Get 30 Grams of Protein for Breakfast With These Foods & Recipes

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How to have a protein-rich breakfast to stay full and energized
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So, you’re looking to add more protein to your diet. Maybe you’re hoping to lose weight or gain muscle. Either way, breakfast is a great place to start! Aiming to get at least 30 grams of protein for breakfast can help you meet your fitness goals and live a healthier lifestyle. We spoke with family medicine specialist Pouya Shafipour to bring you the best advice on adding protein to your diet. So, keep reading to learn how to up your protein intake with dietary swaps and protein-rich recipes.

High-Protein Breakfast Foods: Top Picks

  1. Greek yogurt
  2. Cottage cheese
  3. Eggs
  4. Salmon
  5. Tofu
  6. Chicken
  7. Almonds
Section 1 of 6:

Breakfast Foods That Contain 30 Grams of Protein

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  1. Getting enough protein in the morning doesn’t have to be difficult—it can be as simple as eating foods that contain high amounts of protein. [1] Here are some breakfast foods that contain 30 g (1.1 oz) or more: [2]
    • 1.5 cups of Greek yogurt (13.5 ounces)
    • 1 cup of cottage cheese (8 ounces)
    • 5 large eggs
    • 5 ounces of salmon (140 grams)
    • 1 cup of tofu (240 grams)
    • 4 ounces of grilled skinless chicken breast (110 grams) [3]
    • 4 hard-boiled eggs
    • 1 scoop of protein powder
    • 20 almonds [4]
    • 10 walnuts
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Section 2 of 6:

