15 High Protein Breakfast Ideas (25–36 g Protein)
15 high protein breakfast ideas with 25–36 g of protein each – eggs, Greek yogurt, cottage cheese, oats and vegan options, with calories and 5-minute recipes.
A typical breakfast – cereal with milk, toast with jam or a bagel – has only about 10 g of protein. That’s one reason many people are hungry again by 10 a.m. These 15 high protein breakfast ideas each give you 25–36 g of protein, most take 5–15 minutes, and several can be made the night before.
The short answer: a high protein breakfast has about 25–35 g of protein. The easiest sources are eggs and egg whites, Greek yogurt, skyr, cottage cheese, smoked salmon, tofu and milk. Combine two of them – like eggs with cottage cheese, or Greek yogurt with oats and milk – and add fruit or whole grains for fiber.
Why eat more protein at breakfast?
- You stay full longer. In a study of young women who usually skipped breakfast, a 35 g protein breakfast kept them fuller during the day and reduced evening snacking on high-fat foods – a normal-protein breakfast with the same calories didn’t (Leidy et al., American Journal of Clinical Nutrition, 2013).
- It helps with weight loss. When you eat less, protein helps you lose fat while keeping muscle (Leidy et al., American Journal of Clinical Nutrition, 2015).
- It spreads protein over the day. Most people eat little protein in the morning and a lot at dinner. Moving 20 g to breakfast makes your daily goal much easier.
How much protein is in common breakfasts?
| Breakfast | Protein |
|---|---|
| Bowl of cereal with milk | 8–10 g |
| Bagel with cream cheese | 10–12 g |
| Toast with jam | 5–7 g |
| Oatmeal made with water | 5–6 g |
| 2 eggs + 3 egg whites + toast | about 35 g |
| 250 g Greek yogurt + oats + berries | about 32 g |
All 15 breakfasts at a glance
| Breakfast | Time | Calories | Protein |
|---|---|---|---|
| Veggie egg scramble with toast | 10 min | 395 | 35 g |
| Breakfast burrito | 15 min | 525 | 31 g |
| Make-ahead egg muffins | 25 min | 375 | 32 g |
| Smoked salmon and egg toast | 10 min | 320 | 29 g |
| Greek yogurt parfait | 5 min | 375 | 32 g |
| Sweet cottage cheese bowl | 5 min | 315 | 28 g |
| Skyr chia pudding | 5 min | 285 | 29 g |
| Cottage cheese toast with tomato | 5 min | 300 | 26 g |
| Protein oatmeal | 10 min | 455 | 35 g |
| Cottage cheese oat pancakes | 15 min | 475 | 33 g |
| Greek yogurt overnight oats | 5 min | 410 | 29 g |
| Peanut butter banana smoothie | 5 min | 450 | 28 g |
| Tofu scramble | 10 min | 430 | 36 g |
| Savory breakfast bowl | 10 min | 420 | 25 g |
| Protein shake and fruit | 3 min | 340 | 35 g |
Calories and protein are calculated from USDA FoodData Central values and rounded.
High protein egg breakfasts
Eggs are cheap, quick and have about 6 g of protein each. Add egg whites, cheese or beans to pass 25–30 g.
Veggie egg scramble with toast
Per serving: 2 eggs + 3 egg whites, a handful of spinach and mushrooms, 1 tsp oil, 1 slice whole-grain bread (40 g).
Sauté the vegetables in oil for 2 minutes, add the whisked eggs and whites and stir gently until just set. Serve with toast.
Per serving: about 395 calories · 35 g protein · 22 g carbs · ready in 10 min
Breakfast burrito
Per serving: 2 eggs, ¼ cup black beans, 1 whole-wheat tortilla (60 g), 20 g grated cheddar, salsa.
Scramble the eggs, warm the beans, and roll everything in the tortilla with cheese and salsa. Wrap in foil to take with you.
