Here are 10 high-protein breakfast ideas that’ll keep you full and energized all morning — each packed with at least 20g of protein and made with simple ingredients:
🍳 1. Greek Yogurt Parfait with Berries & Nuts
Ingredients: Nonfat Greek yogurt, mixed berries, chia seeds, and almonds or walnuts.
Protein: ~25g
Tip: Layer in a jar for a grab-and-go breakfast.
🥚 2. Veggie Omelet with Cheese
Ingredients: 3 eggs (or 2 eggs + 2 egg whites), spinach, bell peppers, and feta or cheddar cheese.
Protein: ~28g
Tip: Make it in a skillet and add a slice of whole-grain toast for fiber.
🥣 3. Protein Oatmeal (“Proats”)
Ingredients: Rolled oats cooked in milk, stirred with a scoop of protein powder and topped with banana slices.
Protein: ~30g
Tip: Chocolate or vanilla protein powder makes it taste like dessert.
🍗 4. Cottage Cheese Bowl
Ingredients: 1 cup cottage cheese, berries, and a sprinkle of granola or flaxseed.
Protein: ~25g
Tip: Great sweet or savory—add cherry tomatoes and cucumber for a savory version.
🥑 5. Avocado Toast with Eggs
Ingredients: Whole-grain toast topped with mashed avocado and 2 poached or scrambled eggs.
Protein: ~22g
Tip: Add smoked salmon or turkey slices for extra protein.
🥤 6. High-Protein Smoothie
Ingredients: Protein powder, Greek yogurt, spinach, frozen berries, and almond milk.
Protein: ~30–35g
Tip: Prep smoothie packs in the freezer for fast mornings.
🌯 7. Breakfast Burrito
Ingredients: Whole-wheat tortilla, scrambled eggs, black beans, cheese, and salsa.
Protein: ~25g
Tip: Wrap in foil and reheat for meal prep.
🧇 8. Protein Waffles or Pancakes
Ingredients: Protein powder, egg, mashed banana, and oats or pancake mix.
Protein: ~25g per serving
Tip: Top with Greek yogurt and berries instead of syrup.
🧀 9. Turkey & Egg Muffin Cups
Ingredients: Eggs, turkey bacon, spinach, and shredded cheese baked in muffin tins.
Protein: ~20–25g per 2 muffins
Tip: Keep in the fridge and reheat for a quick work breakfast.
🍠 10. Sweet Potato & Chicken Breakfast Hash
Ingredients: Diced sweet potatoes, chicken breast or turkey sausage, and peppers sautéed together.
Protein: ~30g
Tip: Make a big batch and portion into containers for the week.
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