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49 High-Protein Breakfast Ideas That Will Keep You Fuller for Longer

Vegetarian, egg-less, low-carb and quick recipes to fuel your body.

breakfast burritos
Danielle Occhiogrosso Daly

You've heard it before, you'll hear it again — protein is a crucial part of your diet, and the more you're able to eat, the better. Especially if that means doubling down on healthier sources of protein, from lean meats to plant-based powerhouses. While the average American diet often includes twice the amount of protein currently recommended by federal guidelines (which shake out to be around 50g a day for women, depending on your weight), much of it comes from highly caloric, fatty and overly processed foods. Your protein doesn't only need to come from burgers or steak — there are so many better-for-you sources of protein that can keep you full while massaging your arterie. And there's no better time to enjoy them than at breakfast.

For those who eat it, breakfast is the fuel needed to power through hectic mornings and busy work (or school!) schedules. And there are even more benefits to a high-protein breakfast, besides energizing you. Since protein takes longer to digest than meals heavy in carbohydrates or other nutrients, breakfasts that are organically stacked with healthy proteins can keep you full right up until lunchtime; and, if you're somebody who regularly works out, it's a smart way to support your fitness goals and grow strong, lean muscle.

"Many traditional breakfast items are packed with sugar, refined carbohydrates, sodium and trans fats but little to no protein; this type of meal can cause an immediate blood sugar spike and a subsequent crash throughout your morning," explains Registered Dietitian Stefani Sassos, MS, RDN, CSO, CDN, NASM-CPT, deputy director of the Good Housekeeping Institute Nutrition Lab. This can lead to symptoms like fatigue and irritability, but prioritizing protein at breakfast can help stabilize both energy and blood sugar levels.

There are so many options to break the fast, but these breakfast foods are some of the highest in protein: eggs, a nutrient-rich AM staple; Salmon and other seafood; yogurt and unsweetened dairy products; nuts and seeds folded into whole grains; and legumes, beans and chickpeas.

Follow along as we share the best high-protein breakfast ideas.

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1 Raisin-Walnut Coffee Cake

Protein: 7g

Who knew that coffee's perfect match could also help get you the protein and fiber you need to tackle the day. Walnuts are a good source of both, and the sour cream and eggs lend a little more protein. Enjoy your slice with about 1/2 cup yogurt topped with fruit and optional more chopped nuts to hike your protein content even more.

Get the Raisin-Walnut Coffee Cake recipe.

2 Chilled Overnight Chia
chilled overnight chia recipe
Mike Garten

Protein: 12g

Finding a vegan grab-and-go breakfast that is packed with protein (and made ahead!) is no easy feat; this jar packs in 12g in total. Soaking your chia seeds in plant-based milk makes them delectably soft overnight.

Get the Chilled Overnight Chia recipe.

3 DIY Granola
pumpkin seed recipes   homemade granola
Mike Garten

Protein: 12g

Since granola is often quite high in fiber, it makes for an excellent breakfast base on most days. Serving it with dairy (yogurt for the win!) or even with purées is a great way to also add protein into the mix.

Get the Best-Ever Granola recipe.

4 Trout Scrambled Eggs
high protein breakfast
Mike Garten

Protein: 25g

The humble egg reigns supreme when it comes to a savory protein-rich morning pick. One large egg averages about 6g protein, and this yummy creation ups the protein ante by introducing flaked fish (and an optional dollop of crème fraîche) to the mix.

Get the Trout Scrambled Eggs recipe.

5 Jammy Egg Toasts
high protein breakfast
Mike Garten

Protein: 20g

Avo isn't the only acceptable toast topper! Whole grain mustard and a light layer of mayo give this gooey egg toast egg salad vibes—and plenty of protein!

Get the Jammy Egg Toasts recipe.

6 Roasted Potato and Chorizo Hash
high protein breakfast
Mike Garten

Protein: 23g

Get your protein four (yes, count 'em—four!) ways: chorizo, eggs, and both yellow and sweet potatoes all boast protein. Plus you get fiber, another component to the energy puzzle thanks to its ability to help keep blood sugar levels stable.

Get the Roasted Potato and Chorizo Hash recipe.

7 PB Chocolate Sheet Pan Pancakes
high protein breakfast
Mike Garten

Protein: 9g

Yep, chocolate and peanut butter are perfectly acceptable for breakfast — especially when it's in the form these squares that get their peanut-y flavor and protein hit from peanut butter powder. Make it super protein heavy by enjoying it with a scoop of Greek yogurt (hello, diner stack vibes!) and even a swirl of peanut butter to really drive that flavor (and protein intake) home.

