18 Easy High-Protein Breakfast Ideas

1. Spinach and Feta Omelets

Start your day with a protein-rich omelet that’s also packed with nutrients to support overall health. This recipe boosts muscle repair with high protein and provides essential vitamins and minerals from spinach.

Calories: 368 kcal 

Carbohydrates: 3 g

Protein: 17 g

Fat: 32 g 

Saturated Fat: 16 g 

Polyunsaturated Fat: 3 g

Monounsaturated Fat: 11 g

Trans Fat: 1 g

Cholesterol: 391 mg

Sodium: 569 mg

Potassium: 321 mg

Fiber: 1 g

Sugar: 2 g

Vitamin A: 3883 IU

Vitamin C: 10 mg

Calcium: 269 mg

Iron: 3 mg

2. Greek Yogurt Parfait

This parfait is not only delicious but also helps with digestion and muscle recovery. It delivers a creamy dose of protein and probiotics, plus antioxidants from berries and healthy fats from nuts.

Calories: 298 kcal 

Carbohydrates: 28 g

Protein: 21 g

Fat: 11 g

Saturated Fat: 3 g

Polyunsaturated Fat: 2 g

Monounsaturated Fat: 3 g

Cholesterol: 10 mg

Sodium: 78 mg

Potassium: 185 mg

Fiber: 4 g

Sugar: 16 g

Vitamin A: 122 IU

Vitamin C: 1 mg

Calcium: 225 mg

Iron: 1 mg

3. Protein Pancakes

Perfect for those who want a hearty breakfast that supports muscle growth without sacrificing taste. These pancakes offer a fluffy breakfast option with added protein to fuel your workout and keep you full longer.

Serving: 1 pancake

Calories: 159 kcal

Carbohydrates: 22 g

Protein: 10 g

Fat: 4 g

Sodium: 149 mg

Potassium: 156 mg

Fiber: 3 g

Vitamin A: 86 IU

Calcium: 111 mg

Iron: 2 mg

NET CARBS: 19 g

4. Avocado and Egg Toast

A nutritious toast that provides lasting energy and supports muscle maintenance. This recipe has 4 ways of combining protein-rich eggs with healthy fats from avocado for a balanced and filling meal.

Serving: 1 toast

Calories: 229 kcal

Carbohydrates: 23 g

Protein: 12 g

Fat: 10 g

Saturated Fat: 3 g

Cholesterol: 186 mg

Sodium: 223 mg

Fiber: 5 g

Sugar: 4 g

5. Quinoa Breakfast Bowl

Crustless quiche is a low-carb, protein-rich dish perfect for a quick, nutritious meal. It offers a high-protein, low-calorie option without the carbs from a traditional crust.

Calories: 242 kcal

Carbohydrates: 5 g

Protein: 16 g

Fat: 17 g

Saturated Fat: 7 g

Cholesterol: 246 mg

Sodium: 418 mg

Potassium: 325 mg

Fiber: 1 g

Sugar: 4 g

Vitamin A: 938 IU

Vitamin C: 8 mg

Calcium: 312 mg

Iron: 1 mg

6. Sheet Pan Eggs

A convenient, make-ahead breakfast that can be sliced into portions and easily reheated, ideal for busy mornings or meal prepping for the week. The sheet pan eggs is packed with protein from eggs and nutrients from assorted vegetables, this dish provides a balanced, muscle-supporting breakfast with minimal cleanup.

Serving: 1 g

Calories: 137 kcal

Carbohydrates: 1.4 g

Protein: 10.7 g

Fat: 9.6 g

Saturated Fat: 4 g

Cholesterol: 250.2 mg

Sodium: 155.6 mg

Fiber: 0.2 g

Sugar: 0.9 g

7. Cottage Cheese with Pineapple

A simple yet effective way to get a protein boost and enjoy a tasty, tropical breakfast. The cottage cheese provides high-quality protein while pineapple adds a refreshing sweetness and vitamin C.

