30 Healthy Breakfast Ideas With 25-35G Protein

Starting your day with a high-protein breakfast is a great way to fuel your body, keep you feeling full and energized until lunch, and help you reach your health and fitness goals. Protein is essential for building and repairing tissues, and it also helps to regulate blood sugar levels, which can prevent those mid-morning energy crashes. This article provides 30 delicious and healthy breakfast recipes that are packed with 25-35 grams of protein per serving.

1. Cottage Cheese Egg Bites

These egg bites are a perfect grab-and-go breakfast option. They are easy to make and can be stored in the fridge for a few days.

• Protein: 30g
• Ingredients:
  • 1 cup cottage cheese
  • 8 large eggs
  • 1/2 cup shredded Gruyere cheese
  • 4 slices of bacon, cooked and crumbled
  • Salt and pepper to taste
• Instructions:
  1. Preheat your oven to 350°F (175°C).
  2. In a blender, combine the cottage cheese and eggs and blend until smooth.
  3. Stir in the Gruyere cheese and bacon.
  4. Pour the mixture into a greased muffin tin.
  5. Bake for 20-25 minutes, or until the eggs are set.

2. Three-Ingredient Cottage Cheese Pancakes

These pancakes are incredibly simple to make and are a great way to get a protein boost in the morning.

• Protein: 34g
• Ingredients:
  • 1 cup cottage cheese
  • 2 large eggs
  • 1/2 cup rolled oats
• Instructions:
  1. Combine all ingredients in a blender and blend until smooth.
  2. Heat a lightly oiled griddle or frying pan over medium-high heat.
  3. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.
  4. Cook for 2-3 minutes per side, or until golden brown.

3. Smoked Salmon Bowls

These bowls are a fresh and flavorful way to start your day. They are packed with protein, healthy fats, and complex carbohydrates.

• Protein: 30g
• Ingredients:
  • 1 cup cooked quinoa
  • 4 oz smoked salmon
  • 2 large eggs, hard-boiled and sliced
  • 1/2 avocado, sliced
  • 1/4 cup chopped cucumber
  • 1 tbsp lemon juice
• Instructions:
  1. Divide the quinoa between two bowls.
  2. Top with the smoked salmon, hard-boiled eggs, avocado, and cucumber.
  3. Drizzle with lemon juice and serve.

4. Spinach Feta Egg White Wraps

These wraps are a healthy and delicious way to start your day. They are packed with protein and vegetables.

• Protein: 31g
• Ingredients:
  • 1 cup liquid egg whites
  • 1/2 cup crumbled feta cheese
  • 1 cup fresh spinach
  • 1/4 cup sun-dried tomatoes, chopped
  • 2 large whole-wheat tortillas
• Instructions:
  1. In a non-stick skillet, cook the egg whites until set.
  2. Stir in the feta cheese, spinach, and sun-dried tomatoes.
  3. Divide the mixture between the two tortillas and wrap them up.

5. Pesto Breakfast Bowl

This breakfast bowl is a flavorful and satisfying way to start your day. It is packed with protein, healthy fats, and vegetables.

• Protein: 32g
• Ingredients:
  • 1 cup cooked quinoa
  • 2 large eggs, fried or poached
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup pesto
  • 2 tbsp pine nuts
• Instructions:
  1. Divide the quinoa between two bowls.
  2. Top with the eggs, cherry tomatoes, and pesto.
  3. Sprinkle with pine nuts and serve.

6. Steak and Eggs

This classic breakfast is a great way to get a serious protein boost. It is perfect for a weekend brunch or a post-workout meal.

• Protein: 43g
• Ingredients:
  • 6 oz steak
  • 2 large eggs
  • 1 sweet potato, cut into wedges
  • 1 tbsp olive oil
  • Salt and pepper to taste
• Instructions:
  1. Preheat your oven to 400°F (200°C).
  2. Toss the sweet potato wedges with olive oil, salt, and pepper.
  3. Roast for 20-25 minutes, or until tender.
  4. While the sweet potatoes are roasting, cook the steak to your liking.
  5. Fry or poach the eggs.
  6. Serve the steak, eggs, and sweet potatoes together.

7. Chocolate PB Smoothie

This smoothie is a delicious and easy way to get a protein boost on the go.

• Protein: 30g
• Ingredients:
  • 1 cup unsweetened almond milk
  • 1 scoop chocolate protein powder
  • 2 tbsp peanut butter
  • 1/2 banana
  • 1 large egg (optional)
• Instructions:
  1. Combine all ingredients in a blender and blend until smooth.

