Recipes & Cooking Healthy Recipes Healthy Breakfasts 20 High-Protein Breakfast Ideas for a Morning Brain Boost Here are our best energy packed breakfast ideas to give your morning a boost. Incorporate these recipes into your daily routine for a high protein breakfast. By Kelsey Ogletree Kelsey Ogletree Kelsey Ogletree has more than 12 years of reporting experience covering wellness, food, travel, and lifestyle topics. Learn about BHG's Editorial Process Updated on September 11, 2023 Reviewed by Julie Lopez, RD Reviewed by Julie Lopez, RD Julie Lopez, RD strikes a balance between her work as an expert dietitian and chef. Learn about BHG's Nutrition Review Board Fact checked by Marcus Reeves Fact checked by Marcus Reeves Marcus Reeves is an experienced writer, publisher, and fact-checker. He began his writing career reporting for The Source magazine. His writing has appeared in The New York Times, Playboy, The Washington Post, and Rolling Stone, among other publications. His book Somebody Scream: Rap Music's Rise to Prominence in the Aftershock of Black Power was nominated for a Zora Neale Hurston Award. He is an adjunct instructor at New York University, where he teaches writing and communications. Marcus received a Bachelor of Arts degree from Rutgers University in New Brunswick, New Jersey. Learn about BHG's Fact Checking Process Trending Videos Close this video player Photo: Andy Lyons Your mom wasn't lying—breakfast is the most important meal of the day. Studies show that people who eat breakfast enjoy better health, including improved memory and concentration, lower cholesterol, and a lower chance for being overweight than those who skip. Downing a sugary bowl of cereal won't exactly cut it, however. For a morning meal that will taste delicious, kick off your day on the right note and provide staying power to give you energy through lunch, be sure to incorporate high protein breakfast foods into your routine. Read on for our favorite high protein breakfast ideas (all with at least 18g of protein per serving) that you'll actually want to eat, and many of which come together in flash. 01 of 20 Pork and Hot Pepper Hash View Recipe Andy Lyons Three types of peppers and bold cilantro help to flavor this colorful breakfast dish, which gets its protein boost from pork sausage and eggs. You can make the final dish as spicy as you like by adding more or less hot sauce. 02 of 20 Migas-Stuffed Mexican Toast View Recipe Andy Lyons Add a little fiesta to your morning with this high protein breakfast recipe that's like savory stuffed French toast, with a flavorful Mexican spin. Make this when you have leftover French or challah bread to use up and also want to put those crumbs at the bottom of a tortilla chip bag to good use. 03 of 20 Ham, Asparagus & Cheese Strata View Recipe Kritsada Panichgul Have a house full of guests? Prep this easy high protein breakfast recipe in only 30 minutes and refrigerate overnight, then simply bake in the morning (in a Better Homes & Gardens Porcelain Bakeware Serve Dish, $17, Walmart) for a brunch they'll think you spent hours preparing—and that will easily hold them over to the next meal. 04 of 20 Huevos Rancheros View Recipe Kritsada Panichgul Corn tortillas, onion, tomatoes, eggs and cheese (plus a few extras, like spices and herbs) come together in a versatile dish that can be easily enjoyed for breakfast, lunch or dinner. A can of chipotle peppers in adobo sauce is a handy pantry ingredient that adds major flavor to this recipe. 05 of 20 Banana-Stuffed French Toast View Recipe Andy Lyons High-protein French toast? Yes, please! Thick French bread slices are stuffed with a mixture of mashed banana and cream cheese, then dipped a creamy concoction of milk, eggs and vanilla. They get an added crunch (and a protein boost) from a final turn in sweet, cinnamon-y chopped peanuts before baking. 06 of 20 Quiche Lorraine View Recipe Jason Donnelly Start by parbaking your favorite pie crust (no judgement for using a store-bought crust!), then add the rich filling of eggs, half-and-half, bacon and cheese for a creamy, custard-like quiche that will have you reaching for a second slice. Adding a dash of nutmeg takes the flavor over the top. 07 of 20 Rice and Bean Frittata View Recipe Kritsada Panichgul A can of beans (your choice of red, navy or garbanzo) stands in as the main protein source in this vegetarian frittata, which you can load up with any vegetable you have on hand. It's especially delicious with sliced zucchini or summer squash and cherry tomatoes. Turn to a pouch of prepared rice to make this come together in less than half an hour. 08 of 20 Crustless Spinach-and-Mushroom