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26 High Protein Breakfast Ideas to Kick Off Your Day

If mornings are hard for you and you find you’re ravenous by 10, try these high protein breakfast ideas to stay full for hours.

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High Protein Breakfast Recipes

From high protein overnight oats to egg casseroles, these high protein breakfast foods are just what you need to stay on track with your day. Whether you’re eating for energy, or looking for a high protein breakfast for weight loss.

Why should you prioritize protein at breakfast?

You may remember being taught protein as the building blocks of life, which is true but it’s so much more.

Protein takes longer to break down during digestion, which helps you stay fuller for longer. It also has a higher T.E.F (Thermic Effect of Food). The thermic effect of food means your body uses more calories to process the protein than carbohydrates and fat.

In addition, when you pair a carbohydrate with a protein and fat, it takes longer to digest the whole meal which not only keeps your satisfied longer but it also helps balance your blood sugar (this is also because of the fiber in the carbohydrate).

An example of this would be fruit with greek yogurt, some honey, and walnuts or the chicken apple breakfast sausages with english muffins and cheese.

If you’re looking for another collection of high protein recipes for meal prep or on the go, check out these high protein snack ideas.

Meal prepping? Check out these 45 Easy Macro Friendly Meal Prep Recipes.

How much protein should you have at breakfast?

Honestly, there is no hard rule but I personally aim for 20 grams.

Most of the recipes below have 20 grams or more, the ones that don’t can be paired with more food (like the chicken breakfast sausage).

Sometimes, I can’t stomach a breakfast first thing in the morning. So I usually have a protein bar (read about my favorite protein bar) with my coffee, workout, and then have a high protein breakfast after.

