Get your day started off right with these 10 high protein breakfast ideas, all with at least 20 grams protein per serving!
Why Eat Protein at Breakfast?
Incorporating protein into your breakfast keeps you fuller for longer, fueling your brain and body to start the day. Protein has a ton of other benefits that I won’t go into great depth on here – check out my Ultimate Guide to Protein if you want to read more. But here are a few highlights:
- Muscle development and retention – Protein and muscles aren’t just for bodybuilders! Everyone needs muscles to do basic daily activities, whether you’re an athlete or a senior citizen. For the ladies out there who want that “toned” look – those are muscles you’re seeking.
- Weight management – Higher protein meals keep you fuller for longer, so they can help prevent overeating. Protein also has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories when digesting protein.
- Skin, Hair, Nail, and Bone Health – Protein plays a vital role in supporting skin, hair, and nail health by providing the building blocks for collagen and keratin, which contribute to their strength and structure. It also contributes to bone mass and strength, helping to prevent osteoporosis and fractures.
get my
Ultimate Guide to Protein
This is your go-to resource for all things protein – what is it, how much you need, and where to get it. Includes supplement buying guides and 12 protein-packed recipes!
Shop My Breakfast Faves
Here are just a few of my favorite products for building high protein breakfasts!
- 2-cup glass container – This is the perfect size for breakfast prep and can go right in the oven for baked items like blender pancake bowls.
- Immersion blender – The whisk attachment makes whisking protein powder into a big batch of overnight oats a breeze!
- Protein powder – Check the recipes for what kind of protein powder I recommend, but this kind is great for mixing in to overnight oats. Check out my taste tests and reviews of a bunch of whey protein brands here.
- 2 compartment containers – Great for building high protein breakfast bentos. Use these silicone cups to easily remove foods that don’t need to be microwaved. Grab a 3 compartment version here.
The Recipes
1
Cottage Cheese Breakfast Bowls
29-38g protein | These wholesome breakfast bowls feature cottage cheese with toppings and mix-ins in a high protein, meal prep-friendly bowl.
RECIPES
2
Peaches & Cream ON Oats
24g protein | High protein overnight oats are paired with creamy vanilla Greek yogurt and juicy, sweet peaches – perfect for warmer weather!
Recipe
3
High Protein Baked Egg Bowls
33g protein | Start the day right with these meal prep breakfast bowls! Blended cottage cheese and egg whites make it ultra creamy.
Recipe
4
Protein Overnight Oats 8 Ways
17-27g protein | The ultimate meal prep friendly breakfast, these overnight oats bring the flavor and the protein!
RECIPES
5
Air Fryer Crunch Wraps
26-28g protein | Freezer friendly air fryer breakfast crunch wraps are a perfect grab-and-go breakfast! Take your pick from 3 flavor varieties.
RECIPES
6
Blender Pancake Bowls
28g protein | These high protein pancakes are quick, easy, and so delicious. Bake them right in your meal prep containers for weekday breakfast!
Recipe
7
Freezer Breakfast Sandwiches
25-31g protein | These meal prep freezer breakfast sandwiches make getting out of the door in the morning a breeze! Try all 3 flavors.
RECIPES
8
5 High Protein Bento Breakfasts
25-37g protein | Choose your adventure with breakfast stars like protein pancakes, bagels, muffins, overnight oats, or eggs.
RECIPES
9
Blueberry Matcha Chia Pudding
29g protein | High protein, high fiber matcha chia pudding pairs with sweet-tart blueberry compote and creamy vanilla Greek yogurt.
Recipe
10
Ham & Cheese Egg Casserole
22g protein | This breakfast casserole is full of good-for-you protein thanks to cottage cheese and eggs.
Recipe
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