Simple and Healthy High Protein Breakfast Ideas

Hiral Patel

October 12, 2022

Everyone knows that breakfast is the most critical meal because it breaks the overnight fasting period. It can help you start your day on the right note by providing energy and keeping you full. However, only a few of us stick to it. Skipping breakfast may seem like an easy way to save time in the morning rush, but regularly doing so can be harmful to your health.

When you wake up, your body requires a nutrient that boosts energy to assist your muscles and that comes from breaking down protein. Therefore, you need a protein-rich breakfast to fuel your body, help your muscles, and keep you full. In addition, a breakfast containing at least 30g of protein promotes weight loss and muscle health by increasing muscle mass, energy expenditure (calories burned), satiety hormones, glucose regulation, and decreasing the desire to eat junk foods.

Protein in Breakfast: How Does it Help?

Protein is an essential nutrient that the human body requires and is a body tissue component that works as a fuel source. Proteins have the same energy density as carbohydrates as a fuel: 4 kcal per gram. It is found in every cell of the human body and is required in your diet to help your body repair and create new cells. Protein also helps produce antibodies that fight infections,  illnesses and maintain and regenerate cells.

We need to consume protein daily. However, maintaining muscle mass and reducing hunger requires spreading protein intake throughout the day. Therefore, consuming protein only at lunch and dinner isn’t the best strategy.

Research indicates spreading your protein intake throughout the day by including protein in each meal is critical for maximum muscle protein synthesis. You’re missing out if you don’t prioritise protein at breakfast. A high-protein breakfast promotes muscle health and helps regulate glucose levels and support satiety hormones. This simple step can help you avoid snacking and keep your energy levels consistent throughout the day.

How Much Protein Do You Need?

Protein requirements differ from person to person, depending on calorie intake and activity level. For example, physically active people require 0.54–0.9 grams of protein per pound of body weight (1.2–2 grams per kg) per day. 

As per the protein requirements for an average man weighing 90.7 kg (200 pounds) and eating about 2,500 calories per day can range from 63–188 grams. In contrast, the average woman weighing 68 kg (150pounds) and consuming approximately 2,000 calories per day requires 50–150 grams of protein.

According to research, getting 25–30 grams of protein per meal is a good starting point, with additional protein included in one or two snacks per day.

High Protein Breakfast: Food Options

Here are some ideas to help those unsure about what to include in breakfast and what to avoid. But before making any significant dietary changes, it is always a good idea to consult with a dietician. It is also critical to supplement your diet with a regular exercise routine.


Eggs are one of the most nutrient-dense foods available as they’re an excellent source of minerals, vitamins, healthy fats, antioxidants. In addition, eggs are one of the best easy to absorb protein sources.

Egg whites are almost pure protein, but whole eggs with the yolk contain many more nutrients such as vitamins, minerals, antioxidants, and healthy fats. One large egg (50 grams) contains 6 grams of protein.


Lentils are a great source of plant-based protein, with 24 grams of protein per 100 grams, making them an excellent choice if you’re following a vegetarian or vegan diet. They can make a wide range of dishes, from fresh salads to soups and dals. Lentils are also high in fibre, with a single cup providing more than half of your daily fibre requirements.

Lentils are also high in manganese, iron and folate. They also have a lot of antioxidants and other phytochemicals that are good for your health.

Chicken Breast

Chicken breast is one of the best foods to consume if you want to increase your protein intake. The protein content of 100 grams of chicken breast is 22-23 grams. It’s a versatile, easy-to-cook ingredient that tastes great in various dishes. For example, you can add them to salads, soups and stir-fries. Along with protein, chicken provides a variety of B vitamins and minerals like zinc and selenium.


Kidney beans, chickpeas, red beans, and most other bean varieties have a high protein content per serving. Mostly contain about 21 grams of protein per 100 grams. You can cook beans in various ways, such as making patties or adding them to soups and salads.

They’re also high in complex carbohydrates, iron, folate, fibre, phosphorus, manganese, potassium, and beneficial plant compounds. Furthermore, research indicates that a diet high in beans and other legumes can help lower cholesterol. In addition, it lowers blood pressure, manages blood sugar, and even reduces belly fat.

Greek Yoghurt

Greek yoghurt, also known as strained or thick yoghurt, is high-protein. It contains 10 grams of protein per 100-gram serving. Its slight savoury flavour goes well with both sweet and savoury dishes, making it a versatile kitchen ingredient. When shopping for Greek yoghurt, look for products with no added sugar. 

