7 High-Protein Breakfasts to Power Your Morning (2024)

During the hustle and bustle of a hectic week, getting a healthy dinner on the table starts to feel like mission impossible. But you can always win at breakfast. Fitbit dietitian and nutrition curriculum designer Tracy Morris wants you to wake up to a meal with at least20 grams of protein, to keep carb cravings and sugar crashes at bay. Which means a bowl of frosted cereal just isn’t going to cut it. And, surprisingly, neither will a couple of eggs—unless you add a sprinkle of cheese!

Here are some top sources of protein that sound appealing in the morning and will help get you to 20 grams.

• 7 oz Greek yogurt, plain, nonfat 20 grams protein

• ½ cup cottage cheese, low-fat14 grams protein

• 2 oz turkey sausage14 grams protein

• 2 large eggs13 grams protein

• 1 cup milk, nonfat8 grams protein

• 1 cup quinoa8 grams protein

• ½ cup black beans8 grams protein

  See Also

  How Protein at Breakfast Can Help You Lose WeightHere's What 30 Grams of Protein Looks Like14 Healthy Breakfast Foods That Help You Lose WeightHow Much Protein Do I Need in a Healthy Breakfast?

• 2 tablespoons crunchy peanut butter8 grams protein

• 1 oz cheddar cheese6 grams protein

• 1 whole-wheat English muffin6 grams protein

• 1 oz smoked salmon5 grams protein

• ½ cup oats 5 grams protein

• 1 slice whole-wheat bread3 grams protein

If you’ve got the ingredients, you still might be wondering what to do with them. Here are seven quick and easy ideas for high-protein breakfasts to power your morning.

Overnight Oats with Blueberries

½ cup oats + ½ cup Greek yogurt + ½ cup milk + 1 tablespoon chia seeds + ½ cup blueberries

395 CALORIES, 25 GRAMS PROTEIN PER SERVING

Cottage Cheese Toast

2 slices sprouted toast + ½ cup cottage cheese + ¼ avocado + 1 teaspoon sesame seeds

319 CALORIES, 20 GRAMS PROTEIN PER SERVING

Smoked Salmon Bagel

½ whole-wheat bagel + 2 tablespoons cream cheese + 1 oz smoked salmon + ¼ cup alfalfa sprouts

314 CALORIES, 20 GRAMS PROTEIN PER SERVING

Beany Breakfast Burritos

1 whole-wheat tortilla + 2 large eggs + ½ cup black beans + 2 tablespoons salsa fresca

PER SERVING: 332 CALORIES, 21 GRAMS PROTEIN

Turkey Sausage & Egg Sandwich

1 whole-wheat English muffin + 2 oz turkey sausage + 1 large egg + 1 oz cheddar + ½ cup baby spinach

393 CALORIES, 29 GRAMS PROTEIN PER SERVING

Lemon & Chia Seed Muffins

335 CALORIES, 20 GRAMS PROTEIN PER SERVING

For the full recipe, check outLemon & Chia Seed Muffins.

Chocolate & Peanut Butter Protein Shake

408 CALORIES, 23 GRAMS PROTEIN PER SERVING

For the full recipe, check outChocolate & Peanut Butter Protein Shakes.