20 Easy High-Protein Breakfast Ideas

Everyone wants to eat a healthy and filling breakfast in the morning but sometimes it feels like we just don’t have time.

That’s why I’ve spent so much time looking for the best high-protein breakfasts that you can make quickly but will still keep you full until lunchtime.

Each of the following recipes can be put together in just ten minutes but they still pack a wallop with tons of nourishing protein to meet your fitness goals.

 

Benefits of High-Protein Breakfasts

 

The reason that I’ve chosen high-protein breakfasts is that they’re one of the healthiest ways to start your day:

1) Scientific studies have shown that eating a breakfast high in protein keeps people full longer and helps to reduce unhealthy food cravings throughout the day.

According to Dr. Heather Leidy of the University of Missouri-Columbia people who ate filling breakfasts high in protein had remarkably improved appetite control in the evening which significantly reduced unhealthy snacking even late into the evening.

2) Eating a high-protein breakfast will help you eat less sugar and by reducing the number of processed sugars we eat we can make a major dent in our total calories consumed in a day.

So, without further ado, here are twenty of the tastiest high-protein breakfasts you can whip up in only ten minutes:

 

High-Protein Breakfasts Recipes

 

Quinoa Nut and Berry Bowl

 

Quinoa is a grain, well technically a seed, that has one of the highest protein to carbohydrate ratios of any grain out there.

By using it in your cereal in the morning you can seriously bump up your protein intake.

To do this quickly you want to make sure you already have some cooked quinoa leftover in your fridge from the previous night.

This shouldn’t be a big deal since quinoa can stay good in your refrigerator for a few days.

Just cook a little extra for dinner one night.

Once you have your quinoa go ahead and mix in your berries and cashews.

The cashews will bump up your protein content while the berries will provide both vitamins and flavor.

Next, go ahead and add your maple syrup and cinnamon to taste.

If you’re trying to cut back on your sugar you could also leave out the maple syrup entirely as the berries and cinnamon already give it some nice flavor.

Ingredients:

  • Quinoa
  • Berries
  • Cashews
  • Maple Syrup
  • Cinnamon

 

 

Quinoa Avocado Egg Slam

 

Here’s another tasty quinoa dish that utilizes this high-protein grain.

For this recipe, we’re going to be going for a little more zing and a little less sugar by adding a Mexican twist.

Again, you’re going to want to have some leftover quinoa in a bowl beforehand.

This is a very filling recipe that mixes eggs, avocado, quinoa, Parmesan cheese, and salsa together in one big frying pan and is guaranteed to make you feel full and satisfied.

Add some basil or cilantro to taste.

Ingredients:

  • One cup of cooked quinoa
  • ¼ cup of salsa
  • 3 eggs
  • One avocado
  • Basil or cilantro to taste
  • Grated Parmesan cheese (optional)

 

 

Baked Egg in an Avocado

 

This is one of my all-time favorite dishes.

Simply cut an avocado in half and pop out the nut to leave a space in the middle.

You can scrape out a little extra avocado for later too in order to make sure there’s enough room for the egg.

Next, you want to chop up your small sweet potato into small bits and sprinkle it in the center of the avocado.

Then crack open one egg per an avocado half and drop it in the middle.

Throw it in the oven at 350 F for about 15 minutes, or more if you want the egg firmer, and go jump in the shower.

When you come back breakfast will be waiting!

You can add a little fresh cilantro and some lemon juice for flavor along with some salt and pepper to taste.

Ingredients:

  • One avocado
  • 2 eggs
  • One small sweet potato
  • Half a lemon or lime
  • Fresh cilantro
  • Salt and pepper to taste

 

 

Avocado and Egg Toast

 

This is a truly well-rounded breakfast that everyone can enjoy.

First, you want to mash up your avocado and then scramble up your two eggs in a frying pan.

You can also fry them sunny side up if you prefer.

While your eggs are cooking go ahead and drop the bread in your toaster and once it’s done spread the mashed avocado on top.

Then drop the scrambled eggs on top with a little salt and pepper for a tasty protein-rich treat.

