What Makes a Good High-Protein Breakfast?


Breakfast is often called the most important meal of the day because it helps establish your metabolism and energy levels, but it can also be one of the most difficult. Waking up in the morning and preparing to get yourself to work and the kids to school might not leave you with enough time to put together a well-rounded meal.

According to the American Society for Nutrition, protein is one of the healthiest components of breakfast, so it’s not enough to grab coffee and a bagel. Having a high-protein breakfast can help with muscle growth, blood sugar balance, and feeling full. Luckily, there are simple, delicious ways to get your fill of protein in the morning.

4 Tasty & Fast High-Protein Breakfast Ideas 

1. Avocado Toast

The dish has become a little bit of a pop culture punchline, but it is a highly nutritious breakfast that can be made surprisingly quickly. Toast high-fiber bread, such as multigrain or seeded, to your desired level. In the meantime, mash a peeled and pitted avocado with a pinch of salt and freshly ground black pepper and spread it across your toasted bread. Now comes the fun part—toppings! For a simple finish, add some everything bagel seasoning. For more protein, top the avocado with a scoop of ricotta cheese or an egg cooked in your favorite style. Sprinkle some red pepper flakes on top for a zesty, filling breakfast.

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2. Protein Smoothie

For a fast high-protein breakfast that you can have on the go, a smoothie is always a great choice. To make a high-protein smoothie, start with a base of plain Greek yogurt. Add one to two teaspoons of honey or the sweetener of your choice. Next, add fruit: bananas will provide potassium, while berries boost your vitamin C intake.

To achieve a perfectly drinkable texture, add whole milk or the dairy-free milk of your choice. Add the liquid a tablespoon at a time as you blend the smoothie so you can gauge the thickness more accurately. For extra protein, add a spoonful of peanut butter or a few tablespoons of whey protein powder. Blend and enjoy!

A quick tip: Making smoothies can be even faster if you add the fruit and yogurt to the blender and store it in the fridge overnight. 

3. Breakfast Burrito

What’s better than a burrito? A burrito you can eat for breakfast, of course! Heat a half-cup of pre-cooked or canned black beans or refried beans and set them aside. Mix two eggs with a splash of milk and scramble them in a neutral-flavored oil. Season the eggs to taste with salt and pepper.

Place a burrito-size flour tortilla on a plate or paper towel. If you’re using refried beans, spread them across the tortilla. Next, carefully add your scrambled eggs. If you’re using whole beans, add the eggs first to keep everything in place. Sprinkle the cheese of your choice—pepper jack provides a little spice that will have you feeling wide awake. Finally, add as much salsa as you wish for some extra flavor and kick. Roll up your burrito and warm it in the microwave or oven just until the outside is warm to the touch. You can even make these in big batches on the weekend and freeze them to reheat whenever you’d like.

4. Magic Spoon Cereal

Sometimes, a classic breakfast is the perfect option. A bowl of cereal is always fast and tasty, especially when you’re trying to get kids out the door. But can it also be high in protein? With Magic Spoon cereals, they can! Unlike most brand-name cereals, which are low in protein and high in added sugar, Magic Spoon is grain-free and contains no added sugar. It also uses a milk-protein base, making it high in protein for a healthy and delicious breakfast.

Flavors range from classics, like Cocoa and Fruity, to new spins, such as Blueberry Muffin and Cinnamon Roll. With 13 – 14 grams of complete protein and only 4 – 5 grams of net carbs per serving, each bowl is a perfectly balanced start to your day. Also feel free to add your own twist, like fresh fruit for bonus vitamins or sliced almonds or toasted pumpkin seeds for a little extra crunch and protein!

Starting your day off right doesn’t have to be a hassle with a few great high-protein breakfast ideas. Remember to take a moment to yourself and enjoy something tasty!

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