24 Delicious High-Protein Breakfast Foods for Energy

Protein is the building block of cells. It is needed for cell growth and protection, building tissues and muscles, and slowing muscle loss.

Research shows that eating a high-protein breakfast can benefit muscle health, support weight loss by increasing muscle mass, and promote energy expenditure (calories burned). It can also extend satiety (feeling of fullness) between meals and help control glucose and the desire to snack at night.

This can help you make smarter food choices and consume fewer calories throughout the day. A high-protein breakfast has at least 30% protein.

1. Greek Yogurt Parfait

Greek yogurt is a protein-rich, lower-sugar variety of yogurt. One container (about 5.5 ounces) of nonfat Greek yogurt contains about 16 grams (g) of protein, which is about twice the protein of regular yogurt. When compared to regular yogurt, Greek yogurt is also lower in sodium and carbohydrates.

Greek yogurt is a calcium-rich food that supports bone health and can help reduce your risk of osteoporosis (brittle bones). To make a Greek yogurt parfait, add other ingredients in layers and finish it off with a small amount of honey or syrup. To increase the nutritional value of the parfait, you can add ingredients such as fruit to increase fiber, granola to increase carbohydrates, and sliced almonds to increase protein.

2. Protein Smoothie

A protein smoothie can be personalized to create one of the healthiest breakfast foods. It is a drink made by pureeing fruit, vegetables, and other ingredients in a blender. A protein smoothie is a versatile and convenient way to consume healthy fruits and vegetables. It typically has a liquid base of fruit juice, milk, or yogurt. The liquid is blended with produce and additional ingredients to increase the smoothie’s nutritional value.

To make a protein smoothie, blend the following ingredients:

• 2 to 3 cups of fresh, frozen, or canned fruits and vegetables
• 4 to 12 ounces of liquid such as water, low-fat milk, or a plant-based beverage
• Ingredients such as dairy, nuts, nut butter, seeds, legumes, or protein powder to increase protein content
• Fruits such as dates to enhance flavor and add natural sweetness

3. Nutty Overnight Oats

Nutty overnight oats are high in protein and fiber—ingredients that help you stay full throughout the morning while supporting the health of your heart and digestion. Adding nuts increases protein while also helping to decrease inflammation, strengthen arteries, and support weight loss.

Making overnight oats means doing most of the prep work the night before or even several days in advance so you can have a nutritious breakfast ready to go in the morning. Follow this recipe to make nutty overnight oats:

• Combine equal parts of rolled oats and milk. Cow’s milk, soy milk, and pea milk provide the most protein.
• Add Greek yogurt, chia seeds, or flaxseeds if you prefer to use almond milk or another low-protein milk.
• Add one-fourth teaspoon of cinnamon and vanilla and up to 1 teaspoon of maple syrup for taste.
• Allow this mixture to soak overnight in the refrigerator.
• In the morning, add nuts or nut butter from almonds, cashews, peanuts, pecans, or walnuts to increase protein.

4. Peanut Butter and Banana Toast

Peanut butter and banana toast combines two plant-based proteins to create a protein-rich breakfast. Protein-containing foods are classified as incomplete or complete proteins based on how many of the nine essential amino acids they contain. Generally, animal-based proteins are complete, while plant-based proteins are incomplete.

Together, one slice of peanut butter and banana toast on whole wheat bread provides more than 12 g of protein:

• Peanut butter: About 7 g of protein per 2 tablespoons
• Whole wheat bread: About 4 g of protein per 1 slice (32.1 g)
• Banana: 1.29 g per 1 medium banana (118 g)

5. Cottage Cheese and Fruit

Cottage cheese is a soft cheese that is high in protein but low in calories and fat. There are 24 g of protein in 1 cup of 2% cottage cheese. Fat content depends on whether you use full-fat, low-fat, or fat-free cottage cheese.

Cottage cheese is also rich in vitamins and minerals, including calcium, phosphorus, selenium, and riboflavin (B2). Its wide range of nutrients supports bone health and weight loss. Cottage cheese can also help increase red blood cells and improve gut health.

