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13 High-Protein Breakfast Ideas that Keep You Full

By Holly Darnell, RD

September 19, 2024

Most of us love breakfast: smoothies, granola with yogurt, pancakes, donuts! But many of our breakfasts are missing or coming up short on one major macronutrient: protein.

Instead, we often eat the lion’s share of our protein at night, when it still offers benefits but perhaps less so than at morning time. In fact, one study showed that protein eaten in the morning promoted muscle growth more than protein consumed later in the day.

Protein helps us build lean muscle tissue and burn fat, supports our metabolism, even bolsters the health of our organs. It also critically helps keep us satiated, so a high-protein breakfast will prevent us from getting hungry a couple of hours later.

In fact, research also shows that eating a high-protein breakfast can markedly change how we experience hunger for the rest of the day. By helping us feel full, it can actually result in better, healthier choices throughout the rest of the day. That can include less snacking and a lower sugar intake.

How Much Protein Do You Need?

If your goal is to maintain general health, mobility and well-being as you age, then, for most people, consuming about 50 percent of your body weight in grams of protein per day is about what you want.

Let’s say you weigh 160 pounds and you’re looking to be generally healthy, then shoot for about 80 grams of protein per day from your diet. Therefore, if you’re eating three meals a day, you’re going to be getting about 25 grams of protein per meal.

Is your breakfast getting close to that mark? Most likely not. Below are high-protein breakfast ingredients and recipes that will get you there.

High-Protein Breakfast Ingredients

As indicated above, research shows that eating around 30 grams of protein for breakfast can lead to those advantages and set your body (and brain) up for a great day.

But instead of getting caught up in all the numbers, simply try to add more of the below high-protein breakfast ingredients and you’ll get to 30 grams or above:

• Eggs

• Oats

• Nut butter

• Smoked salmon

• Greek yogurt

• Low-fat cheese

• Cottage cheese

• Tofu

• Ground sausage

• Protein powder

• Fairlife low-fat milk

• Ezekiel bread

• Whole wheat English muffin

• Nuts

• Seeds

• Black beans

To use these ingredients to add more protein to your breakfasts, here are some ideas:

• Add a protein powder, such as Multi Collagen Protein, Multi Collagen Advanced, Bone Broth Protein, Plant Protein and Whey Protein.

• Make egg-based dishes. Consider adding egg whites that are most protein.

• For smoothie bowls or baked dishes, add some nuts and seeds.

• Add high-protein Greek yogurt or cottage cheese to granola and fruit, or to a smoothie or smoothie bowl. It's also one of easiest breakfast ideas.

13 High Protein Breakfasts

1. High-protein breakfast bowl

Have you tried the new trendy breakfast bowl? It’s a dish that usually features eggs and potatoes among some flavorful ingredients. It may be very American and include hash browns, or even have a Mexican twist.

Whip up 2 scrambled eggs with 2 egg whites, then add a half-cup of cooked and cubed sweet potato, a quarter-cup of black beans, quarter of an avocado, a cup of chopped spinach, some low-fat cheese and some fresh salsa. Add some cooked turkey bacon, chopped, as well. Yum!

446 calories, 35 grams of protein per serving

2. High-protein breakfast tacos

Along similar lines, the breakfast taco can be molded into a high-protein breakfast pretty easily and doesn’t need to be high-carb. Use low-carb tortillas with the following scramble: 1 pound ground turkey, one-quarter yellow onion, two eggs, one quarter-cup of black beans, sea salt and pepper to taste. Cook the turkey and onions first, then add the rest.

Add fresh salsa and some low-fat cheddar to the mixture after serving in two low-carb tortillas.

421 calories, 41 grams of protein per serving

3. High-protein tofu scramble

Tofu is a genuine high-protein food and full of helpful phytoestrogens, and the fermented kind is the best to buy for your gut health. Remove a 16-ounce block of it and prepare it for a delicious tofu scramble. First heat some avocado oil in a pan over medium heat, then add the tofu. Mash it with a fork or crumble beforehand. Cook with half an onion until the water from the tofu is gone.

