Why You’ll Love These High Protein Breakfast Recipes:

• Protein-packed – Each recipe is loaded with at least 30g of high-quality protein to help keep hunger at bay and support muscle recovery.
• Easy to make – No complicated steps or fancy ingredients—just simple, delicious meals you can prepare quickly.
• Meal prep friendly – Many of these breakfasts can be made ahead of time, so you have a grab-and-go option ready whenever you need it.

Let’s get into the best high-protein breakfast ideas that will make your mornings so much easier!

21+ 30g Protein Breakfast Recipes

1. High-Protein Overnight Oats

This make-ahead breakfast is creamy, delicious, and packed with protein to fuel your morning.

Serves: 2
Nutritional Facts (per serving): 400 calories, 32g protein, 10g fat, 45g carbs
Ingredients:

• 1 cup rolled oats
• 1 1/2 cups milk (or almond milk)
• 3/4 cup Greek yogurt
• 2 tbsp chia seeds
• 1 1/2 scoops vanilla protein powder
• 1 tbsp honey or maple syrup
• 1/2 tsp cinnamon
• 1/2 cup blueberries

Instructions:

1. In a jar, mix oats, milk, yogurt, chia seeds, protein powder, honey, and cinnamon.
2. Stir well, cover, and refrigerate overnight.
3. In the morning, top with blueberries and enjoy.

Related: 27 High Protein Breakfast Ideas Without Eggs

2. Fluffy Protein Pancakes

These fluffy high-protein pancakes are packed with 30 grams of protein per serving! Made with simple ingredients, these pancakes come together quickly and easily. They are perfect for starting your day off with extra protein and keeping you full for longer!

Serves: 4
Nutritional Facts (per serving): 395 calories, 30g protein, 13g fat, 45g carbs

Ingredients:

• 1 cup all-purpose flour
• 1 cup vanilla protein powder
• 2 teaspoons baking soda
• 2 teaspoons baking powder
• 1 pinch salt
• ½ cup plain Greek yogurt, full fat
• 1¼ cup milk
• 2 eggs
• 2 teaspoons vanilla extract
• 2 tablespoons olive oil
• Non-stick spray

Instructions:

1. In a large bowl, whisk together the flour, vanilla protein powder, baking soda, baking powder, and salt. Set aside.
2. In another bowl, mix together the Greek yogurt, milk, eggs, vanilla extract, and olive oil.
3. Add the wet ingredients into the bowl of dry ingredients and whisk to combine, making sure to stop when just combined. Do not overmix the pancake batter.
4. Heat a large non-stick skillet over medium heat. Lightly coat the skillet with non-stick spray (or butter or oil).
5. Working in batches, add ¼ cup of pancake batter to your skillet and cook for about 2 to 3 minutes or until golden brown and tiny bubbles appear around the edges. You can gently lift a corner with a thin spatula to check.
6. Using a spatula, flip them and cook for another 2 to 3 minutes. Repeat with the rest of your batter and serve with your favorite pancake toppings.

3. High-Protein Scrambled Eggs

A simple, protein-rich breakfast that’s ready in minutes.

Serves: 2
Nutritional Facts (per serving): 350 calories, 35g protein, 18g fat, 5g carbs
Ingredients:

• 5 eggs
• 3/4 cup cottage cheese
• 1/2 cup spinach, chopped
• Salt and pepper to taste
• 1 tbsp butter or olive oil

Instructions:

1. Whisk eggs and cottage cheese together.
2. Heat butter in a pan, add eggs, and scramble gently.
3. Stir in spinach and cook until eggs are set.
4. Serve warm with whole-grain toast.

4. High Protein Greek Yogurt Parfait

A refreshing and nutritious breakfast that comes together in minutes.

Serves: 1
Nutritional Facts: 320 calories, 32g protein, 7g fat, 35g carbs
Ingredients:

• 1 1/4 cups Greek yogurt
• 1 1/2 scoops protein powder
• 1/2 cup granola
• 1/2 cup mixed berries
• 1 tbsp honey

Instructions:

1. Mix Greek yogurt and protein powder until smooth.
2. Layer yogurt, granola, and berries in a glass.
3. Drizzle with honey and enjoy!

5. High-Protein Breakfast Burrito

A filling and flavorful wrap packed with protein to start your day right.

