25 Quick High Protein Breakfast Ideas (2024)

Breakfast is one of the most important meals of the day, and for good reason.

It sets the tone for your day. Skipping breakfast can lead to binge eating later on.

Eating breakfast can also aid in weight loss. Successful dieters often share the habit of eating breakfast daily.

But what kind of breakfast should you eat? A high-protein breakfast!

Protein helps you feel full and stay satisfied, making it easier to resist those tempting muffins during break time.

Today, I’ve compiled 20 high-protein breakfast ideas. They are not only packed with protein but also delicious. So, dig in!

1. Protein Breakfast Bowl

Craving something fruity, naturally sweet, and simple to prepare? Your search ends here.

This protein-packed breakfast power bowl is exactly what you need to kickstart your day. It’s nutritious, sweet, and satisfying.

The best part is its versatility—you can enjoy it daily, changing up the toppings to keep things interesting. You’ll never tire of it!

Per Serving:

• Calories: 641
• Fats: 20g
• Protein: 34g
• Carbs: 87g
• Fiber: 17g
• Sugar: 19g

2. Sausage and Spinach Casserole

This cheesy and flavorful breakfast casserole requires only 10 minutes of prep time. It’s so delicious, I’d make it again and again.

Nutritious, filling, and packed with protein and healthy fats, this dish is perfect for the whole family. I personally love it! Give it a try!

Per Serving:

• Calories: 407
• Fats: 31g
• Protein: 23g
• Carbs: 8.1g
• Fiber: 1.9g
• Sugar: 4g

3. Egg Muffins Cups with Veggies

These egg muffins are savory, satisfying, and incredibly easy to prepare. Just add some veggies for a low-calorie, high-protein breakfast that’s both filling and delicious!

They’re flavorful and simple to make – a great option for weekends when you want something different from your usual scrambled eggs but still crave that eggy goodness!

Per Serving:

• Calories: 81
• Fats: 3.7g
• Protein: 6g
• Carbs: 6.1g
• Fiber: 1.6g
• Sugar: 2.9g

4. Protein Overnight Oats

Satisfyingly sweet, delightfully nutty, and wonderfully filling, these scrumptious overnight oats are a breeze to prepare, ensuring they’re ready for your morning routine.

What’s even better is the versatility: customize with various toppings like fresh fruits to switch up the flavor profile.

For a perfect touch, bananas are the ideal choice. Infused with a hint of vanilla, paired with creamy yogurt, and drizzled with maple syrup, voila! A delightful breakfast awaits.

Per Serving:

• Calories: 461
• Fats: 15g
• Protein: 29g
• Carbs: 57g
• Fiber: 10g
• Sugar: 16g

5. 4-Ingredient Fluffy Vegan Protein Pancakes

Are you exploring a vegan lifestyle or simply aiming to incorporate more plant-based foods into your diet? If so, consider giving these pancakes a whirl.

They boast a delightful fluffiness with a subtle sweetness, and the best part? They can be whipped up in just ten minutes, making them perfect for weekday mornings.

Moreover, these pancakes pack a punch of protein compared to your typical flapjacks, ensuring you stay satisfied for longer after indulging.

The secret to their protein prowess lies in the addition of vegan protein powder to the batter, with this recipe specifically calling for brown rice protein powder,which you can find here.

And to sweeten the batter, you use maple syrup orliquid stevia like this one.

Top these pancakes with blueberries and maple syrup, or your favorite toppings.

Per Serving:

• Calories: 295
• Fats: 1.2g
• Protein: 15.8g
• Carbs: 59.9g
• Fiber: 3.5g
• Sugar: 0.2g

6. Protein Mango Smoothie

Experience the revitalizing sensation of a delightful fruit smoothie. Elevate its satiating quality by incorporating a dash of protein powder and a hint of vanilla extract.

Revel in the invigorating taste!

Per Serving:

• Calories: 412
• Fats: 5.8g
• Protein: 30g
• Carbs: 61g
• Fiber: 9.3g
• Sugar: 42g

7. Baked Eggs with Spinach

Are you a fan of eggs but feeling bored with the same old routine? Shake things up by incorporating some fresh greens and try out oven-baked eggs instead!

