If you wake up famished or are prone to afternoon slumps, you may be lacking protein as a fuel source in your morning routine. “Starting the day with a balanced breakfast helps us feel energized, satisfied, and in a better mood throughout the morning,” says Malina Malkani, RDN, of Rye, New York, creator of Solve Picky Eating.
While most Americans get enough protein overall, per Harvard University, many start the day off with carbohydrate-heavy breakfasts like granola, cereal, and pastries, jamming protein into only lunch and dinner. That’s a mistake, says Karen Ansel, RDN, the Syosset, New York–based author of Healing Superfoods for Anti-Aging. “Unlike carbs or fat, the body can’t store protein, so we need to consume it at regular intervals throughout the day,” says Ansel. By spreading out your protein intake throughout the day rather than consuming it all in one sitting, research in the June 2014 Journal of Nutrition showed you’ll recover better after exercise, among other benefits.
In addition to being one of three macronutrients (the other two are fat and carbohydrate) your body needs to function properly, as Washington State University notes, protein helps keep you full, according to Harvard Health Publishing. Protein also takes more energy to digest than refined carbohydrates like white rice, bread, and pasta, meaning prioritizing protein may aid weight loss. Indeed, a small study found that eating a high-protein breakfast, which researchers defined as including 35 grams of protein, helped suppress participants’ appetite and reduced unhealthy evening snacking.
According to the U.S. Food and Drug Administration (FDA), the average person should shoot to get 50 grams (g) of protein per day. “For someone on the smaller side, I’d recommend 15 to 20 g of protein per meal — breakfast, lunch, and dinner — and 20 to 25 g for someone who is larger,” Ansel says. To figure out the best amount of protein for your individual health, consult a registered dietitian nutritionist, because age, gender, and factors like pregnancy can affect how much protein you need.
Suffice it to say, you’ll want to be sure to feature this macronutrient in every meal, including breakfast.
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Need some inspiration? Try one of these 10 protein-packed breakfast ideas.
Vegetable Omelet (22.6 g of Protein per Serving)
“Eggs provide exceptionally high quality protein, meaning the body uses their protein very efficiently,” says Ansel. A review published in March 2019 in Nutrients suggests that eggs are also a valuable source of amino acids, which are compounds that combine to form proteins, according to MedlinePlus.
This omelet with avocado and veggies from Wholesome Yum contains two eggs per serving, offering 12.5 g of protein, according to the U.S. Department of Agriculture (USDA). Another standout protein source is the ½ cup of shredded cheddar cheese the recipe calls for. That offers an additional 6.5 g protein per serving. And as Ansel mentions, the produce (onions, bell peppers, mushrooms, tomatoes, and avocados) add additional nutrients.
Each omelet offers about 23 g of protein, along with 579 calories, nearly 51 g of fat, 10 g of carbs, and 4.5 g of fiber. Because this recipe is high in calories and fat, cut your omelet in half and enjoy the second half for lunch or breakfast tomorrow, or whip up one plate for two people.
How to Cook It: Hard-Boiled Eggs
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Greek Yogurt Oatmeal (10 g Protein per Serving)
While basic oatmeal may be your go-to breakfast, you might be missing out on the perks of protein if you’re enjoying it plain. “Because most breakfast foods, like oatmeal, tend to be high in carbs yet low in protein, getting enough protein early in the day can be a challenge,” says Ansel. “Adding in plain, unsweetened yogurt, particularly protein-rich Greek yogurt, is an easy way to bump up protein at breakfast without adding lots of fat or sugar.”
This recipe from the blog Eating Bird Food calls for ¼ cup of plain Greek yogurt, which offers 5.5 g of protein, according to the USDA. Other top protein sources in this recipe include whole milk (1 cup offers a whopping 8 g) and 3.6 g of protein from 1 tablespoon of peanut butter, which is optional. You can also opt for fat-free or low-fat milk for a heart-healthy option that still packs a similar amount of protein.
To ramp up the fiber, which can aid digestion and may play a role in disease prevention, as the Mayo Clinic notes, consider adding fruit. Mullins suggests blueberries and bananas as worthy additions to your oats, which offer 4.1 g of fiber on their own per cup. Ultimately, though, pick your favorite fruit — Harvard points out they all offer a way to get your fiber fix.
Even without PB, this parfait from recipe creator Brittany Mullins provides 10 g of protein in addition to 267 calories, 45 g carbs, 5 g fat, and 6 g fiber (about 21 percent of the DV).
Carrot Cake Oatmeal Pancakes (About 14.6 g Protein per Serving)
“If you’re craving a sweet yet healthy breakfast, oatmeal pancakes can be a good choice for their fiber and health-promoting whole grains,” says Ansel.
