Why eat a high-protein breakfast?
Protein is essential for good health, and getting enough in the morning can set you up for a productive day filled with great food choices.
In addition to contributing to building muscle, protein provides energy (for both, important meetings and chasing toddlers). It also fills you up, so you’ll feel satiated from the get-go and won’t overeat during the rest of the day’s meals (and snack times!). Eating a well-balanced breakfast can curb sugar cravings throughout the day, keeping you satisfied until your next meal.
Worried this means you’ll have to stick to a steady rotation of scrambled eggs and yogurt?
Try these ten high-protein breakfast recipes that are just as easy to prepare but will mix things up to make your mornings super tasty. There are even multiple options for vegetarians and vegans.
10 High-Protein Breakfast Recipes
Turkey Sausage Patty With Eggs
Lean meat is the base of this dish that’s topped with an egg for even more protein. You’ll also get healthy fats from olive oil and micronutrients from flavor-enhancers like cayenne pepper, fennel, and cumin.
Blueberry Ginger Overnight Oats
In addition to nutrient-dense oats, which provide fiber for digestive health, this recipe includes berries, ginger, and extra protein from the kefir. You also make it in advance, which means less frantic mornings. Add kefir, oats, a scoop of protein powder, blueberries, a dash of maple syrup, vanilla, and ground ginger to a jar. Pop in the fridge overnight and boom breakfast is ready to go!
Veggie and Parmesan Mini Egg Muffins
Who doesn’t love foods that are cute? These mini egg muffins are no exception. They may be small but they are mighty packed with protein, healthy fats, and fiber. Store them in the fridge and grab-and-go on a rushed morning.
Cut food waste by throwing roasted veggies and meats from last night’s dinner into this quick egg dish. Bonus: Add herbs for antioxidant power and flavor.
Salmon Pesto Tartine
Avocado’s not the only thing you can put on toast. Top the healthiest slice you have (sourdough or sprouted grain work well) with smoked salmon, Parmesan, and veggies, for a perfectly balanced breakfast.
Peanut Butter Cup Oatmeal
We can hear your kids thanking you already. If you never thought of adding peanut butter (the natural kind!) and antioxidant-rich dark chocolate to morning oatmeal, now’s the time.
Eggs in Zoodle Nests
It can be tough to get in lots of veggies with your protein in the morning, and this recipe makes it easy to do both. Just spiralize your veggies ahead of time so you don’t have to do it in the a.m.
Cottage Cheese Omelet
This one’s perfect for getting that protein game on! Fluff-up those eggs by adding some cottage cheese into the mix. Cottage cheese has about 12 grams of protein in a half cup—added to your eggs and you’ve got yourself a powerful meal to start the day.
Coconut Cinnamon Yogurt
Yet another way to add more healthy fats to your Greek yogurt while also reaping the many benefits of cinnamon. You could even sprinkle chopped walnuts for an added crunch and bit more protein.
Fresh, organic eggs are one of our favorite breakfast foods, since they’re filled with protein and important nutrients like vitamin D and choline. Pair them with veggies and spices and you’ve got even more flavor and nutrition.
The Nutritious Life Editors are a team of healthy lifestyle enthusiasts who not only subscribe to — and live! — the 8 Pillars of a Nutritious Life, but also have access to some of the savviest thought leaders in the health and wellness space — including our founder and resident dietitian, Keri Glassman. From the hottest trends in wellness to the latest medical science, we stay on top of it all in order to deliver the info YOU need to live your most nutritious life.
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