Delight in the flavors of garlic, butter, and herbs. Bon appétit!

Per Serving:

• Calories: 236
• Fats: 18g
• Protein: 13g
• Carbs: 6.8g
• Fiber: 2.1g
• Sugar: 2.6g

8. Hummus Avocado Toast with Toasted Hemp Seeds

Avocado toast has become a culinary sensation lately, and rightfully so—it’s both delicious and incredibly simple to whip up.

Plus, avocados are rich in monounsaturated fats, which not only satiate your hunger but also promote heart health. While traditional avocado toast may lack protein, this particular rendition boasts a hefty 18 grams of it.

Beyond its protein punch, this toast bursts with flavor profiles. Creaminess abounds with the addition of hummus and avocado, complemented by the natural sweetness of red onions.

Toasted hemp seeds provide a satisfying crunch, while a hint of cayenne pepper delivers a pleasant kick.

It’s an exceptional way to kickstart your morning, offering both taste and nourishment.

And let’s not forget, those hemp seeds not only add texture but also contribute a substantial amount of protein. Just 3 tablespoonsprovide 9 grams of protein.

They are also great for snacking on. If you would like to give them a try,you can find some here.

Just 5 minutes is all you need to whip up this delightful breakfast, making it the ideal choice for those busy mornings when you’re on the move.

It could work as ahigh protein snack, as well!

Per Serving:

• Calories: 462
• Fats: 23g
• Protein: 18g
• Carbs: 50g
• Fiber: 19g
• Sugar: 3g

9. 3-Ingredient Breakfast Skillet

Are you following a low carb or keto regimen? Here’s a dish tailored for you! To whip up this scrumptious meal, all you require are three ingredients and a trusty skillet. That’s all!

This savory skillet breakfast is brimming with protein and nourishing fats courtesy of the eggs, ground beef, and olive oil.

Per Serving:

• Calories: 274
• Fats: 20g
• Protein: 19g
• Net Carbs: 2.4g

10. Easy Vanilla Low Carb Protein Waffles

Waffles hold a special place in my heart, much like I’m sure they do for many of you. However, the conventional waffle tends to be heavy on carbs and light on protein.

This carb-heavy composition often results in a rollercoaster of sugar highs followed by crashing lows, perpetuating the cycle of craving more carbs.

Enter these delectable waffles, boasting both flavor and texture reminiscent of the classic. Surprisingly, they contain no flour.

Moreover, they boast a satisfyingly satiating effect, courtesy of their high protein and fiber content, ensuring you won’t be left feeling hungry anytime soon.

The secret to the high protein and fiber is that you useAtkins Vanilla Protein Powder which you can find here.

With 15 grams of protein, 5 grams of fiber, and a mere 2 grams of net carbs per scoop, it’s tailor-made for those adhering to a keto or low-carb regimen.

Pair these waffles with a selection of berries and your preferred regular or low-carb maple syrup for a delightful treat.Hereis a good one to use.

Per Serving:

• Calories: 439
• Fats: 32g
• Protein: 29g
• Carbs: 11g
• Fiber: 6g
• Sugar: 2g

11. Keto Bacon and Egg Breakfast Quesadilla

Are you weary of the same old bacon and eggs for breakfast? Then, indulge in this keto breakfast quesadilla!

This delectable dish marries fluffy scrambled eggs and crispy bacon with the freshness of green onions. However, the true hero of this creation is the taco shell.

The shell boasts a delightful crunch and is generously filled with cheesy goodness. The addition of tomatoes adds a delightful contrast to the taco’s crispiness.

The key to maintaining the keto-friendly aspect of this quesadilla lies in the taco shell, crafted from baked cheese.

This recipe calls for a blend of mozzarella and cheddar cheeses, but for an extra kick, Pepper Jack cheese and chilies can be substituted to suit your taste preferences.

