24 Healthy High-Protein Breakfast Recipes - Eat the Gains (2024)

The best healthy high-protein breakfast recipes! From smoothies to eggs, and oatmeal, all the recipes are packed with protein to help fill you up and reach your goals. You’ll be sure to find some you’ll love to add to your rotation!

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We love a protein-packed breakfast! Eating enough protein has so many benefits (it doesn’t just have an impact on building muscle and body composition, although that is a nice bonus!). And when you start off the day with a good amount, it will set the tone for the day!

Yet I see so many people missing the opportunity to get in enough protein at breakfast. Repeat after me – one egg is not enough!! Most are loaded with carbs, which is just going to spike our blood sugar, to then have it crash. This leaves us feeling tired, cravings can hit, and we feel hungry shortly after eating.

I always aim for 30+ grams of protein at each meal and breakfast is no different. With getting enough protein, and a good balance of carbs and fat, I know I am setting myself up to feel my best.

To help you hit your goals and increase your intake, we are rounding up our favorite high-protein breakfast recipes. Broken down by smoothie, eggs, oatmeal, egg-free, and more, you are sure to find some you love.

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Why we love high protein breakfast recipes

  • starts the day off strong so you aren’t trying to play catch-up later
  • they will fill you up and keep you full longer– protein is the most satiating macronutrient. Getting enough will help fill you up and slow down digestion, keeping you full longer!
  • helps balance your blood sugar– helps slow down the digestion of carbs (along with fat) to keep your blood sugar balanced
  • helps build and repair muscles– especially important for those who work out!
  • beneficial for digestion by signaling the stomach to release stomach acid
  • customizable– most of these can be customizable to your liking

What are high protein breakfast foods?

Here are some foods that will give your breakfast a protein boost:

  • eggsand eggs whites
  • smoked salmon
  • breakfast sausage, bacon, or ham– just make sure to look at labels as some have more protein than others!
  • greek yogurt
  • cottage cheese
  • protein powder
  • spouted toast or sourdough– these have more protein than your typical bread
  • dairy milk
  • grains (quinoa, farro, oats…)
  • beans
  • cheese
  • higher-protein cereals or granola
  • nut or seed butter

Most of these foods are mixed macros (protein and carbs or fat) but they can still add up to make a big impact on your protein intake!

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What’s the best high-protein breakfast?

While there are no right or wrong breakfast foods, you do want to put some thought and effort into making it. Not only do we want it to taste good, but we want to set ourselves up to feel full and satisfied and our blood sugar balanced. And just like all meals, we want to think of protein, carbs, healthy fats, and fiber.

Some are some high protein breakfast ideas:

  • eggswith sprouted toast andveggies
  • oatmealor overnight oats withprotein powder
  • protein smoothie or smoothie bowl
  • breakfast tacos with eggs, bacon, veggies, and cheese
  • bagel with smoked salmon, cream cheese, and veggies
  • protein yogurt bowl with greek yogurt, protein powder, nut butter, and berries
  • protein pancakes or waffles
  • leftovers from dinner– if you don’t like breakfast foods, no worries! Just treat it like another meal and get some protein, carbs, and fat.
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Healthy breakfast smoothie recipes

Creamy chocolate proteinsmoothieis packed with protein, carbs, fruit, and veggies to help build muscle and optimize recovery! It makes the perfect easy breakfast that is easily customizable to fit your needs.

Orange creamsicle smoothieis made with fresh oranges, coconut milk, hidden veggies, protein, and vanilla and tastes just like childhood! Packed with vitamins and minerals for an easy breakfast, healthy snack, and pre or post-workout shake.

Coffee protein smoothiewith cold brew coffee, banana, protein powder, cashew butter, chia seeds, and cinnamon for the perfect on-the-go breakfast or post-workout protein shake! It packs protein, healthy fats, carbs, and fiber for a delicious balanced smoothie.

Green smoothieis thick and creamy and nutrient-packed! Loaded with veggies, fruit, healthy fats, fiber, and protein, and tastes like the tropics thanks to pineapple, coconut milk, and lime!

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Healthy egg breakfast recipes

Sweet potato breakfast casserolewill be a hit! Packed with sausage, sweet potatoes, onion, and bell peppers and seasoned with classic southwestern flavors. Make it for a comforting brunch or meal prep to have on hand for the week.

