High Protein Breakfast Ideas: 12 Breakfasts With 25g to 57g of Protein
12 high protein breakfasts with real gram counts from USDA data, from 5 minute yogurt bowls to steak and eggs, plus make ahead options and plant based picks.
Breakfast is where most people fall behind on protein. Toast, cereal or a pastry gives you maybe 5 to 10g, which leaves a lot to make up later in the day.
Every breakfast below has at least 25g of protein. The numbers come from USDA data for each ingredient, so you can log them with confidence. Protein powder varies by brand, so we assume a 25g scoop. Check your label.
Quick Reference
| Breakfast | Protein | Time |
|---|---|---|
| Steak and eggs | 57g | 15 minutes |
| Egg and chicken breakfast wrap | 43g | 10 minutes |
| Protein overnight oats | 38g | 5 minutes, night before |
| Protein coffee and peanut butter toast | 33g | 5 minutes |
| Egg muffin cups (3) | 33g | Make ahead |
| Turkey sausage and eggs | 30g | 10 minutes |
| Greek yogurt bowl | 30g | 2 minutes |
| Tofu and black bean scramble | 30g | 10 minutes |
| Three egg scramble with cheese and toast | 29g | 5 minutes |
| Smoked salmon bagel | 28g | 3 minutes |
| Cottage cheese and fruit | 28g | 1 minute |
| Ready to drink protein shake | 30g | No prep |
Why Protein at Breakfast Helps
In a study of teenage girls with overweight who usually skipped breakfast, a breakfast with about 35g of protein reduced hunger and evening snacking more than a normal protein breakfast Leidy et al., American Journal of Clinical Nutrition, 2013.
Eating protein in the morning also spreads your intake across the day. Getting 25 to 40g at each meal is easier than trying to eat most of your daily protein at dinner.
Under 5 Minutes
Greek Yogurt Bowl: 30g
- 1 cup nonfat plain Greek yogurt (245g): 25g
- 1oz chia seeds (about 2 tablespoons heaped): 5g
- Berries and a little honey
Higher protein yogurt cups can push this past 30g on their own. See the yogurts with the most protein.
Cottage Cheese and Fruit: 28g
- 1 cup lowfat cottage cheese (226g): 28g
- Peaches, pineapple or berries on top
Smoked Salmon Bagel: 28g
- 1 medium plain bagel: 11g
- 3oz smoked salmon: 16g
- 2 tablespoons cream cheese: 2g
Protein Coffee and Peanut Butter Toast: 33g
- Protein coffee with one scoop of whey: 25g
- 1 slice whole wheat bread: 4g
- 1 tablespoon peanut butter: 4g
Ready to Drink Protein Shake: 30g
The fastest option. Many shakes deliver 30g for 130 to 160 calories. Compare them in the protein shake rankings.
10 to 15 Minutes
Three Egg Scramble With Cheese and Toast: 29g
- 3 large eggs: 19g
- 1oz cheddar: 6g
- 1 slice whole wheat toast: 4g
Turkey Sausage and Eggs: 30g
- 2 large eggs: 13g
- 2oz cooked turkey sausage: 14g
- 1 slice whole wheat toast: 4g
Egg and Chicken Breakfast Wrap: 43g
- 2 large eggs, scrambled: 13g
- 3oz cooked chicken breast: 26g
- 1 flour tortilla: 4g
- Spinach and salsa
Tofu and Black Bean Scramble: 30g
- 1 cup firm tofu, crumbled (252g): 23g
- 1/2 cup black beans: 7g
- Turmeric, garlic and spinach
A good choice without eggs or dairy. More options in our guide to protein in plant foods.
Steak and Eggs: 57g
- 150g (about 5oz) cooked lean top sirloin: 44g
- 2 large eggs: 13g
Make Ahead
Protein Overnight Oats: 38g
- 1/2 cup rolled oats (40g): 5g
- 1 scoop whey protein: 25g
- 1 cup 1% milk: 8g
- Mix the night before and refrigerate
Egg Muffin Cups: 11g Each
- Whisk 6 large eggs with 3oz shredded cheddar and 4 slices of chopped deli ham
- Add diced peppers and spinach
- Pour into 6 muffin cups and bake at 375°F (190°C) for about 20 minutes
Each muffin has about 11g of protein, so three make a 33g breakfast. They keep in the fridge for 4 days.
A Note on Protein Balls
Protein balls are often sold as a breakfast option, but a batch made with 1 cup oats, 1/2 cup peanut butter and one scoop of protein powder only gives about 6g per ball. They work as a snack. Pair them with Greek yogurt or a shake for breakfast.
How Much Protein Should Breakfast Have?
Aim for 25 to 40g. That covers about a third of most daily targets. Find yours with the protein calculator.
If you are on a GLP-1 and full quickly, start with the most protein dense options: Greek yogurt, cottage cheese or a shake. See our GLP-1 high protein meal plan.
Log It in Seconds
Every breakfast here is easy to log in Protein Pal. Search for the food, or save your usual breakfast and log it with one tap tomorrow. It is free to download, and manual logging is free. Photo scanning is part of Pro. Available on iPhone and Android.
Related Reading
Frequently Asked Questions
- What breakfast has the most protein?
- Steak and eggs is the highest on our list at about 57g (150g of cooked lean sirloin plus two eggs). For everyday mornings, an egg and chicken wrap gives about 43g and protein overnight oats about 38g.
- How can I get 30g of protein at breakfast?
- A cup of nonfat Greek yogurt with an ounce of chia seeds (30g), a cup of cottage cheese (28g), two eggs with 2oz of turkey sausage and toast (30g), or a 30g ready to drink protein shake.
- How much protein should I eat at breakfast?
- Aim for 25 to 40g. That is roughly a third of most daily targets and has been shown to reduce hunger later in the day compared with a low protein breakfast.
- What is a high protein breakfast without eggs?
- Greek yogurt (25g per cup), cottage cheese (28g per cup), protein overnight oats (about 38g), a smoked salmon bagel (about 28g) or a tofu and black bean scramble (about 30g).
- How much protein is in 3 eggs?
- Three large eggs have about 19g of protein, based on USDA data of about 6.3g per large egg.
- Are protein balls a good breakfast?
- Usually not on their own. A typical recipe gives about 6g of protein per ball. They work better as a snack, or alongside Greek yogurt or a shake.