43 High-Protein Breakfasts That Will Boost Your Day

A healthy morning meal is a springboard for a fueled and energized day. It’s also a great opportunity to take in important nutrients like fiber-filled carbs, vitamins, minerals and hunger-fighting protein. Many people struggle to get enough protein at breakfast, but it’s a misconception that your only option for a protein-packed meal is eggs (though they are delicious). In fact, it’s important not only to hit your protein goals, but also to ensure that you’re getting that protein from a variety of sources.

Here, we’ve put together recipes that can help you get your protein fill beyond the usual suspects. We classify a recipe as high-protein when it provides 15 grams or more of protein per serving. But if you’d like even more, feel free to serve any of these dishes alongside your favorite protein-filled accoutrements like low-fat Greek yogurt or cottage cheese.

Whether you are off to work, school or need to recover after a morning workout, aiming for a protein-rich breakfast like these is a great way to set the tone for the day.

Start with recipe developer Stevie Stewart’s luscious Ricotta Scramble. Producing light, fluffy omelets at home typically requires fussy techniques and lots of practice – until now. This cloudlike omelet comes together in minutes – no culinary degree needed. Eggs, ricotta and Parmesan come together to offer 25 grams of protein per serving.

Ringing in at about 20 grams of protein per serving, these high-protein pancakes are packed with protein-rich cottage cheese, eggs and peanut butter powder. The batter also includes ripe bananas and chocolate chips, so the pancakes are just sweet enough to eat without extra maple syrup or other sweet toppings. Bonus: They freeze well so you can whip up a big batch for an easy-to-reheat quick breakfast.

These delicious overnight oats are inspired by the classic snack of apple slices spread with peanut butter and have 18 grams of protein per serving. Oats, hemp hearts, chia seeds and Greek yogurt create the protein-packed base for the breakfast, and apples and maple syrup bring sweetness and brightness. Just a handful of chopped roasted peanuts pack so much flavor that you’d think peanut butter was laced throughout. Make up servings of this breakfast the night before — it takes just 10 minutes — and you’ll have plenty of reasons to start the day feeling great.

Bacon, egg and cheese is the ultimate go-to breakfast sandwich. We pumped more protein (23 grams per serving) into this classic combination by blending fat-free cottage cheese with white navy beans, then mixing it into the eggs before baking into a healthy and satisfying base for the sandwiches. Paired with crispy bacon and creamy American cheese, it’s the perfect way to start your morning. And since this makes a batch of sandwiches, we’ve included freezing and reheating instructions directly from frozen for a quick and easy breakfast any time.

These protein-rich waffles straddle the line between sweet and savory, so you can eat them with honey or syrup (or drizzled with more peanut butter!) or topped with a fried egg and bacon or even with Greek yogurt or cottage cheese. Plus, they’re great for prepping breakfast ahead – they freeze well and are easy to reheat in the toaster.

Shake up your breakfast routine with these fun sunny-side eggs inspired by spicy Buffalo wings. The eggs are cooked on a base of crunchy panko breadcrumbs toasted in butter and flavored with tangy Buffalo sauce, then finished with crumbled blue cheese, sliced scallions and another drizzle of Buffalo sauce. It’s a perfect spicy, creamy, salty combo that’s bound to wake up your morning. The chicken may have come first, but these easy eggs give it a run for the Buffalo crown.

This is an incredibly popular breakfast or snack in Haiti: crisp, earthy cassava bread (kassav in Creole) spread with mamba, a creamy, fiery, freshly ground peanut butter. The flavor of the two together is absolutely delicious, especially if you’re a peanut butter connoisseur. Spicy Haitian mamba is traditionally made with peanuts roasted over an open fire and then ground by hand in a mortar and pestle — making it this way can be an all-day affair. Here oven-roasting them briefly and then blitzing them in a food processor means the work is done in minutes rather than hours and the flavor and texture are still excellent. For the cassava (yuca) bread, to replicate the stone plates used in Haiti to bake the thin bread over charcoal, recipe developer Widza Gustin uses a hot cast-iron skillet to make this cracker-like bread golden brown and crisp.

For a delicious, protein-packed breakfast, you can’t go wrong with a morning taco that’s made with a cottage cheese tortilla (yes, cottage cheese!) for a whopping 25 grams of protein per serving. The tortillas are based on the viral cottage cheese flatbread trend and are a perfect vehicle for chorizo, black beans, avocado and eggs. Make a big batch of the tortillas ahead of time and reheat them individually as you need them for quick, satisfying breakfasts.

Whipping ricotta creates a silky smooth, airy texture that’s perfect for piping on crusty bread. We layer in our favorite jam to create a gorgeous marbling effect, then dust it with lemon zest for brightness. It’s the ultimate tangy-sweet breakfast or midday snack. One half-cup of ricotta contains eight grams of protein, the same as one cup of milk.

Easy and affordable canned salmon is the star of this egg dish. Perfect for feeding a crowd in a hurry, this elegant dish will be all the rage at the next brunch party.

