15 High-Protein Breakfast Ideas for an Energy-Packed Start to the Day

Starting your day with a high-protein breakfast can help keep you full until lunch, build muscle, and even aid in weight management. These 15 high-protein breakfast ideas are perfect for those looking to incorporate more protein into their diet, whether you’re vegetarian, vegan, or just prefer a protein-rich meal to kickstart your day.

Benefits of a High-Protein Breakfast

A protein-rich breakfast provides numerous health benefits:

• Builds Muscle Mass: Protein is essential for muscle growth and repair.
• Promotes Weight Loss: It can help you feel fuller for longer, reducing mid-morning hunger and snacking.
• Boosts Metabolism: Eating sufficient protein can help your body burn calories more efficiently, supporting weight loss.

How Much Protein Do You Need for a Healthy Breakfast?

According to the U.S. Food and Drug Administration (FDA), the daily recommended protein intake for an average adult is around 50g. To meet this goal, aim for 15-20g of protein at breakfast, assuming you eat three balanced meals a day. Starting your day with a protein-rich breakfast not only helps you meet your daily protein needs but also supports muscle maintenance, keeps you feeling fuller for longer, and stabilizes blood sugar levels throughout the day.

What to Include in a High-Protein Breakfast

A balanced high-protein breakfast often includes:

• Eggs: High in protein and versatile in cooking methods.
• Dairy or Dairy Alternatives: Greek yogurt, cottage cheese, and plant-based alternatives like almond milk.
• High-Protein Vegetables: Spinach, kale, and legumes.
• Whole Grains and Seeds: Oats, chia seeds, and quinoa.
• Lean Meat or Fish: Turkey bacon, smoked salmon, or even steak.

15 High Protein Breakfast Ideas

Whether you prefer animal protein or plant-based protein, it’s best to eat quality, unprocessed foods. Because plant-based protein and animal protein are formed from different amino acids, it’s important to vary your protein sources. We cover all of these protein-rich foods in 15 awesome breakfast suggestions you will love.

High Protein Breakfast Ideas for Muscle Growth

In addition to movement, muscles need protein to develop and grow. Starting your day with a protein-rich meal is an excellent way to support your muscles’ growth and health.

1. Smoked Salmon and Avocado Toast (7g Protein per serving)

Elevate your typical toast by adding protein-packed smoked salmon and creamy avocado. The combination not only adds flavor but also boosts your protein intake, making it a nutritious and satisfying breakfast.

2. Green Bean Shakshuka (24.3g Protein per serving)

Warm up with a comforting bowl of shakshuka. This classic dish combines poached eggs with green beans and a rich tomato base. Add some mozzarella for an extra creamy texture.

3. Bacon and Cheese Omelet (30g Protein per serving)

A classic breakfast favorite, this bacon and cheese omelet will make sure that you won’t get hungry before lunchtime. You can try a variety of cheeses with this tasty classic, like mozzarella, brie, or ricotta. Softer types of cheese will work best when combined with the crispy bacon. You can also choose to substitute the bacon with ham or lean beef if you want your breakfast to be lower in fat.

4. Cottage Cheese and Fruit (30g Protein per 1 cup)

Cottage cheese contains 11.1g of protein per 100g. This is more than most types of yogurt! Combine it with your favorite berries and fruit, and you’ll get an amazing breakfast that will also provide your body with the necessary amount of protein.

5. Grilled Steak and Egg Breakfast Burrito (39g Protein per serving)

This high-protein breakfast burrito from CookUnity chef Akhtar Nawab combines tender grilled steak with fluffy scrambled eggs and cheddar cheese, making it an ideal high-protein option for meat lovers. Prepared with love and expertise by one of Cookunity's experienced chefs.

High Protein Breakfast Recipes for Vegans

Plenty of vegan recipes provide sufficient amounts of protein to eat for breakfast, and many of them are as delicious as traditional egg-based breakfasts. Here’s our selection of the best vegan meals to start your day:

6. Tofu Scramble with Vegetables (17.5g Protein per serving)

A vegan alternative to scrambled eggs, tofu scramble makes a wonderful protein-rich breakfast. Combine smoked tofu with finely chopped onions, peppers, courgette, spinach, avocado, or other favorite veggies. You can make it spicy or not, according to your preferences. This amazing healthy breakfast will keep you nourished until lunchtime.

7. Chickpea Omelet (11g Protein per serving)

If you think that an omelet is a nice but definitely non-vegan breakfast, don’t worry – chickpea flour omelet is just as tasty and contains lots of protein, just like the egg version. Add vegetables like mushrooms, spinach, peppers, or tomatoes, and enjoy!

8. Kale Smoothie (15g Protein per serving)

Smoothies are a perfect way to get your daily dose of fruit, vegetables, and seeds. Using kale as the main leafy green, you can combine it with high-protein fruit like peaches, apricots, and raspberries, as well as avocado or bananas. Mixing in some chia or quinoa will make sure that you get the maximum amount of protein, all in one delicious drink.

