Who loves meat for breakfast? Show of hams! 🍖 ✋ Here’s our list of high protein breakfast ideas—whether it’s a lifestyle you adhere to or you just need some fresh ideas, this list of protein breakfast recipes just may be what you are looking for!
While some say that breakfast is the most important meal of the day, we like to think that every meal is the most important meal of the day!
You do you, and find out from your doctor what kind of eating plan works best for you.
We got a kick out of the history of breakfast at The Atlantic. What a wild ride of yes or no to breakfast.
Though we do not often think about it, the reason the meal we eat after waking from sleeping is called breakfast is because we are “breaking the fast” between present time and the previous evening’s meal.
Many folks like to enjoy high protein breakfast ideas because they feel it starts their day off right.
So, let’s consider for a second why they feel that way.
Some people are not initially hungry when they wake up and may eat a bit further into their day, but for discussion sake, we are considering foods typically eaten in the morning.
While I am an early eater, Renée is not and has rarely been someone who can eat anything before 11 am.
The main argument for a high protein breakfast is that it can help to sustain energy levels and may stabilize blood sugar levels for an extended period of time.
Protein is usually more satiating so you may feel full for longer since it also blocks the hormone, ghrelin, which signals the brain that you are hungry and as a result less calories may be consumed overall.
Animal sources of protein contain all nine essential amino acids, so if you are following a plant-based diet, vigilance for your protein intake needs monitoring to be sure you get enough of those essential amino acids.
So what types of foods offer a breakfast with high protein?
There is an array of typical protein-rich breakfast meats, such as sausage, bacon, ham and eggs available.
Not even counting corned beef, leftover proteins from the night before like chicken breast or ham, lunchmeat or deli meat, and smoked salmon. Lots of options there.
There are also some dairy options like cottage cheese, cheddar slices, goat cheese, and Greek yogurt.
Some grains are high in protein like quinoa or a nut-based granola.
Tofu is also a good option as are protein powders in a smoothie or even leftover meat from last night’s dinner!
So now it is time to dive into 27 high protein breakfast ideas!
From the simple Scrambled Eggs With Cottage Cheese, to Power Protein Pancakes to Protein Wraps and the savvy Sweet Potato, Sausage & Kale Breakfast Casserole and a tasteful Tofu Scramble!
I have specifically included some high protein breakfast ideas for kids because it is a great way to give them energy for their day and develop healthy eating habits.
Some are specifically low carb/high protein breakfast recipes and I did include several ideas for a high protein breakfast without eggs.
So, whether you are on the go or sitting down for a nice serving of a casserole before starting your day, I truly hope this list has a hidden gem or two you will enjoy!
A high protein breakfast casserole can be breakfast for a whole week!
This recipe is a no frills combination of turkey bacon, eggs with sausage patties on top.
Lots of room for customization here from adding cheese or veggies like peppers, asparagus, onions or spinach!
In the mood to sit down and enjoy a high protein breakfast without eggs?
This power bowl is a fantastic option combining grains, fruit, protein and a dressing.
The oatmeal part is made of unsweetened almond milk, rolled oats, vanilla protein powder, and chia seeds.
Toppings could be Greek yogurt, blueberries, raspberries, dried cranberries, walnuts, sunflower seeds!
When eggs are part of a breakfast with high protein, there are lots of fun things to do with them.
This recipe incorporates quinoa, prepared separately, as a stir-in ingredient along with spinach, cheese, garlic and seasonings of your choice from basil to chives.
For a high protein breakfast on the go, a burrito is an outstanding choice!
These are assembled in tortillas with a special avocado-salsa, crumbled sausage, eggs and cheese.
Then they are rolled tight and cooked in a skillet on both sides till golden brown.
Can be made a bit ahead and popped in the oven.
I love breakfast bowls for multiple reasons!
Mostly it is because a breakfast with high protein is filling and several parts can be made ahead of time so it is quick to warm up and serve in the morning.
This bowl includes bacon, eggs, black beans, roasted sweet potatoes, avocado, baby spinach and any garnish that will make you smile!
For those without peanut butter allergies, a high protein breakfast on the go could consist of two or three of these protein balls.
They are made from peanut butter, honey, flaxseed, rolled oats, vanilla protein powder, salt and chocolate chips.
There is also a second recipe that is plant-based.
Make a batch and they stay good in the fridge all week!
Winning high protein breakfast ideas for kids often come in the form of something familiar, like scrambled eggs!
This recipe incorporates cottage cheese to increase the protein and the smiles!
Salt and pepper round it out but whatever your kiddos love can be used!
Add a side of fruit and they are ready to go!
Something simple can indeed qualify as high protein breakfast ideas because life shouldn’t be complicated!
These wraps start with each tortilla being filled with scrambled eggs, shredded cheese, and turkey breakfast sausage links.
Roll them up and place on a pan.
Brush with melted butter and pop in the oven until just brown.
A muffin can absolutely be a high protein breakfast on the go!
Two of these lovely muffins start your day in a delicious way!
They include cottage cheese, eggs, almond milk, almond meal, cornmeal, baking powder, garlic powder, salt, roasted red peppers, feta cheese and chives.
A smoothie bowl is a fantastic high protein breakfast without eggs.
Blend together fresh spinach, almond milk, heavy cream, coconut oil, and ice.
Then, pour into a bowl and arrange various toppings like raspberries, walnuts, shredded coconut, chia seeds.
This skillet-made high protein breakfast without eggs is delicious!
It includes breakfast sausage links cooked and sliced added to sauteed Cremini mushrooms.
Mozzarella cheese is sprinkled on top and is melted by broiling in the oven for a couple minutes.
Serve with sliced green onions!
This is a different kind of breakfast with high protein since it is actually meatless.
This recipe loads up corn tortillas with black beans, eggs, shredded cheese, salsa and cilantro.
Hot sauce is always an option.
The Mexican flair with the salsa is a nice touch!
Since it is nice to have recipes on hand for a high protein breakfast without eggs, this one gives a myriad of options for toppings that can be added to a bowl of Greek yogurt high in protein.
The four specific creations are Dark Chocolate Orange, Pina Colada, Blueberry Superpower and Strawberry Kiwi but the list is quite long and many combinations could be made!
Every kid loves pancakes and they are indeed among my high protein breakfast ideas for kids!
This recipe includes old fashioned oats, an egg, additional egg whites, a banana, vanilla, baking powder and blueberries!
To up the total meal protein intake, add a side of cottage cheese, Greek yogurt or breakfast meat.
Mini-muffin size high protein breakfast ideas for kids are as adorable as they are simple.
These are plain in taste using only eggs, milk, salt, pepper and cheddar cheese.
If your kiddos are branching into other ingredients, feel free to add them but these are a great place to start!
When you want something cool and refreshing from the list of high protein breakfast ideas, this raspberry smoothie is an excellent choice.
The smoothie is made of plain Greek yogurt, almond milk, frozen raspberries, almonds, honey and chia seeds incorporated fully in a blender.
It’s beautiful too!
Salmon is the highlight in some high protein breakfast ideas like this wrap!
Salmon for breakfast is definitely a treat!
The quinoa is cooked separately and then corn, black beans, salt and pepper are added.
On the wraps, layer on the quinoa mixture, some flaked salmon, the homemade dressing, crunchy noodles and wrap tightly.
Overnight oats are getting a lot of attention lately and they can be a high protein breakfast without eggs.
The convenience of doing the prepwork the night before is wonderful.
Here dry oats, plain Greek yogurt, vanilla almond milk and raspberries are combined, covered and chilled in the fridge overnight.
Really any fruit could be used.
There are several steps to follow in making this high protein breakfast casserole, but trust me, it will be worth it!
Saute onion, garlic, mushrooms, and peppers and move to a casserole dish.
Then add the chopped sausage and the whisked egg, whites, milk, whole eggs and seasonings.
Cheese is sprinkled on last.
A hash brown mixture is added after baking and broiled for five minutes!
Creative high protein breakfast ideas for kids are bound to be winners!
First, bacon is fried up and crumbled.
Then using a cookie cutter, cut out the inside part of a slice of bread and toast both in a skillet with butter.
Then add an egg into the hole and sprinkle with parmesan before flipping.
Adorable with the bacon crumbles added when plated.
A sandwich is an amazing high protein breakfast on the go!
Best part is these can be made ahead and waiting in the freezer for the day you need them!
Basically the egg mixture is baked on a cookie sheet, cooled and cut into squares for making sandwiches with English muffins and cheese.
They could be made with just eggs or any add-ins like spinach, sausage, onion, garlic, sun dried tomatoes, etc.
Assemble, wrap, and freeze!
A recipe that makes a low carb and high protein breakfast casserole is probably going to please most folks!
This casserole includes a sweet potato, garlic, mushrooms, crumbled sausage, kale, eggs, salt and mozzarella cheese.
A little cooking, a little combining, a little baking and you have a fabulously savory casserole!
For the vegans out there who like savory high protein breakfast ideas, this tofu scramble is a solid option.
It calls for extra firm tofu that is drained and broken apart until it looks like scrambled eggs.
Then mix in nutritional yeast, garlic powder, onion powder, kala namak salt, paprika, turmeric and pepper.
Veggies could also be added like spinach, tomatoes, or mushrooms.
These meat lover’s low carb high protein breakfast biscuits are made from almond flour, eggs, baking powder, sausage, bacon, ham, and cheddar cheese.
You know the drill, mix the dry ingredients, mix the wet ingredients, mix them together and add in crumbled sausage, diced ham, and bacon bits!
Scoop onto a parchment paper lined cookie sheet, top with cheese and bake!
Maybe it is time to put your slow cooker to use making a high protein breakfast casserole while you sleep through the night!
Adding a liner to the slow cooker makes cleanup so simple!
The ingredients to gather together are ham, onion, bell peppers, cubed potatoes, eggs, half and half, cheddar cheese and parsley!
Sure to be a family favorite!
When time is short and you need a high protein breakfast on the go, this recipe delivers quickly.
Toast two slices of Ezekiel bread.
Mash an avocado spreading half on each slice of bread.
Sprinkle on everything bagel seasoning, pumpkin seeds, chia seeds, and hemp seeds.
Crispy bread with smooth avocado is a wonderful combination!
To end this list, here is another tofu scramble high protein breakfast recipe.
All the ingredients are baked in the oven and then served together in a bowl.
The tofu is crumbled and seasonings stirred in.
On the baking sheet make rows of black beans, tofu scramble, sliced mushrooms, frozen fajita veggies and frozen hash brown potatoes.
Garnish bowls with vegan salsa, guacamole or sour cream.
The bottom line
High protein breakfast ideas come in all shapes and sizes, on plates and bowls and even on the go!
Try a few out and see if a breakfast with high protein is a good option for you.
Want more breakfast? Who doesn’t? 🎉
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- Find your favorite recipe from our list of high protein breakfast ideas!
- Gather all the ingredients!
- Start cooking and make us proud!