Cottage cheese lacks fiber and is usually unflavored. Topping a bowl of cottage cheese with fruit such as blueberries, strawberries, raspberries, or blackberries adds fiber, fructose, and polyphenols, compounds that have antioxidant, antimicrobial, and antifungal properties.

6. High-Protein Oatmeal

Oatmeal delivers a high-protein, high-fiber breakfast option that is rich in nutrients, vitamins, minerals, and fiber. One cup of cooked oatmeal (240 g) provides about 6 g of protein.

While oatmeal provides a healthy dose of protein, you can create higher-protein oatmeal in the following ways:

• Add other protein sources such as nuts, seeds, yogurt, or a plant-based protein powder.
• Choose oatmeal made with steel-cut or rolled oats since these varieties have less processing, which allows them to retain more of their natural nutrients such as protein.
• Add protein-rich toppings such as nut butter, chia seeds, hemp seeds, or cottage cheese.

Some varieties of oatmeal are marketed as high-protein oatmeal. This oatmeal is often combined with a protein powder to increase the protein content.

7. Egg Muffin

An egg muffin is a high-protein, low-carbohydrate breakfast food. These make-ahead mini omelets are easy to grab and eat in a hurry. They can be consumed immediately or stored in the freezer for later consumption.

There are 12.4 g of protein in one grade A large, whole egg. You can increase protein by adding the following protein options:

• Ham, lean chicken, or turkey breakfast sausage
• Plant-based protein options such as protein powder
• High-protein vegetables such as broccoli, spinach, or potatoes

8. Smoked Salmon Bagel

Salmon is a high-protein fish filled with heart-healthy omega-3 fatty acids. Omega-3 fatty acids are linked with a reduced risk of health conditions such as heart disease, hypertension (high blood pressure), and Alzheimer’s disease.

A salmon bagel is a traditional portable breakfast food that will keep you full until lunchtime. Most recipes for smoked salmon bagels include a layer of cream cheese. A full salmon bagel can provide up to 32 g of protein based on the following values:

• A 3-ounce Atlantic farmed fillet provides 19 g of protein.
• Two tablespoons of cream cheese provide 2 g of protein.
• One regular bagel provides 11 g of protein.

9. Tofu Scramble

A tofu scramble is a protein-rich plant-based way for vegetarians to enjoy a breakfast that mimics the texture and color of scrambled eggs. Tofu is a high-protein, plant-based food made from soybeans. A 3-ounce (84 gram) serving of firm tofu contains 7 g of protein.

Tofu is also high in protein, calcium, and iron. The recipe for a tofu scramble requires that you crumble and then cook the tofu with turmeric for color, nutritional yeast for flavor, and other seasonings like salt, garlic, and pepper. Like scrambled eggs, a tofu scramble can be personalized with ingredients such as tomatoes, potatoes, broccoli, or spinach to increase protein and appeal to your taste.

10. No-Bake Protein Balls

No-bake protein balls are simple treats that you can prepare for a quick breakfast or an on-the-go snack anytime. While there is no standard recipe, a typical recipe for protein balls uses a base of unsweetened peanut butter, oats, flaxseeds, and chia seeds as the sources of protein.

You can add sweeteners such as chocolate chips or coconut flakes to the protein balls for flavor. The mixture is rolled into balls about 2 tablespoons in size, placed in an air-tight container, and stored in the refrigerator. As the name implies, no baking is needed.

11. Protein Waffles and Pancakes

Protein waffles and pancakes are a great way to enjoy a traditional breakfast with the benefits of a high-protein meal. Ingredients in frozen protein waffles such as soy, whey, eggs, and hemp seeds can boost protein to 13 g for a serving of protein waffles. Prepared protein waffles and pancakes made from whole grain can also give you about 10% of a daily serving of magnesium.

You can also make your own protein waffles and pancakes by adding protein powder to a traditional waffle or pancake boxed mix. This offers the chance to add fruits such as blueberries or strawberries to add fiber and enhance the taste and nutrition.

12. Granola Bar and Nut Butter

While a plain granola bar provides about 2.5 g of protein on its own, you can increase the protein content by topping it off with nut butter. Nut butters contain many nutrients including fiber, B vitamins, phosphorous, zinc, and vitamin E. They are also rich in heart-healthy monounsaturated fats, which help increase high-density lipoprotein (HDL) cholesterol (“good cholesterol”) while limiting low-density lipoprotein (LDL) cholesterol (“bad cholesterol”).

