Every product is carefully selected by our editors and experts. If you buy from a link, we may earn a commission. Why trust us?

Avocado Toast with Cottage Cheese and tomato

20 Best High Protein Breakfasts for Muscle Growth

Starting your day with one of these high protein breakfasts is an easy way to start your day off on the right foot. With so many quick, easy breakfast options that are rich with protein and equally as delicious, you won’t be grabbing that sugary cereal from the cupboard ever again- and thank goodness for that!

You’ll also like:
15 Best Healthy Snacks for Weight Loss
How to Make Healthy Fried Chicken at Home
4 Tips on How to Start a Healthy Diet and Stick to it

grain free banana protein pancakes with honey

1. Grain-Free Banana Protein Pancakes

Making sure you get a protein-packed breakfast doesn’t mean you have to say no to a cheeky Sunday morning serving of pancakes with this recipe for grain-free banana pancakes. With just six ingredients and no grains, they’re healthy without compromising on taste!

Carbohydrate: Moderate
Protein: High
Fat: Moderate
Contains: Calcium, vitamin D

avocado toast with cottage cheese

2. Avocado Toast with Cottage Cheese

This quick and easy toast is great for breakfast or a snack, perfect for those busy weekday mornings. The cottage cheese is packed with protein and compliments the avocado with delightful sweetness, all on a bed of whatever bread you fancy. Balanced, easy and delicious- you’ll find yourself making this toast most mornings!

Carbohydrate: High
Protein: Moderate
Fat: Moderate
Contains: Calcium, Potassium

Smoked Salmon Bagel with onion

3. Smoked Salmon Bagel

Salmon is a breakfast favourite, and there’s no point in just saving it for special occasions. This breakfast takes just minutes to assemble and is fresh, healthy and full of protein. Salmon is loaded with nutrients like protein and omega-3 fats, and easy to store in the freezer. Add a little bit of cream cheese for some extra flavour if you’re feeling a bit cheeky.

Carbohydrate: High
Protein: Moderate
Fat: Moderate
Contains: Cobalamin, Vitamin b-6

overnight oats with fruits raspberry and strawberry

4. Overnight Oats with Fruit

You’ll be thanking your past self for putting these overnight oats in the fridge before you went to bed, one of our favourite grab-and-go high protein breakfasts. Perfect for the winter months, add almond milk, oats and protein powder, some berries and whatever else you desire into a jar and place it in the fridge- so simple! The next morning it with have combined into a thick, gooey pot of deliciousness.

Carbohydrate: High
Protein: Moderate
Fat: Moderate
Contains: Magnesium, phosphorus

breakfast blt salad with bacon, avocado, tomato and eggs

5. Breakfast BLT Salad

Salad for breakfast is an unconventional but protein-rich breakfast idea that we are currently loving. Pack your bowl with all the good stuff like kale, bacon, avocado, tomato and most importantly- eggs. It’s all your breakfast favourites without the bread, in a bowl! It may take a while getting used to, but once you’ve tried this salad for breakfast there’s no going back.

Carbohydrate: Low
Protein: High
Fat: Moderate
Contains: Vitamin A, Vitamin D

chickpea scramble breakfast bowl

6. Chickpea Scramble Breakfast Bowl

This high protein breakfast requires a little more effort, but it’s definitely worth it. It is the vegans’ answer to scrambled eggs, with just as much protein and flavour. Instead of using eggs, you just need a jar of chickpeas. The dose of turmeric and garlic add a delicious flavour that coats the protein-packed chickpeas to a tee.

Carbohydrate: Low
Protein: High
Fat: Low
Contains: Potassium, Iron, Magnesium

burritos with sweet potato, black bean and avocado

7. Healthy Sweet Potato, Black Bean & Avocado Breakfast Burritos

We are true believers that burritos are to be enjoyed no matter what time of day. These breakfast burritos are packed with sweet potatoes, black beans, eggs and avocado. The beans mean they’re full of protein and you can also pop them in the freezer for meal prep during your busier weeks.

Carbohydrate: High
Protein: Moderate
Fat: Moderate
Contains: Iron, Calcium, Vitamin A

Turkey Sausage and Egg Sandwich

8. Turkey Sausage & Egg Sandwich

This high-protein sandwich is double the protein, with turkey and egg to fill you up and keep you going all day long. Sandwich the turkey and egg in between a toasted English muffin for a warm, hearty, protein-rich breakfast. The turkey is a healthier substitute for bacon, so next time you find yourself craving a classic B&E, try turkey instead.

Carbohydrate: High
Protein: High
Fat: Moderate
Contains: Vitamin B-6, Cobalamin, Vitamin D

blueberry greek yogurt pancakes

9. Blueberry Greek Yogurt Pancakes

A deliciously healthy alternative for breakfast when you wake up and your sweet tooth is ready to go. To make the pancakes mix eggs, whole wheat flour, baking powder and cinnamon and add in blueberries. The best part? Top with Greek yoghurt for a creamy topping that is high in protein and low in all the bad stuff.

Carbohydrate: Moderate
Protein: Moderate
Fat: Low
Contains: Calcium, Cobalamin

eggs benedict with avocado hollandaise

10. Eggs Benedict with avocado hollandaise

We know how irresistible an eggs-benny can be, but with this healthy version of our brunch classic, you don’t have to say no. You get all the protein you need from the eggs, and the avocado hollandaise means that you’re getting your protein and healthy fats without those unnecessary extras.