You might not expect rich, chocolatey pancakes layered with chocolate-hazelnut spread and topped with a confectioners’ sugar and sliced strawberries to be packed with protein, but these are. Oat flour, protein powder, eggs and a generous amount of creamy Greek yogurt in our batter means each serving clocks in at 17 grams of protein. It’s a decadent breakfast that’ll keep you satisfied throughout the morning and help fuel the rest of your day.

This homemade granola with almonds, coconut, maple syrup and a hit of protein powder is great to have on hand for fast, feel-good breakfasts or snacks. Each serving has eight grams of protein on its own and you can serve it with a 1/2 cup of low-fat plain Greek yogurt to boost it to 19 grams of protein total. It’s a great way to supercharge your protein goals and the large (eight-cup) batch of granola will keep for up to two weeks in an airtight container in your pantry. Once you get the basic formula down, feel free to change it up a bit by using a different nut in the mix, adding a touch of warm spice like cinnamon or nutmeg or tossing the granola with some dried fruit after baking.

Oatmeal is often considered a sweet breakfast option, but we wanted to offer an alternative that’s savory and also high in protein (22 grams per serving). We simmer the oats in an aromatic chicken broth infused with ginger, garlic and soy, then top them with sauteed mushrooms and a sunny-side-up egg. Although good for breakfast, this dish would be just as great for lunch or dinner.

Pongal is a harvest festival celebrated in Southern India during which this comforting and lovely dessert is made. Traditionally it’s cooked with freshly harvested rice and moong lentils and sweetened with jaggery (a raw Indian sugar that has an earthy-caramel taste). It’s mixed with a nice dollop of ghee, which gives the dish a velvety texture, then it’s finished with cashews to add a nice crunch. Served hot, it’s a heartwarming dessert for the winter, and leftovers make a really good breakfast in the morning! Opt for this especially when you’re looking for plant-based protein.

This quick one-pan morning treat is packed with protein and veggies and filling enough to keep you going until lunch. It’s prepared with the fun viral technique that cooks the eggs and tortilla right on top of each other. A few well-timed flips ensuring each reaches perfect doneness in minutes. We’ve used Canadian bacon in the recipe since it’s a tasty lean breakfast protein that keeps well in your fridge, but you could also use any type of pre-cooked breakfast meat or a schmear of refried beans for a vegetarian version. Give it a try and you might find yourself turning to it throughout the day, not just for breakfast.

A quintessential Hong Kong dish, macaroni soup is often eaten for breakfast in the city’s iconic cha chaan tengs, diner-like restaurants that serve uniquely local takes on Western food. This comforting soup is fast and easy to put together and can be dressed up or down based on whatever you have on hand. You can omit the egg, add other vegetables such as carrots and corn, substitute the ham with browned luncheon meat and even stir in a little evaporated milk or cream of chicken soup for richness.

It’s always good to have a drinkable option for a high-protein breakfast. In less than five minutes, you can transform whole grains, fruits and vegetables into a delicious and filling meal that's packed with vitamins and fiber. Non-fat Greek yogurt and flax seeds help boost the protein to 16 grams per serving.

This colorful strata is a perfect make-ahead breakfast or brunch — loaded with eggs, cottage cheese, ham and Cheddar for excellent flavor and a boost of satisfying nutrition. Slices of crusty bread soak up all the savory flavor, while baby spinach, onion and scallions add freshness and color. After an overnight soak, bake it up until golden and fluffy for a delicious dish that’ll keep you fueled with a hearty 31 grams of protein.

A high-protein breakfast doesn’t have to mean eggs, meat or protein powder. Oats, nuts, seeds and cottage cheese give this easy make-ahead recipe 20 grams of protein, and as a bonus you won’t even have to turn on your stove. Creamy coconut, bits of dark chocolate and crunchy almonds mean you don’t have to sacrifice flavor for a healthy breakfast.

Meal prep fans will love these versatile and quick cooking egg muffins. They’re totally customizable when it comes to fillings, so dream up your ultimate omelet, then whisk all of those ingredients into an egg white base. Make a double batch and freeze for up to three months.

Cookbook author Priyanka Naik says, “My Avocado and Spicy Peanut Chutney Toast brings together the sunny, fresh flavors of an Aussie avocado toast with a kick of a traditional dry chutney we eat at home, called a peanut chutney. I love this combination and hope you do, too. It’s an unlikely but devilishly good combination!”

Sure, oatmeal’s great with cinnamon and sugar. For a twist, try this savory take: oatmeal paired with the classic combo of ham, eggs and cheese for a higher protein option.

These raspberry muffins don’t quite hit the 15 grams per serving benchmark, but they do contain more protein than your average muffin. Creamy almond butter, rich Greek yogurt, nutty almond flour and touch of vanilla-flavored protein powder come together to provide 10 grams of protein apiece. Grab one of these on your way out of breakfast if you need an extra boost, or pair with a hard-boiled egg or cup of Greek yogurt to hit your protein goal.

This one-mug meal is ready in minutes and is a smart way to use up leftovers.

