Protein Yogurt Bowl
388 cal, 5 min
High-Protein Breakfasts
High-protein breakfast ideas with 20 to 36 grams of protein: egg bites, overnight oats and cottage cheese pancakes, with full macros.
20 recipes, sorted by protein per serving.
High-Protein Breakfast Burritos (Freezer-Friendly)
546 cal, 35 min
Protein Overnight Oats
440 cal, 5 min
Iced Protein Coffee (Proffee)
205 cal, 2 min
Creamy Protein Oatmeal
442 cal, 7 min
Protein French Toast
310 cal, 13 min
Crispy Protein Waffles
323 cal, 17 min
Protein Chia Pudding
294 cal, 5 min
Fluffy Protein Pancakes
240 cal, 15 min
Cottage Cheese Scrambled Eggs
296 cal, 6 min
Cottage Cheese Egg Bites
255 cal, 43 min
Thin Protein Crepes
210 cal, 15 min
Cottage Cheese Protein Pancakes
275 cal, 17 min
Cottage Cheese Toast
310 cal, 7 min
Egg White Bites with Roasted Red Pepper
134 cal, 35 min
Crunchy High-Protein Granola
262 cal, 45 min
Cottage Cheese Bagels
176 cal, 35 min
Protein Banana Bread
189 cal, 65 min
Baked Chocolate-Glazed Protein Donuts
162 cal, 25 min
Blueberry Protein Muffins
145 cal, 35 min
Pick by goal
The most protein per serving
- Protein Yogurt Bowl: 42g protein, 388 calories, 5 minutes
- High-Protein Breakfast Burritos (Freezer-Friendly): 41g protein, 546 calories, 35 minutes
- Protein Overnight Oats: 36g protein, 440 calories, 5 minutes
- Iced Protein Coffee (Proffee): 33g protein, 205 calories, 2 minutes
- Creamy Protein Oatmeal: 30g protein, 442 calories, 7 minutes
Lightest, under 300 calories
- Egg White Bites with Roasted Red Pepper: 20g protein, 134 calories, 35 minutes
- Blueberry Protein Muffins: 9g protein, 145 calories, 35 minutes
- Baked Chocolate-Glazed Protein Donuts: 9g protein, 162 calories, 25 minutes
- Cottage Cheese Bagels: 11g protein, 176 calories, 35 minutes
- Protein Banana Bread: 10g protein, 189 calories, 65 minutes
Ready in 20 minutes or less
- Protein Chia Pudding: 26g protein, 294 calories, 5 minutes
- Cottage Cheese Scrambled Eggs: 25g protein, 296 calories, 6 minutes
- Cottage Cheese Toast: 21g protein, 310 calories, 7 minutes
- Protein French Toast: 28g protein, 310 calories, 13 minutes
- Fluffy Protein Pancakes: 26g protein, 240 calories, 15 minutes
More high-protein breakfasts
- Crispy Protein Waffles: 28g protein, 323 calories, 17 minutes
- Cottage Cheese Egg Bites: 23g protein, 255 calories, 43 minutes
- Thin Protein Crepes: 23g protein, 210 calories, 15 minutes
- Cottage Cheese Protein Pancakes: 21g protein, 275 calories, 17 minutes
- Crunchy High-Protein Granola: 13g protein, 262 calories, 45 minutes
Most breakfasts are built on carbohydrates: toast, cereal, a muffin. These start with protein instead, between 20 and 36 grams per serving, which is what keeps you full until lunch.
Make-ahead first
Mornings are rushed, so almost everything here can be made ahead. Cottage cheese egg bites reheat in 30 seconds, protein overnight oats are ready when you open the fridge, and cottage cheese pancakes go from freezer to toaster.
The protein all-stars of breakfast
- Eggs: about 6 grams of protein each.
- Greek yogurt: about 17 grams per cup of nonfat.
- Cottage cheese: about 25 grams per cup, and it blends into pancakes and egg bites without tasting like cottage cheese.
- Protein powder: an easy 12 to 24 grams in oats or yogurt.
Questions people ask
What is a good amount of protein for breakfast?
Around 20 to 30 grams is a common target for adults who want to feel full until lunch. Most typical breakfasts like toast or cereal have under 10 grams.
What is a high-protein breakfast without eggs?
Greek yogurt bowls, protein overnight oats and cottage cheese pancakes (which use a little egg) are good options. Our overnight oats have 36 grams of protein with no eggs.
Can I meal prep a high-protein breakfast?
Yes. Egg bites, overnight oats and pancakes all keep for 4 days in the fridge, and egg bites and pancakes freeze for months.