Quiche View Recipe Scott Little Is there anything better than a breakfast recipe that practically cooks itself? This veggie-packed quiche recipe is simple to prepare and cooks in your slow cooker, so the morning meal is ready when you are. 09 of 20 Cheddar Biscuits with Cajun Creamed Eggs View Recipe Andy Lyons You don't have to travel to New Orleans to add a little Cajun flavor to your morning. This spin on biscuits and gravy uses a homemade white sauce filled with eggs, andouille sausage, sweet peppers and onion as a delicious gravy alternative. Serve it on solid color dishware (similar to this Better Homes & Gardens Zuri Matte 12-piece Dinnerware Set, $40, Walmart) and take a pic to post about your protein-packed breakfast. 10 of 20 Oatmeal with Sunny-Side Up Eggs, Avocado, Cheddar and Chives View Recipe Blaine Moats Ten minutes, five ingredients, full servings of grains, protein and dairy. This unique savory oatmeal recipe has everything you need to start your morning right. You may swap in steel-cut oats to add even more fiber and staying power to this high protein breakfast. 11 of 20 Flaky Biscuits and Sausage Gravy View Recipe Andy Lyons This Southern staple is high protein breakfast comfort food at its finest. Though it can be made with canned biscuits, a little extra time is well spent whipping up a batch of homemade, flaky biscuits to smother with this delicious, slightly spicy sausage gravy. 12 of 20 Copycat Bacon and Gruyere Egg Bites View Recipe Dera Burreson If these egg bites are one of your go-to items to order at the mega coffee chain, try your hand at making our copycat version of this high protein breakfast food at home. You'll find all the flavors you love from the purchased item while spending less money and making more servings to last all week. 13 of 20 Cottage Cheese Breakfast Bowl View Recipe Carson Downing Start your day right with this quick and easy high protein breakfast. The combination of low-fat cottage cheese along with colorful berries, kiwi and crispy granola makes a sweet breakfast bowl that's as delicious as it is nutritious. 14 of 20 Stuffed Mini Chaffles View Recipe Jason Donnelly Stuff and top these mini cheese waffles (cheese + waffles = chaffles) with your favorite ingredients. This completely customizable high protein breakfast recipe is worth an early wakeup call. Kids and adults alike will be reaching for more. 15 of 20 Sausage-Mushroom Breakfast Pizza View Recipe Hannah Bigot Pizza isn't just for dinner! This crowd-pleasing breakfast pizza is topped with several of your morning favorites—sausage, scrambled eggs, and cheese. Your family will devour this protein loaded breakfast. 16 of 20 Asparagus and Prosciutto Frittata View Recipe Andy Lyons Instead of fussing over individual omelets or acting as a short-order cook over a pan of fried eggs, whip up a healthy frittata high protein breakfast for your family instead. This speedy recipe serves four, comes together in a single skillet, and can be on the table in just 25 minutes. 17 of 20 Sheet Pan Egg-Stuffed Bagels View Recipe Carson Downing You don't normally think of a bagel breakfast as having much staying power, but this one incorporates several high protein breakfast foods. Here's the perfect dish to star in a bagel-themed brunch. 18 of 20 Ginger-Sesame Oats with Mushrooms and Charred Green Onions View Recipe Andy Lyons If you're someone who always chooses savory over sweet, try this high protein breakfast recipe that's equally as delicious for lunch or dinner. You can also switch things up by swapping out oats for other grains like quinoa, buckwheat, or barley. 19 of 20 Mascarpone-Stuffed French Toast with Salted Caramel-Banana Sauce View Recipe Andy Lyons Is this stuffed French toast recipe dessert or breakfast? With a drizzle of caramel sauce and slices of fresh bananas, it's a tough call, but no one can resist this as a high protein breakfast idea. You'll be heading back for seconds. 20 of 20 Berry-Coconut Smoothie Bowl View Recipe Adam Albright Why not sip your breakfast? Try making this healthy smoothie recipe that also doubles as a protein shake for breakfast. The trick to making this photo-worthy smoothie creamy and filled with protein is nondairy coconut yogurt. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Better Homes & Gardens is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about our editorial policies and standards to learn more about how we fact check our content for accuracy. Adolphus, K., Lawton, C., Dye, L. (2013, June 25). The effects of breakfast on behavior and academic performance in children and adolescents. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737458/