The most amazing egg recipes in India are found in the Parsi community, but papeta par eda (eggs over potatoes) is recipe developer Nidhi Jalan’s favorite. You can have it for breakfast, lunch, dinner or a snack. Sometimes it’s even prepared with potato chips instead of sliced potatoes. If you have any leftover cooked potatoes, you can reheat them in a small skillet and poach a fresh egg on top. Sprinkle with some more chopped cilantro and you have a delicious, nourishing dish (especially post-workout) in minutes.

It’s hard to go wrong with ricotta toast. Ree’s version is full of umami thanks to sauteed mushrooms.

Shakshouka is a simple and quick North African dish of eggs poached in a spicy stew of tomatoes and peppers that packs a punch. It’s a great, large-format brunch dish to feed a crowd. It’s also an economical way to create a nutritious and flavorful meal. Serve with whole grain bread to balance out the meal.

Burritos are the ultimate, portable, high-protein breakfast. In this recipe, black beans add extra plant protein with a flavor boost from onions, peppers and pepper jack cheese.

Perfect for a hearty breakfast, lunch or dinner, this lentil frittata is an absolute favorite. Protein- and fiber-packed lentils add a nice nuttiness balanced by the potatoes and feta. To bring it all together, we top the frittata with chopped kalamata and green olives plus a good drizzle of olive oil. You can make this dish ahead of time and enjoy it for a few days since it keeps well in the fridge and reheats nicely, too.

With just over 500 calories and nearly 30 grams of protein per serving, these piled-high toasts are a morning meal that will keep you well-fueled until lunch.

The perfect hybrid of flapjacks and crepes, these protein-packed pancakes are low in calories and fat. The blueberry-peach sauce is made without any added sugar, relying for sweetness on the natural sugars from the fruit and pineapple juice.

Congee, or jook in Cantonese, is a nutritious, comforting rice porridge. The simplest version of congee is made with just rice, water and salt, so it is easily digestible and a blank slate for any flavor. There are many varieties of congee; ours focuses on the popular combination of salted pork and century egg, which helps brings in protein.

A savory spin on a breakfast classic, this cozy and satisfying oat bowl with fresh herbs, garlic and Parmesan will quickly become a household staple.

This high-protein pudding has a whopping 16 grams of protein thanks to a trifecta of: nutrient-rich chia seeds, vanilla Greek yogurt and ultra-filtered whole milk. Enjoy this healthy breakfast on its own or topped with toasted almonds or pecans, fresh berries or other seasonal fruit or high-protein granola to bump up the protein even more.

The trick to making a smoothie into a bowl is blending until you have a texture closer to soft serve than to a traditional smoothie. For this bowl, recipe developer Alex Caspero used Greek yogurt, frozen bananas and ice to create a satisfying bowl that will leave you full for hours. Spoonable smoothies also offer extra space for high-protein toppings like nuts and seeds.

Air fryer frittatas are a huge time saver on busy mornings. You’ll get a gorgeous brown crust with a creamy interior — and clever use of a cake pan makes it a cinch to unmold. We used Havarti for its mild flavor and superior melting qualities, but substitute another good melting cheese such as Cheddar, jack or fontina if you like.

These twice-baked breakfast potatoes contain all the elements of a brunch feast – eggs, sausage, spuds – contained in one tidy package.

Cooking eggs in pesto is a great alternative to frying in butter and an easy way to enhance their flavor. When the pesto is heated, the oil separates from the rest of the ingredients and gives your eggs crispy, fried edges. While this dish is delicious on its own, try serving the eggs with sliced fresh tomatoes and mozzarella for a take on Caprese salad or on toasted sourdough bread for a quick meal.

Ranch dressing made its way into American kitchens in the 1950s, and we’ve been obsessed with the tangy, herby flavor ever since. The powdered form, made with dried buttermilk, has been revolutionary. We can now sprinkle ranch on anything: French fries, salads, pasta, pizza, popcorn, you name it.

We tried it in oatmeal – along with cheese, fresh vegetables and eggs – to bring this bowl of porridge to new heights. It clocks in at 21 grams of protein per serving.

This easy ham and cheese frittata, spiked with some healthy broccoli, works as a centerpiece of a brunch, easy leftovers for a quick lunch or dinner paired with a green salad. It’s also a great make-ahead meal so it’s easy to heat up a high-protein breakfast for days. Each serving has 275 calories and 20 grams of protein.

This is an ideal breakfast or brunch to assemble up to a day ahead and bake off in the morning. Healthy cooking doesn’t always have to mean using low-fat products. The full-fat Cheddar and Parmesan together are so satisfying in this easy casserole that a little goes a long way, and they’re a terrific complement to lean turkey sausage and spinach. All of it comes together for a balanced breakfast.

Bacon, egg and cheese is the ultimate go-to breakfast sandwich. We pumped more protein (23 grams per serving) into this classic combination by blending fat-free cottage cheese with white navy beans, then mixing it into the eggs before baking into a healthy and satisfying base for the sandwiches. Paired with crispy bacon and creamy American cheese, it’s the perfect way to start your morning. And since this makes a batch of sandwiches, we’ve included freezing and reheating instructions directly from frozen for a quick and easy breakfast any time.