9 High-Protein Breakfasts That’ll Actually Make You Want to Wake Up

These 9 high-protein breakfast recipes are your new morning go-tos! Each one packs 30–40 grams of protein and is loaded with real flavor—no boring bites here. Whether you’re fueling up post-workout or just need a hearty start, these meals will keep you full and satisfied.

Why I Focus on Protein—and You Might Want To, Too

A few years back, I started tracking my meals and quickly realized something: my daily protein intake was way too low. Since then, I’ve made it a priority to eat roughly my body weight in grams of protein each day—and honestly, it’s made a world of difference in how I feel.

Through trial and error (and plenty of taste tests), I’ve landed on some easy, satisfying meals and store-bought staples that help me hit my protein goals without stress. One of the best ways to front-load your day with nutrients? A high-protein breakfast.

That’s where these 9 high-protein breakfast recipes come in. They’re simple, filling, and each one delivers 30–40 grams of protein per serving—so you’re not just checking a box, you’re starting your day strong.

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A Few Ingredient Notes Before We Dive In

Before we jump into the recipes, here are a few quick notes on ingredients that’ll help you boost the protein in your breakfast with ease:

• High-Protein Milk:
  My go-to is Fairlife Milk—it’s lactose-free and clocks in at 13g of protein per cup, whether you go with fat-free, 2%, or whole.
  If you’re dairy-free, try Ripple milk (or similar pea protein-based milks), which has about 8g of protein per cup.
• No High-Protein Milk? No Problem:
  Blend 1/2 scoop of your favorite protein powder into 1 cup of water for a quick 10–15g protein boost.

For simplicity, all the protein values in these recipes are calculated using Fairlife Milk.

PROTEIN POWDER

What to Know About Protein Powder

In some of the recipes below, you’ll notice protein powder listed as an ingredient. Not all protein powders are created equal, so here’s a quick breakdown to help you choose the one that fits your needs and preferences:

• If you’re flexible about ingredients (including artificial sweeteners or a bit of sugar) and just want to hit your protein goals, check out mainstream options like Premier Protein or Optimum Nutrition Gold Standard. They mix well and offer a reliable 20g+ of protein per serving.
• If you prefer more natural sweeteners, brands like Orgain and ALOHA use ingredients like monk fruit or stevia and often skip artificial flavors.
• If you want to go 100% natural, look for unflavored whey or plant-based protein options (like Naked Nutrition or Nutiva). Just a heads-up—if the recipe calls for a vanilla-flavored powder and you’re using unflavored, consider adding 1 tsp vanilla extract to keep the flavor balanced.

✅ Note: For consistency, all protein values in the recipes below assume a scoop of protein powder with 20g of protein per serving.

High-Protein Breakfast Recipes

✨ All breakfasts below serve one. ✨

Strawberry Cheesecake Smoothie (33g protein)

• 1 cup fat-free high-protein milk
• 1 scoop vanilla protein powder
• 1 tbsp sugar-free cheesecake pudding mix (dry powder; not prepared)
• 1/2 cup frozen strawberries
• 1/2 cup ice
• Water, if needed to thin out

To make:

• Add all ingredients to a blender and blend until smooth. If the smoothie is too thick, add water until you reach your desired consistency (or it can be served as a smoothie bowl).

Peanut Butter Smoothie (40g protein)

• 1 cup high-protein milk
• 1 scoop vanilla protein powder
• 2 tbsp unsweetened peanut butter
• Natural sweetener (such as stevia) to taste
• 1/2 cup ice, or more if desired
• Water, if needed to thin out
• Optional toppings: peanuts and/or chopped no sugar added chocolate

To make:

• Add all ingredients to a blender and blend until smooth. If the smoothie is too thick, add water until you reach your desired consistency (or it can be served as a smoothie bowl).

Greek Yogurt Parfait (35g protein)

• 1 1/2 cups 0% or 2% Greek yogurt (plain or vanilla)
• 1/2 cup berries of choice
• 2 tbsp Whole Foods 365 Honey Almond Flax Protein & Fiber Crunch or other high-protein granola
• Drizzle of honey (optional)

To make:

• Into a small cup or bow, layer Greek yogurt, berries, and granola in your desired order. Optionally drizzle with honey.

Creamy Scrambled Eggs (32g protein)

• 4 large eggs
• 1/3 cup 2% or 4% milkfat cottage cheese
• 2 tsp softened butter or olive oil
• Salt and pepper to taste

To make:

• Whisk eggs, cottage cheese, salt, and pepper together.
• Cover the bottom of a cold pan (yes, start with a cold pan!) with your softened butter or olive oil, then turn on the heat to low-medium.
• Cook slowly, moving the eggs around the pan often, until they are fully cooked and fluffy. Season with additional salt and pepper to taste if desired.

Smoked Salmon Avocado Toast (32g protein)

• 1 slice Dave’s Killer Bread Organic 21 Whole Grains and Seeds Bread or other high-protein bread
• 5 oz sliced smoked salmon
• 1/4 cup avocado, mashed
• Lemon juice
• Fresh herbs (optional)

To make:

• Toast bread.
• Spread mashed avocado on toast, then top with smoked salmon and a squeeze of lemon juice. Garnish with fresh herbs if desired.
• Want to make a high-protein breakfast sandwich? Each slice of Dave’s Killer Bread contains 5g protein, so you can pair two slices with your high-protein fillings of choice (like scrambled eggs or egg whites, or sliced meats and cheese) to make your sandwich. Toast it in a panini press for the ultimate treat!

Protein Granola (33g protein)

• 1 serving Whole Foods 365 Honey Almond Flax Protein & Fiber Crunch or other high-protein granola
• 1 cup high-protein milk mixed with 1/2 scoop protein powder
• Fresh fruit (optional)

To make:

• Add to a bowl and serve.

Chia Seed Pudding (39g protein)

• 3 tbsp chia seeds
• 1 cup high-protein milk
• 1 scoop vanilla protein powder
• Fresh fruit (optional)

To make:

• To a small bowl or glass jar, add chia seeds and milk. Mix, then stir in protein powder, and refrigerate overnight.
• Optionally serve with fruit. If desired, you can serve in another jar and add the fruit and pudding in a layered effect like shown in the photo above.

Tropical Cottage Cheese Bowl (30g protein)

• 1 1/4 cups 2% or 4% milkfat cottage cheese
• 1/2 cup canned pineapple, drained
• 2 tbsp unsweetened shredded coconut

To make:

• Mix cottage cheese with pineapple chunks and shredded coconut.
• Want to make this bowl savory? Skip the fruit and coconut flakes and add your favorite chopped veggies and savory seasonings.

Cheesecake in a Bowl (36g protein)

• 1 1/2 cups cups 0% or 2% Greek yogurt (plain or vanilla)
• 1 to 2 tbsp sugar-free cheesecake pudding mix (dry powder; not prepared)
• Splash of lemon juice (optional)
• Mixed berries (optional)

To make:

• Whisk all ingredients together until fully combined. Top with fruit if desired.
• This recipe works with any of the sugar-free pudding mix flavors; if you’re using another flavor, just omit the lemon juice.

I hope you found this post helpful! If you have any favorite high-protein breakfast recipes or ideas that you’d like to share, I’d love to hear from you in the comments.