23 High-Protein Breakfasts to Keep You Satisfied All Morning

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Published on November 9, 2021

Reviewed by Dietitian

Jessica Ball, M.S., RD

West Coast Avocado Toast

These high-protein breakfasts will kick off your day with a burst of deliciousness—and a lasting source of energy. From sheet-pan eggs that can serve everyone at the table to simple, veggie-topped toasts that pack in nutrients in just a few bites, these breakfasts have something for every palate. Recipes like our West Coast Avocado Toast and Anti-Inflammatory Cherry-Spinach Smoothie boast at least 15 grams of protein per serving, so you can keep your eyes on the prize all morning.

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Anti-Inflammatory Cherry-Spinach Smoothie

This healthy smoothie is not only delicious--it also boosts your daily dose of anti-inflammatory foods. It starts with a base of creamy gut-friendly kefir and includes cherries, which can lower the inflammatory marker C-reactive protein. Heart-healthy fats in avocado, almond butter and chia seeds deliver additional anti-inflammatory compounds to the body, while spinach offers a mix of antioxidants that sweep up harmful free radicals. Fresh ginger adds zing, plus a compound called gingerol, which preliminary studies suggest may improve inflammatory markers of heart disease if consumed daily.

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Vegetarian Spring Egg Casserole

This easy egg casserole is filled with spring green vegetables and rustic whole-grain bread. It's perfect for a healthy vegetarian dinner or a springtime brunch. You can assemble it the night before and bake it in the morning when you're ready.

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Cheesy Zucchini Quiche

Cheesy Zucchini Quiche

This cheesy crustless zucchini quiche has plenty of leeks and zucchini enveloped in a light custard. Feta and fontina cheeses add a rich depth of flavor. Serve it for brunch or anytime you have extra zucchini on hand.

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Muffin-Tin Omelets with Sausage & Gruyère

With a little help from your trusty muffin tin, you can meal-prep a week's worth of protein-rich muffin-tin eggs like these with sausage and Gruyère to stash away in the fridge or freezer for those extra-busy mornings.

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West Coast Avocado Toast

West Coast Avocado Toast

Hummus, sprouts and avocado top sprouted whole-wheat bread in this healthy vegan lunch idea. Look for sprouted bread in the freezer section of your grocery store.

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Chickpea & Kale Toast

Chickpea & Kale Toast — Ted & Chelsea Cavanaugh

This healthy toast recipe combines chickpeas, kale and feta for a savory bite.

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California-Style Breakfast Sandwich

California-Style Breakfast Sandwich — Evan de Normandie

This fresh-tasting bagel breakfast sandwich comes together in minutes with just a few ingredients. Creamy avocado pairs with crunchy onions and sprouts for a filling, healthy breakfast with layers of flavor.

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Breakfast Quiche

Breakfast Quiche — Fred Hardy

This easy bacon, egg and cheese breakfast quiche is tender, yet crunchy on the sides thanks to the hash brown crust. You can get creative and add your favorite ingredients like herbs, caramelized onions and other veggies to switch up the flavor profile.

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Breakfast Salad with Smoked Salmon & Poached Eggs

Breakfast Salad with Smoked Salmon & Poached Eggs — Eva Kolenko

Get your daily quota of veg by swapping your a.m. oatmeal for a big bowl of greens. This gorgeous breakfast salad is from Maya Feller, M.S., RD, CDN. In her Brooklyn, New York, nutrition practice, Feller works with patients to reduce their risk of chronic diseases by implementing a whole-foods diet. "When layered with a variety of ingredients, heart-healthy fats and proteins, breakfast salads are the perfect way to start the day," she says.

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Sheet-Pan Banana Pancakes

3-Ingredient Banana Sheet-Pan Pancakes — Carolyn Hodges

Prep a batch of these baked pancakes for easy breakfasts throughout the week. Reheat in the microwave or oven, then top with syrup, chopped nuts or fresh berries for a quick and satiating bite.