High-Protein Breakfast Ideas & Recipes

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  1. Getting your 30 grams of protein can be as simple as making a bowl of yogurt! All you need is your favorite Greek yogurt (one preferably low on sugars) and your favorite toppings. [5]
    • Ingredients:
      • At least 1.5 cups (13.5 ounces) of Greek yogurt (check the nutrition facts on your yogurt to ensure you’re getting enough protein in your serving)
      • Berries or fruit of your choice
      • Granola (optional)
    • Instructions:
      • Place your yogurt in a bowl and top it with your favorite berries, fruit, and/or granola.
  2. Not only is this breakfast packed full with protein, but it’s also extremely versatile and relatively cheap! [6] All it requires are a few ingredients: [7]
    • Ingredients:
      • ½ cup (113 grams) 2% cottage cheese
      • ½ apple, chopped
      • 1 tablespoon (17 grams) chopped walnuts
      • 1 tablespoon (0.50  fl oz) maple syrup
      • Pinch of cinnamon
    • Instructions:
      • Place your cottage cheese into a bowl and top with your apple, walnuts, maple syrup, and cinnamon.
  3. On a hot day, this breakfast just hits different! Smoothies are versatile and packed with protein and nutrients. So, if you have a blender, try out this recipe: [8]
    • Ingredients:
      • 1 ⁄ 2 cup (4.0  fl oz) low-fat milk of your choice
      • â…“ cup (2.9 ounces) plain Greek yogurt
      • 1 cup (30 grams) spinach
      • 1 cup (30 grams) frozen banana (about 1 medium banana)
      • ½ cup (15 grams) frozen strawberries
      • 1 tablespoon (0.50  fl oz) peanut butter
      • 1–2 teaspoons (0.17–0.33  fl oz) maple syrup or honey (optional)
    • Instructions:
      • Add your milk and yogurt to a blender, then add your spinach, banana, strawberries, peanut butter, and sweetener. Blend until smooth.
  4. Are you vegan or just hate eggs? Well, who says you have to give up a breakfast scramble? Tofu is packed with protein and is a versatile meat substitute, and when scrambled on the stove, it’s absolutely delicious. [9]
    • Ingredients:
      • 1 bell pepper, diced
      • 1 small onion, diced
      • 1 block extra firm tofu, pressed and drained
      • 2 tablespoons (1.0  fl oz) tahini
      • 1 tablespoon (0.50  fl oz) soy sauce
      • 1 teaspoon (0.17  fl oz) Dijon mustard
      • ½ teaspoon (2.8 grams) turmeric
      • ½ teaspoon (2.8 grams) smoked paprika
      • 2 tablespoons (34 grams) nutritional yeast
      • 2 handfuls of spinach
    • Instructions:
      • Heat up a large pan with olive oil or water over medium heat.
      • Add the pepper and onion to the pan and cook until tender.
      • Crumble the tofu into the pan to your desired size. Cook for about 2 minutes until warmed through.
      • Whisk together the tahini, soy sauce, turmeric, mustard, and paprika. Add to the pan and stir.
      • Stir in the nutritional yeast and spinach. Cook until the spinach is wilted and tender.
  5. Omelets are a breakfast classic because they’re delicious and packed with protein. This recipe is cheap, easy to make, and can be altered for any taste preference! [10] Here’s how to make it: [11]
    • Ingredients:
      • 1 teaspoon (0.17  fl oz) olive oil
      • 1 cup (30 grams) spinach
      • 2 tablespoons (34 grams) crumbled feta cheese
      • 2 eggs
      • Salt and pepper to taste
    • Instructions:
      • Add your olive oil to a pan over medium heat.
      • Add the spinach to the pan once it’s hot. Sprinkle the spinach with salt and stir until the leaves wilt.
      • Crack your eggs into a bowl and whisk until combined, adding salt and pepper to taste
      • Reduce heat to medium-low and pour the eggs into the pan.
      • After about a minute, flip the eggs over using a spatula.
      • Sprinkle the feta cheese on the eggs and fold over to create a half-moon shape.
  6. On a cold day, a bowl of oatmeal can warm you right up! While oatmeal already packs a protein punch, there is a way to make it even more protein-rich. Check out this recipe: [12]
    • Ingredients:
      • ½ cup (120 grams) old-fashioned oats
      • 1 cup (8.0  fl oz) water
      • 1 ⁄ 3 cup (2.7  fl oz) milk of choice
      • 1 scoop protein powder
      • 1 teaspoon (5.7 grams) chia seeds
      • ½ banana, sliced
      • Pinch of cinnamon
    • Instructions:
      • Combine oats and water in a microwave-safe bowl. Microwave for 2-3 minutes. Let oatmeal cool for 1-2 minutes.
      • Stir in protein powder. Top with banana, cinnamon, and milk.
  7. Start your day with this filling breakfast jam-packed with protein! This recipe is delicious and easy to make. Plus, it can even be made in batches and stored in the freezer to be heated up whenever. We’ll show you how: [13]
    • Ingredients:
      • 1 red bell pepper, diced
      • 2 Yukon gold potatoes, diced
      • 4 ounces (110 g) shredded cheddar cheese
      • 8 eggs
      • 1 ⁄ 4 cup (2.0  fl oz) of water
      • 8 flour tortillas
      • 1 teaspoon (5.7 grams) taco seasoning
      • 2 tablespoons (1.0  fl oz) olive oil
      • Salt and pepper to taste
    • Instructions:
      • Heat your olive oil in a pan over medium heat. Add the potatoes and peppers and salt and pepper to taste.
      • In a separate pan, heat olive oil over medium heat and whisk in your eggs, taco seasoning, and water.
      • Lay out your tortillas on the table and layer evenly with cheese, scrambled eggs, and cooked potatoes and peppers.
      • Roll up the burritos and place each tightly in aluminum foil. Store in the freezer. To reheat, remove foil and microwave for 60-90 seconds until heated through.
  8. Looking for a simple, light, and filling breakfast? Well, look no further! These egg muffin cups are easy to make and are great for meal prepping. Here’s what to do: [14]
    • Ingredients:
      • 3 cups (1,020 grams) chopped vegetable of choice (i.e., kale, scallions, broccoli, peppers)
      • 1 ⁄ 2 cup (4.0  fl oz) water
      • 4 ounces (110 g) shredded sharp cheddar cheese
      • 11 large eggs
      • 2 teaspoons (0.33  fl oz) Dijon mustard
      • 1 teaspoon (5.7 grams) smoked paprika
      • ½ teaspoon (2.8 grams) salt
      • ¼ teaspoon (1.4 grams) pepper
    • Instructions:
      • Preheat oven to 350 °F (177 °C), and coat a 12-cup muffin tin with cooking spray.
      • Place veggies and water in a pan, cover, and set over high heat. Cook for 4 minutes. Remove from heat and drain.
      • Divide veggies evenly among muffin tin wells. Sprinkle in cheese.
      • Whisk together eggs, mustard, paprika, salt, and pepper. Pour into muffin tin wells evenly.
      • Bake for 18-22 minutes. Let cool for 20 minutes.
  9. Put a tangy twist on a breakfast staple with protein-packed cottage cheese! These pancakes are absolutely scrumptious, full of protein, and low in calories. [15]
    • Ingredients:
      • 1 cup (240 grams) quick oats
      • 1 cup (240 grams) cottage cheese
      • 2 eggs
      • 1 teaspoon (5.7 grams) baking soda
      • 1 tablespoon (0.50  fl oz) honey
      • ¼ teaspoon (1.4 grams) cinnamon
      • Avocado oil or butter
    • Instructions:
      • Blend together oats, cottage cheese, eggs, baking soda, honey, and cinnamon.
      • Heat your oil or butter in a pan over medium-low heat.
      • Pour 1-2 heaping tablespoons of your mixture into the pan. Flip the pancake once it begins to bubble. Cook for another 1-2 minutes.
  10. Feeling fancy and savory this morning? Well, do we have the recipe for you! This breakfast elevates the classic bagel and gives it a protein punch all seafood lovers will love. Check it out: [16]
    • Ingredients:
      • â…“ peeled avocado
      • â…“ cup (42 grams) drained and rinsed white beans
      • 1 Everything seed bagel
      • â…“ cup (42 grams) mixed greens
      • â…“ cup (42 grams) sliced cucumber
      • 2 ounces (57 g) smoked salmon
    • Instructions:
      • Mash the avocado and beans together in a bowl.
      • Toast your bagel.
      • Spread the mash onto your bagel.
      • Top with the greens, cucumbers, and salmon.
  11. Need something quick and easy for breakfast? Try this simple but protein-rich and balanced breakfast to keep you moving throughout the day: [17]
    • Ingredients:
      • Whole wheat toast
      • Peanut butter
      • Banana
    • Instructions:
      • Toast a piece of whole wheat bread to your preferred toastiness.
      • Spread peanut butter on the toast. Be careful not to burn yourself; the toast will be hot.
      • Slice a banana and set the slices on top of the peanut-buttered toast.
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Section 3 of 6:

Tricks to Adding More Protein to Your Meal

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  1. Adding more protein to your breakfast doesn’t have to be rocket science—it just involves a few thoughtful tweaks! Incorporating protein-rich foods like Greek yogurt, cottage cheese, and protein powder can make breakfast more filling. Here are our favorite tips: [18]
    • Top oatmeal with a spoonful of Greek yogurt.
    • Mix a serving of protein powder or Greek yogurt into a smoothie.
    • Add a scoop of flavored protein powder to your coffee instead of using creamer.
    • Sprinkle chia or pumpkin seeds on oatmeal, cereal, yogurt, or smoothie bowls.
    • Swap regular yogurt with protein Greek yogurt.
    • Mix a scoop of cottage cheese into your eggs before scrambling.
    • Sprinkle feta or mozzarella cheese on an omelet.
    • Top a bowl of oats or yogurt bowl with almond or peanut butter.
  2. Who says you have to eat your breakfast in one sitting? Try to split your breakfast into two parts if you’re struggling to eat enough protein. Spacing out your meal can help you not feel too stuffed after eating.
    • For example, say you start the morning with a cup of coffee and a protein-rich granola bar. Then, after your commute to work, you enjoy a Greek yogurt bowl with berries.
  3. If you have busy mornings and always forget or don’t have time to make breakfast, try meal prepping . Pick one day of the week to make your breakfast for the entire week. This way, you can bring an already-made protein-rich breakfast for you on the go or throw something in the microwave or toaster while you wait for your coffee to kick in. [19]
    • For instance, you can make a tin of egg muffin cups on Sunday, store them in an air-tight container in the fridge, and pop one or two in the microwave every morning.
  4. Not everyone is perfect, and that’s okay! If you didn’t get enough protein for breakfast, don’t sweat it. Instead, reach for a protein-rich snack to keep you moving toward your health and fitness goals. Here are some of our favorite snacks: [20]
    • Chickpeas (you can buy these pre-roasted for extra ease)
    • Beef jerky
    • Nuts (almonds, pistachios, etc.)
    • Hard boiled eggs
    • Cottage cheese
    • Peanut butter
    • Pumpkin seeds
    • Shafipour recommends having at least 1 snack a day to maintain weight loss and sustain energy.
  5. While getting enough protein on your plate is important, ensuring your meal is balanced is also important. [21] As Shafipour explains, “A healthy breakfast includes a combination of complex carbohydrates, fat, and protein. Examples of a balanced breakfast include an omelet with cheese and avocado or whole grain granola with full-fat yogurt and raw nuts.”
    • Healthy carbohydrates include wholegrain cereals and whole wheat bread. [22]
    • Healthy fats include avocados, tofu, and nuts. [23]
  6. The best way to know how much protein is right for you is to chat with your doctor or a nutritionist. They’ll be able to help guide you toward your health and fitness goals while also catering to your body’s needs. So, if you’re unsure where to start or feel a bit stuck, give them a call! [24]
    • If you have dietary restrictions or medical concerns, reach out to your doctor before altering your diet, as they can provide safe and personalized care.
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Section 4 of 6:

The Benefits of a High-Protein Breakfast

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  1. Eating a protein-rich breakfast has been proven to help curb and regulate hunger hormones (insulin, glucagon, and ghrelin). [25] This is great if you’re trying to lose weight or have a hectic schedule. In other words, after eating a high-protein meal, you’re less likely to be hungry and will be satisfied longer. [26]
  2. Having a breakfast full of protein can help stabilize your blood sugar and prevent energy crashes. [27] Studies have shown this can help those with type 2 diabetes and PCOS. [28]
  3. Hormones are made of amino acids, otherwise known as the building blocks of protein. [29] With protein being the base of hormones, ensuring you have enough in your morning meal can help regulate and stabilize them. And if your hormones are balanced, you’ll likely experience less stress and steadier emotions. [30]
  4. Eating enough protein helps preserve lean muscle mass and support muscle growth. [31] So, if you’re trying to get gains at the gym or maintain the muscle you currently have a high-protein breakfast can help you do that.
    EXPERT TIP

    Monica Morris

    ACE Certified Personal Trainer
    Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.
    Monica Morris
    ACE Certified Personal Trainer

    Protein is the building block of most tissue in the body. If you don't have enough protein, you may be prone to muscle injury and weight gain. Even really small changes, like dry nails or split ends, are more frequent with a low protein intake.

  5. Because eating a protein-rich breakfast leaves you full longer, it can also help you manage your weight. Studies have shown that those who start their day with a filling breakfast are less likely to snack and consume more calories throughout the day. [32]
    • This is especially prevalent in women and those trying to lose fat with PCOS or during menopause.
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Section 5 of 6:

How much protein is enough?

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  1. For instance, let’s say you weigh 165 lb (75 kg), it’s recommended to eat about 60 g (2.1 oz) of protein a day. [33] In this example, that means that if you’re eating a breakfast of at least 30 g (1.1 oz), you’re halfway to your daily goal!
    • Need help calculating? Check out this nutrition calculator .
    • While this is the recommended dose of protein for an adult, it’s important to note that everyone is different—no body is exactly the same!
    EXPERT TIP

    Jalpa Sheth

    Registered Dietitian and Nutritionist
    Jalpa Sheth is a Registered Dietitian and Nutritionist and the Founder of Jalpa Sheth Nutrition & Wellness. With over seven years of experience, she specializes in weight management, medical nutrition therapy, sports nutrition, vegetarian and vegan nutrition, and wellness nutrition. She holds a Master’s degree in Health & Nutrition from Brooklyn College, CUNY, and a Certificate of Training in Adult Weight Management from the Academy of Nutrition & Dietetics, CDR.
    Jalpa Sheth
    Registered Dietitian and Nutritionist

    Every phase is life demands a different amount of protein. When you're a child, your demands are high because you're growing. If you're physically active or building muscle, you need more protein. How much protein you need ultimately depends on your age and lifestyle.

Section 6 of 6:

Is a high-protein breakfast right for you?

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  1. Eating enough protein is an excellent way to sustain hunger and maintain muscle mass. So, starting your day with a high-protein breakfast can help you feel stronger and more energized, powering you through weight loss or fitness goals. [34]
    • At the end of the day, Shafipour advises to “treat your body as the temple to the soul. Try to keep your temple clean and avoid toxins by eating healthy, whole foods” and doing what’s best for you.
  2. If you have kidney disease or are at risk, talk to your doctor before starting a high-protein diet. An increase in protein could put strain on your kidneys at certain stages of kidney disease and make your symptoms worse. [35]
    • Similarly, talk to your doctor before altering your diet if you have high blood pressure or diabetes, which puts you at risk of kidney disease.
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      References

      1. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/protein
      2. ↑ https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet
      3. ↑ https://www.uaex.uada.edu/publications/pdf/FSFCS98.pdf
      4. ↑ https://www.nutsforlife.com.au/resource/what-does-a-30g-serve-of-nuts-look-like/
      5. ↑ https://www.health.harvard.edu/blog/a-doctors-recipe-for-a-healthy-breakfast-2017100612479
      6. ↑ https://engagement.source.colostate.edu/want-to-stop-craving-snacks-and-sweets-a-high-protein-breakfast-could-help/
      7. ↑ https://www.budgetbytes.com/cottage-cheese-breakfast-bowls-6-ways/
      8. ↑ https://www.eatingwell.com/recipe/251039/peanut-butter-jelly-smoothie/
      9. ↑ https://www.thefullhelping.com/classic-tofu-scramble-recipe/
      1. ↑ https://engagement.source.colostate.edu/want-to-stop-craving-snacks-and-sweets-a-high-protein-breakfast-could-help/
      2. ↑ https://livesimply.me/spinach-feta-omelette/
      3. ↑ https://mytxkitchen.com/protein-oatmeal/
      4. ↑ https://prepdish.com/recipes/freezer-breakfast-burrito-recipe/
      5. ↑ https://www.healthyseasonalrecipes.com/grab-and-go-high-protein-veggie-egg-cups/
      6. ↑ https://www.lindsaypleskot.com/cottage-cheese-pancakes/#tasty-recipes-18684
      7. ↑ https://www.snackinginsneakers.com/breakfasts-30-grams-protein/
      8. ↑ https://thewholeu.uw.edu/2021/12/20/what-does-a-healthy-breakfast-look-like/
      9. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/protein
      10. ↑ https://nutritionsource.hsph.harvard.edu/meal-prep/
      11. ↑ https://www.health.harvard.edu/nutrition/high-protein-snacks-to-build-muscle-and-keep-hunger-at-bay
      12. ↑ https://health.clevelandclinic.org/how-to-build-a-healthy-breakfast-for-weight-loss
      13. ↑ https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/
      14. ↑ https://www.helpguide.org/wellness/nutrition/choosing-healthy-fats
      15. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/high-protein-diets/faq-20058207
      16. ↑ https://karger.com/hrp/article-abstract/83/1/19/162451/High-Protein-Breakfast-Promotes-Weight-Loss-by?redirectedFrom=fulltext
      17. ↑ https://pubmed.ncbi.nlm.nih.gov/28091281/
      18. ↑ https://nutrition.org/protein-its-whats-for-breakfast/
      19. ↑ https://pubmed.ncbi.nlm.nih.gov/14522731/
      20. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/protein
      21. ↑ https://recreation.gsu.edu/2023/09/28/ways-to-support-females-hormones-through-nutrition/
      22. ↑ https://pubmed.ncbi.nlm.nih.gov/38219154/
      23. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC3718776/
      24. ↑ https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet
      25. ↑ https://www.piedmont.org/living-real-change/why-is-protein-important-in-your-diet
      26. ↑ https://engagement.source.colostate.edu/want-to-stop-craving-snacks-and-sweets-a-high-protein-breakfast-could-help/

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