If you don’t get some protein with your breakfast, it can be hard to meet your daily protein goals. Protein an important macronutrient for building healthy muscles and other body tissues. And it also helps you feel satisfied throughout the morning and keeps your blood sugar steady. Every recipe in this collection contains 15 to 25 grams of protein. That amount provides 20% to 25% of the daily protein needs for most adults.
This round up includes savory recipes made with ingredients that are naturally rich in protein. We’ve also included healthy breakfast options that are on the sweeter side and contain some protein powder to help boost the protein amount. Not only do these recipes provide a high amount of protein, but they’re also nutritionally balanced. They have healthy carb and fiber sources (such as oats, veggies or potatoes), and good-for-you monounsaturated fats and omega-3s.
Breakfast recipes High In Protein
Cottage Cheese Egg Bites
Molly loves these better-than-Starbucks egg muffins, which she makes in our team-favorite silicone muffin pan for easy removal. They’re high in protein, thanks to a base of eggs and cottage cheese. And it’s easy to change up the flavors by adding any favorite breakfast meat (even smoked salmon would be delish), cooked veggies, or shredded cheese.
Serving of 3 egg bites = 18 g protein
Gluten free | Grain free | Nut free | Vegetarian
Sausage Hash Brown Egg Muffins
This is one of our all-time favorite egg muffin recipes, featuring a base of hash browns, cooked peppers, and breakfast sausage. When we do a weekend meal prep, we like to make a batch or two of these, since they store well in the fridge for several days and can be enjoyed cold or reheated.
Serving of 3 egg muffins = 21 g protein
Dairy free | Gluten free | Nut free | Paleo | Whole30
Buffalo Chicken Egg Muffins
If you love buffalo flavors, then don’t skip this buffalo chicken version of low-carb protein-packed breakfast egg muffins. A serving of 3 muffins packs in 22 grams of protein thanks to cooked shredded chicken and eggs. You could also use ground chicken or turkey sausage in place of the shredded chicken.
Serving of 3 egg muffins = 22 g protein
Dairy free | Gluten Free | Nut free | Paleo | Whole30
Ham And Cheese Breakfast Casserole
Here’s a make-ahead friendly breakfast casserole that features ham and cheese built into a pancake-like base layer. Ana’s family is a big fan of this recipe, which is like a marriage between a baked pancake and an omelette, and it’s so dreamy good for breakfast, brunch, and meal preps, too.
25 g protein per serving
Gluten free | Nut free
Sweet Potato Breakfast Casserole
Stacie loves to meal prep this veggie-filled, protein-rich breakfast casserole because it reheats well or can be enjoyed as part of a special occasion breakfast or brunch. It features homemade breakfast sausage, sweet potatoes, bell pepper, red onion, and spinach.
24 g protein per serving
Dairy free | Gluten free | Nut free | Paleo | Whole30
Tater Tot Breakfast Casserole
Think of this make-ahead casserole as the breakfast version of a favorite dinner casserole. Made from a base of ground sausage, crispy tater tots, veggies, and eggs, this casserole is hearty and really packs a lot of protein into every serving.
25 g protein per serving
Gluten free | Nut free
Sausage Hash Brown Egg Bake
This filling breakfast casserole is versatile (customize it with what you have on hand) and incredibly delicious and nutrient-dense for a warm breakfast. It can be easily modified to be dairy-free and Whole30 compatible, too, by using an unsweetened almond milk and omitting the cheese.
18 g protein per serving
Dairy free | Gluten free | Nut free | Paleo | Whole30
Baked Vanilla Protein Oats
This delicious baked oatmeal is like a baked version of overnight oats and one of our favorite high-protein breakfast recipes. Made with a base of oats, chia seeds, flax, nut butter, Greek yogurt, eggs, and vanilla protein powder, Stacie designed it to be a canvas for whatever mix-ins and toppings you would like to add, such as chocolate chips, dried fruit, or nuts. She likes to top hers with a dollop of yogurt, raspberries, and a sprinkle of granola.
16 g protein per serving
Gluten free | Nut free | Vegetarian
Chai Spice Protein Breakfast Cookies
Jessie created this recipe for breakfast cookies that have the same flavor profile as a chai latte. These hand-held large cookies make a delicious high-protein grab-and-go breakfast. Made with whole grain oats, peanut butter, maple syrup, banana, Greek yogurt, and a favorite whey protein powder.
