20 High Protein Breakfasts for Busy Mornings
“Breakfast is the most important meal of the day.”
– Dr. John Harvey Kellogg
Kellogg, the creator of corn flakes. You mean the man who believed spicy food was sinful, and enemas cured everything? The very same!
Kellogg, the man that tried to eliminate sexual desire through bland diets and suggested yogurt should be administered both orally and rectally?
Yes, yes, the very same! So, should we really trust this guy on breakfast?
Now, to be fair: eating in the morning can be helpful. But the idea that breakfast is universally the most important meal of the day? That’s just clever marketing. Marketing that sold enough corn flakes for Mr. Kellogg to buy a wheelbarrow full of yogurt.
What is important: getting enough protein. Especially for your first meal of the day.
But that’s easier said than done.
My client Dave put it best:
“Mornings are hectic—getting my son out the door, making breakfast for everyone. I don’t want to rely on expensive pre-made stuff or protein powders. Nut butters aren’t appealing, yogurt gives me heartburn, and eggs/meat make the whole house smell. I get excited when I see ‘high protein’ cereal, but it’s usually 10g of protein and 300+ calories. Do low-effort, high-protein breakfasts even exist?”
This might sound like a small issue, but it’s actually massive. A solid high-protein breakfast gets the ball rolling for everything else. Think better energy, fewer cravings, and smarter food choices.
And I want that for you, dear reader.
So here you go: 20 low-effort, high-protein breakfasts that actually work—no yogurt enemas required. 👇
20 High-Protein Breakfasts That Actually Work
Before we dive in - Yes, my client Dave wasn’t thrilled about using protein powder. And if that’s you too—I get it.
But I’d be doing you a disservice if I didn’t include it in this list.
Here’s why:
It’s relatively cheap per serving (about $1–$1.50 depending on brand)
It adds great flavor (chocolate, vanilla, cinnamon, peanut butter… pick your vibe)
And the protein-to-calorie ratio is unbeatable
Plus, it gives you flexibility.
A bowl of Cheerios on its own? Weak sauce. You’ll be hungry again in 45 minutes.
But pair it with a double scoop protein shake? Suddenly it’s a solid breakfast that will keep you full, give you energy for a workout, and help you avoid snacking all morning.
Same goes for toast, waffles, muffins, whatever! You can make 200-300 calories of “empty” carbs go a lot further if you pair it with 25-50 grams of protein.
🥣 1. Greek Yogurt + Berries + Optional Protein Powder
20–40g protein depending on portions
Use 0% or 2% Greek yogurt (not regular yogurt)
Add ½ scoop vanilla or cinnamon protein for more staying power
🍳 2. Egg White Veggie Omelet
5–6 egg whites + mushrooms, spinach, tomatoes, peppers
Add 1–2 whole eggs if you want a bit more flavor and fat
25–30g protein
🥤 3. Protein Shake + Toast or Waffle
2 pieces of Ezekiel bread or 2 toaster waffles + protein shake (40–50g)
Balanced, fast, and satisfying
🥓 4. Turkey Bacon + Eggs + Toast
2–3 slices turkey bacon + 2 eggs + high-fiber toast
Optional: add egg whites or a shake for bonus protein
25–35g protein
🌯 5. Grilled Chicken Breakfast Tacos
2 corn tortillas + 3–4 oz grilled chicken + salsa
Add egg or avocado for flavor/fats
30g+ protein
🥄 6. Oatmeal + Protein Powder
½ cup oats + 1 scoop protein stirred in post-cooking
Add cinnamon, berries, chia, etc.
25–35g protein depending on add-ins
🍗 7. Leftovers for Breakfast (aka, break the “rules”)
Ground beef and veggies? Chicken and rice? Totally fair game.