Calories: 159 kcal

Carbohydrates: 15 g

Protein: 13 g

Fat: 5 g

Saturated Fat: 2 g

Polyunsaturated Fat: 1 g

Monounsaturated Fat: 1 g

Trans Fat: 1 g

Cholesterol: 19 mg

Sodium: 414 mg

Potassium: 210 mg

Fiber: 1 g

Sugar: 13 g

Vitamin A: 195 IU

Vitamin C: 7 mg

Calcium: 112 mg

Iron: 1 mg

8. Overnight Oats

Prepare this meal the night before for a convenient and nutritious breakfast option. Overnight Oats are packed with protein and fiber, these oats are great for muscle recovery and keeping you full throughout the morning.

Calories: 319 kcal

Carbohydrates: 50 g

Protein: 16 g

Fat: 10 g

Saturated Fat: 3 g

Polyunsaturated Fat: 4 g

Monounsaturated Fat: 2 g

Trans Fat: 0.02 g

Cholesterol: 17 mg

Sodium: 69 mg

Potassium: 451 mg

Fiber: 8 g

Sugar: 11 g

Vitamin A: 206 IU

Vitamin C: 0.2 mg

Calcium: 302 mg

Iron: 3 mg

9. Tofu Scramble

Perfect for a vegan or vegetarian option that still supports muscle growth and overall health. Tofu Scramble is a plant-based protein source with added vegetables for extra nutrients and flavor.

Serving: 1 serving

Calories: 288 kcal

Carbohydrates: 9 g

Protein: 24 g

Fat: 18 g

Saturated Fat: 2 g

Sodium: 600 mg

Potassium: 168 mg

Fiber: 4 g

Sugar: 1 g

Vitamin A: 31 IU

Calcium: 302 mg

Iron: 3 mg

10. Smoked Salmon and Cream Cheese Bagel

A classic, protein-rich breakfast that combines taste with health benefits. The smoked salmon and cream cheese bagel is a high in protein and omega-3 fatty acids, which support muscle health and cardiovascular function.

Calories: 577 kcal

Carbohydrates: 64 g

Protein: 26 g

Fat: 24 g

Saturated Fat: 12 g

Cholesterol: 75 mg

Sodium: 1325 mg

Potassium: 526 mg

Fiber: 4 g

Sugar: 5 g

Vitamin A: 941 IU

Vitamin C: 12 mg

Calcium: 108 mg

Iron: 3 mg

11. Chia Seed Pudding

A versatile and easy-to-make breakfast that’s perfect for busy mornings. Chia Seed Pudding is rich in protein, fiber, and healthy fats, providing sustained energy and muscle support.

Calories: 155 kcal

Carbohydrates: 16 g

Protein: 5 g

Fat: 9 g

Saturated Fat: 1 g

Polyunsaturated Fat: 6 g

Monounsaturated Fat: 1 g

Trans Fat: 0.03 g

Sodium: 167 mg

Potassium: 101 mg

Fiber: 9 g

Sugar: 6 g

Vitamin A: 13 IU

Vitamin C: 0.4 mg

Calcium: 302 mg

Iron: 2 mg

12. Egg White Muffins with Turkey Bacon

Ideal for a grab-and-go breakfast that supports muscle repair and provides essential nutrients. The egg white muffins with turkey bacon are low in fat and high in protein, with added vegetables for extra vitamins and minerals.

Serving: 2 muffins

Calories: 144 kcal

Carbohydrates: 4.5 g

Protein: 20 g

Fat: 4.5 g

Saturated Fat: 1.5 g

Cholesterol: 33 mg

Sodium: 502 mg

Fiber: 1 g

Sugar: 2 g

13. Peanut Butter Banana Smoothie

A quick, satisfying smoothie that’s great for pre- or post-workout nourishment. The peanut butter banana smoothie combines protein from peanut butter with potassium-rich bananas for energy and muscle recovery.

