19 high protein breakfast ideas to keep you full


Do you work towards a weight loss goal and see no results? How about starting a workout routine and not seeing any gains? Well, you are likely to see the most success by starting your day with a protein-rich breakfast. Adding more protein to your diet will not only improve the quality of your calorie intake, but it can too Exercise your body to burn calories faster. Actually an investigation found that participants who ate a high-protein breakfast with only 12 grams of protein lost more weight than the group who ate a low-protein breakfast.

To reap the same benefits of weight loss, we discuss the benefits of a high-protein breakfast, the best foods with protein buffets, and high-protein breakfast recipes, all of which have more than 12 grams of protein per day. Meal.

The benefits of eating a high protein breakfast

What benefits do you see when starting your day with a protein-packed meal? First is protein filling. When your body breaks down protein into amino acids, one of these amino acids (phenylalanine) triggers an increase in intestinal hormone peptide YY levels. This hormone then sends a signal to the brain that you have eaten your fill, improving satiety and promoting weight loss.

That’s not all. Protein too Slows down the body’s absorption of carbohydrates, which helps keep blood sugar levels evenly cooled. Not only does this reduce hunger, but it also removes fat storage to help you stay toned.

The best foods for breakfast with high protein content

The best high-protein breakfast starts with high-protein foods. Our recipes below include high protein breakfast dishes such as:

  • egg
  • lean pork or chicken sausage
  • turkey bacon
  • black beans
  • Greek yoghurt
  • cottage cheese
  • nut foam
  • Protein Powder

Read on to discover nearly three weeks of high-protein, high-protein breakfasts that deliver exactly what your body needs for breakfast. Combine it with these best ever ways to boost your metabolism and you will reach your body goals in no time!

Mitch Mandel and Thomas MacDonald

Protein Punch: 24 grams
You need: 2% Plain Greek yogurt, fresh strawberries and blueberries, sugar, mint leaves, granola

Not only is this recipe great for breakfast, but it is so decadent, you can even enjoy it for dessert! The protein in this recipe comes from two sources: the homemade granola contains 4 grams of protein per day. Serving, while 7 ounces of Greek yogurt contains 20 grams of protein.

Get our recipe for Greek yogurt parfaits.

Black bean omelet
Mitch Mandel and Thomas MacDonald

Protein Payout: 24 grams
You need: Black beans, eggs, feta cheese, salsa, avocado, cumin, lime, hot sauce, salt, pepper

Use up the canned black beans and take advantage of their high protein content with this easy to make southwest omelette. This recipe makes about four servings, so if you are just cooking for one, just cook the ingredients and cook an omelet in the morning to start your day on the right food. To reap the most beneficial combustion benefits, be sure to consume the entire egg – not just the whites. The yellow is full of choline, a nutrient that has been shown to reduce body fat and BMI.

Get our recipe for Black Bean Omelets.

raspberry cashew butter summer cheese smoothie garnished with raspberries
Carlene Thomas / Eat This, Don’t It!

Protein Punch: 15 grams
You need: Frozen raspberries, cottage cheese, cashew butter, Pacific Foods Cashew Original plant-based drink, a beer of protein powder for weight loss

Yes, you can get your favorite sandwich without the bread! This filling smoothie is a great breakfast option on the go, reminiscent of a PB&J sandwich. It packs a powerful punch with protein, fiber, essential fats and vital nutrients that support good health. Not to mention, berries are one of the best sources of polyphenols – a group of fat-blocking compounds.

Get our recipe for our plant-based cashew butter and raspberry smoothie.

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Healthy breakfast pizzas
Mitch Mandel and Thomas MacDonald

Protein Punch: 30 grams
You need: Eggs, ham, English white muffins, salsa, butter, jack or cheddar cheese

Start with the ultimate breakfast bread – the fiber-dense whole wheat muffin – as your base and salsa as your sauce, then add eggs, ham and cheese to taste, substance and lots of protein. It beats an 800-calorie breakfast sandwich every day, and you get to tell everyone you know you had pizza for breakfast.

Get our recipe for Breakfast Pizzas.

Breakfast bento box high protein with hard boiled egg fruit nuts cottage cheese cucumber

Protein Punch: 22 grams
You need: 1 hard boiled egg, 1/2 cup cottage cheese, 1/2 ounce almonds, berries, cucumbers

If you don’t like eating the first thing in the morning, a bento box is a great option. It allows you to graze through the early hours and gives you a solid dose of energy. Just pack a hard boiled egg, half a cup of cottage cheese (with some cucumbers for dipping), half an ounce of almonds and a side of berries to hit the nutrition label.