There are many types of protein-rich nut butter. They include almond butter, walnut butter, peanut butter, cashew butter, and sunflower seed butter. For example, two tablespoons of almond butter contain about 3.7 g of protein. However, check the ingredients list to avoid consuming excess salt and sugar or partially hydrogenated or hydrogenated oils, which are sometimes used in nut butter.

13. Turkey Sausage

Turkey sausage is a high-protein breakfast option that is lower in fat and calories than pork sausage and other breakfast meats. One serving (57 g) of fresh, cooked turkey sausage delivers 13.6 g of protein.

While one serving of turkey sausage contains almost 6 g of fat, you can reduce the fat by removing the casing. This allows you to incorporate the ground sausage into other dishes, such as egg muffins. You can also make your own turkey sausage recipe using dried herbs instead of a casing. This can be formed into a patty for use on a breakfast sandwich.

14. Scrambled Eggs With Cheddar Cheese

Scrambled eggs with cheddar cheese are a delicious and nutritious breakfast meal. To make a healthy version of this popular breakfast food, try using cheese powder and fat-free cheddar cheese to achieve a cheesy flavor.

Use the following recipe to enjoy a scrambled eggs with cheddar cheese breakfast that includes 36 g of protein, 241 calories, 5 g of carbohydrates, and 6 g of fat:

• A whole egg and 1 cup of egg whites
• 1 tablespoon powdered cheese
• 2 ounces fat-free cheddar
• Three baby spinach leaves
• Mrs. Dash’s onion and herb seasoning

15. Chia Pudding With Nut Butter

Chia seeds are rich in fiber, healthy fats, and antioxidants. They are also rich in insoluble fiber. You can consume 20% of your recommended daily fiber with just 1 tablespoon of chia seeds. Chia seeds also provide healthy doses of omega-3 and omega-6 fatty acids.

One ounce of chia seeds provides 5 g of protein. For an easy chia seed pudding, use the following recipe:

1. Combine the following ingredients into a glass container and mix well: 1 cup plant-based milk, 4 tablespoons chia seeds, and one-half teaspoon vanilla.
2. Let the mixture sit for 10 minutes, then add 1 ounce (one-eighth cup) of maple syrup or other sweetener.
3. Chill in the refrigerator for one or two hours until the pudding is set.
4. Top with nut butter to increase the protein content. One tablespoon of creamy peanut butter provides almost 4 g of protein.

16. Breakfast Pizza

A breakfast pizza can be healthier than traditional cereals if you choose the right toppings and crust. The basic breakfast pizza recipe starts with a traditional pizza shell topped with a mixture of scrambled eggs, cooked potatoes, crumbled sausage, mozzarella cheese, and diced vegetables such as onions or sweet peppers.

The eggs, sausage, and mozzarella cheese add quality protein. Choose a cauliflower or zucchini crust to reduce carbohydrates. Use toppings such as arugula, and spinach to increase fiber.

17. Breakfast Grilled Cheese

Cheese is a good way to increase protein and calcium in any recipe. Breakfast grilled cheese modifies the traditional lunchtime favorite to include breakfast flavors.

A sandwich loaded with cheese on whole-grain bread makes a protein-packed breakfast. Combine high-protein cheese like sharp cheddar and Monterey Jack cheese (1 ounce of each cheese provides 7 g of protein).

Add a scrambled egg and lean bacon to increase protein. You can increase fiber in your grilled cheese by adding sliced tomatoes and spinach.

18. Huevos Rancheros

Huevos rancheros make it possible to have a healthy and delicious breakfast. Huevos rancheros start with warm corn tortillas topped with fried eggs and refried beans, salsa, and other ingredients.

Fried eggs are packed with protein and B vitamins. Beans add protein (a half cup of black beans provides 8 g of protein). They are also rich in calcium, magnesium, zinc, and iron. Use low-fat Mexican cheese and low-sodium canned black beans, salsa, and tortillas to reduce fat and salt.

