High Protein Breakfast Ideas

Start your day with 30+ grams of protein! Read more for inspiration on how to start your day with a balanced, high protein meal!

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If you struggle to eat enough protein, prioritizing a high protein meal first thing in the morning is a great way to set yourself up for success the rest of the day. Plus it will help you feel satiated and energized to tackle the rest of the day!

Check out my go to high protein breakfast staples 🍳🥯🥞

Egg Variations

• Eggs are a staple in my breakfast rotation that can take many different forms!

  • Omelette

    • I usually go for 1-2 whole eggs + 1/2 - 1 cup of egg whites for added protein without extra fat

    • I’ll add whatever veggies are in the fridge (mushrooms, tomatoes, and broccoli are my favorites)

  • Sunny Side Up

    • You can add extra egg whites to sunny side / over-easy eggs as well! I’ll add these on top of toast or a bagel with smoked salmon

  • Meal Prep Frittata

    • Add eggs + egg whites (whatever combo you need for your goals) to a baking dish and add veggies, chicken sausage, or any desired toppings and bake in the oven until cooked through.

    • This is a super easy prep that will provide breakfast for the whole week!

Oats + Egg Whites

• Okay I hear you, this one probably sounds gross but I finally tested it after hearing lots of hype and it is my current FAVORITE!

  • Add rolled oats to a bowl, cover with egg whites, and stir

    • I have been loving Kodiak Cake oats because they have added flavor AND 14g of protein

    • You can use plain rolled oats or any packaged oats you like

  • Microwave for 1.5-2 minutes (depending on your microwave) and mix together

  • Add your favorite toppings

    • My personal favorite is apple sautéed with 0.5 tbsp of butter + cinnamon

    • Any toppings will do! Berries, peanut butter, nuts, etc.

Greek Yogurt

• This is probably the easiest in terms of prep work because it’s a super simple portion and go

  • Non-fat greek yogurt (I like vanilla personally)

    • At 17-23g of protein per 3/4 cup this is the easiest high protein breakfast in a pinch and I always have greek yogurt in my fridge for this reason

    • Add your favorite toppings!

      • Berries

      • Granola

      • Nut butter

Cereal + Protein Shake

• This is another insanely easy breakfast option and also makes a great pre-workout meal!

  • Make a protein shake in a blender bottle with milk of choice

    • I personally use Cinnamon Cereal Whey Protein from Legion but you can use vanilla or really any flavor you want

    • My go to milk is non-fat Fairlife but again you can use anything

  • Pour the protein shake over your favorite cereal

  • This is a great way to enjoy cereal (which is one of my favorite foods) in a way that promotes satiety and starts your day with a protein boost

Dave’s Killer Bread or Bagel

• I’m fully obsessed with everything Daves Killer Bread makes (bread, bagels, english muffins, burger buns). Each bagel packs ~12g of protein and each slice of bread ~4-6g (depending on the flavor) so it’s a great base for any breakfast sandwich. Here are just a few ideas you can add to this base:

  • Eggs (omelette, sunny side, soft boiled... literally any eggs)

  • Smoked Salmon (can also add eggs on top)

  • Nut butter + smashed raspberries

Kodiak Cakes

• Kodiak Cakes is another great brand that adds protein to otherwise high carb staples. My Kodiak Cake staples are pancake/waffle mix and oats (both of which I buy at Costco)

• Pancakes/Waffles

  • 1/2 cup of mix yields 14g of protein

    • You can mix with water or add milk + eggs for added protein

  • I usually make a big batch of pancakes and leave them in the fridge for pre-workout meals (they reheat great in the toaster)

  • They also sell frozen pancakes/waffles if you need something super fast

  • I also love using these as a base for eggs if I’m looking for a fuller meal

• Oats

  • 1 package of oats has 14-20g of protein!

  • Mix with water or add egg whites for even more protein!

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