One option worth considering: carrot cake oatmeal pancakes from Atlanta-based Marisa Moore, RDN, a culinary and integrative dietitian.
“The egg adds protein, and using whole grain oats — and no regular flour — adds a nice protein boost,” says Moore. According to the USDA, the ½ of a large egg in each serving offers 3.1 g of protein, while ¾ cup of oats provides 8 g. What’s more, a review published in October 2016 in the British Journal of Nutrition suggests that oats may help lower “bad” low-density lipoprotein (LDL) cholesterol, potentially playing a role in heart disease prevention.
For maximum protein, opt for cow’s milk over nut milk, such as almond milk (unless you’re lactose intolerant), for 4.1 g protein versus 0.49 g protein per ½ cup, respectively.
Two 3- to 4-inch pancakes have about 15 g protein, along with about 338 calories, 48 g carbs, 10 g fat, and 6 g fiber (covering roughly 21 percent of the DV).
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Fruit Smoothie (13 g of Protein)
“A fruit smoothie made with plain yogurt can be a good way to add protein to your morning,” says Ansel, “but it’s not my favorite choice, as smoothies tend to contain multiple servings of fruit, which can cause a big spike in blood sugar.”
Still, if you choose your recipe wisely, you can keep the sugar down and reap the benefits of protein in this portable package. “If drinking a smoothie makes it easier for you to have a healthy breakfast, try swapping in some veggies like spinach or kale, and add some healthy fats from foods like avocado, nuts, or flax or chia seeds to cut down on sugar and slow digestion,” says Ansel.
The Golden Smoothie Bowl recipe from Dawn Jackson Blatner, RDN, contains no added sugar, and gets sweetness from just a banana, cinnamon, and two tablespoons of unsweetened coconut flakes.
As for protein, there are 8 ounces of plain, lowfat kefir, which offers 9 g protein, according to the USDA. Kefir is fermented milk that is rich in gut-friendly probiotics, according to the Mayo Clinic. Also, 2 tablespoons of chopped walnuts provide 2.9 g protein, not to mention 2.9 g of heart-healthy monounsaturated fat. Per MedlinePlus, like oats, monounsaturated fat helps lower LDL cholesterol.
Plus, the recipe calls for the super-spice turmeric. According to the Mayo Clinic, turmeric contains an anti-inflammatory compound called curcumin that may have health benefits for those with various diseases, including type 2 diabetes, obesity, inflammatory bowel disease, and certain types of cancer.
In addition to 13 g of protein, each bowl provides 370 calories, 43 g carbs, 20 g fat, and 6 g fiber (about 21 percent of the DV).
How to Cook It: Mushroom, Tomato, and Herb Frittata
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Tofu Scramble (20.3 g Protein per Serving)
If you’ve never considered tofu as part of your a.m. meal, now is the time to start. “Tofu is nutrient-rich and high in plant-based protein,” says Malkani. According to the Harvard T.H. Chan School of Public Health, soy protein, which is what tofu is made from, is considered a complete protein, unlike some other plant-based proteins, because it contains all the essential amino acids (the ones your body can’t make on its own). A study published in March 2020 in the journal Circulation found that participants who ate higher amounts of tofu (one or more servings per week) had a lower risk of developing cardiovascular disease compared with people who didn’t eat as much (less than one serving per month).
Cooking-wise, tofu is practical. “The mild flavor and versatility of tofu makes it an excellent base for breakfast scrambles and smoothies,” says Malkani.
For an egg-free yet egg-like tofu scramble, consider this protein-packed Super Eggy Vegan Tofu recipe from the blog Loving It Vegan.
The recipe calls for 4 ounces of tofu per serving, which contains nearly 9 g of protein, according to the USDA. The recipe makes two servings, and one serving offers about 20 g protein, in addition to 206 calories, about 4 g carbs, 13 g fat, and 0.9 g fiber.
Chicken or Turkey Wraps (32.5 g of Protein per Serving)
“I'm a huge fan of breakfast burritos because they are a great way to use up leftovers and reduce food waste,” says Malkani.
To whip up your own version in a hurry, put scrambled eggs, leftover veggies, and chicken in a warm tortilla, and voilà! Breakfast is served.
“Scrambled eggs, an affordable, nutrient-rich, high-quality source of protein, work well in breakfast wraps, burritos, and tacos, and are also one of the most concentrated sources of choline — a nutrient that is critical for brain health — in the American diet,” Malkani adds. Choline also regulates mood and muscle control, according to the National Institutes of Health (NIH). One large, grade A egg, for example, provides 169 milligrams (mg) of choline, the USDA notes.