Get the PB Chocolate Sheet Pan Pancakes recipe.

8 Slow Cooker Porridge
high protein breakfast
Brian Woodcock

Protein: 12g + toppings

Oats are already a good source of protein, and this base for both savory or sweet bowls boosts the protein content even more with the addition of quinoa, brown rice, and barley. Bonus: You can layer on even more protein by choosing toppings like nuts or smoked salmon.

Get the Slow Cooker Porridge recipe from Country Living.

9 Ham, Cheddar, and Red Onion Bread Pudding
high protein breakfast
Mike Garten

Protein Punch: 12g

To be honest, we could eat this protein-centric bread pudding for breakfast or dinner (or lunch or a snack!). Ham, eggs, cheese, and milk all lend protein, and the red onion adds a little fiber, another component to energy production and appetite satisfaction. Feel free to top your portion with a poached or fried egg for more protein.

Get the Ham, Cheddar, and Red Onion Bread Pudding recipe.

10 Old Bay Scrambled Eggs
high protein breakfast
Mike Garten

Protein: 14g

This Old Bay-scented twist on classic scrambled eggs will satisfy your protein and Southern flavors fix—you get protein via the eggs, russet potato, and kielbasa.

Get the Old Bay Scrambled Eggs recipe.

11 Smashed Avocado Toast with Egg
high protein breakfast
Mike Garten

Protein: 15g

No, it's not too good to be true—your beloved avocado toast is the perfect protein delivery vessel. By now you know that eggs are rich in this keep-you-full-while-you're-on-the-go nutrient, but if you choose whole grain bread as your base, you'll sneak in a few extra grams of protein, plus fiber.

Get the Smashed Avocado Toast with Eggs recipe.

12 Ham and Spinach Quiche
high protein breakfast ideas   quiche with spinach
Mike Garten

Protein: 12g

Perfect at any brunch table, the winning combo of nutrient-rich spinach and salty ham is made better in a protein-rich egg base in this quiche.

Get the Ham and Spinach Quiche recipe.

13 Razzle-Dazzle Smoothie
high protein breakfast ideas   protein smoothies fruit
Danielle Occhigrosso

Protein: 8g

Not every smoothie needs heaping scoops of protein powder to be a solid breakfast choice. Begin with a milk/yogurt base to get about 8g protein to start, then try selecting vegetable and fruit bases that are naturally higher in protein, like spinach or kale, and fruits like figs.

Get the Razze-Dazzle Smoothies recipe.

RELATED: 25 Healthy Smoothie Recipes to Brighten Your Morning

14 Very Berry Quinoa Muffins
very berry quinoa muffins
Mike Garten

Protein: 6g

A must-keep recipe for any vegetarian, these muffins have a protein-edge thanks to the inclusion of quinoa and almond flour. You can make a batch in 30 minutes, and enjoy them throughout the week with fresh fruit. Add a side egg, turkey bacon, or bit of yogurt to up the protein ante.

Get the Very Berry Quinoa Muffin recipe.

15 Super-Simple Summer Smoothies
high protein breakfast ideas   protein smoothies
Mike Garten

Protein: 6g

A smoothie is a natural vessel for your favorite protein powders (especially after a morning workout). Try any of these fruit-forward recipes for quicker (yet delicious!) smoothies in your morning routine, and be sure to use the milk+yogurt base to get some initial protein, or really ratchet things up by adding a scoop of protein powder.

Get the Super-Simple Summer Smoothies recipe.

RELATED: 12 Best Protein Powders You Can Buy Online

16 Crustless Quiche Lorraine
breakfast in bed   crustless quiche lorraine
Mike Garten

Protein: 22g

Eggs and bacon are a classic breakfast combo, one that manages to amp up your protein intake in the morning (each slice of this breakfast contains 22g of protein). But ditching the crust on this quiche and adding in some fresh greens makes this savory breakfast so much better for you.

Get the Crustless Quiche Lorraine recipe.

17 Spinach and Cheese Breakfast Pockets
spinach and cheese breakfast pockets
Danielle Occhigrosso

Protein Punch: 8g

The spinach filling in this gourmet, home-cook-style "hot pockets" is enough to get each up to 8g of protein. You can add more ingredients (like broccoli and asparagus) to push them closer to 12g easily.

Get the Spinach and Cheese Breakfast Pockets reicpe.