Here’s how to make hard boiled eggs.

Pumpkin spice smoothie
Eat this, don’t it!

Protein Punch: 18 grams
You need: Frozen banana, pumpkin puree, pumpkin spice, vanilla extract, flaxseed, almond milk, plant-based protein powder

Skip the pumpkin spice latte and whip up this filling smoothie. Protein powder does most of the heavy lifting in this high protein breakfast.

Get our recipe for our pumpkin spice smoothie.

Smoked salmon sandwich
Mitch Mandel and Thomas MacDonald

Protein Punch: 24 grams
You need: Greek yogurt, bread Ezekiel, capers, red onion, baby greens, tomato, smoked salmon, salt and pepper

Instead of scarfing down a 400-calorie bagel with cream cheese for breakfast, switch to a slice of protein-packed Ezekiel bread (it has 4 grams of protein per slice) that is sprinkled with Greek yogurt and topped with your favorite bagel surface – including smoked salmon! This simple yet tasty combination gives you 24 grams of protein for a fraction of the calories! It doesn’t get much better than that.

Get our recipe for our smoked salmon sandwich.

Healthy blueberry pancakes
Mitch Mandel and Thomas MacDonald

Protein Punch: 21 grams
You need: Frozen blueberries, sugar, Greek yogurt, cottage cheese, eggs, white whole wheat flour, lemon, baking soda, salt

Using yogurt and cottage cheese to make these pancakes does two things: It brings extra protein to the breakfast table, and it helps produce the lightest, most moist pancakes you’ve ever tasted. Once you try this simple and healthy blueberry compote, you will never return to smooth syrup again. Can you think of a maple syrup that is grocery or farmers market bought that is also a superfood? Exactly – the case closed.

Get our recipe for protein-packed blueberry-lemon Ricotta pancakes.

Low-calorie spinach and ham quiche
Mitch Mandel and Thomas MacDonald

Protein Punch: 10 grams
You need: Frozen pie shell, olive oil, garlic, spinach, boiled ham, shredded Swiss or Gruyère cheese, eggs, milk, half and a half, salt, nutmeg

Quiche is the ultimate culinary chameleon. Not only can you make it with dozens of different flavor combinations, but it’s also just as good for breakfast with a cup of coffee as it is for dinner with a glass of red wine. Plus, between the eggs, the cooked ham and the shredded cheese, this quiche is protein packed for your morning.

Get our recipe for our spinach and ham quiche.

Oatmeal with peanut butter and banana recipe
Mitch Mandel and Thomas MacDonald

Protein Punch: 14 grams
You need: Oats, salt, bananas, peanut butter, almonds, agave syrup

We love this oatmeal with peanut butter and banana recipe for its good-for-you ingredients. It creates a healthy morning meal that you can have ready in minutes. By adding two tablespoons of peanut butter to this recipe, this oatmeal dish provides the protein boost you are looking for in the morning.

Get our recipe for peanut butter and banana oatmeal.

breakfast burrito cut in half on a plate ready to eat
Kiersten Hickman / Eat This, Don’t It!

Protein Punch: 41 grams
You need: Eggs, milk, chorizo, black beans, shredded tacoo cheese, avocado, salsa, burrito shells, hot sauce

Breakfast burritos (or breakfast tacos) tend to have the same types of ingredients in it. Scrambled eggs, maybe some small potatoes, and typically a few slices of bacon. But do you know what brings the burrito to the next level? Replace the bacon with chorizo. For an even more protein-packed breakfast, opt for a high-fiber foil wrapper, just like the ones from Angelic Bakehouse. Their 7-grain sprouted cereal wraps are just 100 calories and boast 3 grams of fiber and 4 grams of protein.

Get our recipe for Chorizo ​​Breakfast Burritos.

Maple cashew apple toast
Jason Donnelly

Protein Punch: 5 grams
You need: Cashew butter, maple syrup, whole grain bread, red apple, ground cinnamon

Need a quick high-protein breakfast you can throw together before heading out the door? Let nut butter – like cashew butter – do the work for you. Just spread it on a piece of whole grain bread and topped with an apple for a sweet and tasty breakfast, which still gives you the protein boost you’re looking for.

