33 High-Protein Breakfast Ideas for All-Day Energy, According to Dietitians

Instead of a tortilla or English muffin, use protein-rich eggs as the wrapper for a bunch of nutrient-packed fillings, like high-protein hummus, fresh herbs, and sliced tomatoes. Try this technique for lunch, too, stacked with your favorite sandwich ingredients.

Get the Spinach and Lemon Hummus Egg Wraps recipe.

Tiny buckwheat pearls provide crunch to your hearty bowl of A.M. yogurt and pack a mighty protein punch. Double this sweet-salty topping to add to smoothie bowls and add this important macro plus fiber, vitamin A, and vitamin C, key for immune system support.

Get the Yogurt With Strawberries and Almond-Buckwheat Groats recipe.

Instead of relying on one protein, pick two. This easy breakfast bake utilizes hearty quinoa and eggs which double up on the necessary macro-nutrient and provide a host of vitamins and minerals.

Get the Quinoa Frittata with Roasted Red Peppers and Manchego recipe.

On its own, oatmeal isn’t high in protein. But you can easily increase that amount. “Make it with one cup of nonfat or low-fat milk, 2 tablespoons of natural peanut butter, and chia seeds,” says Keri Gans, R.D.N., nutritionist and author of The Small Change Diet.

Get the Raspberry-Pecan Baked Oatmeal recipe.

RELATED: 16 High Protein Foods That Pack More Protein Than an Egg

Avocado toast will always be a favorite, but just toast and avocado don’t add up to a ton of protein. An easy solution: Top it off with a fried or hard-boiled egg. Each large egg adds about 6 grams of protein to the equation.

Get the Curry-Avocado Crispy Egg Toast recipe.

Speaking of eggs, you can never really go wrong with whisking up a carton’s worth to make a frittata. This dish is endlessly customizable, so incorporating more protein is a no-brainer—just stir in cooked turkey bacon, breakfast sausage or cottage cheese. (For reference, each slice of this vegetarian version contains about 11 grams of protein.)

Get the Spinach and Artichoke Frittata recipe.

Overnight oats are a meal prep savior, and for good reason: It basically only requires you to stir ingredients together, then pop ‘em into the fridge for the night. To boost the protein content, stir in a scoop of protein powder, says Levy-Wolins. Combine the oats and plain or flavored protein powder, then add water or unsweetened nut milk and stir well.

Get the Citrus-Spiced Overnight Oats recipe.

RELATED: 25 Flavorful High-Protein Meal Prep Recipes That’ll Keep You Full

This bagel-inspired breakfast is not a carb overload. “Top either half a whole-wheat bagel or whole-grain crackers with smoked salmon, a tablespoon of whipped cream cheese, capers, and some salt and pepper for a high-protein breakfast that always hits the spot,” says Georgia Rounder, R.D.N., C.D.N. Here, we upped the nutritional ante by piling the fixings onto a gluten-free seeded cracker.

Get the Crispy Seeded Buckwheat Flatbreads with Smoked Salmon recipe.

Yep, a stack of pancakes can actually pack in protein. Fifteen grams of protein from peanut butter, combined with the fiber and nutrients from bananas, ensure that you’ll feel full until lunch. For an extra boost of protein, skip the syrup and serve with yogurt and chopped nuts, plus extra bananas and honey.

Get the Peanut Butter-Banana Pancakes recipe.

With 20-plus grams of protein per cup, there’s good reason this thick, creamy yogurt is a go-to breakfast. “Yogurt parfaits are hands-down one of my favorite high-protein breakfasts,” says Rounder. She tops plain, full-fat Greek yogurt with whatever toppings she’s in the mood for—usually a combination of walnuts (for added protein and healthy fat), berries (for fiber), a few spoonfuls of granola (for crunch), and a drizzle of honey (extra sweetness!).

Get the Yogurt With Strawberries and Almond-Buckwheat Groats recipe.

Muffins don’t have to be loaded with sugar and empty carbs. Rethink your omelet so you can take it on the go and make egg muffins, says dietitian Amy Kubal, R.D.N. These perfect portable bites have 10 grams of protein per muffin, making them a high-protein pick.

Get the Southwest Egg Muffins recipe.

Everyone seems to be talking about cottage cheese these days. The dairy product is a top choice for anyone looking to boost their protein intake (half a cup of 1% cottage cheese has 14 grams of protein and only about 80 calories). Spread some on toast, then layer on fresh fruit and nuts.

Get the Pear and Cottage Cheese Toast recipe.

Chia seeds are loaded with fiber, omega-3 fatty acids, and they’re even a complete vegetarian protein. Still, only one tablespoon of chia seeds gets you less than 5 grams of the muscle-building nutrient, so amp up your morning chia by stirring in a spoonful of nut butter.

Get the Coconut Chia Pudding recipe.

This breakfast staple packs in 19 grams of protein per serving—and it’s actually pretty easy to make at home. Plus, these make-ahead sandwiches can hold up in the freezer for about three weeks. That means you can make a batch of these portable, protein-powered sandwiches well in advance.

Get the Egg-and-Cheese Sandwiches recipe.

Fruit-forward breakfasts can actually be chock-full of protein. Just ask this simple parfait, which provides an unbelievable 22 grams of protein. Topped with nuts, seeds, and spices, it’s everything you could want in a morning meal.

Get the Blueberry-and-Mixed Nut Parfait recipe.

RELATED: 33 Low-Calorie Breakfasts That Are Tasty and Nutritious, According to Dietitians

“This is perfect if you’re tired of oatmeal,” says Jerlyn Jones, R.D.N., L.D., owner of The Lifestyle Dietitian. Millet is an ancient whole grain that produces a hearty texture somewhere between oatmeal and rice pudding. It’s easy to find in most grocery stores, and topped with berries, mint, chia seeds, and sliced almonds, it’s an irresistible, healthy breakfast.

Get the Millet Breakfast Bowl recipe.

RELATED: The 22 Best Mediterranean Diet Breakfast Recipes to Keep You Full All Morning

Does anything beat a giant pancake topped with mushrooms, bacon, and herbs? We don’t think so. This brunch dish includes 15 grams of protein, but just 352 calories—a godsend for when you’re craving something rich that won’t ruin your lunch or dinner.

Get the Roasted Mushroom and Bacon Dutch Baby recipe.

On top of being loaded with protein, salmon is also a great source of omega-3 fatty acids and nutrients like vitamin B12. Paired with veggies and eggs, the result is a nutrition powerhouse, packing in a whopping 37 grams of protein at less than 400 calories per serving for this filling hash.

Get the Salmon Hash with Sunny-Side-Up Eggs recipe.

Need to feed a crowd? These adorable little tacos can’t be beat for breakfast (or dinner, if you’d like). Just two of them pack 25 grams of protein, and your morning meal will be anything but boring. Tomatillos, jalapeño, sharp cheddar, fresh cilantro, and lime juice will certainly liven up your healthy weekend brunch.

Get the Sheet Pan Egg Tacos recipe.

This Mediterranean breakfast staple comes together super quickly with just a few spices, fresh tomatoes, and protein-packed eggs. Each serving has 14 grams of protein and serves the entire family right out of the pan. Just be sure to serve with some crusty bread for optimal dipping and a sprinkle of feta cheese for an extra pop of protein.

Get the Best-Ever Shakshuka recipe.