Healthy Food

20 High Protein Breakfast Ideas

February 21, 2025
Ebram R.

Start your day with these high protein breakfast ideas made from healthy whole food protein sources! From quick smoothie bowls to savory scrambles, we’ve got the recipes to keep you full and energized all morning long.

20 High Protein Breakfast Ideas

Looking for satisfying high protein breakfast recipes to start the day? As cookbook authors and recipe experts, we are passionate about creating dishes that are both nutritious and flavorful using healthy protein sources.

In this post, Alex and I are sharing our top high protein breakfast ideas to start the day, including smoothie bowls, scrambles, sandwiches, tacos, and more! We’ve also included some information from the Mayo Clinic that may change the way you think about protein. Keep reading!

What is a high protein breakfast?

The Mayo Clinic recommends to consume 15–30 grams of protein at each meal. Interestingly, more is not better. Studies show eating more than 40 grams in one sitting is no more beneficial than consuming 15-30 grams in a meal. So, there’s no benefit in eating more protein than you need!

The same article indicates the average adult needs 60 grams per day, or around 70 to 90 grams if you’re over 40 years old. If you eat high protein meals for lunch, dinner, and snacks, it’s likely you may only need about 10 to 15 grams protein at breakfast!

What are the healthiest protein sources?

The Mayo Clinic, the best ways to get protein are eating whole foods (not protein powder or supplements), like the following:

  • Fish or seafood
  • Lean meats, such as skinless, white-meat chicken or turkey
  • Egg whites
  • Low-fat dairy
  • Plant based protein like soy, nuts, seeds, beans and lentils

High protein breakfast ideas—recipe list

Yogurt Bowls

Need a quick and healthy high protein breakfast or snack idea? This satisfying yogurt bowl is packed with protein, fiber, and flavor—and easy to customize with your favorite toppings. It’s especially fun to make a DIY yogurt bowl bar as a low-stress way to serve guests!

31 g protein per serving

Breakfast Burrito

This genius breakfast burrito recipe is irresistibly satisfying and so easy to whip up! It’s got massive savory flavor and a good amount of protein to boot.

25 g protein per serving

Cottage Cheese Breakfast Bowls

These cottage cheese breakfast bowls are a healthy and easy breakfast! Top them with berries or apple, cinnamon, and dollop of nut butter for even more protein.

20 g protein per serving

Cottage Cheese Pancakes

Want a protein-packed, fluffy pancake recipe? This cottage cheese pancakes recipe is a deliciously healthy twist on the breakfast classic, perfect for satisfying your morning cravings.

14 g protein for 2 pancakes

Vanilla Protein Smoothie

This vanilla protein smoothie is creamy, lightly fruity, and packed with protein! It’s the perfect healthy breakfast or post-workout snack.

13 g protein per serving

Breakfast Quinoa Bowl

This breakfast quinoa bowl is a hearty and healthy way to start the day! Load up this whole grain with tasty toppings.

15 g protein per serving (with 1 ½ tablespoons almond butter)

Smoked Salmon Toast

Smoked salmon toast is ideal for a high protein breakfast or brunch! This simple idea is a study in contrasts of flavor and texture.

20 g protein per serving

Easy Egg Tacos

You won’t believe the flavor in these fast and easy egg tacos! The vegetarian “taco meat” filling works for any meal of the day, but we love it as a filling high protein breakfast idea.

15 g protein per serving (2 tacos)

Smoothie Bowl

Here’s how to make a smoothie bowl! These tips and tricks make it easy to whip up this tasty high protein breakfast.

16 g protein per serving

Ricotta Pancakes

This ricotta pancakes recipe is light and fluffy: perfect for weekend breakfasts! Adding cheese makes the best texture for pancakes.

20 g protein for 2 pancakes

Smoked Salmon Omelette

This smoked salmon omelette recipe makes a special breakfast or brunch! Bursting with flavor, it takes minutes to make.

20 g protein per serving

Quick Breakfast Sandwich

This 5 minute breakfast sandwich recipe makes mornings easy! Fluffy, cheesy eggs pair perfectly with a slather of smoky mayo.

23 g protein per serving

Oatmeal Smoothie

This vanilla protein smoothie is creamy, lightly fruity, and packed with protein! It’s the perfect healthy breakfast or post-workout snack.

16 g protein per serving

Cottage Cheese Toast

Need a 5 minute high protein breakfast or lunch? Cottage cheese on toast is an easy lunch idea or snack using this high protein cheese!

14.5 g protein per serving

Scrambled Eggs with Cottage Cheese

Try scrambled eggs with cottage cheese as a healthy breakfast idea! The cheese adds protein and irresistibly savory flavor.

18 g protein (for the 1 large serving)

Yogurt Parfaits

Here’s a deliciously easy breakfast and brunch idea: the Yogurt Parfait! This layered cup looks fancy but takes minutes to make.

10 g protein per serving; add 5 g protein with 1 ½ tablespoons nut butter

Breakfast Quesadilla

Need a quick breakfast or dinner? Try this tasty breakfast quesadilla recipe with scrambled eggs and cheddar! It’s done in under 15 minutes.

15 g protein per serving

Crustless Quiche with Spinach

This crustless quiche with spinach is an easy recipe that’s perfect for brunch! The savory flavor will impress everyone.

15 g protein for 1 ½ slices

Greek Yogurt Smoothie

Here’s how to make the best yogurt smoothie! This tasty protein-packed puree features frozen fruit and creamy Greek yogurt.

18 g protein per serving

Print

High Protein Breakfast Bowls (& More Ideas!)

Yogurt Bowl
Save Recipe Recipe Saved (function(){ function initGrowMeSdk() { if (!window.growMe) { window.growMe = function (e) { window.growMe._.push(e); } window.growMe._ = []; } } initGrowMeSdk(); window.growMe(function() { function updateFavoriteButtonState(isFavorite) { document.querySelectorAll(‘.tasty-recipes-mediavine-button’).forEach(function(el) { el.querySelector(‘.tasty-recipes-saved’).style.display = isFavorite ? null : ‘none’; el.querySelector(‘.tasty-recipes-not-saved’).style.display = isFavorite ? ‘none’ : null; }); } document.querySelectorAll(‘.tasty-recipes-mediavine-button’).forEach(function(el) { el.addEventListener(‘click’, function() { window.growMe.addBookmark(); }); }); window.growMe.on(‘isBookmarkedChanged’, function(data) { updateFavoriteButtonState(data.isBookmarked); }); var isBookmarked = window.growMe.getIsBookmarked(); updateFavoriteButtonState(isBookmarked); }); }())
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Need a quick and healthy breakfast or snack idea? This satisfying yogurt bowl is packed with protein, fiber, and flavor—and easy to customize with your favorite toppings. It’s especially fun to make a DIY yogurt bowl bar as a low-stress way to serve guests!

  • Author: Sonja Overhiser
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 1
  • Category: Breakfast
  • Method: No Cook
  • Cuisine: High Protein
  • Diet: Vegetarian

Ingredients

  • 1 cup Greek yogurt
  • 1/2 to 1 tablespoon maple syrup or honey, plus more to taste if desired
  • ½ teaspoon vanilla extract
  • 1 handful blueberries, blackberries, or raspberries
  • 1 handful sliced strawberries
  • 1 handful dried cherries or cranberries (optional)
  • 1 dollop almond butter or peanut butter
  • 1 tablespoon roasted salted pepitas (optional)
  • 1 handful granola or chopped pecans
  • More topping ideas: chopped apples, pineapple, banana slices, pear slices, peaches, mango, chia seeds, bee pollen, cashews, hazelnuts, almonds, toasted coconut, etc.
  •  

Instructions

  1. Mix the Greek yogurt with the maple syrup and vanilla extract.
  2. Prepare the fruit, as desired.
  3. Place the yogurt in a bowl, then sprinkle and drizzle with all toppings. Add another drizzle of honey or maple syrup, as desired. 

Notes

Try these seasonal variations:

Pumpkin yogurt bowl: To 1 cup Greek yogurt add ¼ cup canned pumpkin, 2 tablespoons maple syrup, and ½ teaspoon each vanilla extract and cinnamon (or pumpkin pie spice). Top with pepitas or pecans.

Apple crisp yogurt bowl: Top the yogurt with sliced apples or homemade applesauce, a sprinkle of cinnamon, and homemade granola.

Strawberry rhubarb bowl: Top the yogurt with rhubarb compote, fresh strawberries, chopped pistachios, and a drizzle of honey.

Peaches and cream yogurt bowl: Add ripe sliced peaches or peach compote, chopped pecans or homemade granola, and fresh mint sprigs.

(function(){ window.addEventListener( ‘message’, function( event ){ if ( ( ‘https://nutrifox.com’ !== event.origin && ‘https://nutrifox.test’ !== event.origin ) || typeof event.data !== ‘string’ ) { return; } var payload = JSON.parse( event.data ); switch ( payload.event ) { case ‘setHeight’: var iframe = document.getElementById( ‘nutrifox-label-‘ + payload.recipeId ); iframe.style.height = payload.height + ‘px’; break; } } ); }());

Did you love this recipe?

Get our free newsletter with all of our best recipes!

window.trCommon={“minRating”:6,”ajaxurl”:”https:\/\/www.acouplecooks.com\/wp-admin\/admin-ajax.php”,”ratingNonce”:””,”postId”:168982}; window.TastyRecipes = window.TastyRecipes || {}; window.TastyRecipes.smoothScroll = { init() { window.addEventListener( ‘click’, e => { let anchor = e.target; if ( ! anchor.classList.contains( ‘tasty-recipes-scrollto’ ) ) { if ( anchor.tagName === ‘A’ ) { return; } anchor = anchor.closest( ‘a’ ); if ( ! anchor || ! anchor.classList.contains( ‘tasty-recipes-scrollto’ ) ) { return; } } const elementHref = anchor.getAttribute( ‘href’ ); if ( ! elementHref ) { return; } e.preventDefault(); this.goToSelector( elementHref ); }); }, goToSelector( selector ) { const element = document.querySelector( selector ); if ( ! element ) { return; } element.scrollIntoView( { behavior: ‘smooth’ } ); history.pushState( {}, ”, selector ); } }; (function( callback ) { if ( document.readyState !== ‘loading’ ) { callback(); } else { window.addEventListener( ‘load’, callback ); } })(() => { window.TastyRecipes.smoothScroll.init(); }); window.TastyRecipes = window.TastyRecipes || {}; window.TastyRecipes.cookMode = { wakeLockApi: false, wakeLock: false, cookModeSelector: ‘.tasty-recipes-cook-mode’, init() { if (“wakeLock” in navigator && “request” in navigator.wakeLock) { this.wakeLockApi = navigator.wakeLock; } const cookModes = document.querySelectorAll(this.cookModeSelector); if (cookModes.length > 0) { for (const cookMode of cookModes) { if (this.wakeLockApi) { cookMode.querySelector(‘input[type=”checkbox”]’).addEventListener(“change”, event => { this.checkboxChange(event.target); }, false); } else { cookMode.style.display = “none”; } } } }, checkboxChange(checkbox) { if (checkbox.checked) { this.lock(); } else { this.unlock(); } }, setCheckboxesState(state) { const checkboxes = document.querySelectorAll(this.cookModeSelector + ‘ input[type=”checkbox”]’); for (const checkbox of checkboxes) { checkbox.checked = state; } }, async lock() { try { this.wakeLock = await this.wakeLockApi.request(“screen”); this.wakeLock.addEventListener(“release”, () => { this.wakeLock = false; this.setCheckboxesState(false); }); this.setCheckboxesState(true); } catch (error) { this.setCheckboxesState(false); } }, unlock() { if (this.wakeLock) { this.wakeLock.release(); this.wakeLock = false; } this.setCheckboxesState(false); } }; (function(callback) { if (document.readyState !== “loading”) { callback(); } else { document.addEventListener(“DOMContentLoaded”, callback); } })(() => { window.TastyRecipes.cookMode.init(); }); window.TastyRecipes = window.TastyRecipes || {}; window.TastyRecipes.staticTooltip = { element: null, tooltipElement: null, deleting: false, init( element ) { if ( this.deleting ) { return; } this.element = element; this.buildElements(); }, destroy() { if ( ! this.tooltipElement || this.deleting ) { return; } this.deleting = true; this.tooltipElement.classList.remove( ‘opened’ ); setTimeout( () => { this.tooltipElement.remove(); this.deleting = false; }, 500 ); }, buildElements() { const tooltipElement = document.createElement( ‘div’ ); tooltipElement.classList.add( ‘tasty-recipes-static-tooltip’); tooltipElement.setAttribute( ‘id’, ‘tasty-recipes-tooltip’ ); const currentTooltipElement = document.getElementById( ‘tasty-recipes-tooltip’ ); if ( currentTooltipElement ) { document.body.replaceChild( tooltipElement, currentTooltipElement ); } else { document.body.appendChild( tooltipElement ); } this.tooltipElement = document.getElementById( ‘tasty-recipes-tooltip’ ); }, show() { if ( ! this.tooltipElement ) { return; } const tooltipTop = this.element.getBoundingClientRect().top + window.scrollY – 10 // 10px offset. – this.tooltipElement.getBoundingClientRect().height; const tooltipLeft = this.element.getBoundingClientRect().left – ( this.tooltipElement.getBoundingClientRect().width / 2 ) + ( this.element.getBoundingClientRect().width / 2 ) – 1; const posLeft = Math.max( 10, tooltipLeft ); this.maybeRemoveTail( posLeft !