breakfast ideas made from healthy whole food protein sources! From quick smoothie bowls to savory scrambles, we’ve got the recipes to keep you full and energized all morning long.
Looking for satisfying high protein breakfast recipes to start the day? As cookbook authors and recipe experts, we are passionate about creating dishes that are both nutritious and flavorful using healthy protein sources.
In this post, Alex and I are sharing our top high protein breakfast ideas to start the day, including smoothie bowls, scrambles, sandwiches, tacos, and more! We’ve also included some information from the Mayo Clinic that may change the way you think about protein. Keep reading!
What is a high protein breakfast?
The Mayo Clinic recommends to consume 15–30 grams of protein at each meal. Interestingly, more is not better. Studies show eating more than 40 grams in one sitting is no more beneficial than consuming 15-30 grams in a meal. So, there’s no benefit in eating more protein than you need!
The same article indicates the average adult needs 60 grams per day, or around 70 to 90 grams if you’re over 40 years old. If you eat high protein meals for lunch, dinner, and snacks, it’s likely you may only need about 10 to 15 grams protein at breakfast!
What are the healthiest protein sources?
The Mayo Clinic, the best ways to get protein are eating whole foods (not protein powder or supplements), like the following:
- Fish or seafood
- Lean meats, such as skinless, white-meat chicken or turkey
- Egg whites
- Low-fat dairy
- Plant based protein like soy, nuts, seeds, beans and lentils
High protein breakfast ideas—recipe list
Yogurt Bowls
Need a quick and healthy high protein breakfast or snack idea? This satisfying yogurt bowl is packed with protein, fiber, and flavor—and easy to customize with your favorite toppings. It’s especially fun to make a DIY yogurt bowl bar as a low-stress way to serve guests!
31 g protein per serving
Breakfast Burrito
This genius breakfast burrito recipe is irresistibly satisfying and so easy to whip up! It’s got massive savory flavor and a good amount of protein to boot.
25 g protein per serving
Cottage Cheese Breakfast Bowls
These cottage cheese breakfast bowls are a healthy and easy breakfast! Top them with berries or apple, cinnamon, and dollop of nut butter for even more protein.
20 g protein per serving
Cottage Cheese Pancakes
Want a protein-packed, fluffy pancake recipe? This cottage cheese pancakes recipe is a deliciously healthy twist on the breakfast classic, perfect for satisfying your morning cravings.
14 g protein for 2 pancakes
Vanilla Protein Smoothie
This vanilla protein smoothie is creamy, lightly fruity, and packed with protein! It’s the perfect healthy breakfast or post-workout snack.
13 g protein per serving
Breakfast Quinoa Bowl
This breakfast quinoa bowl is a hearty and healthy way to start the day! Load up this whole grain with tasty toppings.
15 g protein per serving (with 1 ½ tablespoons almond butter)
Smoked Salmon Toast
Smoked salmon toast is ideal for a high protein breakfast or brunch! This simple idea is a study in contrasts of flavor and texture.
20 g protein per serving
Easy Egg Tacos
You won’t believe the flavor in these fast and easy egg tacos! The vegetarian “taco meat” filling works for any meal of the day, but we love it as a filling high protein breakfast idea.
15 g protein per serving (2 tacos)
Smoothie Bowl
Here’s how to make a smoothie bowl! These tips and tricks make it easy to whip up this tasty high protein breakfast.
16 g protein per serving
Ricotta Pancakes
This ricotta pancakes recipe is light and fluffy: perfect for weekend breakfasts! Adding cheese makes the best texture for pancakes.
20 g protein for 2 pancakes
Smoked Salmon Omelette
This smoked salmon omelette recipe makes a special breakfast or brunch! Bursting with flavor, it takes minutes to make.
20 g protein per serving
Quick Breakfast Sandwich
This 5 minute breakfast sandwich recipe makes mornings easy! Fluffy, cheesy eggs pair perfectly with a slather of smoky mayo.
23 g protein per serving
Oatmeal Smoothie
This vanilla protein smoothie is creamy, lightly fruity, and packed with protein! It’s the perfect healthy breakfast or post-workout snack.
16 g protein per serving
Cottage Cheese Toast
Need a 5 minute high protein breakfast or lunch? Cottage cheese on toast is an easy lunch idea or snack using this high protein cheese!
14.5 g protein per serving
Scrambled Eggs with Cottage Cheese
Try scrambled eggs with cottage cheese as a healthy breakfast idea! The cheese adds protein and irresistibly savory flavor.
18 g protein (for the 1 large serving)
Yogurt Parfaits
Here’s a deliciously easy breakfast and brunch idea: the Yogurt Parfait! This layered cup looks fancy but takes minutes to make.
10 g protein per serving; add 5 g protein with 1 ½ tablespoons nut butter
Breakfast Quesadilla
Need a quick breakfast or dinner? Try this tasty breakfast quesadilla recipe with scrambled eggs and cheddar! It’s done in under 15 minutes.
15 g protein per serving
Crustless Quiche with Spinach
This crustless quiche with spinach is an easy recipe that’s perfect for brunch! The savory flavor will impress everyone.
15 g protein for 1 ½ slices
Greek Yogurt Smoothie
Here’s how to make the best yogurt smoothie! This tasty protein-packed puree features frozen fruit and creamy Greek yogurt.
18 g protein per serving
High Protein Breakfast Bowls (& More Ideas!)
Print Recipe
Need a quick and healthy breakfast or snack idea? This satisfying yogurt bowl is packed with protein, fiber, and flavor—and easy to customize with your favorite toppings. It’s especially fun to make a DIY yogurt bowl bar as a low-stress way to serve guests!
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 1
- Category: Breakfast
- Method: No Cook
- Cuisine: High Protein
- Diet: Vegetarian
Ingredients
- 1 cup Greek yogurt
- 1/2 to 1 tablespoon maple syrup or honey, plus more to taste if desired
- ½ teaspoon vanilla extract
- 1 handful blueberries, blackberries, or raspberries
- 1 handful sliced strawberries
- 1 handful dried cherries or cranberries (optional)
- 1 dollop almond butter or peanut butter
- 1 tablespoon roasted salted pepitas (optional)
- 1 handful granola or chopped pecans
- More topping ideas: chopped apples, pineapple, banana slices, pear slices, peaches, mango, chia seeds, bee pollen, cashews, hazelnuts, almonds, toasted coconut, etc.
Instructions
- Mix the Greek yogurt with the maple syrup and vanilla extract.
- Prepare the fruit, as desired.
- Place the yogurt in a bowl, then sprinkle and drizzle with all toppings. Add another drizzle of honey or maple syrup, as desired.
Notes
Try these seasonal variations:
Pumpkin yogurt bowl: To 1 cup Greek yogurt add ¼ cup canned pumpkin, 2 tablespoons maple syrup, and ½ teaspoon each vanilla extract and cinnamon (or pumpkin pie spice). Top with pepitas or pecans.
Apple crisp yogurt bowl: Top the yogurt with sliced apples or homemade applesauce, a sprinkle of cinnamon, and homemade granola.
Strawberry rhubarb bowl: Top the yogurt with rhubarb compote, fresh strawberries, chopped pistachios, and a drizzle of honey.
Peaches and cream yogurt bowl: Add ripe sliced peaches or peach compote, chopped pecans or homemade granola, and fresh mint sprigs.
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