18 Perfect Scrambled Eggs
high protein breakfasts   best ever scrambled eggs
BURCU ATALAY TANKUT

Protein: 12g

They're a classic at breakfast time for a reason — soft scrambled eggs are insanely delicious, downright simple to make, and pack in a lot of protein alongside other veggies or sides of your choice. Our test kitchen experts take you through a quick 6-step process to ensure your eggs are perfect every time.

Learn how to make the perfect scrambled eggs »

19 Spinach and Prosciutto Frittata Muffins
protein egg bites
Danielle Occhigrosso

Protein: 13g

These heat-and-eat faux muffins are the closest thing you'll get to Starbucks' classic sous vide egg bites, without all the mess.

Get the Spinach and Prosciutto Frittata Muffins recipe.

RELATED: 45 Different Ways to Cook Eggs Like a Pro

20 Breakfast Burritos
high protein breakfast ideas   breakfast burritos
Danielle Occhigrosso Daly

Protein: 25g

These overstuffed burritos are for the days when breakfast is leaning into lunch — or, for days when you know you won't have lunch. You'll need two hands (and some napkins!) to chow through this delicious meal.

Get the Breakfast Burritos recipe.

21 Sweet Potato Kale Frittata
sweet potato recipes
Romulo Yanes

Protein: 15g

Nestled into a fluffy bed of eggs, kale and sweet potatoes pack in around 5 or 6 grams of protein into each slice of this frittata. Pair it with a bountiful salad at brunch for a supercharged meal.

Get the Sweet Potato Kale Frittata recipe.

22 Shakshuka
best diabetic breakfast ideas   shakshuka egg dish
Mike Garten

Protein: 14g

There's plenty to love about this North African dish; it's base layers of tomatoes and onions are simmered in fragrant spices you'll love, a perfect base for protein-packed eggs. Folding in legumes or pulses of any kind will pack more protein into the mix if you choose to riff on this recipe.

Get the Shakshuka recipe.

23 Gruyère, Bacon, and Spinach Scrambled Eggs
gruyere, bacon, and spinach scrambled eggs
Mike Garten

Protein: 17g

A plate of indulgent bacon and eggs isn't something to scoff at, especially if you elevate it with fresh cheese and bright greens. The trio in this egg scramble brings a hearty bite and a burst of energy for a full day ahead.

Get the Gruyère, Bacon, and Spinach Scrambled Eggs recipe.

24 Skillet Eggs With Mustard Greens and Hollandaise
high protein breakfast ideas   greens and eggs hollandaise
Mike Garten

Protein: 12g

Mustard greens, bacon, and deliciously runny eggs all add to the high protein count found in this sizzling breakfast skillet.

Get the Skillet Eggs With Mustard Greens and Hollandaise recipe from Woman's Day.

25 Ultimate Deviled Eggs
deviled eggs with herbs served on top
Mike Garten

Protein: 6g

Looking for a new way to eat your eggs? Stop reserving these ultra luxe bites for holidays and work them into your weekends and lazy mornings at home.

Get the Best Deviled Eggs Ever recipe.

RELATED: 30+ Delicious Ways to Make Deviled Eggs

26 Cashew Granola
high protein breakfast ideas   cashew granola
annick vanderschelden photographyGetty Images

Protein: 5g

There are so many nutrients in this one bowl, from a heavy dose of zinc to iron and vitamin E, alongside other things that boost your immunity. Enjoy it with milk or yogurt to boost your protein intake.

Get the Cashew Granola recipe from Woman's Day.

27 Protein Granola Bowls
best high protein breakfasts   protein granola bowls
Courtesy of Jamie Vespa / Dishing Out Health

Protein: 18g

Who says protein-packed breakfasts need to be stuffed with meat or cheese? Jamie Vespa, MS, RD, the brains behind this stunning bowl, managed to pack 18g of protein into an easy granola blend served over whole milk yogurt.

Get the recipe from Dishing Out Health »

28 Instant Pot Breakfast Casserole Fritatta
best high protein breakfast   instant pot fritatta
Parker Feierbach

Protein: 15g

You'll love the protein-rich base of cheese and bacon in this egg-heavy dish — but the addition of a medley of fresh tomatoes, spinach, and onions makes it almost too good to be true. Another bonus? Using your Instant Pot saves the mess and fuss!

Get the Instant Pot Breakfast Casserole Fritatta recipe from Delish.