Carbohydrate: Moderate
Protein: High
Fat: Moderate
Contains: Vitamin C, Vitamin B-6, Cobalamin

paleo breakfast fried rice

11. Paleo Breakfast Fried Rice

This breakfast bowl is healthy, gluten-free and packed with protein. A little bit different to your usual fried rice, it’s made with cauliflower rice and contains the classic breakfast veg like bacon, mushrooms egg and avocado. Best of all, you can throw in whatever you like!

Carbohydrate: Moderate
Protein: High
Fat: Low
Contains: Vitamin C, Potassium, Folate

three lemon chia seed muffins

12. Lemon Chia Seed Muffins

These lemon chia seed muffins are perfect for meal prep, just whip them up the night before and put them in the freezer ready to go for the busy week ahead. The flavours are a bit different so there are great for when you’re feeling bored with your regular breakfast staples. They’re also portable so take a muffin (or two) on the run!

Carbohydrate: Moderate
Protein: Moderate
Fat: Moderate
Contains: Vitamin C, Magnesium, Calcium

smoothie with strawberry

13. Breakfast Smoothie

We all know the simple pleasure of putting everything into a blender and whipping it all up to create a magnificent liquid deliciousness. This if our favourite smoothie mixture for when you’re looking to pack in plenty of protein. Filled with oats, protein powder, fruit and a touch of peanut butter- its healthy, filling and delectable.

Carbohydrate: Moderate
Protein: High
Fat: High
Contains: Iron, Magnesium

egg white oatmeal with fruits

14. Egg White Oatmeal with Fruit and PB

Don’t let the name fool you, this high protein breakfast is as sweet as it is healthy. Put aside 10 minutes in the morning to whip up some oats, and in another bowl whisk egg whites to add to your cooked oats. Top it with fruit, peanut butter and whatever else you’re craving that morning.

Carbohydrate: High
Protein: Moderate
Fat: Low
Contains: Iron, Magnesium

southwest tofu scramble with potato and avocado

15. Southwest Tofu Scramble

Vegans don’t have to miss out on the joys of scrambling eggs for your morning breakfast ritual with this tofu scramble recipe. Tofu is one of the most underrated, versatile ingredients and is perfect for breakfast meals. Scramble it with oil, onion, kale, capsicum and add turmeric, garlic and cumin for a savoury, flavoursome simple, protein-packed breakfast.

Carbohydrate: Low
Protein: Moderate
Fat: Low
Contains: Calcium, Iron, Vitamin a

blackberry vanilla french toast

16. Blackberry Vanilla French Toast

When you think of French toast, healthy and protein-rich is probably not the first thing that comes to mind, but this simple version is a great, balanced breakfast. By pairing the recipe back to just eggs and a dash of vanilla, you still get the sweet flavours without the unnecessary extra sugars and fats. Top with blueberries and nuts for some more healthy goodness.

Carbohydrate: High
Protein: Moderate
Fat: Moderate
Contains: Vitamin D, Vitamin C, Calcium

five ingredient green smoothie with mango

17. 5-Ingredient Green Smoothie

This is another easy smoothie to add to your high protein breakfast smoothie arsenal. It only takes five ingredients- kale, mango, Greek yoghurt, almond milk and peanut butter. You can whip this up on mornings you’re in a rush but don’t want to sacrifice healthy, fresh goodness. We love to make this on those hot, summer mornings.

Carbohydrate: Moderate
Protein: Moderate
Fat: High
Contains: Vitamin A, Magnesium, Vitamin B-6

five minute chai spiced breakfast quinoa

18. 5-Minute Chai Spiced Breakfast Quinoa

A super quick and easy breakfast that’s filled with quinoa and flavoured with chai that takes just five minutes to make. With 16 grams of plant-based protein in each bowl, quinoa is one of our favourite high protein ingredients. The chai and maple syrup give this breakfast a warming, wintery touch.

Carbohydrate: High
Protein: Moderate
Fat: Moderate
Contains: Potassium, Calcium, Magnesium

yoghurt with pumpkin granola

19. Yoghurt with Pumpkin Granola

Craving pumpkin pie for breakfast? Try this alternative. This does require some baking, so perhaps add it to the Sunday baking list and you’ll thank yourself later in the week. In a bowl, combine oats, pumpkin, oil, maple syrup, pumpkin pie spice and pecans and bake for 50 minutes. Serving it with yoghurt is a delicious, healthy way to enjoy it.

Carbohydrate: Moderate
Protein: Moderate
Fat: Low
Contains: Manganese, Phosphorus, Vitamin A

vegan omelette with mushrooms and potato

20. Simple Vegan Omelette

If you can master a vegan omelette, you can master anything! It certainly doesn’t look like eggs before the cooking goes on, but the finished result will have you amazed at the resemblance. Instead of eggs, use silken tofu and some hummus and add in whatever other omelette staples you like.

Carbohydrate: Low
Protein: Moderate
Fat: Low
Contains: Calcium, Iron

You’ll also like:
15 Best Healthy Snacks for Weight Loss
How to Make Healthy Fried Chicken at Home
4 Tips on How to Start a Healthy Diet and Stick to it

General FAQs

Why is protein important?

Protein is an important part of a healthy diet as it helps build and repair muscles and bones and to make hormones and enzymes. Protein is also a good energy source.

What breakfast foods are high in protein?

Some breakfast foods that are high in protein include eggs, bacon, tofu, salmon and peanut butter.

How much protein is in eggs?

There is 13 grams of protein in one boiled egg.

About the author

About the author
CONTRIBUTOR

Aimee O'Keefe

Aimee O’Keefe is a Sydney-based freelance writer with a background in fashion, entertainment and technology coverage. She completed a Bachelor's degree in Media and Communications at the University of Sydney and has previously worked with Universal Magazines and the Ministry of Style. She currently works as Content Writer for a leading digital marketing agency.