From veggie-packed egg wraps to Greek yogurt bowls with plenty of toppings, these are the high protein breakfast recipes dietitians recommend.
Spinach and Lemon Hummus Egg Wraps Instead of a tortilla or English muffin, use protein-rich eggs as the wrapper for a bunch of nutrient-packed fillings, like high-protein hummus, fresh herbs, and sliced tomatoes. Try this technique for lunch, too, stacked with your favorite sandwich ingredients.Protein: 18 gGet the recipe for Spinach and Lemon Hummus Egg Wraps » Yogurt With Strawberries and Almond-Buckwheat Groats Tiny buckwheat pearls provide crunch to your hearty bowl of a.m. yogurt and pack a mighty protein punch. Double this sweet-salty topping to add to smoothie bowls and add this important macro plus fiber, vitamin A, and vitamin C, key for immune system support.Protein: 20 gGet the recipe for Yogurt With Strawberries and Almond-Buckwheat Groats »
Quinoa Frittata With Roasted Red Peppers and Manchego Instead of relying on one protein, pick two. This easy breakfast bake utilizes hearty quinoa and eggs which double up on the necessary macro-nutrient and provide a host of vitamins and minerals.Protein: 14 gGet the recipe for Quinoa Frittata With Roasted Red Peppers and Manchego » Mocha Overnight Oats Whether you have picky eaters at home or simply don’t have time to prepare breakfast in the morning, a make-ahead star like overnight oats is a game-changer. Chocolate and coffee come together for a delectable a.m. treat that packs in 10 g of fiber and 13 g of protein.Protein: 13 gGet the recipe for Mocha Overnight Oats »
Curry-Avocado Crispy Egg Toast Avocado toast will always be a favorite, but just toast and avocado don’t add up to a ton of protein. An easy solution: Top it off with a fried or hard-boiled egg. Each large egg adds about 6 g of protein to the equation.Protein: 13 gGet the recipe for Curry-Avocado Crispy Egg Toast » Gruyère Veggie Crepes With Fried Eggs Looking for something a bit more elevated that still offers loads of nutritious elements? This cheesy veggie crepe is so delicious and includes a fried egg. Make it for breakfast and add some pine nuts on top for even more protein.Protein: 22 gGet the recipe for Gruyère Veggie Crepes With Fried Eggs »
Spinach and Artichoke Frittata Speaking of eggs, you can never really go wrong with whisking up a carton’s worth to make a frittata. This dish is endlessly customizable, so incorporating more protein is a no-brainer—just stir in cooked turkey bacon, breakfast sausage or cottage cheese. Protein: 11 gGet the recipe for Spinach and Artichoke Frittata » Citrus-Spiced Overnight Oats Overnight oats are a meal prep savior, and for good reason: It basically only requires you to stir ingredients together, then pop them into the fridge for the night. To boost the protein content, stir in a scoop of protein powder, says Levy-Wolins. Combine the oats and plain or flavored protein powder, then add water or unsweetened nut milk and stir well.Protein: 9 g + 20-25 g in most protein powdersGet the recipe for Citrus-Spiced Overnight Oats »
RELATED: Flavorful High-Protein Meal Prep Recipes That’ll Keep You Full Crispy Seeded Buckwheat Flatbreads With Smoked Salmon This bagel-inspired breakfast is not a carb overload. “Top either half a whole-wheat bagel or whole-grain crackers with smoked salmon, a tablespoon of whipped cream cheese, capers, and some salt and pepper for a high-protein breakfast that always hits the spot,” says Georgia Rounder, R.D.N., C.D.N. Here, we upped the nutritional ante by piling the fixings onto a gluten-free seeded cracker.Protein: 27 gGet the recipe for Crispy Seeded Buckwheat Flatbreads with Smoked Salmon » Peanut Butter-Banana Pancakes Yep, a stack of pancakes can actually pack in protein. Fifteen grams of protein from peanut butter, combined with the fiber and nutrients from bananas, ensure that you’ll feel full until lunch. For an extra boost of protein, skip the syrup and serve with yogurt and chopped nuts, plus extra bananas and honey.Protein: 15 gGet the recipe for Peanut Butter-Banana Pancakes »