You can add them to smoothies, salad dressings, soups, and baked goods, or eat plain with a bit of fruit. Greek yoghurt also contains various nutrients, including calcium, vitamin A, vitamin B12, zinc and selenium.


Fish is high in protein and contains many vitamins and minerals, including iodine, selenium, and vitamin B12. A 100 grams serving of salmon fillet, for example, contains 22 grams of protein. In comparison, a 100 grams serving of cod fillet contains 18 grams of protein. So you can add fish to wraps or sandwiches, or you can smoke it and pair it with a bagel. Furthermore, fatty fish such as salmon and herring are high in omega-3 fats, with numerous health benefits, including supporting heart health.

6 High Protein Breakfast Recipes to Keep You Going All Day

Egg and Veggie Breakfast Bowl

Preparation Time: 15 minutes

Serving: 1


  • Egg, medium: 1
  • Spinach, thinly sliced: 4 tbsp
  • Mushrooms, chopped: 2
  • Onion, diced: 1
  • Cherry tomato, sliced: 1
  • Mozzarella cheese, shredded: 2 tbsp (Optional)
  • Salt: To taste
  • Black pepper: ½ tsp


  1. Apply cooking spray or oil to a cup.
  2. Beat the egg, spinach, onions, and mushrooms with a fork until smooth.
  3. Beat in the salt and black pepper for a minute.
  4. Microwave for 30 seconds, stir, and re-microwave for 30 to 45 seconds more, or until the egg is almost set.
  5. Add the cheese and tomatoes to the top and serve right away.

Spinach Pancakes with Walnuts and Oats

Preparation Time: 15 minutes

Serving: 2


  • Oat flakes: 100 gm
  • Milk: 125 ml
  • Vanilla extract: 1 tsp
  • Spinach: 100 gm (chopped)
  • Egg: 1
  • Yoghurt: 3 tbsp
  • Walnuts: 40 gm
  • Honey: 1 tbsp
  • Cinnamon powder: 1 tsp


  1. Blend the oats into a flour consistency, then mix in mild, honey, add egg, spinach, yoghurt, vanilla extract, and cinnamon powder to make a smooth batter.
  2. Allow the pancake batter to rest for 10 minutes for even better consistency.
  3. Heat a skillet over medium-low heat. If necessary, use oil/butter; otherwise, omit.
  4. Scoop about 1/4 cup of the spinach pancake batter into the centre of the pan, spread evenly and cook for 2-3 minutes per side.
  5. When finished, pile on a plate with walnuts and other toppings (of your choice), and enjoy!

Blueberry, Banana and Chia Seeds Protein Smoothie

Preparation Time: 5 minutes

Serving: 1


  • Banana: 1
  • Blueberry: 50 gm
  • Skim milk: ¾th cup
  • Greek Yoghurt: ½ cup
  • Water: ¾th cup
  • Chia seeds: 3 tbsp


  1. Combine all ingredients in a blender.
  2. Blend for 30 seconds or until smooth. As needed, add more milk to achieve the desired consistency.
  3. Serve immediately with some chia seeds on top.

Smoked Salmon Sandwich

Preparation Time: 10 minutes

Serving: 2


  • Smoked salmon: 100 gm
  • Whole grain wheat bread, toasted: 4 slices
  • Red onion, thinly sliced: 1⁄2
  • Mixed baby greens: 2 cups
  • Tomato, sliced: 1
  • Salt and black pepper to taste


  1. Spread chutney on each slice of toast
  2. Top with onion, greens, and a slice or two of tomato on each piece.
  3. Season the tomato with salt and pepper.
  4. Finish by draping smoked salmon slices over the tomatoes and topping on the remaining toasted bread slices.

High Protein Breakfast Bowl

Preparation Time: 30 minutes

Serving: 3


  • Black beans, boiled: 20 gm
  • Corn: 10 gm
  • Bell pepper, sliced: 1
  • Onions, sliced: 1
  • Chicken, shredded: 50 gm
  • Butter: 1 tbsp
  • Eggs: 6
  • Lime juice: 1 tbsp
  • Milk: 2 tbsp
  • Taco Seasoning Mix: 1 tbsp
  • Salt and pepper to taste


  1. In a medium mixing bowl, combine black beans and corn. Stir in the lime juice to combine. Place aside.
  2. Melt butter in a large nonstick pan and add onions and peppers. Cook for 4-5 minutes, or until charred and soft. Place on a plate and cover with foil to keep warm.
  3. Add the chicken to the pan and reduce the heat. 
  4. Stir for 2-3 minutes. Place on a covered plate.
  5. Combine the eggs, milk, and taco seasoning in a large mixing bowl. 
  6. Reduce the heat to medium-low and add egg mixture to the pan.
  7. Cook the eggs until fully cooked, and season with salt and pepper to taste.
  8. In a mixing bowl add stir fried veggies, chicken, cooked egg along with beans and corn. Mix well and serve.