Ingredients:

  • 2 large eggs
  • A splash of milk (optional)
  • One avocado (smashed)
  • One slice of wheat or sourdough bread
  • Salt and pepper to taste

 

 

High-Protein French Toast

 

This is a really tasty treat that packs some serious protein into a traditional and sweet breakfast.

You want to start by mixing the eggs together and once your pan is hot enough you can dip the bread into the mixture and slap them on the pan.

Toast each side till the egg is cooked and then stick on a plate.

The real trick to this recipe is the peanut butter which really ups the protein content of the meal.

Feel free to add as much as you want and put a little honey on top for some taste.

Ingredients:

  • One whole egg
  • One cup of egg whites
  • Two large spoons of peanut butter
  • Honey to taste

 

 

Breakfast Burrito

 

This breakfast is a tasty high protein treat.

First, you want to mix all of the eggs and scramble them in the frying pan.

If you’re going to use whole eggs you can go ahead and use about half the number I listed below.

Next, lay the egg on top of your tortillas and place the cheese, peppers, onions, and spinach in the middle. Salt and pepper to taste.

I’ve gone ahead and skipped the sautéing of the onions and peppers to make this recipe a little faster to put together but if you have some lying around from last night that’s even better.

The best part about this recipe is that it’s easy to wrap up and take with you on the go for your commute.

You can even store some in your freezer to heat up later.

Ingredients:

  • 9 eggs, if only using the whites and tossing the yolks, will give you 3 to 4 burritos
  • 4 tortillas
  • Spinach
  • Grated cheese
  • One onion
  • Two bell peppers
  • Salt and pepper to taste

 

 

Steak and Avocado Salad

 

A lot of people say you can’t have steak for dinner but I say, “Why not?”

This recipe is guaranteed to leave you feeling full and ready to take on the challenges of any day.

To start you want to sprinkle some salt and pepper on your steak and then fry each side in a frying pan for about two minutes.

This recipe works even better with leftovers because the steak will already be cool from the refrigerator and you won’t have to bother frying it in the morning.

Once you have your steak ready just lay it over the salad and you’re good to go!

Ingredients:

  • One pound of sirloin steak; half an inch thick
  • Salt and pepper
  • 2 hearts of romaine lettuce, chopped
  • 3 diced hard-boiled eggs
  • 2 diced avocados
  • 2 cups of halved cherry tomatoes
  • Caesar dressing

 

 

Easy Tuna Salad

 

This is another super high protein salad that tastes great in the morning.

To start just chop up your cucumber, halve your cherry tomatoes, and toss them all into a bowl with the lettuce.

Then, in another bowl, mix your tuna and mayonnaise together.

Once that’s done go ahead and toss everything together in your salad bowl.

Salt and pepper to taste.

Ingredients:

  • 1 Can of tuna fish
  • 1 tablespoon of mayonnaise
  • Cherry tomatoes
  • Lettuce
  • Cucumber
  • Black pepper to taste

 

 

Sweet Potato Hashbrowns with Egg

 

This is a super simple recipe that only has two ingredients; sweet potato and egg.

To begin you want to thinly slice your sweet potato and then lay in two small “nests” on your hot frying pan.

Don’t make them too thick because you want to make sure the egg you lay in the middle will cook.

After a minute go ahead and crack open an egg into the middle of each sweet potato hash.

Cook until the egg is done and you have yourself a super simple breakfast with plenty of healthy protein from the eggs.

Ingredients:

  • 2 Sweet potatoes
  • 2 eggs

 

 

Chicken, Potato, and Spinach Leftovers Hash

 

This is one of the best leftover dishes you can make.

Unlike many of the other breakfasts on this list there aren’t any eggs involved; just lots of filling food leftover from the night before.

You want to begin by chopping up some fresh garlic and onion.

Then grab some fresh spinach and wash it in a bowl.

In the video below the woman shows you how to cook the spinach before throwing it all together with the rest of the hash but you can easily skip this step and make the prep time much quicker.