For an even more flavorful start to your day, try these Smoky Chicken Tacos with Citrus Slaw and Creamy Guacamole from Sarah Gold Anzlovar, RDN, who is based in Boston.
The mouthwatering recipe contains roughly 4 ounces of chicken per serving, which is a whopping 27 g of protein, per the USDA (when using boneless chicken thighs, which is what the recipe calls for). You’ll also get lots of fiber from the produce, including cabbage, bell pepper, avocados, and onions.
For another option, try this Breakfast Burrito recipe courtesy of Everyday Health.
Hot Whole Grains and Milk (8.1 g of Protein per Serving)
“As basic as it sounds, adding a glass of low-fat milk to your breakfast is probably the fastest and easiest way to add protein to your morning,” says Ansel. “Considering milk contains one of the highest-quality forms of protein available — and is packed with hard-to-get nutrients like calcium and vitamin D — it’s a win on multiple levels,” Ansel adds.
One warming and oh-so-delicious way to get this oat and milk combo is with Pumpkin Apple Baked Oatmeal from Once Upon a Pumpkin. The recipe calls for ¾ cup of almond milk, but you can swap in cow’s milk for even more protein. The USDA notes that 1 cup of low-fat cow’s milk would provide 8.3 g of protein, but you’d get less per serving (considering the recipe serves nine). You’ll also get protein from this dish's 1½ cups of oats, flaxseed, egg, pumpkin seeds, and the drizzle of almond butter and pecans to garnish.
One tablespoon of almond butter in this case offers 3.4 g of protein as well as almost 2 g of fiber (7 percent of the DV), according to the USDA.
For another option, try this Apple-Cinnamon Oatmeal recipe courtesy of Everyday Health.
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Ham and Cheese Casserole (21 g of Protein per Serving)
A ham and cheese casserole sounds so rich — can a piece actually be good for you? “As with most nutrition-related questions, the answer is, it depends,” says Malkani. “Recipes contain different ingredients and amounts of each; however, both ham and cheese are protein sources,” Malkani says.
For a healthy take on a casserole, consider making this Baked Ham and Cheese Omelet from the blog The Seasoned Mom.
One of the top protein sources in this recipe is diced cooked ham, which according to the USDA contains over 7.5 g of protein per serving. You also score 4.3 g of protein from 1 cup of shredded cheddar cheese and 8.3 g of protein from egg per serving.
To ramp up nutrition and flavor, the recipe maker Blair Lonergan, founder of the Seasoned Mom, suggests adding bell peppers, zucchini, tomatoes, and spinach, a tactic Malkani uses, too. “I also like adding chopped vegetables such as peppers and mushrooms to breakfast casseroles for a convenient and tasty way to start off the day with a nutrient and fiber boost,” says Malkani.
There are six servings in the recipe, and each provides 278 calories, 3 g carbs, 21 g protein, and 19 g fat.
Cocoa Breakfast Smoothie (12 g of Protein per Serving)
If you love chocolate and bananas, you’re in luck. This breakfast smoothie from Five Heart Home not only tastes delicious (hello, unsweetened cocoa powder), but also comes jam-packed with protein.
The top protein sources in this recipe include oats — there are ½ cup per serving, providing about 5 g of protein, according to the USDA, not to mention a thick, decadent texture. In each serving, there are also 3 tablespoons of almond butter, offering 3.4 g of protein each; two tablespoons of chia seeds, offering 4.7 g of protein; and ½ cup Greek yogurt, offering 11 g protein.
Cottage Cheese and Fruit Parfait (30 g of Protein per Serving)
“Cottage cheese offers a lower-calorie way to eat a good amount of protein,” says Malkani. This delicious Cottage Cheese Breakfast Bowl (which serves one) from the blog The Almond Eater contains ¾ cup of the cheese, providing 17.3 g of protein and only 128 calories, according to the USDA.
In addition to the cottage cheese, it’s important to consider what else goes in the bowl. “Toppings like chopped fruit, nuts, and seeds help turn cottage cheese into a balanced meal option that includes fiber, healthy fats and carbohydrates as well,” Malkani says. This recipe also calls for ¼ cup almonds and ¼ cup walnuts, delivering 7.2 g and 4.6 g protein, respectively.
Raspberries in this recipe also increase the bowl’s fiber content. For example, a ½ cup of raspberries provides 4 g of fiber, according to the USDA, which is 14 percent your DV.
In addition to 30 g of protein, each serving contains 583 calories, 25 g carbs, 44 g fat, and 10 g fiber for about 36 percent of the DV.
Additional reporting by Madeline R. Vann, MPH.
Kelly Kennedy, RDN, LDN
Medical Reviewer
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.
Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.
