7 High-Protein Breakfasts to Power Your Morning

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 least 20 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.  

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

For full recipes, check out 6 Overnight Oat Recipes with Fresh Flavors to Try.

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

For the full recipe, check out Sweet Potato & Black Bean Breakfast Burritos.

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 out Lemon & Chia Seed Muffins.

Chocolate & Peanut Butter Protein Shake

408 calories, 23 grams protein per serving

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

5 Comments   Join the Conversation

5 CommentsLeave a comment

  • Are you sure that 1/2 cup of oatmeal has 13 grams of protein? That doesn’t seem right or to match with any other nutritional advice on other Websites. Maybe after you add yogurt or nuts to it, but certainly not on its own.

    • 4-5gm appears to be the average for 1/2 cup cooked oats. Might she intended to write “1/2 cup uncooked steel cut oats”??

  • no matter how well I eat I still crave sugar.. How do I stop the cravings? HELP
    I’ve tried everything…several diets, even pills . I exercise every day but the sugar addiction is heartbreaking

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