Buffalo chicken breakfast casserolemade with eggs, chicken, buffalo sauce, and veggies. It makes a perfect protein-packed breakfast and is great for meal prep.

Freezer breakfast sandwichesmade with sausage, sun-dried tomatoes, a spinach egg patty, cheese, and a whole grain English muffin. Make a batch at the beginning of the week for the perfect grab-n-go meal.

Breakfast burritoswith eggs, bacon, black beans, and southwest flavors. Perfect for meal prep and freezer friendly!

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High-protein oatmeal recipes

Chocolate peanut butter overnight oatstake just 5 minutes to make, are packed with complex carbs, protein, fiber, and healthy fats, and are absolutely delicious! Make a few early in the week to make mornings a breeze.

Strawberry overnight oatsare packed with strawberry flavor thanks to homemade strawberry milk. It’s mixed with oats, chia seeds, greek yogurt, vanilla, and cinnamon for the perfect easy make-ahead breakfast or meal prep.

Cauliflower oatmealmade with a combo of rolled oats and cauliflower rice makes an easy way to sneak in some veggies, fiber, and micronutrients into a comforting bowl of oatmeal. Packed with protein, complex carbs, fiber, and some healthy fats for a well-balanced and healthy breakfast.

Apple cinnamon overnight oatsmade with rolled oats, fresh apples, greek yogurt, and cinnamon. With just 5 minutes to prep, they make an easy, delicious, and protein-packed make-ahead breakfast.

Chocolate coconut overnight oatsare a decadent yet healthy way to start your morning. Made with rolled oats, chia seeds, coconut milk, cacao powder, yogurt, and protein powder, they are loaded with protein, carbs, fat, and fiber.

Cinnamon mango overnight oatscombine fresh mango, rolled oats, yogurt, chia seeds, and milk! An easy and healthy meal prep breakfast full of complex carbs, protein, and fiber. Easily customizable to fit your dietary preference and macro needs.

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High-protein breakfast recipes without eggs

Homemade breakfast sausage recipeis so delicious and so easy to make! Just ground pork, spices, and fresh blueberries for a sweet and savory easy breakfast side. Gluten-free, dairy-free, low-carb, paleo, and Whole30.

Chicken hashis the ultimate hash recipe. Loaded with ground chicken, sweet potatoes, apples, vegetables, and warming spices, made in one pan, and ready in 45 minutes. Perfect for breakfast as is or topped with an egg!

Homemade chicken apple sausage pattieswith just ground chicken, apple, onion, and spices. Great for breakfast with your favorite sides.

Sausage sweet potato hashis made in one pan and ready in 25 minutes! Made with ground pork, sweet potato, apples, kale, and warming spices, it’s loaded with protein, carbs, and healthy fats. Perfect for a sweet and savory comforting breakfast and great for meal prep!

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High protein breakfast bowl recipes

Chocolate peanut butter protein yogurtbowl recipe makes an easy and healthy breakfast or snack! You only need a few ingredients and 5 minutes to make this healthy yogurt bowl packed with 40 grams of protein. Top with toppings of choice!

Healthy breakfast bowl recipewith crispy breakfast potatoes, eggs, veggies, avocado, and smoked salmon. Full of flavor and a well-balanced meal, it’s the perfect way to start the day! Customizable to your liking, gluten-free, and meal prep friendly.

Cottage cheese bowl 2 ways– one sweet and one savory! Each one makes a delicious, protein-packed, gluten-free, and no-cook breakfast. Easily customizable by changing out toppings!

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High protein pancake recipes

Cottage cheese pancakesare both quick and easy and taste delicious! Made in the blender with only cottage cheese, eggs, and oats for a light, fluffy, and healthy pancake recipe with 25g of protein per serving. The perfect well-balanced breakfast or snack.

High protein pancakeswith protein powder, oats, banana, eggs, milk, and spices. Light and fluffy, easy to make, and packed with 37 grams of protein, complex carbs, and fiber for a well-balanced breakfast.

Spinach pancakesare a fun way to start your day by sneaking in some veggies! Made in the blender and ready in 20 minutes for a fun way to add greens! Gluten-free, dairy-free, and vegetarian.

And if you love quick and easy meals and want to learn how to build a balanced plate, check out our FREEHow to Build a Balanced Plate Guide!

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24 Healthy High-Protein Breakfast Recipes - Eat the Gains (2024)
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