Per Serving:

• Calories: 450
• Fats: 34.5g
• Protein: 33.9g
• Carbs: 4.7g
• Fiber: 0.1g

12. Green Vegan Gluten-Free Protein Pancakes

Getting more veggies into our diets is easier than we might think. Incorporating vegetables into every meal, including breakfast, is one approach.

Take, for instance, this innovative green protein pancake recipe. By seamlessly integrating spinach into the pancake batter, you end up with vibrant green pancakes.

Despite their unconventional appearance, these pancakes boast a delightful sweetness rather than a savory flavor, making them a delicious choice any time of day.

Not only are they fluffy in texture, but they also pack a punch in terms of protein content, offering a substantial 34 grams per serving.

What’s more, these pancakes aren’t just about the protein powder; they also feature chickpea flour, renowned for its high protein content. Just one cupprovides 41% of your daily protein needs.

So, it is a pretty good source of protein, whether you are vegan or not. Youcan try some here.

These pancakes go great topped with some berries and banana. Yum!

Per Serving:

• Calories: 338
• Fats: 4g
• Protein: 34g
• Carbs: 43g
• Fiber: 12g
• Sugar: 2g

13. High Protein Snickerdoodle Muffins

Are you a fan of Snickerdoodles? If so, you’re in for a treat with these muffins.

These muffins embody all the deliciousness of Snickerdoodles in a convenient muffin form. Moist and bursting with that delightful cinnamon sugar flavor, they offer a protein boost with fewer carbs.

They’re quite satisfying, so indulging in just one is perfectly reasonable. However, their irresistible taste might tempt you to reach for seconds or thirds, and that’s perfectly okay.

Plus, at only 120 calories each, they won’t derail your diet plans.

Per Serving:

• Calories: 120
• Fats: 7g
• Protein: 10g
• Carbs: 5g

14. Fireman’s Overnight Breakfast Casserole Recipe

Got some overnight guests and want to treat them to a tasty breakfast? Look no further!

This casserole is a real delight. Packed with flavorful breakfast sausage, gooey cheese, ample eggs, a heap of mushrooms, and crisp green peppers for that extra zing. And it all comes together with a luscious mushroom cream sauce.

Your guests are in for a treat. They might just want to extend their stay!

Per Serving:

• Calories: 460
• Fats: 37g
• Protein: 25g
• Carbs: 8g
• Fiber: 1g
• Sugar: 3g

15. Protein Breakfast Wraps

Who wouldn’t adore breakfast wraps? They offer a convenient, warm morning meal that suits those on the move. Ideal for those unable to linger over breakfast, simply snatch one up and head out.

These wraps boast all the quintessential breakfast elements: golden-browned turkey sausage, airy scrambled eggs, oozy Colby Jack cheese, snugly encased in a softly buttered tortilla.

Moreover, they’re rich in protein and fat, ensuring satisfaction. Plus, at just 194 calories per wrap, they provide a satisfyingly light breakfast option.

Per Serving:

• Calories: 194
• Fats: 14g
• Protein: 13g
• Carbs: 1g

16. Sugar Cookie Overnight Protein Oatmeal

If you’re a fan of indulging in sugar cookies, then prepare to fall head over heels for this oatmeal.

While oatmeal holds undeniable health benefits, its flavor can sometimes leave much to be desired.

However, this particular oatmeal defies the ordinary. With a taste reminiscent of a freshly baked sugar cookie, it transforms the breakfast experience.

Its texture is luxuriously creamy, with the coconut sugar lending the perfect touch of sweetness.

Plus, these overnight oats boast impressive longevity in the fridge, lasting up to a week. This means you can whip up a sizable batch, ensuring your breakfasts are sorted for the entire week ahead.

Meal prepping, in general, is a nice way toeat healthy on a lower budget! Something you should know!

To whip up this delightful oatmeal, ensure you have Optimum Nutrition Gold Standard French Vanilla Protein powder on hand. Its smooth, creamy vanilla essence perfectly harmonizes with the hints of vanilla and almond extract, transforming your oats into a delectable treat reminiscent of a sugar cookie.You can find some here.