Once you have your fresh ingredients ready just grab your leftover chicken and potatoes and chop it up into smaller cubes.

Then toss everything together in your frying pan and cook until warm and ready to eat.

Ingredients:

  • Leftover chicken
  • Leftover cooked potatoes
  • Fresh Spinach
  • Garlic
  • Onion

 

 

Baked Egg and Ham Cups

 

This is really one of my favorite recipes.

Not only does it taste great and have tons of protein to get you ready for a long day but the individual muffins are great to store in the fridge.

That means you can make one big batch earlier in the week and then store the rest to throw in the microwave when you don’t have time to cook.

Grab your muffin tray and spray some non-stick cooking oil into the cups.

Then lay the slices of ham into the holds.

Afterwards, crack an egg into each ham slice and sprinkle the grated cheese and onion on top.

Throw in the oven for fifteen to twenty minutes, depending on how firm you like your egg, and then go jump in the shower.

When you come back out you’ll find your breakfast waiting for you.

I know the baking is longer than 10 minutes but I thought it was ok to add this recipe since once it’s baking you can just leave it and come back later.

Ingredients:

  • 6 slices of ham
  • 6 eggs
  • Grated cheese
  • Spring onion
  • Pepper to taste

 

 

Ham, Egg, and Cheese Breakfast Sandwich

 

This is an easy and delicious breakfast that can all be prepared in the same pan.

First, split your muffin in half and drop it in the pan to toast.

Then drop in your eggs to fry. Once they’re starting to firm up you can sprinkle on the cheese and chives.

Next, you want to place your toasted muffins right on top and then flip the whole delicious mix over so the muffins are back on the pan with the egg facing up.

Go ahead and put your ham slices right on top and then fold the whole thing over.

Voila! You now have a delicious egg sandwich with plenty of filling protein to start your day.

Feel free to experiment with some other toppings as well, such as avocado or tomato, as this is a very versatile recipe.

Ingredients:

  • 1 English muffin, cut in half
  • 2 eggs
  • 2 – 4 slices of ham
  • 1/3 a cup of grated cheese
  • Chives
  • Salt and pepper to taste

 

 

Ham Steak with Easy Fruit Salsa

 

This is a quick and tasty breakfast that you can whip up in no time.

Even though in the video below they grill the ham it isn’t really necessary if you don’t have time.

Instead, just use a simple frying pan.

First, chop up all of the fruit and mix with a little olive oil while the ham is cooking.

Once it’s mixed just throw on top of your steak for a super tasty morning treat.

Ingredients:

  • 2 ham steaks
  • 1 red jalapeno
  • 1 can of diced pineapple
  • 2 diced mangoes
  • 1 red onion
  • ½ a lemon
  • 2 tablespoons of olive oil

 

 

Green Eggs and Ham Omelet

 

This is a pretty straightforward ham and cheese omelet with some spinach added for additional flavor and nutrients.

First, mix your eggs and grate the cheese.

I personally throw the spinach right into the egg before I even put it in the pan but it’s up to you if you’d rather add it later.

Once your egg is starting to firm up go ahead and layer in your ham slices with the cheese added on top.

Fold the omelet over and let the cheese melt for a few moments before pulling it out and placing on a plate.

Ingredients:

  • 2 eggs
  • 2 large slices of ham
  • Spinach
  • Grated cheese
  • Pepper to taste

 

 

Tuna Omelet

 

This honestly isn’t my favorite omelet but it is an awesome source of protein with tons of nutrients that you might like better than me.

To begin you want to scramble the eggs in a bowl and drain the water from one can of tuna fish.

Grate some cheese and grab some spinach to toss in with your eggs.

Throw the eggs and spinach into your frying pan to cook.

Once it starts to harden add your tuna on one side and fold the omelet over to heat the tuna.

Next, sprinkle your grated cheese on top and let it melt a little before removing from the heat.

Go ahead and enjoy one of the highest protein breakfasts you can possibly make!