15 g protein per cookie
Gluten free | Vegetarian
Easy Protein Pancakes
This protein-rich pancake batter features flour (use gluten-free, if needed), whey or plant-based protein powder, eggs, and one tablespoon of maple syrup. Ana loves to pre-cook a batch of pancakes that she can send with her boys to the bus stop. Or, if she has more time, she’ll reheat them and top with a drizzle of nut butter and berries. You can also use this batter to make high-protein waffles or sheet pan pancakes.
Serving of 3 pancakes = 18 g protein
Gluten free option | Nut free | Vegetarian
Denver Omelet Breakfast Burritos
Jessie loves to meal prep a bunch of breakfasts at once by setting aside one hour to make a few batches of these freezer-friendly breakfast burritos. They feature the flavors of a Denver omelet (green peppers, ham, and cheddar), as well as tater tots and scrambled eggs. Use any favorite tortilla to wrap up the delicious fillings.
20 g protein per burrito
Gluten free option | Nut free
Make-Ahead Freezer Breakfast Sandwiches
Jess created this favorite high-protein breakfast for freezer-friendly breakfast sandwiches because it’s an easy option that her husband and two teens love to reheat and grab as they’re heading out the door. Use any favorite breakfast meat, sheet pan eggs, and a whole-wheat english muffin or bagel to start your day with healthy eating.
18 g protein per sandwich
Gluten free option | Nut free
Butternut Squash and Apple Hash with Sausage
Featuring ingredients that are in season in the fall, this sweet and savory hash is a nutritious Paleo and Whole30 friendly meal prep breakfast that we love to enjoy in so many ways. Served on its own, its relatively low-calorie and low-fat. You can easily add some filling carbohydrates and fiber by serving it over cooked quinoa or alongside a serving of avocado toast, or add more protein and healthy fats with a cooked egg on top.
25 g protein per serving
Dairy free | Egg free | Gluten free | Nut free | Paleo | Whole30
Tex-Mex Sweet Potato Hash
Dietitian Stacie loves a good hash for breakfast, and this is one of her favorites. It’s made with taco-flavored ground beef, sweet potatoes, and veggies, and all made in one skillet on the stovetop. Top it with a fried egg to add 6 more grams of protein to a serving.
18 g protein per serving
Dairy free | Egg free | Gluten free | Nut free | Paleo | Whole30
Chicken & Apple Sausage Sweet Potato Hash
Jess loves to use pre-made sliced chicken-apple sausages to add so much flavor to this easy breakfast recipe. Jess keeps hers an egg free breakfast (since she’s allergic to eggs), but you could top a serving with an egg to up the protein count even more.
15 g protein per serving
Dairy free | Egg free | Gluten free | Nut free | Paleo | Whole30
Breakfast Pizza with Hash Brown Crust
This innovative breakfast recipe features a crust made from shredded hash browns, cheese, butter, and eggs that bakes on a sheet pan. When the crust is crispy browned, top it with a mixture of scrambled eggs, ham, and more cheese. We love to serve this one for brunch, where it always gets rave reviews.
19 g protein per serving
Gluten free | Grain free | Nut free
Frequently Asked Questions
All of these recipes feature 15 to 25 grams of protein per serving, so you could easily get 30 grams of protein or more for breakfast by increasing your portion size. For example, cut our tater tot breakfast casserole into 6 servings (instead of 8), to increase it to 33 grams per serving.
Or, you could pair some of these recipes to get even more. For example, a serving of three of our cottage cheese eggs bites plus one chai breakfast cookie would provide 33 grams of protein.
You can also make a protein shake or protein smoothie that contains 30 grams of protein. Do so by adding a scoop or two of protein powder plus Greek yogurt or cottage cheese to the blender along with a variety of produce.
Some of our favorite high-protein breakfast recipes to eat on the go are:
– Cottage cheese egg bites
– Sausage hash brown egg muffins
– Chai spice breakfast cookies
– Make-ahead breakfast sandwiches
– Denver omelet breakfast burritos
Other pre-made grab-and-go breakfast options that provide a good amount of protein are:
– Protein bars (see our favorites)
– Hard-cooked eggs
– Greek yogurt cups
– Individual cottage cheese cups (we love the Good Culture brand)
– Turkey or beef meat sticks
– Freezer protein waffles
– Freezer smoothies boosted with protein powder
Protein powder is considered a supplement, and with any dietary supplement, quality levels will vary quite a bit. Unfortunately, the protein supplements market is saturated with options, and some of them are not-so-great while others have a clean and effective ingredient profile. We always use and recommend protein powders that are 3rd-party tested (read more about how we review and select quality ones).
One of our favorites is Puori, which is made from whey from grass-fed cows and doesn’t contain any artificial or natural low-calorie sweeteners. Use code PUORIxRFD for 20% off.
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