Per Serving:

• Calories: 299
• Fats: 4g
• Protein: 26g
• Carbs: 41g
• Fiber: 4g
• Sugar: 12g

17. Shakshuka

Are you a fan of poached eggs? If so, you’ll want to dive into this Shakshuka.

This delightful dish features poached eggs nestled in a flavorful sauce crafted from tomatoes and spices. Prepare to be impressed!

With every bite, this Shakshuka delivers satisfaction. The eggs are impeccably poached, while the blend of spices elevates them to a whole new level of deliciousness.

Moreover, the tomato sauce provides a burst of freshness that harmonizes beautifully with the eggs. It’s practically begging to be dunked into!

Speaking of dunking, pair this culinary masterpiece with a whole wheat pita or some crusty bread for a truly satisfying experience.

Per Serving:

• Calories: 122.2
• Fats: 5.4g
• Protein: 8g
• Carbs: 9.7g
• Fiber: 1.9g
• Sugar: 5.5g

18. Breakfast in a Mug

Don’t own a stovetop but craving a delicious, nutritious breakfast? Give this breakfast in a mug a shot!

Nope, it’s not your usual cup of coffee; it’s much heartier.

Packed with baby potatoes, ham, and cheese, seasoned with onions, green onions, and spices, it yields fluffy eggs and tender potatoes. Surprisingly gourmet for a microwave meal.

Best part? It’s ready in just 12 minutes, start to finish. So, no need to skip breakfast because of stove limitations anymore!

Per Serving:

• Calories: 305
• Fats: 15g
• Protein: 24g
• Carbs: 16g
• Fiber: 1g
• Sugar: 2g

19. Banana Breakfast Cookies

Reconsider your breakfast choices because guess what? Cookies are on the menu!

Here’s why these cookies are a standout: they’re loaded with wholesome goodies like nuts and cranberries.

Plus, they boast a soft, slightly chewy texture—a dream for chewy cookie enthusiasts.

What’s more, they’re fat-free! Thanks to the binding power of bananas, there’s no need for added fats, keeping things light and moist.

So, if you’re watching your fat intake, these cookies fit the bill.

And if you’re looking to up the protein content, you can easily incorporate a blend of whey and casein protein powder into the mix. Hereis one you can get.

Per Serving:

• Calories: 145
• Fats: 4g
• Protein: 9g
• Carbs: 21g

20. High Protein Baked Blueberry Oatmeal Cups

Are you inclined towards muffins? This one caters specifically to your taste!

While the traditional blueberry muffin delights the palate, it relies heavily on regular flour, devoid of its natural nutrients.

Enter these blueberry oatmeal cups, exuding moistness and bursting with blueberry essence. Notably, they boast healthier components like old-fashioned oats, eliminating refined flour from the equation.

Rich in protein, oats also harbor beta-glucan fibers known to lower cholesterol levels.

Light and delicate, they are ideal for snacking on the move. Plus, their simplicity makes them a meal prep favorite.

To keep them nice and fresh, you can store them in agood BPA-free storage containerorglass food containers like these that are more environmentally friendly.

Per Serving:

• Calories: 190
• Fats: 4.6g
• Protein: 9.5g
• Carbs: 27.7g
• Fiber: 3.5g
• Sugar: 6.2g

21. Vegan Egg Muffins

Yearning for quiche since going vegan? Fear not! These egg muffins are here to quench that craving!

Resembling mini quiches with their eggy flavor and texture, these muffins offer a delightful alternative.

A blend of tofu, nutritional yeast, and turmeric mimics the taste of eggs, while broccoli, scallions, and red bell pepper inject freshness and essential nutrients.

Crafting these egg muffins is a breeze—simply sauté your veggies, then blend tofu and other ingredients in a food processor. Thisfood processor should do the trick.

Firstly, transfer your tofu mixture and veggies into a bowl and give it a good stir. Next, distribute your “batter” evenly into muffin pans and pop them in the oven for approximately 30 minutes. Voila! A simple yet delightful tofu breakfast awaits!