== tooltipLeft ); this.tooltipElement.setAttribute( ‘style’, ‘top:’ + tooltipTop + ‘px;left:’ + posLeft + ‘px;’ ); this.tooltipElement.classList.add( ‘opened’ ); }, maybeRemoveTail( removeTail ) { if ( removeTail ) { this.tooltipElement.classList.add( ‘tr-hide-tail’ ); } else { this.tooltipElement.classList.remove( ‘tr-hide-tail’ ); } }, changeMessage( message ) { if ( ! this.tooltipElement ) { return; } this.tooltipElement.innerHTML = message; } }; window.TastyRecipes.ajax = { sendPostRequest( url, data, success, failure ) { const xhr = new XMLHttpRequest(); xhr.open( ‘POST’, url, true ); xhr.send( this.preparePostData( data ) ); xhr.onreadystatechange = () => { if ( 4 !== xhr.readyState ) { return; } if ( xhr.status === 200 ) { success( JSON.parse( xhr.responseText ) ); return; } failure( xhr ); }; xhr.onerror = () => { failure( xhr ); }; }, preparePostData( data ) { const formData = new FormData(); for ( const key in data ) { formData.append( key, data[key] ); } return formData; }, }; window.TastyRecipes.ratings = { defaultRating: 0, currentRatingPercentage: 100, savingRating: false, init( minRating ) { this.minRating = minRating; this.formWatchRating(); this.closeTooltipWhenClickOutside(); this.addBodyClassBasedOnSelectedRating(); this.backwardCompFormRatingPosition(); }, formWatchRating() { const ratings = document.querySelectorAll(‘.tasty-recipes-no-ratings-buttons [data-rating]’); if ( ratings.length { event.preventDefault(); this.defaultRating = event.target.closest( ‘.checked’ ).dataset.rating; this.setCheckedStar( event.target ); this.maybeSendRating( this.defaultRating, event.target ); this.setRatingInForm( this.defaultRating ); } ); } }, closeTooltipWhenClickOutside() { window.addEventListener( ‘click’, e => { // Bailout (don’t remove the tooltip) when the clicked element is a rating star, or it’s the tooltip itself. if ( e.target.closest( ‘.tasty-recipes-rating’ ) || e.target.classList.contains( ‘tasty-recipes-static-tooltip’ ) ) { return; } window.TastyRecipes.staticTooltip.destroy(); } ); }, setRatingInForm( rating ) { const ratingInput = document.querySelector( ‘#respond .tasty-recipes-rating[value=”‘ + rating + ‘”]’ ); if ( ! ratingInput ) { return; } ratingInput.click(); }, addBodyClassBasedOnSelectedRating() { const ratingInputs = document.querySelectorAll( ‘input.tasty-recipes-rating’ ); if ( ! ratingInputs ) { return; } for ( const ratingInput of ratingInputs ) { ratingInput.addEventListener( ‘click’, currentEvent => { const selectedRating = currentEvent.target.getAttribute( ‘value’ ); this.handleBodyClassByRating( selectedRating ); this.toggleCommentTextareaRequired( selectedRating ); } ); } }, handleBodyClassByRating( rating ) { if ( rating < this.minRating ) { document.body.classList.remove( 'tasty-recipes-selected-minimum-rating' ); return; } document.body.classList.add( 'tasty-recipes-selected-minimum-rating' ); }, toggleCommentTextareaRequired( rating ) { const commentTextarea = document.getElementById( 'comment' ); if ( ! commentTextarea ) { return; } if ( rating { window.TastyRecipes.staticTooltip.changeMessage( response.data.message ); window.TastyRecipes.staticTooltip.show(); this.updateAverageText( response.data, recipeCardElement ); this.maybeFillCommentForm( response.data ); // Hide the tooltip after 5 seconds. setTimeout( () => { this.maybeResetTooltip( recipeCardElement, response.data, rating ); }, 5000 ); }, () => { this.resetTooltip( recipeCardElement ); } ); }, updateAverageText( data, recipeCardElement ) { if ( ! data.average ) { return; } this.setRatingPercent( data ); if ( ! data.count ) { return; } const quickLink = document.querySelector( ‘.tasty-recipes-rating-link’ ); if ( quickLink ) { this.setTextInContainer( quickLink, data ); this.setPartialStar( quickLink ); } const cardStars = recipeCardElement.querySelector( ‘.tasty-recipes-ratings-buttons’ ); cardStars.dataset.trDefaultRating = data.average; this.setTextInContainer( recipeCardElement.querySelector( ‘.tasty-recipes-rating’ ), data ); }, setTextInContainer( container, data ) { if ( ! container ) { return; } if ( data.label ) { const ratingLabelElement = container.querySelector( ‘.rating-label’ ); if ( ratingLabelElement ) { ratingLabelElement.innerHTML = data.label; } return; } const averageElement = container.querySelector( ‘.average’ ); if ( averageElement ) { averageElement.textContent = data.average; } const countElement = container.querySelector( ‘.count’ ); if ( countElement ) { countElement.textContent = data.count; } }, setPartialStar( container ) { const highestStar = container.querySelector( ‘[data-rating=”‘ + Math.ceil( this.defaultRating ) + ‘”]’ ); if ( highestStar ) { highestStar.dataset.trClip = this.currentRatingPercentage; } }, setRatingPercent( data ) { this.defaultRating = data.average.toFixed( 1 ); const parts = data.average.toFixed( 2 ).toString().split( ‘.’ ); this.currentRatingPercentage = parts[1] ? parts[1] : 100; if ( this.currentRatingPercentage === ’00’ ) { this.currentRatingPercentage = 100; } }, setCheckedStar( target ) { const cardRatingContainer = target.closest( ‘.tasty-recipes-ratings-buttons’ ); const selectedRatingElement = cardRatingContainer.querySelector( ‘[data-tr-checked]’ ); if ( selectedRatingElement ) { delete selectedRatingElement.dataset.trChecked; } const thisStar = target.closest( ‘.tasty-recipes-rating’ ); thisStar.dataset.trChecked = 1; thisStar.querySelector( ‘[data-tr-clip]’ ).dataset.trClip = 100; }, maybeFillCommentForm( data ) { if ( ! data.comment || ! data.comment.content ) { return; } const commentForm = document.querySelector( ‘#commentform’ ); if ( ! commentForm ) { return; } const commentBox = commentForm.querySelector( ‘[name=comment]’ ); if ( ! commentBox || commentBox.value ) { return; } // Add comment details for editing. commentBox.innerHTML = data.comment.content; if ( data.comment.name ) { commentForm.querySelector( ‘[name=author]’ ).value = data.comment.name; commentForm.querySelector( ‘[name=email]’ ).value = data.comment.email; } }, maybeResetTooltip( recipeCardElement, data, rating ) { if ( this.savingRating === rating ) { this.resetTooltip( recipeCardElement, data ); } }, resetTooltip( recipeCardElement, data ) { window.TastyRecipes.staticTooltip.destroy(); this.savingRating = false; // Reset the default rating. const cardRatingContainer = recipeCardElement.querySelector( ‘.tasty-recipes-ratings-buttons’ ); if ( cardRatingContainer ) { this.defaultRating = ( data && data.average ) ? data.average.toFixed(1) : cardRatingContainer.dataset.trDefaultRating; cardRatingContainer.dataset.trDefaultRating = this.defaultRating; this.resetSelectedStar( cardRatingContainer, data ); } }, resetSelectedStar( cardRatingContainer ) { const selectedRatingElement = cardRatingContainer.querySelector( ‘[data-rating=”‘ + Math.ceil( this.defaultRating ) + ‘”]’ ); if ( selectedRatingElement ) { selectedRatingElement.querySelector( ‘[data-tr-clip]’ ).dataset.trClip = this.currentRatingPercentage; selectedRatingElement.parentNode.dataset.trChecked = 1; } const previousSelectedElement= cardRatingContainer.querySelector( ‘[data-tr-checked]’ ); if ( previousSelectedElement ) { const currentSelectedRating = previousSelectedElement.querySelector(‘[data-rating]’); if ( currentSelectedRating !== selectedRatingElement ) { delete previousSelectedElement.dataset.trChecked; } } }, backwardCompFormRatingPosition() { const ratingsButtons = document.querySelector( ‘#respond .tasty-recipes-ratings-buttons, #tasty-recipes-comment-rating .tasty-recipes-ratings-buttons’ ); if ( ! ratingsButtons ) { return; } const ratingsButtonsStyles = window.getComputedStyle(ratingsButtons); if ( ! ratingsButtonsStyles.display.includes( ‘flex’ ) ) { ratingsButtons.style.direction = ‘rtl’; } if ( typeof tastyRecipesRating !== ‘undefined’ ) { // Select the rating that was previously selected in admin. ratingsButtons.querySelector( ‘.tasty-recipes-rating[value=”‘ + tastyRecipesRating + ‘”]’ ).checked = true; } const ratingSpans = ratingsButtons.querySelectorAll( ‘.tasty-recipes-rating’ ); for (const ratingSpan of ratingSpans) { ratingSpan.addEventListener( ‘click’, event => { if ( ratingSpan === event.target ) { return; } ratingSpan.previousElementSibling.click(); } ); } } }; (function(callback) { if (document.readyState !== “loading”) { callback(); } else { window.addEventListener( ‘load’, callback ); } })(() => { window.TastyRecipes.ratings.init( window.trCommon ? window.trCommon.minRating : 4 ); });

Leave a Reply

Your email address will not be published. Required fields are marked *