Why You Need a High Protein Breakfast + Ideas

Do you every feel sluggish in the morning time? Need a cup of coffee (or three) to start feeling awake? You’re probably not eating enough in the morning time. Having a high protein breakfast is an important way to start the day. Protein is necessary for chemical reactions, expressing genes, regulating the immune system, and building muscle.

So having a breakfast packed with protein starts off your morning feeling full and satisfied, giving you an energy boost right off the bat.


As a registered dietitian, I recommend a high protein diet for many reasons, a few being managing blood sugar levels, having steady energy levels, aiding in weight loss, and building muscle. In my integrative health coaching program, I look at the whole person. Together, we dive into nutrition, movement, and lifestyle to build long-lasting results. Click here to read my client’s success stories.


Quick High Protein Breakfast Ideas (under 10 minutes)

  • Microwave Breakfast Sandwich
  • Microwave Breakfast Burrito
  • Microwave Egg Bites
  • Oatmeal (made with milk) + Protein Powder + Nuts/Seeds + Fruit
  • Greek Yogurt + Granola + Nuts/Seeds + Fruit
  • Oatmeal (made with milk) + Protein Powder + Nuts/Seeds + Fruit
  • Oatmeal (made with milk) + Nut Butter + Nuts/Seeds + Fruit
  • Oatmeal (made with milk) + Protein Powder + Nuts/Seeds + Fruit
  • Protein Toaster Waffle + Nut Butter
  • Protein Toaster Waffle + Nut Butter + Turkey Bacon
  • Hard Boiled Eggs + Apple & Peanut Butter
  • Hard Boiled Eggs + Turkey Bacon
  • Cottage Cheese + Turkey Bacon
  • Fruity Protein Shake
  • Whole Whet Pita + Scrambled Eggs + Cheese + Spinach
  • Bagel + Cream Cheese + Deli Meat + Spinach

Moderate High Protein Breakfast Ideas (15+ minutes)

  • Homemade Breakfast Sandwich
  • Homemade Breakfast Burrito
  • Homemade Egg Bites
  • Homemade Oat Balls (click here for my pumpkin spice protein ball recipe)
  • Homemade Protein Muffins
  • Homemade Protein Pancakes
  • Homemade Protein Cookies
  • Acaí Bowl (made with protein powder and nut butter)
  • Tortilla + Avocado + Black Beans + Cheese + Salsa
  • Egg + Ham Ommelette
  • Overnight Oats
  • Hash brown Casserole
  • Bakes Salmon and Eggs
  • Poached Eggs + Ham + Potatoes + Vegetables
  • Bagel + Avocado + Lox
  • Crispy Tofu + Sautéed Chickpeas + Vegetables