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!
Table of contents
- 1. Grain-Free Banana Protein Pancakes
- 2. Avocado Toast with Cottage Cheese
- 3. Smoked Salmon Bagel
- 4. Overnight Oats with Fruit
- 5. Breakfast BLT Salad
- 6. Chickpea Scramble Breakfast Bowl
- 7. Healthy Sweet Potato, Black Bean & Avocado Breakfast Burritos
- 8. Turkey Sausage & Egg Sandwich
- 9. Blueberry Greek Yogurt Pancakes
- 10. Eggs Benedict with avocado hollandaise
- 11. Paleo Breakfast Fried Rice
- 12. Lemon Chia Seed Muffins
- 13. Breakfast Smoothie
- 14. Egg White Oatmeal with Fruit and PB
- 15. Southwest Tofu Scramble
- 16. Blackberry Vanilla French Toast
- 17. 5-Ingredient Green Smoothie
- 18. 5-Minute Chai Spiced Breakfast Quinoa
- 19. Yoghurt with Pumpkin Granola
- 20. Simple Vegan Omelette
- General FAQs
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
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
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
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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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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General FAQs
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.
Some breakfast foods that are high in protein include eggs, bacon, tofu, salmon and peanut butter.
There is 13 grams of protein in one boiled egg.
