High Protein Breakfast Ideas: 12 Recipes With 32 g+ Protein
If you want a breakfast that keeps you full and fits your numbers, protein is the place to start. This guide collects 12 high protein breakfasts with 32 g of protein or more, each with its calories, carbs and total time. They all come from our High Protein Cookbook, which has 200 recipes averaging about 32 g of protein and 350 calories.
Why a high protein breakfast?
Protein is the nutrient most associated with feeling full after a meal, which is why a breakfast built around eggs, Greek yogurt, cottage cheese or lean meat tends to last longer than one built around toast or cereal alone. It also supports muscle, which matters if you train. Needs vary from person to person, so if you are unsure how much protein is right for you, ask your doctor or a registered dietitian.
12 high protein breakfasts
| Recipe | Calories | Protein | Carbs | Total time |
|---|---|---|---|---|
| Greek Yogurt Protein Bowl | 410 | 35 g | 38 g | 5 min |
| Turkey Bacon & Egg White Scramble | 320 | 34 g | 6 g | 12 min |
| Protein Oatmeal with Banana | 395 | 32 g | 44 g | 10 min |
| Smoked Salmon Egg White Omelette | 340 | 37 g | 5 g | 12 min |
| Cottage Cheese Protein Pancakes | 450 | 38 g | 42 g | 15 min |
| Turkey & Spinach Wrap | 410 | 36 g | 30 g | 13 min |
| Protein Chia Pudding | 360 | 33 g | 32 g | 5 min |
| Tuna & Egg Breakfast Bowl | 390 | 37 g | 7 g | 12 min |
| Turkey Sausage Scramble | 410 | 38 g | 12 g | 15 min |
| Protein Smoothie Bowl | 400 | 34 g | 45 g | 5 min |
| Egg White & Cottage Cheese Omelette | 355 | 36 g | 8 g | 12 min |
| Chicken & Spinach Wrap | 430 | 37 g | 32 g | 13 min |
How to pick one
- Most protein: the Cottage Cheese Protein Pancakes and the Turkey Sausage Scramble both reach 38 g, with the Smoked Salmon Egg White Omelette, Tuna & Egg Breakfast Bowl and Chicken & Spinach Wrap at 37 g.
- Fewest calories: the Turkey Bacon & Egg White Scramble gives 34 g of protein for just 320 calories, and the Smoked Salmon Egg White Omelette gives 37 g for 340.
- Lowest carb: the Smoked Salmon Egg White Omelette (5 g), Turkey Bacon & Egg White Scramble (6 g) and Tuna & Egg Breakfast Bowl (7 g) are very low in carbohydrate.
- Fastest: the Greek Yogurt Protein Bowl, Protein Chia Pudding and Protein Smoothie Bowl take five minutes.
- Best on the go: the Turkey & Spinach Wrap and Chicken & Spinach Wrap travel well.
Tips for a better high protein breakfast
Weigh your protein sources, because yogurt, cottage cheese and meat are easy to over- or under-pour. Add vegetables such as spinach or tomatoes for volume and fibre without many calories. If you use protein powder, choose one you enjoy the flavour of, and check that it does not add far more sugar than the recipe assumes. Drink water or unsweetened tea with your breakfast, and remember that anything you add on the side counts toward your total.
A sample week of high protein breakfasts
Variety keeps a routine going. You could start the week with the Greek Yogurt Protein Bowl on a busy Monday, cook the Turkey Sausage Scramble midweek when you have a few more minutes, and make the Protein Chia Pudding the night before a hectic morning. Weekends are a good time for the Cottage Cheese Protein Pancakes. Rotating four or five favourites means you never have to think about breakfast, and every one of them gives you at least 32 g of protein.
Common breakfast mistakes
- Relying on carbohydrate alone. Cereal, toast and juice rarely carry much protein, so hunger tends to return quickly.
- Skipping the weigh-in. A scoop of yogurt or a handful of nuts can be far more than the recipe assumes.
- Forgetting the extras. Honey, nut butter and milk in coffee all add calories.
- Making it too complicated. The best breakfast is the one you will actually make on a weekday.
Meal prep ideas
Chia pudding and smoothie bowl bases can be prepped the night before. Egg-based scrambles and omelettes are best cooked fresh, but you can chop the vegetables and portion the meat in advance. Wraps can be assembled the evening before and kept cold until the morning.
Frequently asked questions
How much protein should I eat for breakfast?
It depends on your size, activity and goals. The recipes above give between 32 g and 38 g. If you are unsure what is right for you, speak with a registered dietitian.
What is the quickest high protein breakfast?
The Greek Yogurt Protein Bowl, Protein Chia Pudding and Protein Smoothie Bowl each take five minutes.
Can I eat these if I am not trying to lose weight?
Yes. They are simply protein-forward breakfasts, and you can add sides to suit your own calorie needs.
Where do I find the recipes?
All twelve are in the High Protein Cookbook, with full ingredients in grams and instructions.
More ways to shop by goal
Browse all the diet cookbooks, or see our guide to 400 calorie breakfast ideas.
Recipes are for general informational purposes and are not medical or nutritional advice. Calorie and macro values are calculated estimates.