Don’t let Mr. Kellogg dictate your breakfast menu
Add fruit or a shake if needed
🥪 8. Deli Meat Breakfast Sandwich
2 slices whole grain bread or English muffin + 4–6 oz deli turkey or chicken
Add egg, spinach, mustard, or hummus
30–40g protein
🍳 9. Fiber One Cereal + Protein Shake + Berries
High-fiber + low sugar cereal with almond milk
Pair with a 40g protein shake for balance
40–45g protein total
🥤 10. Smoothie with Protein + Spinach + Berries + Nut Butter
1 scoop protein + handful spinach + frozen berries + 1 tbsp peanut butter
Blend with water or almond milk
30–40g protein
🥞 11. Protein Pancakes or Waffles
Use Kodiak Cakes, Birch Benders, or make your own with protein powder + egg whites
Top with Greek yogurt and berries
30g+
🥚 12. Hard-Boiled Eggs + Protein Shake
Easy grab-and-go combo
2 hard-boiled eggs + 1 protein shake = 35g+ protein
Great for busy mornings
🧀 13. Cottage Cheese Bowl
1 cup low-fat cottage cheese + berries + cinnamon
Optional: mix in half scoop protein or chopped nuts
30–40g protein
🌯 14. High-Protein Breakfast Burrito
Whole wheat tortilla + scrambled eggs + turkey sausage + black beans
Add salsa, avocado, or spinach
30–35g protein
🥣 15. Magic Spoon or High-Protein Cereal + Protein Shake
These cereals are pricey but tasty—13–14g protein per serving
Add a protein shake for a real breakfast
40–50g protein combined
🧇 16. Waffles + Double Scoop Protein Shake
2 toaster waffles + 50g protein shake (2 scoops)
Easy upgrade for kids and adults alike
Balanced, quick, no hunger crash
🥬 17. Savory Breakfast Bowl
Ground turkey or beef + sautéed spinach + sweet potato or rice
Top with an egg or hot sauce
30–40g protein
🧁 18. Protein Muffins or Bites
Make a batch with oats, protein powder, banana, egg, and bake
Pair 2–3 with a shake for full breakfast
Portable and tasty
🥓 19. Egg Wrap with Turkey Bacon and Spinach
Use a low-carb or high-fiber wrap
Fill with 2–3 slices turkey bacon, scrambled eggs or egg whites, and sautéed spinach
Add hot sauce, mustard, or a slice of light cheese if desired
30–35g protein, easy to prep ahead or take on the go
🐟 20. Smoked Salmon + Cream Cheese on High-Protein Bread
Think bagel vibes but smarter
Use high-protein toast or wrap + ~3 oz salmon
Add arugula, red onion, capers
25–30g protein
Best Breakfast Strategies
1. Stop thinking of breakfast as a separate food category.
You don’t have to eat cereal, oatmeal, or eggs just because it’s morning. If grilled chicken and veggies help you hit your goals and stay full, go for it. Any food can be breakfast food. The only rule is that it works for you.
2. Pair your carbs with protein.
Carbs aren’t the enemy—but alone, they burn fast and leave you hungry. Pairing toast, cereal, waffles, or fruit with protein (like eggs, yogurt, cottage cheese, or a shake) helps stabilize blood sugar, reduce cravings, and keep energy levels up.
3. Don’t overthink it—just build a reliable rotation.
Most healthy, high-performing people don’t eat something new every morning. They have 2–4 go-to options they can make on autopilot. It’s fast, satisfying, and takes decision fatigue off the table.
Why Breakfast Can Be the Most Important Meal of the Day
This is the right idea—just for the wrong reasons.
Skipping breakfast won’t wreck your metabolism or automatically make you gain fat. But done right, breakfast can be the most important meal of your day.
Start your day with Reese’s Puffs, and you’re more likely to crash by 10am and hit up Bojangles by noon.
Start with eggs, spinach, and Ezekiel toast? Suddenly that 15-minute walk feels doable. Lunch looks cleaner. Your evening snack might even be intentional.
Habits compound. One solid decision leads to another.
Win your breakfast, win your day. Win your day, win your life.
Win your life, enjoy eternal waffles with extra butter and syrup with Jesus.
Best,
John
P.S. Or just marry a pro sourdough baker and eat Christmas tree loaf every morning?
3 Steps You Can Take
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Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