Per serving: about 525 calories · 31 g protein · 46 g carbs · ready in 15 min
Make-ahead egg muffins
Per serving (3 muffins): 2 eggs + 2 egg whites, diced bell pepper and spinach, 20 g feta, plus 1 slice whole-grain toast.
Whisk eggs and whites, stir in vegetables and feta, pour into a muffin tin and bake 18–20 minutes at 180 °C (350 °F). They keep 4 days in the fridge.
Per serving: about 375 calories · 32 g protein · 23 g carbs · ready in 25 min
Smoked salmon and egg toast
Per serving: 1 large slice whole-grain bread (60 g), 2 tbsp plain Greek yogurt, 60 g smoked salmon, 1 boiled or poached egg, dill, lemon.
Spread the yogurt on toast, add salmon and the egg, and finish with dill and lemon. Smoked salmon is salty – keep it for a few mornings a week.
Per serving: about 320 calories · 29 g protein · 26 g carbs · ready in 10 min
High protein yogurt and cottage cheese breakfasts
Greek yogurt, skyr and cottage cheese have 10–12 g of protein per 100 g – no cooking needed.
Greek yogurt parfait
Per serving: 250 g plain nonfat Greek yogurt, 1 cup berries, 30 g oats or low-sugar granola, 10 g walnuts.
Layer yogurt, berries and oats in a glass or jar. Add walnuts on top.
Per serving: about 375 calories · 32 g protein · 40 g carbs · ready in 5 min
Sweet cottage cheese bowl
Per serving: 200 g cottage cheese, 1 cup pineapple or berries, 15 g pumpkin seeds, cinnamon.
Spoon the cottage cheese into a bowl, top with fruit, seeds and cinnamon.
Per serving: about 315 calories · 28 g protein · 22 g carbs · ready in 5 min
Skyr chia pudding
Per serving: 200 g plain skyr, 1 tbsp chia seeds, 100 ml milk, ½ cup berries, a little vanilla.
Mix skyr, milk, chia and vanilla, leave it in the fridge overnight and add berries in the morning.
Per serving: about 285 calories · 29 g protein · 29 g carbs · ready in 5 min
Cottage cheese toast with tomato
Per serving: 1 large slice whole-grain bread (60 g), 150 g cottage cheese, sliced tomato, black pepper, basil.
Toast the bread, spread with cottage cheese and top with tomato, pepper and basil. Add an egg for 6 g more protein.
Per serving: about 300 calories · 26 g protein · 33 g carbs · ready in 5 min
High protein oats and pancakes
Oats alone have only about 5 g of protein per serving – these versions add milk, eggs, yogurt or protein powder.
Protein oatmeal
Per serving: 50 g oats, 250 ml milk, 25 g (about ¾ scoop) whey or plant protein powder, ½ banana, cinnamon.
Cook the oats in milk for 3–4 minutes. Take off the heat, stir in the protein powder and top with banana.
Per serving: about 455 calories · 35 g protein · 58 g carbs · ready in 10 min
Cottage cheese oat pancakes
Per serving: 40 g oats, 2 eggs, 100 g cottage cheese, ½ cup berries, 1 tsp honey.
Blend oats, eggs and cottage cheese until smooth. Cook small pancakes in a non-stick pan, 2 minutes per side. Top with berries and honey.
Per serving: about 475 calories · 33 g protein · 44 g carbs · ready in 15 min
Greek yogurt overnight oats
Per serving: 50 g oats, 150 ml milk, 150 g plain Greek yogurt, 1 tsp chia seeds, ½ cup berries.
Mix everything except the berries in a jar and leave it in the fridge overnight. Add berries in the morning.
Per serving: about 410 calories · 29 g protein · 54 g carbs · ready in 5 min
Peanut butter banana smoothie
Per serving: 300 ml milk, 100 g plain Greek yogurt, 1 small banana, 1 tbsp peanut butter, 20 g oats, ice.
Blend everything until smooth.
