By We all have those mornings when we're rushing out the door and making a high-protein breakfast feels impossible. But we know that having a protein-packed breakfast is one of the best ways to kickstart your day, helping you feel full, fueled, and focused.
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We specialize in making high-protein breakfast recipes, but for busy mornings there are plenty of simple, delicious breakfast ideas that will exceed your protein goals. Read on for our full list!
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Why do we aim for 30g of protein?
Research suggests that consuming around 25-30g of protein at breakfast can have a huge positive impact on your day. It does this by keeping you full for longer and reducing your cravings, keeping you fueled and satisfied.
Quick Protein Breakfasts
Here are our favorite easy protein breakfast ideas that are perfect for busy mornings!
Greek yogurt
Plain, low-fat Greek yogurt is a great base for a quick protein breakfast. The lower the fat content, the more protein will be in the Greek yogurt.
A 1-cup serving has around 20g of protein and 140 calories. To get 30g of protein, you'll need 1.5 servings for about 210 calories.
We like to top ours with granola and berries to add fiber. Of course, we also add a drizzle of honey or maple syrup to get some natural sweetener!
Eggs
When it comes to breakfast, eggs are a classic for good reason! They're quick, versatile, and loaded with protein.
Two large eggs give you 12g of protein for about 120 calories. To get to 30g of protein, you'll need 5 eggs for a total of 300 calories.
Five eggs should certainly fill you up! Scramble them, fry them, or make a quick omelet with whatever veggies you have on hand to add some fiber and carbs to your breakfast.
Protein Pancakes
Yes, pancakes only take 10 minutes, and you can use our simple 3-ingredient protein pancakes recipe to make them quick and easy!
With our pancake recipe, one serving is 3 pancakes and gets you 34g of protein with 424 calories. We like to top our pancakes with a dollop of Greek yogurt and berries for more protein and fiber!
Protein Smoothie
A protein smoothie is the ultimate grab-and-go breakfast because it's so easy to sip on in the car.
Check out our post on our top 10 protein shakes without protein powder. We discuss a variety of ingredients and flavors for different drinks.
Of course, you can always make it super easy and make a protein smoothie with some fruit, milk, and protein powder. On average, you can reach 30g of protein with milk and protein powder for a total of 300 calories or so.
Chia Seed Pudding
Prep this the night before, and you'll have a ready-to-eat breakfast waiting for you in the morning! Protein chia seed pudding is as easy as adding 2 tablespoon chia seed to ½ cup of milk.
You can amp up the protein a bit by following our protein chia seed pudding recipe. This recipe gets you 21g of protein per serving for 396 calories. It also has a whopping 11g of fiber! To get to 30g of protein, you can add a couple of tablespoons of peanut butter on top.
Breakfast Sausage
If you're looking for a savory protein breakfast option, sausage is a solid choice! Many sausages come pre-cooked, so they're quick to reheat in the microwave, on the stove, or in the air fryer.
There's a difference between chicken and pork sausage. We prefer chicken sausage because it has more protein and much less fat per calorie compared to pork. A typical serving is 3 breakfast sausages, which get you 9g of protein. So, you'd need 10 sausages to get 30g of protein.
Overnight Oats
This is another quick meal prep breakfast idea. Make it the night before for an easy protein breakfast!
Simply mix ⅓ cup oats, ⅓ cup milk, and 1 scoop of protein powder in a mason jar and leave it in the fridge overnight. This will get you 31g of protein for roughly 300 calories.
The flavors and toppings you can make are endless, but if you're looking for some ideas, check out our overnight oats post with five delicious flavor ideas.
Peanut Butter Toast
Last but not least, we have peanut butter toast to round out our quick protein breakfast ideas!
The type of bread you choose can make a big difference in how much protein you get. For example, Wonder Bread has 2.5g of protein per slice, while Hero bread has double that at 5g per slice (with fewer calories too).
Using Hero bread, you'll need 3 slices with 4 tablespoon of peanut butter total to get to 30g of protein. This is going to come to 535 calories.
Conclusion
There you have it! Eight fast and tasty protein breakfasts that are perfect for busy mornings. Which one will you try first? Happy eating!
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