Serves: 2
Nutritional Facts (per serving): 480 calories, 40g protein, 15g fat, 45g carbs
Ingredients:

• 5 eggs
• 3/4 cup black beans
• 3/4 cup shredded cheese
• 1/2 avocado, sliced
• 1 whole wheat tortilla
• 1/4 cup salsa

Instructions:

1. Scramble eggs and mix with black beans.
2. Place eggs in a tortilla, top with cheese, avocado, and salsa.
3. Wrap and enjoy!

6. Chocolate Protein Pudding

A rich, smooth, and satisfying protein mousse with the most delicious creamy texture. You only need 3 ingredients to make this perfect post workout snack.

Servings: 1

Nutrition: 305 calories, 48g protein, 12g carbs, 6g fats.

Ingredients

Base:

• ¾ cup (190 g) Greek yogurt (full fat for creamier texture)
• ⅓ cup (35 g) chocolate protein powder
• 2 tbsp unsweetened cocoa powder

Sweetener & Liquid:

• 1 tbsp honey or sugar-free syrup (adjust to taste)
• 2 tbsp almond milk (or milk of choice)

Instructions

1. In a mixing bowl, stir together Greek yogurt, protein powder, and cocoa powder until fully combined.
2. Slowly add almond milk while mixing to create a smooth, airy texture.
3. Stir in honey or syrup and mix well.
4. Let sit for 5 minutes to thicken, then top with dark chocolate. Enjoy immediately.

7. Cottage Cheese Berry Bowl

A simple, high-protein breakfast that’s both creamy and refreshing.

Serves: 1
Nutritional Facts: 280 calories, 30g protein, 5g fat, 32g carbs
Ingredients:

• 1 1/4 cups cottage cheese
• 1/2 cup mixed fruit (berries, peaches, or pineapple)
• 1 tbsp flaxseeds or chia seeds
• 1 tbsp honey

Instructions:

1. In a bowl, combine cottage cheese, fruit, and flaxseeds.
2. Drizzle with honey and enjoy.

8. High-Protein French Toast

A thick, fluffy, and protein-packed French toast layered with creamy Greek yogurt and banana slices—perfect for a filling breakfast!

Servings: 1

Nutrition: 400 calories, 40g protein, 36g carbs, 9g fats.

Ingredients

Base:

• 3 slices thick-cut whole-grain bread (or gluten-free if needed)
• 1 large egg
• ½ cup (50g) vanilla or unflavored protein powder
• ¼ cup (60g) Greek yogurt, plus extra for topping
• ¼ cup (60ml) milk of choice (add more if needed)

Flavor:

• ½ tsp ground cinnamon
• ½ tsp vanilla extract
• ½ banana, sliced (for topping)
• 1 tsp maple syrup (optional)

For Cooking:

• Butter or cooking spray

Instructions

1. In a bowl, whisk together egg, Greek yogurt, cinnamon, and vanilla extract.
2. Stir in protein powder and milk, whisking until smooth. Add more milk if needed for a custard-like consistency.
3. Dip each slice of bread into the batter, coating both sides evenly.
4. Heat a skillet over medium heat and lightly grease with butter or cooking spray. Cook for 2-3 minutes per side until golden brown.
5. Stack French toast with extra Greek yogurt between layers. Top with banana slices, cinnamon, and maple syrup if desired. Enjoy warm!

9. High Protein Egg Bites

These protein-packed egg bites are perfect for meal prep and a delicious low-carb breakfast option!

Servings: 4 (12 egg bites, 3 per serving)

Nutrition per 3 Egg Bites: 377 calories, 42g protein, 4g carbs, 24g fats.

Ingredients

Base:

• 12 large eggs
• ⅓ cup milk (or heavy cream for extra richness)
• 1 cup shredded reduced-fat cheddar cheese

Add-Ins:

• ½ cup chopped vegetables (bell peppers, tomatoes, onions)
• ¼ cup cooked, crumbled bacon (optional)
• ¾ cup chopped turkey (lean protein boost)
• Salt & pepper to taste

For Cooking:

• Non-stick cooking spray

Instructions

1. Preheat oven to 350°F (175°C) and spray a muffin tin with non-stick spray.
2. In a bowl, whisk eggs, milk, salt, and pepper until well combined and slightly frothy.
3. Chop vegetables and pre-cook bacon (if using). Evenly distribute veggies, turkey, and bacon into muffin tin cups.
4. Pour egg mixture into each muffin cup until ¾ full and top with shredded cheese.
5. Bake for 12-18 minutes until set and slightly golden.
6. Let cool slightly before removing from the tin. Enjoy fresh or store for later!