29 Sausage, Egg and Cheese Waffle
high protein breakfast ideas   keto sausage egg  cheese waffle
Courtesy of Gracie Gordon / the Hungry Blonde

Protein: 24g

Chicken sausage swapped out for full sausage saves you from fat and calories, but this keto-friendly breakfast is also packed with spinach to up the protein factor.

Get the Sausage, Egg and Cheese Waffle recipe from the Hungry Blonde.

30 Pumpkin Protein Pancakes
high protein breakfast ideas   pumpkin protein pancakes
Jamie Vespa / Dishing Out Health

Protein: 16g

Making these pancakes is a breeze, as you can whip up the batter in a blender. And while this recipe packs 16g of protein in each serving, you won't need protein powder here — it draws power from eggs and cottage cheese.

Get the Pumpkin Protein Pancakes recipe from Dishing Out Health.

31 Buckwheat Crêpes With Chicken, Mushrooms and Leeks
high protein breakfast ideas   crepes with breakfast
Courtesy of Blue Jean Chef

Protein: 36g

Lean chicken and earthy mushrooms (plus the eggs in the crepes!) are high in protein. And this savory breakfast is a treat when you have the time.

Get the Buckwheat Crêpes With Chicken, Mushrooms and Leeks recipe from Blue Jean Chef.

32 Instant Pot Yogurt
best make ahead breakfasts – instant pot yogurt
Arx0ntGetty Images

Protein: 8g

Adding a dollop (or a whole cup!) of yogurt to any plant-based breakfast is a very effective protein boost. This recipe helps you hack the yogurt-making process at home using your Instant Pot; it'll save you plenty of stress and time, too. Don't forget to add a nutty granola or a sprinkling of chopped nuts for more protein power.

Get the Instant Pot Yogurt recipe from Simply Recipes.

RELATED: Our Definitive Ranking of the Best 8 Greek Yogurts

33 Smoked Salmon, Dill and Goat Cheese Quiche
best high protein breakfasts   salmon quiche
Courtesy of Simply Recipes

Protein: 22g

Eggs + goat cheese + smoked salmon = protein bomb! A slice of this airy, fluffy quiche is a great way to start any day.

Get the Smoked Salmon, Dill and Goat Cheese Quiche recipe from Simply Recipes.

34 Ham and Cheese Breakfast Bake
high protein breakfast ideas   ham and cheese casserole
Con Poulous

Protein: 20g

This meal is definitely heavier than others on this list, but the ample amount of cheese, ham, and milk in this spin of a brunch casserole certainly packs a punch. It's a warm hug on a cold day.

Get the Ham and Cheese Breakfast Bake recipe from Country Living.

35 Tofu Scramble
high protein breakfast ideas   tofu scramble recipes
Courtesy of Jessica Hylton / Jessica in the Kitchen

Protein: 12g

This vegan alternative to scrambled eggs is loaded with 12g of protein and is made cheesy with the addition of nutritional yeast.

Get the Tofu Scramble recipe from Jessica in the Kitchen.

36 Bacon and Egg Breakfast Salad
best high protein breakfasts   bacon and egg salad
Johnathan Boulton

Protein: 9g

There's definitely a protein kick in bacon and eggs, but fresh spinach silently adds a touch more, plus a whole suite of nutrients you'll love first thing in the a.m. You won't need salad dressing here; this quick bacon vinaigrette does the trick.

Get the Bacon and Egg Breakfast Salad recipe from Delish.

37 Low-Carb Quiche Biscuits With Bacon, Cheddar and Chives
best make ahead breakfasts – low carb biscuits
Joy Bauer / Woman's Day

Protein: 8g

We love this grab-and-go from Joy Bauer, MS, RD, health expert and author of Joy Bauer's Super Food!: 150 Recipes for Eternal Youth, who managed to pack in cauliflower into a batter for faux biscuits. You can keep extras in the microwave for hectic mornings, simply reheating these protein bites before you hit the road running.

Get the Low-Carb Quiche Biscuits With Bacon, Cheddar and Chives recipe from Woman's Day.

38 Sous Vide Egg Bites
best high protein breakfasts   sous vide egg bites
Courtesy of Blue Jean Chef / Meredith Lawrence

Protein: 8g

Chock full of protein-heavy ingredients, this grab-and-go friendly breakfast is an even better fast food copycat than you may think. You can eat them cold or hot throughout the week after meal-prepping a few batches on Sunday.

Get the Sous Vide Egg Bites recipe from Blue Jean Chef.