Get our recipe for Maple-Cashew-Apple Toast.

night chia pudding bowl of chia seeds on a marble counter
Waterbury Publications, Inc.

Protein Punch: 10 grams
You need: Chia seeds, coconut milk, nonfat Greek yogurt, maple syrup, salt, fresh mango, coconut chips, macademia nuts

When tired of plain yogurt, try chia pudding. The dish provides an easy, spoonful that can create lots of protein, fiber and healthy fats. And did we mention that there are lots of different ways to taste this basic recipe? It virtually guarantees that you never pull your taste buds.

Get our recipe for Chia Pudding overnight.

Egg sandwich with pastrami and Swiss
Mitch Mandel and Thomas MacDonald

Protein Punch: 27 grams
You need: Butter, pastrami, eggs, milk, salt, pepper, low-fat Swiss cheese, whole wheat English muffins

While most breakfast sandwiches are packed with protein-packed meats, that doesn’t always mean these ingredient choices are the best in terms of calories or even your daily energy. In this recipe we choose our ingredients with more care. The combination of pastrami and swiss has long been confined to the back of the lunch mattress at lunchtime, but we think it works beautifully with soft scrambled eggs – especially because pastrami trounces both sausage and bacon in the calorie department. Try it.

Get our recipe for our Egg sandwich with Pastrami and Swiss.

smoked salmon boursin frittata
Waterbury Publications, Inc.

Protein Punch: 16 grams
You need: Eggs, 2% milk, light cream fraiche, kosher salt, pepper, dice, red onion, light boursin cheese, smoked salmon, extra virgin olive oil, chives

It’s no secret that eggs are the classic breakfast pack of proteins that many people turn to every day to start their morning. While it is always praiseworthy to master the art of creating the perfect scramble, there are plenty of other ways to prepare eggs for an even more filling meal. This is where our smoked salmon release with Boursin cheese comes into play. This recipe is easy to make and ready in just minutes.

Vegetarian artichoke feta quiche
Mitch Mandel and Thomas MacDonald

Protein Punch: 10 grams
You need: Eggs, 2% milk, artichoke hearts, feta cheese, sun-dried tomatoes, turkey or chicken sausage, salt, pepper, frozen crust

Most quiches suffer the burden of large amounts of heavy cream and cheese. This quiche avoids the heavy dose of milk fat and instead gets its flavor and substance from antioxidant dense sun-dried tomatoes, artichoke hearts and lean protein-packed chicken sausage.

Get our recipe for Artichoke Feta Quiche.

savory chickpea pancakes

Protein Punch: 20 grams
You need: Canned chickpeas, extra virgin olive oil, yellow onion, rosemary, salt, mushrooms and asparagus

This Italian recipe avoids all the sugar instead of a tasty breakfast. You might call them pancakes, but the Italians call this recipe Farinata. Set your oven to 450 degrees. Place a 10-inch cast iron pan with a tablespoon of EVOO and half a dice onion to warm. In a blender, mix a can of garbanzo beans (or chickpeas) with a pinch of salt. When the pan is hot, pour the chickpea dough directly into the pan on top of the onions (similar to what you would do with a Dutch baby pancake). Sprinkle with rosemary and cook for approx. 10 minutes, turn on the broiler and shake the top for another 3 minutes. When ready, serve with sautéed mushrooms and asparagus. A bite and you will whip up this high protein breakfast every weekend.

the night oats ended with a spoon of oats on the marble bench
Kiersten Hickman / Eat This, Don’t It!

Protein Punch: 12 grams
You need: Oats with rolling, milk, peanut butter, maple syrup, chia seeds

Need an easy protein packed breakfast for those busy mornings when you’re on the go? Oats overnight are perfect for that! This lightweight peanut butter recipe for oats overnight is versatile. Top it with everything you want – fresh fruit, dried fruit, nuts and whatever else you want. We have even more options with our list of oat recipes overnight!

Get our recipe for Peanut Butter overnight oats.

Peanut butter banana toast

Protein Punch: 22 grams
You need: Ezekiel toast, peanut butter, chia seeds, honey, banana

Elvis would be proud. Not only does the high protein content of peanut butter help you gain muscle mass, but eating legumes can also help boost your metabolism. To make our favorite sandwich, divide 3 tablespoons of peanut butter between two slices of toast. Top with sliced ​​banana, a teaspoon of chia seeds and lightly coated with honey. Eat it at home or take it on the go!

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