Per Serving:

• Calories: 94
• Fats: 4.1g
• Protein: 8.6g
• Carbs: 5.8g
• Fiber: 1.9g
• Sugar: 1.75g

22. Egg Muffins with Savory Oatmeal Vegetable Crust

I absolutely adore sweet muffins, but savory ones hold their own charm too!

Enter these savory marvels. Picture an oatmeal crust, brimming with a medley of vibrant veggies like broccoli, red pepper, and onion.

Sure, it might sound unconventional at first. Oats aren’t your typical savory go-to, but trust me, it’s a winning combo.

Now, picture this: nestled within that hearty oatmeal embrace is a beautifully cooked egg. It’s like a symphony of flavors and textures in every bite.

So, why not give these muffins a whirl? You might just find yourself converted to the wonders of savory oats.

Per Serving:

• Calories: 81
• Fats: 3.5g
• Protein: 4.5g
• Carbs: 8.3g
• Fiber: 1.4g
• Sugar: 0.7g

23. Keto California Eggs Benedict

Did you bid farewell to Eggs Benedict upon embarking on your keto journey? Fear not, for now you can joyfully reintroduce them into your culinary repertoire!

With exquisitely poached eggs, complemented by the savory crunch of bacon and the creamy richness of avocado, each bite unveils a symphony of flavors.

To achieve the pinnacle of poached egg perfection, you canuse this non-stick poached egg maker. It’s free of toxic chemicals and pretty sturdy.

In contrast, the Hollandaise sauce boasts a creamy texture coupled with a delightful tang. Opting for tomato slices over traditional English muffins serves to elevate the Eggs Benedict, infusing it with a refreshing, low-carb twist.

Moreover, this rendition offers ample protein and fat content, rendering it an excellent choice for kickstarting your day, particularly if you adhere to a keto diet.

Per Serving:

• Calories: 579
• Fats: 50.6g
• Protein: 22.7g
• Carbs: 9.2g
• Fiber: 4.6g
• Sugar: 2.8g

24. Deviled Eggs with Bacon

Who claims deviled eggs are off-limits for breakfast? Certainly not when they’re as delectable as these.

Feast on luscious egg yolk blended with smooth Greek Yogurt, crunchy bacon, and fragrant chives. Enhanced with a hint of Dijon mustard and cayenne pepper for that extra punch. All snugly packed into perfectly boiled egg whites. Delightful!

Crafting these deviled eggs is a breeze. It’s mastering the art of boiling the eggs to perfection that presents the challenge.

To get your eggs just right, Irecommend this egg cooker here; you can get a pretty good deal on it right now.

Per Serving:

• Calories: 130
• Fats: 11g
• Protein: 5g
• Carbs: 0g
• Fiber: 0g
• Sugar: 0g

25. French Toast

French toast, a classic comfort food, evokes memories of carefree childhood days. However, on a keto diet, indulging in this beloved dish is strictly off-limits, primarily due to the bread component.

This rendition of French toast boasts a delightful crispiness and a rich cinnamon flavor, all while keeping carb intake in check.

The secret to it being low carb is that you make your own keto breadusing coconut flour, which you can get right here.

Whipping up this bread is a breeze. Simply blend your bread ingredients, pop them in the microwave for just 90 seconds. Yes, you heard it correctly—just 90 seconds!

Afterward, let your bread cool for a few minutes before transforming it into delightful French toast.

Per Serving:

• Calories: 568
• Fats: 46g
• Protein: 32g
• Carbs: 5g
• Fiber: 1g

26. Low Carb Breakfast Sandwiches

Isn’t it delightful to indulge in breakfast sandwiches? Yet, beyond their protein punch, they tend to be carb-heavy too.

These breakfast sausages are truly divine. Picture this: beautifully browned sausage patties and gooey cheese nestled between two eggs, standing in for English muffins.

But these eggs aren’t your ordinary, run-of-the-mill eggs. They’re expertly cooked in a muffin pan, ensuring they cradle your fillings just right.

With a breakfast muffin this satisfying, who even needs to swing by the drive-through?

Per Serving:

• Calories: 255
• Fats: 19g
• Protein: 17g
• Carbs: 3g
• Fiber: 0g
• Sugar: 1g