39 Corned Beef Hash
best high protein breakfasts   corned beef hash
Courtesy of Simply Recipes

Protein: 23g

This is not the lightest recipe on this list by any means, but it's certainly heavy on the protein thanks to cubed corned beef. On a winter's morning, this hearty breakfast will certainly power you through.

Get the Corned Beef Hash recipe from Simply Recipes.

40 Keto Sausage Breakfast Sandwich
best high protein breakfasts   keto sausage sandwich
Courtesy of Delish

Protein: 25g

Working your way through the keto diet? Bread is off the menu, but this protein-forward creation will certainly keep you satisfied for hours to come.

Get the Keto Sausage Breakfast Sandwich recipe from Delish.

41 Cauliflower Veggie “Toast”
high protein breakfast ideas   cauliflower veggie "toasts"
Courtesy of Salt Pepper Skillets

Protein: 10g

Ditch the bread and tuck it into a toast made from cauliflower steaks and protein-rich eggs. The vegetarian breakfast is ready in just 12 minutes!

Get the Cauliflower Veggie “Toast” recipe from Salt Pepper Skillet.

42 Southwest Tofu Scramble Tacos
high protein breakfast ideas   vegan breakfast tacos
Courtesy of Jessica Hylton / Jessica in the Kitchen

Protein: 8g

Cumin, paprika, and oregano transform a skillet of chopped tofu into a zesty egg substitute. The best part? Each taco packs in 8g of protein on its own.

Get the Southwest Tofu Scramble Tacos recipe from Jessica in the Kitchen.

43 Chocolate Peanut Butter Overnight Oats
high protein breakfast ideas   peanut butter overnight oats
Courtesy of Jamie Vespa / Dishing Out Health

Protein: 13g

A protein-rich, fiber-packed, gluten-free breakfast in a grab-and-go jar that tastes like a peanut butter cup?! Oh, and it can be made ahead, too.

Get the Chocolate Peanut Butter Overnight Oats recipe from Dishing Out Health.

44 Avocado & Kale Savory Oatmeal
best high protein breakfast ideas   granola bowl with eggs
Courtesy of Platings + Pairings

Protein: 19g

What's the best way to eat oatmeal, you ask? If you're on the hunt for a big protein boon, topping it with creamy avocado, nutrient-packed kale, and a runny egg is definitely the way to go.

Get the Avocado & Kale Savory Oatmeal recipe from Planting and Pairings.

45 Protein-Packed Breakfast Burritos
high protein breakfast ideas   protein burritos
Courtesy of Fit Foodie Finds

Protein: 25g

Low-carb tortillas are packed with 7 ingredients all high in protein, stacking up to 25g of protein in each burrito. Plus, they're a great option for meal prep.

Get the Protein-Packed Breakfast Burritos recipe from Fit Foodie Finds.

46 Sausage, Sun-Dried Tomato, and Spinach Sandwiches
high protein breakfast ideas   sausage, sun dried tomato, and spinach sandwiches
Courtesy of Fit Foodie Finds

Protein: 21g

These freezer-friendly sandwiches can be warmed up on the fly. Each sandwich packs in 21g of protein at under 350 calories.

Get the Sausage, Sun-Dried Tomato and Spinach Sandwiches recipe from Fit Foodie Finds.

47 Pumpkin Energy Bites
high protein breakfast ideas   protein balls
Courtesy of Jessica Hylton / Jessica in the Kitchen

Protein: 9g

Just as fibrous as they are protein-rich, you can eat three of these scrumptious bites and clock in at 9g protein. We love how Jessica Hylton of Jessica in the Kitchen worked this fast breakfast into only 10 minutes of total cook time!

Get the Pumpkin Energy Bites recipe from Jessica in the Kitchen.

48 Roasted Sweet Potatoes Protein Bowls
high protein breakfast ideas   protein bowls
Courtesy of Jessica Hylton / Jessica in the Kitchen

Protein: 19g

This bowl is loaded with avocadoes, chickpeas and kale, all piled onto roasted sweet potatoes. Talk about hearty and healthy!

Get the Roasted Sweet Potatoes Protein Bowls recipe from Jessica in the Kitchen.

49 Low-Carb Breakfast Enchiladas
best high protein breakfasts   egg protein enchiladas
Courtesy of Delish

Protein: 7g

A medley of cheese, bacon, and a mound of fresh vegetables and zesty spices are the basis of these delicious 'enchiladas.' Rather than use tortillas, you'll reach for a protein-heavy egg wrap instead.

Get the Low-Carb Breakfast Enchiladas recipe from Delish.

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