19. Avocado Toast With Feta

While avocado toast is a popular breakfast meal, it’s not high in protein. You can increase the protein content in this common breakfast meal by adding feta cheese. This protein-packed cheese adds 5 g of protein per 1 ounce (28 g). Other ingredients such as an egg or lean bacon can also increase protein.

An avocado provides almost 4 g of protein per one avocado. It also provides potassium, copper, folate, vitamin K, and vitamin B5. It is also a good source of fiber, providing about 13 g of fiber per avocado.

20. Quinoa Breakfast Bowl

Quinoa is a whole grain and a great source of protein, fiber, and several key vitamins and minerals. One cup of cooked quinoa provides 8.14 g of protein. Quinoa is a complete protein that provides all nine amino acids.

To prepare a quinoa breakfast bowl, cook a half cup quinoa according to package directions. Top with one sliced banana, 1 cup blueberries, 2 ounces (one-fourth cup) peanut butter, and a drizzle of maple syrup. Divide between two bowls for a breakfast that delivers 14 g of protein and 8 g of fiber. Increase fiber by adding avocado, tomatoes, or additional fruits or vegetables.

21. Mushroom and Cheese Quiche

Quiche is a French tart made of an egg custard filling baked in a pie crust. Primarily made of eggs and cheese, a quiche is rich in protein, calcium, essential vitamins, and minerals. While this savory treat is a delicious start to the day, it can deliver excess calories and fat. Choose low-fat cheese and use fat-free evaporated milk instead of heavy cream to cut calories and fat.

Add mushrooms to quiche to increase flavor and texture. While 1 cup of mushrooms (86 g) provides almost 2 g of protein, they also add fiber, minerals, and vitamins.

Mushrooms are also a good source of vitamin D, vitamin B6, and selenium, nutrients that help reduce your cancer risk, promote lower cholesterol, protect brain health, and support a healthy immune system.

22. Egg and Black Bean Tacos

Breakfast tacos include a combination of scrambled eggs, black beans, and shredded cheese. The mix is added to flour or corn tortillas and topped with salsa, avocado, and sour cream. To reduce fat, replace sour cream with nonfat plain Greek yogurt. This will also increase protein. Add peppers, tomato, or onions to increase fiber.

Black beans are considered among the healthiest beans. They have the highest antioxidant count and provide strong activity in inhibiting human, colon, liver, and breast cancer cells. Beans can also help reduce insulin resistance (when cells don’t respond to the hormone insulin properly, causing it to no longer adequately regulate blood sugar levels, causing high blood sugar and, potentially, type 2 diabetes). Their high potassium levels also help lower the risk of stroke (disruption of blood flow to the brain).

23. Sweet Potato and Black Bean Breakfast Burrito

A breakfast burrito is a handheld protein-packed breakfast that includes plant-based protein, eggs, cheese, and salsa. Adding sweet potatoes provides additional micronutrients.

While a medium sweet potato provides just 2 g of protein, it is a healthy root vegetable full of antioxidants that protect your cells from damage. They are also rich in vitamin A, vitamin C, potassium, fiber, and zinc. They also include nutrients that support the health of your eyes, gut, and immune system.

24. Spinach, Bean, and Cheese Breakfast Quesadilla

High-protein ingredients like spinach, black beans, and cheese can transform a traditional quesadilla into a protein-packed breakfast treat. Add salsa, avocado, or vegetables like peppers, onion, or tomatoes to increase fiber. For extra protein, add beef, chicken, ahi tuna, tofu, or nonfat Greek yogurt.

Whole wheat tortillas have health benefits. Research indicates that whole wheat grains can help lower your risk of type 2 diabetes, cardiovascular disease (disease of the heart and blood vessels), colorectal cancer (cancer of the colon and/or rectum), and other health conditions.

Summary

Many traditional breakfast foods do not provide enough protein to deliver the benefits of a high-protein breakfast. A high-protein breakfast consists of at least 30% protein. Consuming this amount of protein at breakfast helps promote satiety, manage blood sugars, and sustain your energy levels along with other health benefits.

You can increase protein levels in many traditional breakfast foods by adding high-protein ingredients such as black beans, tofu, cottage cheese, nonfat Greek yogurt, or vegetables like spinach. Many high-protein breakfast options can be made ahead for convenience to make it easier to change your habits.