8. Salmon Quiche

This quiche is a delicious and elegant breakfast that is perfect for a special occasion.

• Protein: 27g
• Ingredients:
  • 1 (9-inch) pie crust
  • 4 oz smoked salmon, flaked
  • 1 cup shredded Swiss cheese
  • 3 large eggs
  • 1 1/2 cups heavy cream
  • Salt and pepper to taste
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. Press the pie crust into a 9-inch pie plate.
  3. Sprinkle the salmon and cheese into the bottom of the crust.
  4. In a bowl, whisk together the eggs and cream.
  5. Pour the egg mixture over the salmon and cheese.
  6. Bake for 35-40 minutes, or until the quiche is set.

9. Breakfast Tacos

These breakfast tacos are a fun and flavorful way to start your day.

• Protein: 21g
• Ingredients:
  • 4 corn tortillas
  • 4 large eggs, scrambled
  • 1/2 cup black beans, rinsed and drained
  • 1/4 cup salsa
  • 1/4 cup shredded cheddar cheese
• Instructions:
  1. Warm the tortillas in a dry skillet.
  2. Fill each tortilla with scrambled eggs, black beans, salsa, and cheese.

10. Loco Moco

This Hawaiian dish is a hearty and delicious breakfast that is perfect for a lazy weekend morning.

• Protein: 34g
• Ingredients:
  • 1 cup cooked white rice
  • 1 hamburger patty
  • 1 large egg, fried
  • 1/4 cup brown gravy
• Instructions:
  1. Place the rice in a bowl.
  2. Top with the hamburger patty, fried egg, and brown gravy.

11. Breakfast Wraps

These breakfast wraps are a quick and easy way to get a healthy and satisfying breakfast on the go.

• Protein: 25g
• Ingredients:
  • 2 large whole-wheat tortillas
  • 4 large eggs, scrambled
  • 1/2 cup chopped bell peppers
  • 1/4 cup chopped onion
  • 1/4 cup shredded Monterey Jack cheese
• Instructions:
  1. Warm the tortillas in a dry skillet.
  2. Fill each tortilla with scrambled eggs, bell peppers, onion, and cheese.

12. Cottage Cheese Waffles

These waffles are a delicious and healthy way to start your day. They are packed with protein and are a great alternative to traditional waffles.

• Protein: 36g
• Ingredients:
  • 1 cup cottage cheese
  • 4 large eggs
  • 1/2 cup all-purpose flour
  • 1 tbsp sugar
  • 1 tsp baking powder
• Instructions:
  1. Combine all ingredients in a blender and blend until smooth.
  2. Cook in a preheated waffle iron according to the manufacturer’s directions.

13. Sausage Patties

These sausage patties are a delicious and easy way to add some protein to your breakfast.

• Protein: 21g
• Ingredients:
  • 1 lb ground pork
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp sage
• Instructions:
  1. Combine all ingredients in a bowl and mix well.
  2. Form into patties and cook in a skillet over medium heat until browned and cooked through.

14. Breakfast Burgers

These breakfast burgers are a hearty and delicious way to start your day. They are perfect for a weekend brunch or a post-workout meal.

• Protein: 50g
• Ingredients:
  • 1 lb ground turkey
  • 4 hamburger buns
  • 4 large eggs, fried
  • 4 slices of bacon, cooked
  • 4 slices of cheddar cheese
• Instructions:
  1. Form the ground turkey into four patties.
  2. Cook the patties in a skillet over medium heat until cooked through.
  3. Toast the hamburger buns.
  4. Assemble the burgers with the patties, eggs, bacon, and cheese.

15. Farmer’s Breakfast

This one-dish wonder is a hearty and satisfying breakfast that is perfect for a busy morning.

• Protein: 21g
• Ingredients:
  • 4 large eggs
  • 1/2 cup chopped ham
  • 1/2 cup chopped bell peppers
  • 1/4 cup chopped onion
  • 1/4 cup shredded cheddar cheese
• Instructions:
  1. In a large skillet, cook the ham, bell peppers, and onion until tender.
  2. Pour the eggs over the vegetables and cook until set.
  3. Sprinkle with cheese and serve.

16. Salmon Patty Sandwich

This salmon patty sandwich is a delicious and healthy alternative to a traditional breakfast sandwich.

• Protein: 34g
• Ingredients:
  • 1 (14.75 oz) can of salmon, drained and flaked
  • 1/2 cup bread crumbs
  • 1 large egg, beaten
  • 2 tbsp chopped onion
  • 2 hamburger buns
• Instructions:
  1. In a bowl, combine the salmon, bread crumbs, egg, and onion.
  2. Form into two patties and cook in a skillet over medium heat until browned and cooked through.
  3. Serve on hamburger buns.

