25 high protein breakfast ideas

By Anne Mullens, BSc, BJ, medical review by Dr. Bret Scher, MD Evidence based

Whether you eat breakfast at the crack of dawn or when the sun is high in the sky, if you make it a high protein meal, you’ll set yourself up for the rest of the day.

By eating more protein, you’ll be more apt to lose weight and body fat while retaining muscle and keeping your metabolism high.¹

This practical guide gives you lots of tips and ideas for delicious high protein breakfasts that include much more than ham and eggs.

At the end of this guide, we’ll briefly explain the scientific evidence about why you should prioritize protein at the start of your day, and we’ll link to key research.

Eggs disguised

We get it. Not everyone is crazy about eggs. And even if you happen to love ‘em, finding new ways to switch them up can add to the enjoyment and variety of your meals.

So, try using eggs in delicious dishes that hide them. You’ll still get all their filling, nutritious protein without being so aware that you’re eating eggs.

Again, if you want to up the protein grams of your meal even more, add a side dish of plain Greek yogurt, ham, smoked salmon, cottage cheese, legumes, tofu, nut butter, or other sources of plant or animal protein.

Here are three high-protein recipes that include eggs, but in ways you’re less apt to notice:

1. Cheesy chaffles
   Low carb waffles are all the rage and no wonder: They are so tasty and make a great base for a wide variety of protein-rich toppings. Try them topped with 2 tablespoons of natural peanut butter (no sugar) or other nut butter, Greek yogurt, or cheese. Protein (for two waffles): 40 grams; Protein percentage: 24%
2. Croque Monsieur
   Two cottage cheese pancakes on the outside of a ham and cheese sandwich make this a filling, high protein meal. And if you add a fried egg on top, it makes it a Croque Madame. Protein: 42 grams; Protein percentage: 36%
3. Ham croquettes
   Egg whites create the binding “glue” that keeps these tasty ham-based, fried croquettes together. Dip them in Greek yogurt seasoned with dijon mustard and herbs for extra protein. Three of them make a serving. Protein: 34 grams; Protein percentage: 28%

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Egg-free

High protein smoothies

A protein-packed smoothie whipped up in a blender is always a great way to start your day. That’s because it’s quick, nutritious, and filling. Blend and go.

Plus, you can make so many variations simply by blending in different ingredients. Using commercial protein powder, such as unflavored pea or whey powder, can boost the protein content of your smoothies. Diet Doctor recommends choosing protein powders with minimal extra ingredients.

1. Low carb vegan protein shake
   Coconut milk, almond milk, cinnamon, pea protein powder, and the secret ingredient of frozen cauliflower rice come together in this creamy, filling shake. Protein 28 grams; Protein percentage: 23%
2. High protein lime smoothie
   Talk about simple and fast! Just blend cottage cheese, Greek yogurt, sour cream, with a bit of non-caloric sweetener and the refreshing addition of lime juice and zest. Protein: 20 grams; Protein percentage: 31%
3. High protein chocolate almond smoothie
   Almond butter and almond milk, combined with cocoa powder and whey powder, are the key ingredients in this smoothie. But you can add other healthy items like avocado or berries. Protein: 28 grams; Protein percentage: 36%
4. High protein chocolate raspberry cheesecake smoothie
   Cheesecake in a glass! Cream cheese, raspberries, cocoa powder and whey powder combine to make this decadent high protein drink. Protein: 25 grams; Protein percentage: 40%

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Fish recipes

Leftovers

You don’t need to go to a lot of trouble to make a protein-packed breakfast recipe. Just reheat high protein leftovers from the night before. Leftover steak, chicken, or pork, sliced on a bed of greens, or a warmed-up high protein casserole all taste just as good the next day.

Diet Doctor is consistently adding more high protein meals to its collection. You can browse through some of our top high protein recipes here. Make enough for dinner to eat for breakfast or lunch the next day.

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Why eat high protein?

Are you still wondering why you should start your day with a hefty serving of protein?

Strong research evidence shows that eating more protein can help you lose weight, reduce your hunger, and keep your muscles strong without slowing your metabolism. ³

Eating high protein at your first meal sets you up to experience less hunger for the rest of the day. Studies of 116 diets in humans show that people on average may eat almost three times more calories on a low protein diet than on a very high protein diet. ⁴ Called protein leverage, this means when the body gets enough protein, its appetite for high-energy food is naturally reduced. So by consuming plenty of protein at the start of your day, in most cases, you will naturally consume less energy for the remainder of the day.⁵

Some research suggests that diets with increased protein can prevent or help treat type 2 diabetes and metabolic syndrome, and possibly even reduce the risk of heart disease.⁶ In a recent trial, 100% of people with prediabetes who ate a high protein, moderate carb diet for six months achieved normal blood sugar levels.⁷

Higher protein intake also helps prevent a condition called sarcopenia, which is a loss of muscle mass that can occur as you age. Plus, it can help keep your bones strong, reducing the risk of osteoporosis, which is the loss of bone mass.⁸

Diet Doctor has lots of information and recipes to help you eat a high protein diet. Check out our other high protein guides: