We all know breakfast is the most essential part of the day, but did you know that it’s just as important to eat a breakfast high in protein? Eating a breakfast high in protein will not only sustain you longer than a breakfast focused on fats and carbs, but it will also help keep you on track for the rest of the day. Protein is known for being vital for your muscles, but it is also essential for your hormones, energy, and immune system! Aiming for around 30 grams of protein in each meal is recommended to ensure you get your allotted daily amount. In this article, we’ve compiled a list of the best 30 grams of protein breakfast recipes that will leave you energized and fight off those pesky snack cravings.
18 Energizing Breakfasts with 30 Grams of Protein to Fuel Your Morning
1. Breakfast Burrito Bowl
Breakfast bowls are a delicious way to fuel your morning and get in that much-needed protein. This bowl features tasty, crispy hashbrowns, lean ground turkey taco meat, fluffy eggs, shredded cheese, and yummy guacamole! Feel free to switch out the turkey for lean or extra lean ground beef if you aren’t a turkey fan! The best part about these bowls is that they are so easy to meal prep, so you can just pop them out of your fridge and heat them up on busy mornings!
2. Healthy Egg and Sausage Casserole
If you are looking for a high-protein breakfast that will keep you full all day, this egg and sausage casserole is it! It has delicious sweet potatoes for slow-burning carbs, turkey sausage, diced peppers and onions, fluffy egg whites, cottage cheese, and shredded cheddar! This casserole comes in at 25 grams of protein a serving, but if you want a 30 grams of protein breakfast, we recommend adding nonfat Greek yogurt and salsa to give it that extra protein punch! If you don’t like sweet potatoes, feel free to swap them out for regular potatoes or frozen potatoes, O’Brien!
3. Breakfast Burritos
Burritos are delicious anytime. However, there is something so comforting about a burrito loaded down with eggs, cheese, lean ground beef, and potatoes and topped with yummy sriracha mayo! This incredible breakfast burrito comes in at a whopping 40 grams of protein per serving to keep you feeling full well until lunchtime.
4. Vegan Protein Pancakes
If you thought fluffy, delicious pancakes were out of the question for a 30 grams of protein breakfast, think again! These delightful vegan pancakes have protein powder, making them super high protein! You can even mix in add-ins like blueberries, bananas, chocolate chips, or peanut butter, so you can have your favorite pancakes every morning if you want!
5. Overnight Oats
If you haven’t jumped on the overnight oats bandwagon yet, this is your sign! We love overnight oats because they are easy to assemble, super versatile, and you can add as much protein as you need! We recommend making your overnight oats in mason jars to make them easy to store and grab on the go. This recipe has 40g of protein and absolutely delicious add-ins like bananas, raisins, walnuts, peanut butter, and maple syrup for a touch of extra sweetness. Yum!
6. Dill Salmon Scramble
If you love salmon but need to figure out what to do with the leftovers, this dill salmon scramble answers your problem! Salmon is high in protein and loaded with heart-healthy omega 3’s, not to mention delicious! This scramble is set over the top with the yummy Greek yogurt dill sauce to add even more protein. This recipe comes in at 30 grams of protein. However, you can pair this with a high-protein bagel for an even bigger protein punch!
7. Protein French Toast
This protein french toast is a comforting filling and only takes minutes to whip up! Simply mix your egg whites, vanilla, cinnamon, greek yogurt, milk, and sugar-free maple syrup in a bowl. Soak your low-carb bread in the mixture and heat over medium-high heat for a few minutes on each side! Top with more sugar-free maple syrup to satisfy your sweet tooth. The best part is this recipe comes in at 50 grams of protein per serving! The only downside is this French toast is a bit carb-heavy. If you don’t need the full 50 grams of protein, just cut the recipe in half for 25 grams of protein, then mix your maple syrup with Greek yogurt to add extra protein.
8. Denver Omelet
Fluffy eggs stuffed with diced ham, peppers, onions, and gooey cheese are sure to satisfy you for hours and keep those mid-morning snack cravings at bay. This mouthwatering recipe packs 42 grams of protein for two omelets! We recommend topping with nonfat Greek yogurt and salsa to take this recipe to the next level.
