10 Easy High-Protein Breakfast Ideas

1. Greek Yogurt Parfait

Greek yogurt is naturally high in protein and pairs well with fresh berries, honey, chia seeds, or granola.

• Protein: 15–20g

• Calories: ~250–350 kcal

(200g Greek yogurt + berries + 1–2 tbsp granola)
Tip: Choose plain, unsweetened Greek yogurt for the healthiest option.

2. Protein Smoothie

Blend your favorite fruit with protein powder, spinach, almond milk, and a spoonful of nut butter.

• Protein: 20–30g

• Calories: ~300–450 kcal

(Protein powder + milk + banana + nut butter)

Great for: busy mornings or grab-and-go days.

3. Cottage Cheese Bowl

Top cottage cheese with pineapple, berries, cinnamon, or chopped nuts.

• Protein: 15–25g

• Calories: ~250–350 kcal

(Cottage cheese + fruit + nuts)

It’s creamy, refreshing, and surprisingly filling.

4. Veggie Omelet

Use 2–3 eggs and add spinach, tomatoes, peppers, or mushrooms.

• Protein: 18–24g

• Calories: ~220–350 kcal

(2–3 eggs + veggies + a bit of cheese.

Add a sprinkle of cheese for extra protein and flavor.

5. Overnight Oats with Protein

Mix rolled oats with milk, chia seeds, yogurt, and a scoop of protein powder. Leave overnight.

• Protein: 20–30g

• Calories: ~350–450 kcal

(Oats + milk + yogurt + protein powder)

It’s creamy, convenient, and perfect for meal prep.

6. Avocado Toast with Eggs

Spread avocado on whole-grain toast and top with a fried, boiled, or poached egg.

• Protein: 12–18g

• Calories: ~350–450 kcal

(Whole-grain toast + avocado + egg)

Add hemp seeds or smoked salmon for extra protein.

7. Turkey or Chicken Breakfast Wrap

Fill a whole-grain wrap with sliced turkey or chicken breast, scrambled eggs, and spinach.

• Protein: 25–35g

• Calories: ~350–500 kcal

(Tortilla + turkey/chicken + eggs + veggies)

Easy to make, easy to take on the go.

8. High-Protein Chia Pudding

Mix chia seeds with milk (or Greek yogurt) and top with nuts or fruit.

• Protein: 10–18g

• Calories: ~250–350 kcal

(Milk + chia seeds + fruit + optional protein powder)

For more protein, add a scoop of vanilla protein powder.

9. Smoked Salmon Bagel

Use a whole-grain or bagel-thin, then layer with cream cheese, smoked salmon, and cucumber.

• Protein: 18–25g

• Calories: ~350–450 kcal

(Whole-grain bagel thin + cream cheese + salmon)

Adds healthy fats + protein to keep you full.

10. Tofu Scramble

Sauté crumbled tofu with turmeric, onions, and veggies.

• Protein: 15–20g

• Calories: ~180–300 kcal

(Tofu + veggies + spices)

It’s a great plant-based alternative to scrambled eggs.

Tips for a High-Protein Morning

• Aim for 15–30g of protein per breakfast

• Add chia seeds, nut butter, nuts, or hemp hearts for a quick protein boost

• Swap regular yogurt for Greek yogurt

• Add protein powder to oats, smoothies, or pancakes

• Choose whole grains to stay full longer

A protein-rich breakfast doesn’t need to be complicated — just a few simple additions can make a huge difference in how you feel throughout the day.