High Protein Breakfast Ideas

Chicken Apple Breakfast Sausage
Chicken apple breakfast sausage is a tasty and healthy breakfast recipe. Not only are these homemade sausage patties Whole30 but they're also low carb and paleo friendly. They work with the the 21 Day Fix and portion container system as well. You'll love this easy breakfast recipe for meal prep.
Click here for the recipe
homemade chicken apple sausage in a cast iron skillet and plated with apples Pin
Lemon Poppyseed Overnight Oats
This healthy recipe for meal prep lemon poppyseed overnight oats is so easy! All you have to do it put the ingredients in a jar, stir it, cover, and refrigerate and you have a grab and go breakfast for the week. Gluten free and made with greek yogurt for a boost of protein.
Click here for the recipe
slices of lemon in mason jars with overnight oats being made Pin
Cheesy Baked Egg Casserole
This Cheesy Baked Egg Casserole is perfect for breakfast or brunch.
Click here for the recipe
Cheesy Baked Egg CasserolePin
Protein Green Smoothie Recipe
This Green Smoothie with Protein Powder is a great addition to your morning breakfast routine. This healthy drink is packed with healthy whole food ingredients, ready in less than 5 minutes, and is nutritionally balanced enough to keep you full all morning!
Click here for the recipe
Protein Green Smoothie RecipePin
Chocolaty Protein Brownie Mug Cake
This incredibly delicious chocolaty protein brownie mug cake has all the decadence of a rich fudgy brownie while still keeping your macros in check.
Click here for the recipe
Chocolaty Protein Brownie Mug CakePin
Protein Packed Berry Smoothie Recipe
This protein-packed berry smoothie makes a terrific on the go breakfast. This berry smoothies recipe is vegan and dairy free.
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Protein Packed Berry Smoothie RecipePin
Healthy Peanut Butter Banana Smoothie | EASY 5-Minute Recipe!
This healthy peanut butter banana smoothie is a quick and easy breakfast or snack. A great post-workout drink and kid-friendly, too!
Click here for the recipe
Healthy Peanut Butter Banana Smoothie | EASY 5-Minute Recipe!Pin
High-Protein Overnight Oats
These high-protein overnight oats are packed with protein and taste absolutely amazing! They are perfect for meal prepping and are an easy, nutritious way to start your day.
Click here for the recipe
High-Protein Overnight OatsPin
Blueberry Vanilla Protein Oatmeal {These Proats are loaded with protein & packed with flavor!}
Proats are the perfect way to start your day! This Blueberry Vanilla Protein Oatmeal recipe is an excellent way to add protein to your breakfast. Creamy, delicious protein powder oatmeal mixed with fresh blueberries will help keep you full well past lunchtime!
Click here for the recipe
Blueberry Vanilla Protein Oatmeal {These Proats are loaded with protein & packed with flavor!}Pin
Pumpkin Spice Overnight Oats with Peanut Butter
This easy recipe for Pumpkin Spice Overnight Oats is made with almond milk and can be customized based on your preferences: chia seeds, pumpkin puree, MCT powder, even coffee can be added!
Click here for the recipe
Pumpkin Spice Overnight Oats with Peanut ButterPin
Healthy Breakfast Meal Prep Sandwiches
These Healthy Breakfast Meal Prep Sandwiches are delicious and convenient- loaded with eggs, veggies, bacon, and cheese on an English muffin.
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Healthy Breakfast Meal Prep SandwichesPin
Denver Omelette (AKA Western Omelette)
This Denver omelette is a classic way to start your day from the west. It’s a breakfast fit for cowboys.
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Denver Omelette (AKA Western Omelette)Pin
Hash Brown Egg Casserole
This hash brown egg casserole is full of ham, veggies and cheese, all baked to perfection. The perfect breakfast option for a special occasion!
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Hash Brown Egg CasserolePin
Sausage Egg Casserole
This sausage egg casserole is loaded with plenty of hearty sausage, potato tots and cheese, all baked together to golden brown perfection.
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Sausage Egg CasserolePin
Bacon Breakfast Casserole
Combine all of your breakfast favorites in this hot, cheesy Bacon Breakfast Casserole! It bakes up in 35 minutes, so you can serve it any day of the week.
Click here for the recipe
Bacon Breakfast CasserolePin
Low Carb Breakfast Casserole with Roast Vegetables – The Jam Jar Kitchen
This delicious low carb breakfast casserole combines the traditional eggs, sausage, & cheese with roasted broccoli, mushrooms & bell peppers.
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Low Carb Breakfast Casserole with Roast Vegetables - The Jam Jar KitchenPin
Gluten-Free Egg Casserole with Salmon & Tomato
Love the concept of a crustless salmon quiche? This gluten-free egg casserole with salmon, dill, basil, and tomato is for you!
Click here for the recipe
Gluten-Free Egg Casserole with Salmon & TomatoPin
Chorizo and Eggs
Delicious, spicy and filling, chorizo and eggs is a Mexican twist on boring old breakfast standards. Eat as is or add to warm tortillas!
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Chorizo and EggsPin
Monte Cristo Sandwich Recipe
This Monte Cristo sandwich recipe is a delicious treat featuring ham and bacon with a blueberry dip that will leave your taste buds tingling!
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Monte Cristo Sandwich RecipePin
Vegan Tofu Scramble Breakfast (WFPB, Oil-Free)
This vegan tofu scramble is the perfect plant-based breakfast! It is oil-free, gluten-free and pairs well with many vegetables.
Click here for the recipe
Vegan Tofu Scramble Breakfast (WFPB, Oil-Free)Pin
Keto Crustless Quiche | High Protein Frittata Recipe Summer Yule Nutrition
Is crustless quiche keto friendly? This low calorie high protein frittata definitely is! This low carb recipe makes a tasty healthy breakfast
Click here for the recipe
Keto Crustless Quiche | High Protein Frittata Recipe Summer Yule NutritionPin
Baked Protein Oatmeal (with a Secret Ingredient!)
We’re going to “beef” up the nutrition of your morning oats. You KNOW you are curious about this baked protein oatmeal recipe!
Click here for the recipe
Baked Protein Oatmeal (with a Secret Ingredient!)Pin
3-Ingredient Oatmeal Cottage Cheese Protein Pancakes
Oatmeal Cottage Cheese Pancakes are filling and healthy. Loaded with protein they are the perfect breakfast and keep you full till lunch!
Click here for the recipe
3-Ingredient Oatmeal Cottage Cheese Protein PancakesPin
Banana Oat Pancakes
These easy Banana Oat Pancakes are a great way to start your day with simple healthy ingredients. Gluten and dairy free options included!
Click here for the recipe
Banana Oat PancakesPin
Quail Egg Breakfast Bake Peppers
Quail Egg Breakfast Bake Peppers – hash browns, breakfast sausage and melted Gouda topped with three nutrient-packed quail eggs. #sponsored
Click here for the recipe
Quail Egg Breakfast Bake PeppersPin
Dairy Free Egg Bites
These Dairy Free Egg Bites are copycat Starbucks sous vide egg bites but without the extra calories and cost. They’re a great meal prep breakfast idea that can be frozen and reheated quickly for an easy morning meal!
Click here for the recipe
Dairy Free Egg BitesPin

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