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You've heard it before, you'll hear it again — protein is a crucial part of your diet, and the more you're able to eat, the better. Especially if that means doubling down on healthier sources of protein, from lean meats to plant-based powerhouses. While the average American diet often includes twice the amount of protein currently recommended by federal guidelines (which shake out to be around 50g a day for women, depending on your weight), much of it comes from highly caloric, fatty and overly processed foods. Your protein doesn't only need to come from burgers or steak — there are so many better-for-you sources of protein that can keep you full while massaging your arterie. And there's no better time to enjoy them than at breakfast.
For those who eat it, breakfast is the fuel needed to power through hectic mornings and busy work (or school!) schedules. And there are even more benefits to a high-protein breakfast, besides energizing you. Since protein takes longer to digest than meals heavy in carbohydrates or other nutrients, breakfasts that are organically stacked with healthy proteins can keep you full right up until lunchtime; and, if you're somebody who regularly works out, it's a smart way to support your fitness goals and grow strong, lean muscle.
"Many traditional breakfast items are packed with sugar, refined carbohydrates, sodium and trans fats but little to no protein; this type of meal can cause an immediate blood sugar spike and a subsequent crash throughout your morning," explains Registered Dietitian Stefani Sassos, MS, RDN, CSO, CDN, NASM-CPT, deputy director of the Good Housekeeping Institute Nutrition Lab. This can lead to symptoms like fatigue and irritability, but prioritizing protein at breakfast can help stabilize both energy and blood sugar levels.
There are so many options to break the fast, but these breakfast foods are some of the highest in protein: eggs, a nutrient-rich AM staple; Salmon and other seafood; yogurt and unsweetened dairy products; nuts and seeds folded into whole grains; and legumes, beans and chickpeas.
Follow along as we share the best high-protein breakfast ideas.
1
Raisin-Walnut Coffee Cake
Protein: 7g
Who knew that coffee's perfect match could also help get you the protein and fiber you need to tackle the day. Walnuts are a good source of both, and the sour cream and eggs lend a little more protein. Enjoy your slice with about 1/2 cup yogurt topped with fruit and optional more chopped nuts to hike your protein content even more.
Get the Raisin-Walnut Coffee Cake recipe.
2
Chilled Overnight Chia
Protein: 12g
Finding a vegan grab-and-go breakfast that is packed with protein (and made ahead!) is no easy feat; this jar packs in 12g in total. Soaking your chia seeds in plant-based milk makes them delectably soft overnight.
Get the Chilled Overnight Chia recipe.
3
DIY Granola
Protein: 12g
Since granola is often quite high in fiber, it makes for an excellent breakfast base on most days. Serving it with dairy (yogurt for the win!) or even with purées is a great way to also add protein into the mix.
Get the Best-Ever Granola recipe.
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4
Trout Scrambled Eggs
Protein: 25g
The humble egg reigns supreme when it comes to a savory protein-rich morning pick. One large egg averages about 6g protein, and this yummy creation ups the protein ante by introducing flaked fish (and an optional dollop of crème fraîche) to the mix.
Get the Trout Scrambled Eggs recipe.
5
Jammy Egg Toasts
Protein: 20g
Avo isn't the only acceptable toast topper! Whole grain mustard and a light layer of mayo give this gooey egg toast egg salad vibes—and plenty of protein!
Get the Jammy Egg Toasts recipe.
6
Roasted Potato and Chorizo Hash
Protein: 23g
Get your protein four (yes, count 'em—four!) ways: chorizo, eggs, and both yellow and sweet potatoes all boast protein. Plus you get fiber, another component to the energy puzzle thanks to its ability to help keep blood sugar levels stable.
Get the Roasted Potato and Chorizo Hash recipe.
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7
PB Chocolate Sheet Pan Pancakes
Protein: 9g
Yep, chocolate and peanut butter are perfectly acceptable for breakfast — especially when it's in the form these squares that get their peanut-y flavor and protein hit from peanut butter powder. Make it super protein heavy by enjoying it with a scoop of Greek yogurt (hello, diner stack vibes!) and even a swirl of peanut butter to really drive that flavor (and protein intake) home.
Get the PB Chocolate Sheet Pan Pancakes recipe.
8
Slow Cooker Porridge
Protein: 12g + toppings
Oats are already a good source of protein, and this base for both savory or sweet bowls boosts the protein content even more with the addition of quinoa, brown rice, and barley. Bonus: You can layer on even more protein by choosing toppings like nuts or smoked salmon.
Get the Slow Cooker Porridge recipe from Country Living.
9
Ham, Cheddar, and Red Onion Bread Pudding
Protein Punch: 12g
To be honest, we could eat this protein-centric bread pudding for breakfast or dinner (or lunch or a snack!). Ham, eggs, cheese, and milk all lend protein, and the red onion adds a little fiber, another component to energy production and appetite satisfaction. Feel free to top your portion with a poached or fried egg for more protein.
Get the Ham, Cheddar, and Red Onion Bread Pudding recipe.