Serving: 1 smoothie

Calories: 380 kcal

Carbohydrates: 38 g

Protein: 20 g

Fat: 19 g

Saturated Fat: 4 g

Cholesterol: 5 mg

Potassium: 771 mg

Fiber: 6 g

Sugar: 21 g

Vitamin A: 76 IU

Vitamin C: 10 mg

Calcium: 349 mg

Iron: 1 mg

14. Breakfast Burrito

A filling breakfast that offers a variety of nutrients to support muscle growth and overall fitness. The breakfast burrito is packed with protein from eggs and sausage, plus healthy fats from avocado for a balanced meal.

Serving size: 1 burrito

Calories: 636 kcal

Fat: 44 g

Saturated fat: 15 g

Carbohydrates: 33 g

Sugar: 4 g

Fiber: 5 g

Protein: 30 g

Sodium: 1087 mg

Cholesterol: 259 mg

15. Apple Cinnamon Protein Oatmeal

A hearty oatmeal option that supports muscle recovery and keeps you full until your next meal. The apple cinnamon protein oatmeal provides protein and fiber with a comforting apple-cinnamon flavor for a satisfying breakfast.

Serving: 1 serving

Calories: 312 kcal

Carbohydrates: 39.7 g

Protein: 16.5 g

Fat: 11.7 g

Saturated Fat: 1.2 g

Polyunsaturated Fat: 0.9 g

Monounsaturated Fat: 2.4 g

Sodium: 238.6 mg

Potassium: 237.7 mg

Fiber: 8.5 g

Sugar: 11.8 g

Vitamin A: 194.5 IU

Vitamin C: 4.6mg

Calcium: 145mg

Iron: 3.8mg

16. Cottage Cheese and Avocado Toast

A delicious toast that supports muscle maintenance and offers a great start to your day. The cottage cheese and avocado toast is high in protein and healthy fats, combining cottage cheese with avocado for a creamy, nutritious breakfast.

Serving: 2 slices

Calories: 571 kcal

Carbohydrates: 41 g

Protein: 31 g

Fat: 33 g

Saturated Fat: 6 g

Polyunsaturated Fat: 9 g

Monounsaturated Fat: 14 g

Trans Fat: 0.04 g

Cholesterol: 182 mg

Sodium: 1011 mg

Potassium: 753 mg

Fiber: 10 g

Sugar: 7 g

Vitamin A: 738 IU

Vitamin C: 10 mg

Calcium: 220 mg

Iron: 6 mg

17. Egg White Bites with Red Pepper

Perfect for a grab-and-go breakfast or snack, these bites can be made in advance and offer a protein-packed start to your day with a burst of fresh, vibrant flavor. The egg white bites with red pepper is high in protein and low in fat, these egg white bites are enriched with the flavor and vitamins from red peppers, making them a nutritious and satisfying option.

Calories: 99 kcal

Carbohydrates: 2 g

Protein: 13 g

Fat: 4 g

Saturated Fat: 2 g

Polyunsaturated Fat: 0.1 g

Monounsaturated Fat: 1 g

Cholesterol: 15 mg

Sodium: 396 mg

Potassium: 169 mg

Fiber: 0.1 g

Sugar: 1 g

Vitamin A: 244 IU

Vitamin C: 3 mg

Calcium: 128 mg

Iron: 0.2 mg

18. Protein Baked Oats

A warm, baked oatmeal option that’s easy to prepare in advance, making it a convenient and filling breakfast that helps keep you full and focused. The protein baked oats offers a hearty serving of protein and fiber, combined with the comfort of baked oats. This dish supports muscle recovery and provides sustained energy throughout the morning.

Calories: 189 kcal

Carbohydrates: 17 g

Protein: 6 g

Fat: 12 g

Saturated Fat: 9 g

Polyunsaturated Fat: 1 g

Monounsaturated Fat: 1 g

Trans Fat: 1 g

Cholesterol: 30 mg

Sodium: 131 mg

Potassium: 129 mg

Fiber: 2 g

Sugar: 7 g

Vitamin A: 40 IU

Vitamin C: 2 mg

Calcium: 77 mg

Iron: 1 mg