9. Vegan Almond Flour Pancakes (3.9g Protein per pancake)

Sometimes you miss pancakes for breakfast. Well, there’s no reason why you shouldn’t have some! Vegan almond flour pancakes have the additional benefit of containing much more protein than usual pancakes. This is because almonds are among the top ten high-protein nuts. Eat your pancakes with fruit or berries for the perfect start of the day.

10. Broccoli-Cheddar Breakfast Frittata (15.6g Protein per serving)

Getting your day started off on the right foot is easy when you know you have this tasty high-protein breakfast frittata to look forward to! This frittata, prepared by one of Cookunity's top chefs features a rich egg mixture, white cheddar cheese, and roasted broccoli.

On a high-protein or low-carb diet like keto? CookUnity makes it easy with a wide variety of protein-packed meals designed to fit your dietary preferences. Crafted by top chefs using fresh ingredients, our meals are delivered straight to your door, saving you time and effort. With flexible meal plans and sustainable packaging, you can enjoy delicious, nutrient-dense meals without the hassle of cooking. Try CookUnity today and save 50% on your first week and 10% on the next three!

High-Protein Low-Calorie Breakfast Ideas for Weight Loss

A balanced high-protein diet can help with weight loss. Instead of eating the habitual toast or sweetened muesli, you could get creative and make breakfast your ally in achieving your desired comfortable body weight.

11. Berry-Based Breakfast Smoothie (17g Protein per serving)

For a delicious liquid breakfast, try combining cherries or blueberries with high-protein vegetables like avocado, spinach, or kale. Mix in some yogurt or kefir. To boost protein levels, you can add almond butter or peanut butter, as well as seeds like chia or quinoa. Sip this delicious drink on the go, if you haven’t got much time for breakfast.

12. Egg-in-a-Hole with Peppers (40g Protein per serving)

If you want to avoid always eating toast for breakfast, why not try healthy alternatives to traditional breakfasts? Egg-in-a-hole can only benefit from being made with peppers – they look awesome and allow you to benefit from the protein in the eggs without gaining calories from the bread.

13. Poached Egg Avocado Breakfast Salad (14g Protein per serving)

Eating salad for breakfast can be the perfect way to get enough protein and lose weight. Poached eggs, leafy greens, tomatoes, and avocado are a wonderful breakfast combination. If you want to, add some walnuts, lemon dressing, or quinoa to make the meal even more satisfying.

14. Spring Green Frittata (15g Protein per serving)

While frittatas make a great lunch, don’t ignore them as a healthy and nourishing breakfast option either. Made with seasonal vegetables or with greens like chives, green onions, asparagus, and spinach leaves, frittata can be a refreshing substitute for an omelet.

15. Scrambled Tofu Breakfast Plate (15g Protein per serving)

The scrambled tofu is cooked with a little bit of olive oil, nutritional yeast, turmeric, and black pepper, plus a hint of black salt to give it that eggy flavor in the end. Roasted beets come together with chickpeas, walnuts and spices to form breakfast 'sausage' patties. A creamy cashew-sriracha aioli and some steamed kale on the side complete this healthy, satisfying breakfast, offered by Cookunity.

High Protein Breakfast Ideas: Frequently Asked Questions (FAQs)

How do I calculate how much protein I need?

To determine your daily protein needs, multiply your weight in pounds by 0.36 (or 0.8 per kilogram). This gives you the minimum recommended amount.

Are oats a good source of protein?

Yes, oats offer plant-based protein, making them a nutritious breakfast option.

Is 2 eggs enough protein for breakfast?

Two eggs provide around 12g of protein, which may not meet the full requirement depending on individual needs.

Does a high-protein breakfast boost energy?

Yes, protein-rich meals help sustain energy and reduce hunger.

Can I have too much protein for breakfast?

Consuming over 2g of protein per kilogram of body weight at breakfast is unnecessary and could be harmful.

What are other high-protein breakfast options besides eggs?

Try Greek yogurt, cottage cheese, tofu scramble, or high-protein smoothies.

Should I include protein if I’m trying to lose weight?

Yes, high-protein breakfasts can aid in weight loss by promoting satiety and supporting muscle mass retention.

Final Thoughts

Eating a high-protein breakfast sets the tone for the day, keeping you energized, supporting muscle growth, and helping with weight management. Try incorporating these delicious, protein-rich breakfast ideas into your diet or explore CookUnity’s meal delivery service for a convenient and healthy start to your day! Try CookUnity today and save 50% on your first week and 10% on the next three!

Explore More From Our Blog

• 15 High Protein Meal Prep Ideas to Achieve Your Nutritional Goals
• 30 Vegan Breakfast Ideas: Start the Day with a Nutritious Vegan-friendly Meal

References: Well+Good, Healthline, Nutrition.org