Next add some chopped spinach, nutritional yeast, sea salt, turmeric and garlic powder. Cook for a few more minutes, then add a little milk (can be plant-based) at the end and stir.

295 calories, 27 grams of protein per serving

4. High-protein chocolate churro smoothie

A churro with chocolate is divine but in a smoothie? Turns out it’s even better than it sounds, with these flavors coming together beautifully.

It’s also the perfect smoothie recipe to use the most popular collagen powder out there: Multi Collagen Advanced Lean (cinnamon flavor)! It delivers 27 grams of protein. (Also check out four other protein shake recipes with the same metabolism-boosting collagen powder.)

5. High-protein smoothie: vanilla or chocolate

We humbly believe that this is the best high-protein smoothie you can make. These two recipes use Ancient Nutrition's new whey protein powders along with high-protein milk (Fairlife Reduced Fat Ultra-Filtered Milk) for these smoothies. They’re both delicious and very easy to make, with just three to four necessary ingredients along with some optional ones.

315 calories, 37 grams of protein per serving

6. High-protein Greek yogurt with fruit and granola

Greek yogurt is high in protein, compared to regular yogurt. Go with low-fat plain Greek yogurt, add some fresh berries and granola for an easy breakfast.

335 calories, 28 grams of protein per serving

7. High-protein oatmeal

Oats by themselves are a good breakfast but are not very high in protein. This basic overnight oats recipe adds collagen protein to get to 21 grams of protein per serving. Add whey protein to go even higher.

Toss gluten-free rolled oats (which can be substituted for steel cut oats if desired), chia seeds, Multi Collagen Protein, almond milk and the berries of your choice into a jar or other airtight container at night. Next morning … breakfast!

308 calories, 21 grams of protein per serving

8. High-protein omelette

Ready for a high-protein omelet loaded with color and flavor? You've hit the jackpot with this veggie omelet with turmeric. Bolstered by Bone Broth Protein Turmeric and several select vegetables and spices, it'll be one of the most flavorful omelets you will taste. Add a couple of egg whites for even more protein.

291 calories, 21 grams of protein per serving

9. High-protein egg bites

Egg bites are a great, new and easy way to make eggs. These small muffin-sized bites are a super healthy, fun way to have breakfast. They pair well with a protein shake, some fresh fruit or work well by themselves.

They’re also high in protein, moderate in fat and low in carbs, so they fit most eating styles well — that includes the keto diet, Paleo diet or low-carb.

360 calories, 27 grams of protein per serving

10. High-protein smoked salmon and egg on English muffins

Most of us have enjoyed smoked salmon with cream cheese on a bagel. If you want to up the protein and lower the carbs, simply add two fried eggs, use low fat cream cheese and substitute whole wheat English muffins for that bagel. Add some capers on top for flavor.

460 calories, 42 grams of protein per serving

11. High-protein frittata

This frittata takes only 35 minutes from start to finish and is the perfect addition to your breakfast (or even brunch or dinner) menu. The recipe takes inspiration from popular frittatas featured on Bon Appétit, but includes Bone Broth Protein in the mixture, for some extra protein that offers gut support.

300 calories, 30 grams of protein per serving

12. High-protein pancakes

Pancakes are a favorite breakfast for most of us, but often they are too low in protein and high in starchy carbs to make them a truly healthy, energizing breakfast. Meet these Paleo protein pancakes made with Bone Broth Protein, eggs and almond meal.

260 calories, 18 grams of protein per serving

13. High-protein chia seed pudding

Have you ever had a chia seed pudding for breakfast? It’s delicious and works well. But one shortcoming of most chia seed pudding recipes is relatively low protein content. That's not the case with this healthy chia seed pudding powered by Bone Broth Protein Vanilla.

379 calories, 18 grams of protein per serving