17. Italian Brunch Torte

This impressive layered breakfast bake is perfect for a special occasion.

• Protein: 26g
• Ingredients:
  • 1 (8 oz) tube of refrigerated crescent rolls
  • 1/2 lb bulk Italian sausage, cooked and drained
  • 1 (10 oz) package of frozen chopped spinach, thawed and squeezed dry
  • 1 cup shredded mozzarella cheese
  • 4 large eggs
  • 1/4 cup milk
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. Unroll the crescent rolls and press them into the bottom and up the sides of a 9-inch pie plate.
  3. Layer the sausage, spinach, and cheese in the crust.
  4. In a bowl, whisk together the eggs and milk.
  5. Pour the egg mixture over the cheese.
  6. Bake for 25-30 minutes, or until the torte is set.

18. Ketolicious Cheesy Biscuits with Turkey Sausage

These keto-friendly biscuits are a delicious and satisfying breakfast option.

• Protein: 42g
• Ingredients:
  • For the biscuits:
    • 2 cups almond flour
    • 1 tbsp baking powder
    • 1/2 tsp salt
    • 1/2 cup cold butter, cut into small pieces
    • 2 large eggs
    • 1/4 cup heavy cream
    • 1 cup shredded cheddar cheese
  • For the sausage:
    • 1 lb ground turkey
    • 1 tsp salt
    • 1/2 tsp black pepper
    • 1/2 tsp sage
• Instructions:
  1. Preheat your oven to 400°F (200°C).
  2. To make the biscuits, combine the almond flour, baking powder, and salt in a bowl.
  3. Cut in the butter until the mixture resembles coarse crumbs.
  4. In a separate bowl, whisk together the eggs and cream.
  5. Add the egg mixture to the flour mixture and stir until just combined.
  6. Stir in the cheese.
  7. Drop the dough by the spoonful onto a baking sheet.
  8. Bake for 12-15 minutes, or until golden brown.
  9. To make the sausage, combine all ingredients in a bowl and mix well.
  10. Form into patties and cook in a skillet over medium heat until browned and cooked through.
  11. Serve the sausage with the biscuits.

19. Corned Beef Hash and Eggs

This classic breakfast is a hearty and delicious way to start your day.

• Protein: 25g
• Ingredients:
  • 1 (15 oz) can of corned beef hash
  • 4 large eggs
• Instructions:
  1. In a large skillet, cook the corned beef hash until browned and crispy.
  2. Make four wells in the hash and crack an egg into each well.
  3. Cook until the eggs are set to your liking.

20. High-Protein PB&J Baked Oats

This recipe is a fun and healthy twist on the classic PB&J sandwich.

• Protein: 25g
• Ingredients:
  • 1 cup rolled oats
  • 1/2 cup milk
  • 1/4 cup peanut butter
  • 2 tbsp jelly
  • 1 scoop vanilla protein powder
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. In a bowl, combine the oats, milk, and protein powder.
  3. Pour the mixture into a greased baking dish.
  4. Top with the peanut butter and jelly.
  5. Bake for 20-25 minutes, or until the oats are set.

21. High-Protein Peanut Butter & Chocolate Chia Pudding

This chia pudding is a delicious and healthy way to start your day. It is packed with protein, fiber, and healthy fats.

• Protein: 25g
• Ingredients:
  • 1/4 cup chia seeds
  • 1 cup unsweetened almond milk
  • 1 scoop chocolate protein powder
  • 2 tbsp peanut butter
• Instructions:
  1. Combine all ingredients in a jar and shake well.
  2. Refrigerate for at least 4 hours, or overnight.

22. High-Protein Mango & Tahini Overnight Oats

These overnight oats are a delicious and exotic way to start your day.

• Protein: 25g
• Ingredients:
  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk
  • 1/4 cup plain Greek yogurt
  • 1 tbsp tahini
  • 1/2 cup chopped mango
• Instructions:
  1. Combine all ingredients in a jar and shake well.
  2. Refrigerate for at least 4 hours, or overnight.

23. High-Protein Blueberry & Peanut Butter Chia Pudding

This chia pudding is a delicious and healthy way to start your day. It is packed with protein, fiber, and antioxidants.

