7 High-Protein Breakfasts to Fuel Your Day

Start your day off on the right foot: with protein in your belly and a little pep in your step!

Eat protein at every meal.

You know that saying, “Breakfast is the most important meal of the day?” It certainly has some truth behind it. While skipping breakfast won’t necessarily throw you off track, it can lead to bingeing later on in the day. On the flip side, eating a well-balanced breakfast will set you up for success! Now, it’s important to mention that a huge stack of chocolate chip pancakes slathered in syrup will not be your best option here (on a regular basis, at least). Instead, you should focus on eating high-protein breakfasts that will nourish your body and fill your belly!

Related: 5 Ways to Get More Protein at Breakfast

The Importance of Protein in the Morning

quinoa and egg protein breakfast bites

Protein is slow-digesting, which means it will help you stay fuller for longer. Eating a protein-rich meal in the morning will keep your appetite under control and give you the mental and physical fuel you need to make it through the first part of the day. 

A fun fact that I love to share any time I’m talking about protein is that it requires more energy from your body to digest! In other words, eating protein burns more calories than eating carbs or fats! How cool is that? 

Of course, this special macronutrient is also responsible for building and repairing tissue like muscles, cartilage, and even bone! This is why it’s especially important to eat plenty of it when you’re participating in a fitness routine.

Related: This is How to Eat for Lean and Toned Muscle

7 High-Protein Breakfasts to Fuel Your Day

Each of these tasty meals below contain at least 10 grams of protein per serving. Depending on how many calories and meals you plan to eat each day, you can always double up! A general rule of thumb for protein intake is to get 1 gram for every pound of body weight. An example of this would be if you weigh 140 pounds, you’ll want to eat at least 140 grams of protein each day. 

1. Ham and Egg Breakfast Cups 

This fun take on a classic combo offers 10 grams of protein per serving. They’re just as delicious as they are easy to make (and they’re really easy to make). At fewer than 100 calories per serving, feel free to double or triple up on the servings!

2. Crustless Vegetable Quiche 

You’ll get 11 grams of protein per serving from this tasty vegetable quiche. This nutritious recipe makes six servings, which is perfect for weekday meal prep. Cut a slice, throw it in a reusable container, and enjoy it once you get to work!

3. Hummus Breakfast Bowl 

On those mornings you’re in the mood for something healthy but savory, this hummus breakfast bowl is perfect! One bowl contains 14 grams of protein as well as 18 grams of healthy fats to keep your belly full and body energized all morning long.

4. Quinoa Protein Bars

These quinoa protein bars are loaded with nutrient-dense foods, like quinoa, almonds, and dates. Each serving offers 14 grams of protein. With a whopping 10 grams of fiber per serving, they’ll make a great grab-and-go option for busy mornings when you need lots of energy!

5. Spinach and Artichoke Breakfast Sandwich 

This warm, cheesy spinach and artichoke breakfast sandwich can be prepared in just 15 minutes! It contains 15 grams of protein, and it’s packed full of flavor. This recipe makes two sandwiches, so you’ll even have some left over for tomorrow morning!

6. Cottage Cheese Breakfast Bowls 

healthy breakfast ideas that aren't eggs

I just tried this recipe for the first time the other day, and all I’ve got to say is: YUM! These simple, on-the-go breakfast bowls are so easy and so tasty! The combination of flavors and textures is nothing short of perfection. Plus, this dish offer 18 grams of protein per serving! Start your morning off right with this cottage cheese breakfast bowl recipe.

7. Egg and Turkey Sausage Breakfast Tacos 

breakfasts that build muscle and help you lose weight

Tacos for breakfast? Yes, please! You can enjoy two of these tasty tacos for under 350 calories. This recipe also offers 20 grams of protein per serving, so you can enjoy this yummy breakfast without any guilt at all.

Starting your morning off with a healthy meal will make it easier to make smart choices throughout the day. Regardless of which one of these high-protein breakfasts you choose to try first, we know you’ll be pleased with the outcome! 

Be sure to check out these 14 High-Protein Lunch and Dinner Recipes for Weight Loss to make sure you get your protein at every meal!

This post may include affiliate links.

Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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