8 Protein-Packed Breakfast Ideas

Getting enough protein is essential for satisfying meals and good health, regardless of whether you track your food or count macros. Including protein in every meal is key, rather than just having a large portion at dinner. A high-protein breakfast is a great way to start the day.

Research shows that eating a protein-rich breakfast not only leaves you feeling satisfied, but also helps keep hunger at bay throughout the day, according to Marisa Moore, RDN.

The ideal protein intake at breakfast varies depending on individual factors such as height, weight, activity level, and health status. A general guideline for healthy, sedentary adults is at least 1.4g of protein per kilogram of bodyweight daily. Active individuals, pregnant or breastfeeding women, and those on diets may need more. Aim for at least 15 grams of protein per meal, with most meals including 20–30 grams.

Breakfast can be tricky when it comes to incorporating enough protein. While eggs are an easy option, here are eight simple ways to sneak more protein into your morning meal to keep you feeling full and on track with your goals:

Smoothies are a great way to get vegetables and protein in before noon. If you can tolerate dairy, adding Greek yogurt or cottage cheese to your morning smoothie can thicken and creamify it, without adding extra sugar.

Nonfat Greek yogurt adds a tangy taste to fruity green smoothies, with 17 grams of protein and 100 calories in a 6-ounce serving. Nonfat cottage cheese makes berry smoothies taste like cheesecake, with about 20 grams of protein and 120 calories in 6 ounces.

“Greek yogurt and cottage cheese are high in protein and go well with fruit, but they also work with savory ingredients like pesto,” says Moore. A bowl of yogurt with fruit, nuts and granola is a great choice. For a fun and unexpected no-cook breakfast, try leftover roasted veggies over Greek yogurt with pesto or cottage cheese topped with chopped heirloom tomatoes, basil and a splash of balsamic vinegar.

Stovetop or microwave oats, while rich in healthy carbs and fiber, often lack protein due to their preparation with water or a small amount of milk. Conversely, overnight oats, typically made with Greek yogurt, achieve a satisfying pudding-like texture.

This simple, yogurt-based overnight oat recipe provides 18 grams of protein per serving and offers easy customization with various fruits, nuts, seeds, and sweeteners. Moreover, these spiced apple overnight oats boast 21 grams of protein, alongside healthy fats from almond butter and walnuts.

Protein powder, although not universally favored, presents a convenient way to boost protein in oats and smoothies without significant effort. The key is to pair it with flavorful ingredients to mask any distinct protein powder taste.

For those seeking a caffeine boost in their breakfast, these coffee-infused overnight oats deliver an impressive 21 grams of protein, with a prominent coffee flavor. Smoothies incorporating flavorful ingredients such as pineapple, coconut, or cocoa are ideal for incorporating a scoop of protein powder.

If you prefer stovetop oatmeal to overnight oats, here's a tip: Make your oatmeal as usual, then remove it from the heat and add 1/3 cup egg whites for every 1/2 cup of oats. Stir until the egg whites are fully incorporated. Return the mixture to low heat and stir continuously (to prevent scrambling) until it thickens. The egg whites add fluffiness without altering the flavor.

Try this banana and blueberry egg white oatmeal recipe to get started.

Whether you're vegan or just seeking a breakfast change, scrambled tofu is a great egg substitute with a similar texture. Add vegetables as you would to scrambled eggs and swap cheese for a sprinkling of nutritional yeast, which provides umami flavor and protein with fewer calories than Parmesan or cheddar.

This golden tofu scramble is enhanced with turmeric and delivers an impressive 20 grams of protein per serving.

"Egg muffins loaded with broccoli or other vegetables are a quick heat-and-eat breakfast," says Moore. Essentially mini frittatas, you can make egg muffins by blending beaten eggs or egg whites with additions such as vegetables, cheese, cooked meat, quinoa and herbs, then pouring the mixture into a muffin tin and baking for 20 minutes at 375°F (191ºC).

Cooked egg muffins can be stored in your fridge for up to four days and there are so many possible flavor combinations that you’ll likely never tire of them. The best part is they taste excellent reheated or cold, so you really can just grab a few and rush out the door in the morning.

Prepare a batch of these baked veggie egg cups during next week’s meal prep, and you won’t have to worry about breakfast for days.

Eggs, bacon, toast, oatmeal, yogurt bowls, pancakes, pastries and smoothies are what typically come to mind when we think of breakfast, but there’s no rule that says you have to stick to these things.

“If you’re eating in the morning, remember that it doesn’t have to be ‘breakfast food,’” says Moore. “You can eat leftover fish or chicken with vegetables for breakfast if you want!” Who’s going to stop you? The police?

The idea of dinner leftovers, a chicken-topped salad or a turkey sandwich for breakfast might not be appetizing to everybody, but if it sounds good to you, go for it. Meat is the most obvious protein source out there, and there’s no reason it can’t have a place in your morning routine.