Ingredients:

  • 4 eggs
  • 1 can of tuna
  • Grated cheese
  • Spinach
  • Pepper to taste

 

 

Bacon and Eggs

 

This is a simple and classic recipe that still contains a good wollop of protein to fill you up for the day.

I usually prefer two eggs but you can prepare it however you like.

First, slice your tomato in half and sprinkle a little sugar on the open part you’re going to place on the pan.

Next, place the halved tomato in the pan and drop in your egg and bacon to fry.

Flip the bacon to make sure you get both sides nice and crispy.

When it’s all done throw it on a plate and you’re ready to go!

Ingredients:

  • 1 egg (or 2 if you want more protein)
  • 2 large slices of bacon
  • 1 large tomato
  • Sugar

 

 

Easy Bread Sausage Roll

 

This is a super simple recipe that is still very tasty.

It’s also a huge treat for younger members of your family!

First, you want to flatten the six pieces of bread and use them to wrap the six sausages you’ve chosen.

After that, you can dip the sausage “rolls” into the mixed egg and drop them on the frying pan to cook.

Keep turning them over in the pan to make sure all of the egg has cooked and the sausages are warmed up.

Then throw them on a plate and they’re ready to go!

Ingredients:

  • 6 sausages or frankfurters
  • 6 slices of bread
  • 2 eggs

 

 

English Breakfast with Eggs, Beans, Mushrooms, and Tomatoes

 

This is a super filling breakfast that everyone can enjoy.

It’s also possible to whip it up in ten minutes if you know how to do it.

First, chop up your mushrooms and throw them in one pan.

While they’re cooking go ahead and drop the bacon in another and mix up your eggs.

Once your bacon is done pull it out and drop the eggs in the same pan using the bacon grease to help cook the eggs.

While the eggs are cooking let the beans heat up in a pot nearby and pull out the mushrooms.

When everything’s finished just serve it up on two or three plates and you’ll have a simple but huge feast on your hands!

Ingredients:

  • 4 eggs
  • 4 large slices of bacon
  • 1 can of baked beans
  • 6 mushrooms, quartered
  • 2 tomatoes

 

 

Strawberry, Banana, and Yogurt Smoothie

 

Smoothies are some of the easiest and simplest breakfasts you can possibly prepare.

They’re also easy to throw in a bottle and take with you on your commute making them even better on crazier mornings.

This smoothie uses banana and strawberry for flavor and Greek yogurt for protein.

The Greek yogurt is also great for your gut biome making this an extra healthy meal.

Just mix everything together in a blender and add some stevia if you want it a little sweeter.

Ingredients:

  • Greek yogurt
  • 100 grams of strawberries
  • 1 banana
  • ¼ cup of water
  • 2 packets of stevia

 

 

Peanut Butter and Banana Smoothie

 

This is another delicious smoothie with plenty of protein that you can whip up in no time.

The peanut butter and milk provide the protein and the honey goes great with it.

Just whip everything up in a blender and pour into a bottle to take with you.

Ingredients:

  • 1 banana
  • 2/3 cup of milk
  • 1 and ½ tablespoons of peanut butter
  • ½ tablespoon of honey
  • 6 ice cubes

 

 

Tricks to Add Even More Protein to Your Breakfast

 

If you already have a breakfast you like, or you want to add even more protein to some of the above recipes you can try some of these tricks below:

1) One of the easiest ways to add more protein to any breakfast is to simply increase the number of eggs.

If you’re worried about the saturated fat content you can simply ditch the yolks and eat the egg whites alone.

2) Another good source of protein that can go well with most breakfasts is nuts and seeds.

Try adding some almonds, walnuts, or pumpkin seeds to your next oatmeal or cereal to give it an instant boost in healthy protein.

3) The last trick is to simply use some protein powder to make a separate smoothie that can give you an instant boost in protein you can drink with any meal.

 

Conclusion

 

Now you have some of the easiest high protein breakfasts out there that you can whip up easily any morning so no more excuses about not having time to enjoy something healthy before you run out the door for the day.

I hope you enjoy these and let me know in the comments below if there are any recipes you’d like to add to the list!

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