• Protein: 25g
• Ingredients:
  • 1/4 cup chia seeds
  • 1 cup unsweetened almond milk
  • 1 scoop vanilla protein powder
  • 2 tbsp peanut butter
  • 1/2 cup blueberries
• Instructions:
  1. Combine all ingredients in a jar and shake well.
  2. Refrigerate for at least 4 hours, or overnight.

24. Chocolate-Cherry Protein Shake

This protein shake is a delicious and refreshing way to start your day.

• Protein: 25g
• Ingredients:
  • 1 cup unsweetened almond milk
  • 1 scoop chocolate protein powder
  • 1/2 cup frozen cherries
  • 1/4 cup plain Greek yogurt
• Instructions:
  1. Combine all ingredients in a blender and blend until smooth.

25. Breakfast Dal Bowl

This breakfast dal bowl is a hearty and flavorful way to start your day. It is packed with protein, fiber, and nutrients.

• Protein: 25g
• Ingredients:
  • 1 cup cooked red lentils
  • 1/2 cup chopped tomatoes
  • 1/4 cup chopped onion
  • 1 tsp grated ginger
  • 1/2 tsp turmeric
  • Salt and pepper to taste
• Instructions:
  1. In a pot, combine all ingredients and cook over medium heat until the tomatoes are soft.
  2. Serve warm.

26. High-Protein Raspberry & Peanut Butter Overnight Oats

These overnight oats are a delicious and easy way to get a protein boost on the go.

• Protein: 25g
• Ingredients:
  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk
  • 1/4 cup plain Greek yogurt
  • 2 tbsp peanut butter
  • 1/2 cup raspberries
• Instructions:
  1. Combine all ingredients in a jar and shake well.
  2. Refrigerate for at least 4 hours, or overnight.

27. Buffalo Chicken Egg Muffins

These egg muffins are a spicy and flavorful way to start your day.

• Protein: 22g
• Ingredients:
  • 8 large eggs
  • 1/2 cup cooked shredded chicken
  • 1/4 cup buffalo sauce
  • 1/4 cup crumbled blue cheese
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. In a bowl, whisk together the eggs and buffalo sauce.
  3. Stir in the chicken and blue cheese.
  4. Pour the mixture into a greased muffin tin.
  5. Bake for 15-20 minutes, or until the eggs are set.

28. Sausage Hash Brown Egg Muffins

These egg muffins are a hearty and satisfying breakfast that is perfect for a busy morning.

• Protein: 21g
• Ingredients:
  • 1 cup frozen hash browns, thawed
  • 1/2 lb ground sausage, cooked and drained
  • 8 large eggs
  • 1/2 cup shredded cheddar cheese
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. Press the hash browns into the bottom of a greased muffin tin.
  3. Top with the sausage and cheese.
  4. In a bowl, whisk the eggs and pour them over the sausage and cheese.
  5. Bake for 20-25 minutes, or until the eggs are set.

29. Breakfast Pizza with Hash Brown Crust

This breakfast pizza is a fun and delicious way to start your day.

• Protein: 19g
• Ingredients:
  • For the crust:
    • 2 cups frozen hash browns, thawed
    • 1 large egg, beaten
    • 1/2 cup shredded cheddar cheese
  • For the topping:
    • 4 large eggs, scrambled
    • 1/2 cup chopped ham
    • 1/2 cup shredded mozzarella cheese
• Instructions:
  1. Preheat your oven to 400°F (200°C).
  2. To make the crust, combine the hash browns, egg, and cheddar cheese in a bowl.
  3. Press the mixture into a greased 9-inch pie plate.
  4. Bake for 20-25 minutes, or until golden brown.
  5. Top the crust with the scrambled eggs, ham, and mozzarella cheese.
  6. Bake for another 5-10 minutes, or until the cheese is melted.

30. Cottage Cheese Egg Bake

This cottage cheese egg bake is a creamy and delicious way to start your day.

• Protein: 21g
• Ingredients:
  • 1 cup cottage cheese
  • 8 large eggs
  • 1/2 cup shredded cheddar cheese
  • Salt and pepper to taste
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. In a blender, combine the cottage cheese and eggs and blend until smooth.
  3. Stir in the cheese.
  4. Pour the mixture into a greased baking dish.
  5. Bake for 25-30 minutes, or until the eggs are set.

References

[1] 20 Breakfasts With Over 30g of Protein (Without Protein Powder) – Joy to the Food

[2] 31 High-Protein Breakfasts to Kick-Start Your Mornings – Taste of Home

[3] 25 High-Protein, High-Fiber Breakfasts to Start Your Day – EatingWell

[4] 24 Healthy High-Protein Breakfast Ideas – The Real Food Dietitians