Greek Yoghurt Parfait

Preparation Time: 10 minutes

Serving: 1


  • Greek yoghurt: 100 gm
  • Strawberry, chopped: 4
  • Blueberry, chopped: 4
  • Almonds, chopped: 8 to 10
  • Walnuts, chopped: 5 to 6
  • Chia seeds, soaked: 1 tbsp

*can opt for any seasonal fruit/fruits


  1. Wash blueberries and strawberries and cut them into small pieces.
  2. Layer yoghurt, strawberries, blueberries, almonds, and walnuts in a glass cup or mason jar
  3. You can use as much of each ingredient as you want in your layers.
  4. Serve with soaked chia seeds on top and serve.

Protein Breakfast – Things to Remember

Any meal should contain a healthy balance of the three macronutrients: fat, carbohydrates, and protein. Instead of eliminating carbs from your diet, try including small portions of high-protein whole grains like amaranth or quinoa, or replacing pasta with spiralized zucchini or carrots and riced cauliflower for white rice.

Keep high-protein snacks handy, such as almonds, Greek yoghurt, hummus, , mix seeds, nuts, ricotta, and string cheese, for when hunger strikes in between meals. However, a high-protein diet may also be high in cholesterol and fat. As a result, before making any significant dietary changes, always consult a dietician.

Also, for breakfast, try to avoid gravies, fried foods and high-fat meats, such as pork sausage, bacon or beef, and focus on lower-fat foods, such as chicken, whole grains, turkey, nuts and beans.


A protein-rich breakfast can make a significant difference. It can change how your body feels throughout the morning and even throughout the day. It can keep your brain and body energised throughout the day while regulating your glucose levels.

The critical point to getting a healthy high-protein breakfast right is selecting the right food and combining it with a well-balanced meal. Combining your protein source with complex carbohydrates can help you feel full until lunch, reducing the need for between-meal snacks.

Frequently Asked Questions (FAQs)

Q. What happens if the protein is high?

A. Excess protein is typically stored as fat, whereas excess amino acids excrete from your body. It can result in weight gain over time, mainly if you consume too many calories while attempting to increase your protein intake. A high protein diet may also result in kidney stones.

Q. How do I stop my kidneys from leaking protein?

A. Proteinuria is the presence of protein in the urine and is a sign of kidney damage. It is a severe medical condition that a doctor should evaluate. If you suspect you have proteinuria, try to make dietary changes in addition to weight management.

Q. Which fruit has the most protein?

A. Guava is one of the most protein-dense fruits available. A 100 gm serving contains 2.5 gm protein. This tropical fruit is also high in fibre and vitamin C. You can add it to smoothies or juices or your oatmeal bowl.

Q. Is banana good for weight loss?

A. Bananas are a nutritious addition to a well-balanced diet because they contain various essential nutrients and are high in fibre. Although there is no good evidence to support weight loss, some of these fruits’ properties may help a person reduce bloating, replace processed sugars and control their appetite.

Q. Are high protein shakes good for you?

A. Protein powders are generally considered safe, though consuming large amounts of protein powder may cause digestive issues. Instead, try to incorporate more natural protein foods into your diet.

Q. Do high protein diets cause gas?

A. There is no evidence that a high-protein diet causes gas. However, consuming an excessive amount of protein powder may result in digestive issues.

Q. What does high protein levels in blood mean?

A. Hyperproteinemia (high blood protein) is an increase in the concentration of protein in the bloodstream. High blood protein levels are not a disease or condition themselves, but they may indicate the presence of one. It also doesn’t have any signs or symptoms on its own.

About the Author

According to Hiral, “Striving to be better than yesterday, is the key to achieving any goal that is ahead of you”. As a diet and lifestyle consultant, Hiral intends to help her clients inculcate habits such as healthy eating and regular exercise to improve their lifestyle holistically for a better tomorrow. She also aims to make her clients feel good from the inside-out and bring about a positive change to their overall life.

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