Southwest Egg Muffins Muffins don’t have to be loaded with sugar and empty carbs. Rethink your omelet so you can take it on the go and make egg muffins, says dietitian Amy Kubal, R.D.N. These perfect portable bites have 10 grams of protein per muffin, making them a high-protein pick.Protein: 10 g per muffin Get the recipe for Southwest Egg Muffins » Pear and Cottage Cheese Toast Everyone seems to be talking about cottage cheese these days. The dairy product is a top choice for anyone looking to boost their protein intake . Spread some on toast, then layer on fresh fruit and nuts.Protein: 10 gGet the recipe for Pear and Cottage Cheese Toast »
Coconut Chia Pudding Chia seeds are loaded with fiber, omega-3 fatty acids, and they’re even a complete vegetarian protein. Still, only one tablespoon of chia seeds gets you less 5 g of the muscle-building nutrient, so amp up your morning chia by stirring in a spoonful of nut butter.Protein: 5 g, adding 1-2 tbsp of peanut butter should get you up to 15Get the recipe for Coconut Chia Pudding » Egg-and-Cheese Sandwiches This breakfast staple packs in 19 g of protein per serving—and it’s actually pretty easy to make at home. Plus, these make-ahead sandwiches can hold up in the freezer for about three weeks. That means you can make a batch of these portable, protein-powered sandwiches well in advance.Protein: 19 gGet the recipe for Egg-and-Cheese Sandwiches »
Blueberry-and-Mixed Nut Parfait Fruit-forward breakfasts can actually be chock-full of protein. Just ask this simple parfait, which provides an unbelievable 22 g of protein. Topped with nuts, seeds, and spices, it’s everything you could want in a morning meal.Protein: 22 gGet the recipe for Blueberry-and-Mixed Nut Parfait »RELATED: Low-Calorie Breakfasts That Are Tasty and Nutritious, According to Dietitians Roasted Mushroom and Bacon Dutch Baby Does anything beat a giant pancake topped with mushrooms, bacon, and herbs? We don’t think so. This brunch dish includes 15 g of protein, but just 352 calories—a godsend for when you’re craving something rich that won’t ruin your lunch or dinner.Protein: 15 gGet the recipe for Roasted Mushroom and Bacon Dutch Baby »
Salmon Hash With Sunny-Side-Up Eggs On top of being loaded with protein, salmon is also a great source of omega-3 fatty acids and nutrients like vitamin B12. Paired with veggies and eggs, the result is a nutrition powerhouse, packing in a whopping 37 grams of protein at less than 400 calories per serving for this filling hash.Protein: 37 gGet the recipe for Salmon Hash with Sunny-Side-Up Eggs » Sheet Pan Egg Tacos Need to feed a crowd? These adorable little tacos can’t be beat for breakfast . Just two of them pack 25 g of protein, and your morning meal will be anything but boring. Tomatillos, jalapeño, sharp cheddar, fresh cilantro, and lime juice will certainly liven up your healthy weekend brunch.Protein: 25 gGet the recipe for Sheet Pan Egg Tacos »
Shakshuka This Mediterranean breakfast staple comes together super quickly with just a few spices, fresh tomatoes, and protein-packed eggs. Each serving has 14 g of protein and serves the entire family right out of the pan. Just be sure to serve with some crusty bread for optimal dipping and a sprinkle of feta cheese for an extra pop of protein.Protein: 14 gGet the recipe for Best-Ever Shakshuka » Protein-Packed Smoothie Bowl Many smoothies with just fruit are—delicious, yes, but not very filling or protein-rich. “To maximize protein and create more balance, add a scoop of protein powder,” recommends Ginger Hultin, R.D., a Seattle-based spokesperson for the Academy of Nutrition and Dietetics. Look for a protein powderwith no more than 5 g of sugar, Kubal recommends, and unsweetened is best since the fruit already provides plenty of flavor.Protein: 25 g Get the recipe for Blueberry Smoothie Bowl »RELATED: High-Protein Smoothies That Will Keep You Full for Hours
High Protein Breakfast Ideas High Protein Breakfast Foods High Protein Breakfast Recipes
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