9. Breakfast Bake
This breakfast bake makes six servings, so you can make it on Sunday and have breakfast for the entire week! Simply portion out into microwave-safe containers and refrigerate, then pop them in the microwave when you are ready to reheat. It is also loaded with nutrient-packed ingredients like kale, sweet potatoes, eggs, and peppers! It’s also low-calorie, With only 293 calories a serving!
10. Southwest Fritatta
If you like something with a kick for breakfast, this southwest frittata bowl is just the ticket! The jalapenos and chili powder bring the heat alongside flavorful red peppers, egg whites, turkey sausage, and shredded cheddar cheese! Not to mention, this yummy frittata comes together in only 30 minutes! This recipe makes eight servings and has 19 grams of protein per serving, but you can add some more egg whites to this recipe for more protein. You can also top your serving with nonfat Greek yogurt for extra protein and add some cilantro and salsa for a super delicious breakfast.
11. Yogurt Bowl
This protein-packed yogurt bowl is loaded with yummy goodness and is incredibly quick to make! You only need a few simple ingredients, such as nonfat Greek yogurt, protein powder, peanut butter cinnamon, and whatever other toppings you think would be delicious. This yogurt bowl has 40 grams of protein per serving, so you can satisfy your sweet tooth while staying full until lunchtime. Win-win!
12. Savory Breakfast Bowl
Veggies, potatoes, eggs, avocado, and smoked salmon come together in this savory breakfast bowl to create a mouthwatering dish. While this bowl is only 26 grams of protein, you can add another egg or more smoked salmon to make this the ultimate 30 grams of protein breakfast.
13. Grillades and Grits
If you are looking for something besides your everyday breakfast that is still high in protein, you need to try this Cajun classic! This recipe is perfect for brunch on the weekend, or anytime you want a super comforting breakfast. It takes more effort to put together, but for 48 grams of protein, we think it’s totally worth it!
14. Buffalo Chicken Breakfast Casserole
Who says you can’t have buffalo chicken for breakfast? This buffalo chicken breakfast casserole comes in at 26 grams of protein per serving, but if you want to bump it up to 30 or more, just add some extra chicken or top with nonfat Greek yogurt or cottage cheese for that protein punch. You’re going to bump up the heat. Try topping it with fresh jalapenos.
15. Cottage Cheese Bowls
Are you looking for a super customizable 30 grams of protein breakfast that’s ready in a pinch? Your search is over. These delicious cottage cheese bowls can be made sweet or savory, depending on your liking! The sweet bowls feature ingredients like berries, honey, and peanut butter, while the savory bowls are highlighted with tomatoes, cucumbers, and avocado! These bowls have between 30-35 grams of protein, depending on how you make them.
16. Smoothie Bowl
If you haven’t tried a smoothie bowl, it just may be your new go-to breakfast! They are just the right balance of sweet and tart, and they are so thick and creamy you have to eat them with a spoon! This smoothie bowl is only 337 calories and boasts 30 grams of protein a serving.
17. Cajun Sausage Breakfast Scramble
Andouille sausage is the star of this breakfast scramble combined with diced celery, onions, peppers, and cajun seasonings topped with shredded cheese. This recipe is low-carb, so it is perfect for your low-carb days or when you are planning on a carb-heavy lunch or dinner. This scramble comes in at 32 grams of protein per serving and is made for meal prep, meaning the recipe makes enough for multiple breakfasts! Try adding some Louisiana hot sauce to kick up the heat!
18. Summer Black Bean Frittata
This frittata is jam-packed with nutrient-dense ingredients such as black beans, arugula, cottage cheese, corn, and peas, and combines basil and cumin for the ultimate flavor punch! This summer, black bean frittata has 32 grams of protein and makes plenty if you have a group to feed or need leftovers for the week!
You can easily create your own delicious protein recipes by adding high-protein ingredients such as turkey sausage, Canadian bacon, Greek yogurt, cottage cheese, quinoa, and black beans! You can also make a protein shake or smoothie to accompany your favorite breakfast if it isn’t enough protein for you.