Per serving: about 450 calories · 28 g protein · 56 g carbs · ready in 5 min
Vegan and grab-and-go high protein breakfasts
Tofu scramble
Per serving: 200 g firm tofu, a handful of spinach, ½ bell pepper, 1 tsp oil, turmeric, garlic powder, 1 tbsp nutritional yeast, 1 slice whole-grain bread (40 g).
Crumble the tofu into a pan with oil and spices, add the vegetables and cook 5 minutes. Serve with toast.
Per serving: about 430 calories · 36 g protein · 25 g carbs · ready in 10 min
Savory breakfast bowl
Per serving: 2 eggs, ⅓ cup cooked quinoa (or leftover rice), ¼ cup black beans, ¼ avocado, salsa.
Fry or poach the eggs and serve over warm quinoa and beans with avocado and salsa.
Per serving: about 420 calories · 25 g protein · 37 g carbs · ready in 10 min
Protein shake and fruit
Per serving: 300 ml milk (or soy milk), 30 g (1 scoop) whey or plant protein powder, 1 banana.
Shake or blend the milk and protein powder, and eat the banana on the side. Good for very busy mornings or after a workout.
Per serving: about 340 calories · 35 g protein · 40 g carbs · ready in 3 min
Tips for a high protein breakfast
- Prepare the night before: overnight oats, chia pudding and egg muffins are ready when you wake up.
- Keep the basics in the fridge: eggs, liquid egg whites, Greek yogurt or skyr, cottage cheese.
- Choose plain yogurt and add your own fruit – flavored yogurts can have 10–15 g of added sugar. See our guide to the healthiest yogurt.
- Watch “protein” cereals and bars. Many are ultra-processed – see the healthiest cereal and healthiest protein bars.
- Add fiber too: berries, oats, whole-grain bread or beans keep you full even longer.
- Protein powder is optional. It’s handy, but real food works just as well – read more about whey protein isolate.
Find your daily protein goal with our protein calculator. For more morning ideas, see our healthy breakfast ideas, and for full days, our high protein meal plan.
Start the day on target. With NutriSmart, you set your calorie and protein goals and the app plans 7 days of meals – breakfast included – with recipes and a shopping list. Snap a photo of your breakfast, and the app counts the calories and protein and shows how much you have left for the day.Get the app free
The bottom line
A high protein breakfast has about 25–35 g of protein – two to three times more than cereal or toast. The 15 ideas above use eggs, Greek yogurt, skyr, cottage cheese, oats with milk, smoked salmon or tofu, and most take 5–15 minutes. Prepare a few the night before, add fruit or whole grains for fiber, and you’ll stay full until lunch.
FAQ
What is a good high protein breakfast?
Eggs with egg whites and toast, Greek yogurt or skyr with berries and oats, cottage cheese bowls or toast, protein oatmeal, cottage cheese pancakes and tofu scramble. Each of the 15 ideas in this list has 25–36 g of protein.
How much protein should I eat for breakfast?
About 25–35 g is a good target for most adults. That's much more than a typical breakfast of cereal and milk or a bagel, which usually has around 10 g.
Does a high protein breakfast help with weight loss?
It can. In one study, young women who ate a 35 g protein breakfast felt fuller during the day and snacked less on high-fat foods in the evening than when they skipped breakfast. A protein-rich breakfast makes it easier to eat less later.
What is a high protein breakfast without eggs?
Greek yogurt parfait, skyr chia pudding, a cottage cheese bowl or toast, protein oatmeal, Greek yogurt overnight oats, a peanut butter smoothie with Greek yogurt, or a tofu scramble.
What is a quick high protein breakfast?
Greek yogurt with berries and oats, a cottage cheese bowl, cottage cheese toast or a protein shake with a banana all take 5 minutes or less. Overnight oats and egg muffins can be made the night before.
Do I need protein powder for a high protein breakfast?
No. Eggs, egg whites, Greek yogurt, skyr, cottage cheese, smoked salmon and tofu all get you to 25–35 g without powder. Protein powder is just a quick option on busy mornings.
