Description
A collection of 27 diverse high-protein breakfast ideas to ensure you start your day with satisfying and nutritious options.
Ingredients
- Greek yogurt (plain, full-fat or low-fat)
- Cottage cheese (or silken tofu for dairy-free)
- Rolled oats
- Protein powder (whey or plant-based)
- Quinoa (cooked)
- Canned chickpeas and black beans
- Lentils (cooked)
- Tempeh or firm tofu
- Smoked turkey breast or chicken slices (for non-veg options)
- Nut butters (peanut, almond)
- Nuts and seeds (almonds, walnuts, chia, hemp)
- Whole-grain bread or English muffins
- Avocado
- Fresh fruit (bananas, berries, apples)
- Vegetables for bowls/toasts (spinach, tomatoes, bell peppers, mushrooms)
- Olive oil
- Lemon juice
- Vinegar (for dressings)
- Herbs and spices (garlic powder, smoked paprika, cumin, cinnamon)
- Low-sodium broth (as needed)
- Honey or maple syrup (optional)
- Salt and pepper
Instructions
- Prepare a protein base by choosing Greek yogurt, cottage cheese, cooked lentils, tempeh, beans, or protein-enriched smoothies.
- Add a whole-grain or starchy element, like oats, toast, quinoa, or a whole-grain waffle.
- Layer vegetables or fruit for vitamins and texture.
- Season and top with a healthy fat such as nuts, seeds, or avocado along with a squeeze of citrus or a drizzle of dressing.
- Adjust portion sizes to aim for 20–40 grams of protein per meal.
Notes
Prep ingredients ahead of time to save on busy mornings and mix and match various proteins for added flavor. Experiment with herbs and spices for variety.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Breakfast
- Method: Mixed
- Cuisine: American