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Breakfast Naan Pizza

breakfast naan pizza — Ted Cavanaugh

Give your morning eggs a tasty spin by building an easy individual pizza on a prepared naan.

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Mushroom Omelet

Mushroom Omelet — Photography / Victor Protasio, Styling / Ruth Blackburn and Christina Daley

For a quick breakfast, learn how to make this mushroom omelet. Sautéing the mushrooms with garlic adds a punch of flavor in this healthy breakfast recipe.

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Bacon & Kale Sheet-Pan Eggs

Bacon & Kale Sheet-Pan Eggs — Casey Barber

Our trick for making a big batch of eggs? Get out your sheet pan. With this simple recipe, you can easily meal-prep breakfast for the week. Serve them as is or in a sandwich. A sprinkling of za'atar—a Middle Eastern spice blend that's a mix of thyme, sumac, salt, sesame seeds and sometimes other herbs—adds big, bold flavor to these frittata-like squares.

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Overnight Quinoa Pudding

Overnight Quinoa Pudding

This quick and easy recipe blends quinoa and chia seeds for a protein-packed dessert or grab-and-go breakfast. This recipe uses kefir rather than milk for a probiotic boost and instead of refined sugar, this pudding relies on maple syrup for its sweetness. Prep time is minimal--just leave the mixture in the refrigerator overnight to firm up.

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Slow-Cooker Kale & Gruyère Strata with Sun-Dried Tomatoes

For a lazy-morning breakfast or when hosting a brunch, make this easy vegetarian recipe your game plan. Be sure to use crusty, freshly baked bread from the bakery section of your supermarket instead of a premade loaf from the bread aisle. Serve with seasonal fruit and juice to balance the richness of the egg and cheese.

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Savory Dutch Baby with Arugula & Parmesan

Also called a German pancake, this breakfast or brunch dish is delicious served with sweet or savory ingredients. Here, we make this Dutch baby recipe dinner-worthy by topping it with a fresh salad, cheese and fried eggs.

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Sausage and Potato Casserole Cups

These sausage and potato casserole cups are the perfect addition to any breakfast or brunch. Make them ahead of time and freeze for a quick and easy breakfast on the go.

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Slow-Cooker Shakshuka

Start your day with hearty, slightly spicy shakshuka full of Southwestern flavor. To avoid one large egg blob on top, be sure to make wells in the sauce using a spoon. It's important to use corn tortillas and not flour tortillas if you're going gluten free. Lightly toast the tortillas, if desired.

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3-Ingredient Bell Pepper & Cheese Egg Cups

3-Ingredient Bell Pepper & Cheese Egg Cups — Carolyn Hodges, M.S., RDN

Requiring just three main ingredients—bell peppers, eggs and shredded cheese—these portable baked eggs are simple to assemble and perfect for meal prep. Store them in the fridge for up to 4 days to reheat on demand.

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10-Minute Spinach Omelet

10-Minute Spinach Omelet — Carson Downing

This delicious spinach omelet recipe is ready in just 10 minutes for a nutritious breakfast. Eggs and cheese help pack it with protein, while fresh dill boosts its flavor.

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Stovetop Veggie Frittata

Stovetop Veggie Frittata — Brie Passano

Eggs are one of the cheapest sources of protein. And they offer a delicious and easy avenue for getting veggies, like in this frittata. Using frozen vegetables saves prep time, too.

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Smoked Salmon, Egg & Pickled Beet Bagel Sandwich

Smoked Salmon, Egg & Pickled Beet Bagel Sandwich — Ted and Chelsea Cavanaugh

This veggie-packed Scandinavian-style riff on a lox bagel adds cucumbers, pickled beets and fresh dill for flavor and crunch.

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Cheddar Grits with Sausage

Cheddar Grits with Sausage — Ted Cavanaugh

What's even better than Cheddar grits for breakfast? Topping them with a little sausage and some quick-sautéed mushrooms.

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