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10
Old Bay Scrambled Eggs
Protein: 14g
This Old Bay-scented twist on classic scrambled eggs will satisfy your protein and Southern flavors fix—you get protein via the eggs, russet potato, and kielbasa.
Get the Old Bay Scrambled Eggs recipe.
11
Smashed Avocado Toast with Egg
Protein: 15g
No, it's not too good to be true—your beloved avocado toast is the perfect protein delivery vessel. By now you know that eggs are rich in this keep-you-full-while-you're-on-the-go nutrient, but if you choose whole grain bread as your base, you'll sneak in a few extra grams of protein, plus fiber.
Get the Smashed Avocado Toast with Eggs recipe.
12
Ham and Spinach Quiche
Protein: 12g
Perfect at any brunch table, the winning combo of nutrient-rich spinach and salty ham is made better in a protein-rich egg base in this quiche.
Get the Ham and Spinach Quiche recipe.
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13
Razzle-Dazzle Smoothie
Protein: 8g
Not every smoothie needs heaping scoops of protein powder to be a solid breakfast choice. Begin with a milk/yogurt base to get about 8g protein to start, then try selecting vegetable and fruit bases that are naturally higher in protein, like spinach or kale, and fruits like figs.
Get the Razze-Dazzle Smoothies recipe.
RELATED: 25 Healthy Smoothie Recipes to Brighten Your Morning
14
Very Berry Quinoa Muffins
Protein: 6g
A must-keep recipe for any vegetarian, these muffins have a protein-edge thanks to the inclusion of quinoa and almond flour. You can make a batch in 30 minutes, and enjoy them throughout the week with fresh fruit. Add a side egg, turkey bacon, or bit of yogurt to up the protein ante.
Get the Very Berry Quinoa Muffin recipe.
15
Super-Simple Summer Smoothies
Protein: 6g
A smoothie is a natural vessel for your favorite protein powders (especially after a morning workout). Try any of these fruit-forward recipes for quicker (yet delicious!) smoothies in your morning routine, and be sure to use the milk+yogurt base to get some initial protein, or really ratchet things up by adding a scoop of protein powder.
Get the Super-Simple Summer Smoothies recipe.
RELATED: 12 Best Protein Powders You Can Buy Online
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16
Crustless Quiche Lorraine
Protein: 22g
Eggs and bacon are a classic breakfast combo, one that manages to amp up your protein intake in the morning (each slice of this breakfast contains 22g of protein). But ditching the crust on this quiche and adding in some fresh greens makes this savory breakfast so much better for you.
Get the Crustless Quiche Lorraine recipe.
17
Spinach and Cheese Breakfast Pockets
Protein Punch: 8g
The spinach filling in this gourmet, home-cook-style "hot pockets" is enough to get each up to 8g of protein. You can add more ingredients (like broccoli and asparagus) to push them closer to 12g easily.
Get the Spinach and Cheese Breakfast Pockets reicpe.
18
Perfect Scrambled Eggs
Protein: 12g
They're a classic at breakfast time for a reason — soft scrambled eggs are insanely delicious, downright simple to make, and pack in a lot of protein alongside other veggies or sides of your choice. Our test kitchen experts take you through a quick 6-step process to ensure your eggs are perfect every time.
Learn how to make the perfect scrambled eggs »
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19
Spinach and Prosciutto Frittata Muffins
Protein: 13g
These heat-and-eat faux muffins are the closest thing you'll get to Starbucks' classic sous vide egg bites, without all the mess.
Get the Spinach and Prosciutto Frittata Muffins recipe.
RELATED: 45 Different Ways to Cook Eggs Like a Pro
20
Breakfast Burritos
Protein: 25g
These overstuffed burritos are for the days when breakfast is leaning into lunch — or, for days when you know you won't have lunch. You'll need two hands (and some napkins!) to chow through this delicious meal.
Get the Breakfast Burritos recipe.
Zee Krstic
Content Strategy Manager, Hearst Magazines
Zee Krstic is a content strategy manager for Hearst Magazines, focusing on SEO optimization and other editorial strategies for four brands, including Country Living, House Beautiful, ELLE Decor and VERANDA. He previously served as Health Editor for Good Housekeeping between 2019 and 2023, covering health news, diet and fitness trends as well as executing wellness product reviews in conjunction with the Good Housekeeping Institute. Prior to joining Hearst, Zee fostered a strong background in women's lifestyle media with eight plus years of editorial experience, including as a site-wide editor at Martha Stewart Living after developing a nutrition background as an assistant editor at Cooking Light. Zee produces service-based health coverage, as well as design and travel content, for Hearst brands on a contributor basis; he has written about food and dining for Time, among other publications.
Alyssa Jung
Senior Editor, Fitness & Nutrition
Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention, Good Housekeeping and Woman's Day since 2017. She has more than 13 years of reporting and editing experience and previously worked as research chief at Reader’s Digest, where she was responsible for the website's health vertical as well as editing health content for the print magazine. She has also written for Chowhound, HealthiNation.com, Huffington Post and more.
