From Bon Appétit · Rebecca Firkser · · 2m
26 High-Protein Breakfasts Worth Getting Up For
A tour of breakfasts that hit 15 to 30 grams of protein without tasting like a supplement aisle.
In brief
A tour of breakfasts that hit 15 to 30 grams of protein without tasting like a supplement aisle. High protein breakfast is a cooking problem, not a shopping problem: build it from tofu, eggs, lentils, dairy and fish, then nudge the macros up with seeds and yogurt. Originally reported by Bon Appétit.
Past the protein bar
Bars and cottage cheese egg bites earn their keep at the airport. Every other morning, a recipe archive beats a wrapper.
“There's more to high protein breakfast than protein bars and cottage cheese egg bites.”
What counts as high protein
Roughly 15 to 30 grams per meal, adjusted for your body and how hard you move. Anything less just contains protein, it doesn't lead with it.
“Depending on who you ask, it should contain about 15 to 30 grams of protein.”
Pancakes built on tofu
A block of silken tofu plus whole-wheat flour carries these blueberry pancakes, no protein powder in sight. Top with Greek yogurt or hemp seeds to push it higher.
“(No protein powder needed.)”
Smoothies have a ceiling
Nut butter and cottage cheese do the work in this berry smoothie. Pile in protein powder and it turns to sludge, so chase it with a couple of hard-boiled eggs instead.
“I'd rather have a couple hard-boiled eggs for a second course.”
Drink your protein savory
Bone broth carries at least double the protein per cup of regular stock. It costs more, which is the tradeoff you decide on.
“It's pricier, but if protein is a priority, it's worth considering.”
Savory beats sweet
Turkish eggs with tomatoes and Greek yogurt make the case: going savory is the shortcut to a bigger protein number at breakfast.
“Going savory is often helpful when it comes to upping breakfast protein.”
Make-ahead bowls and puddings
Overnight oats want flax if you're after fiber too. Chia pudding brings plant protein, though it needs a scoop of powder and extra liquid to truly qualify.
“Don't skip the flax if you're fibermaxxing.”
Handheld and hearty
Tortillas, cheese and eggs stack up in a breakfast burrito that holds for hours. Bread has more protein than people give it credit for.
“There's actually quite a bit of protein in bread, don't you forget it!”
Lentils, salmon, sausage
Adai dosas lean on pigeon peas and urad dal over rice. Smoked salmon toast brings omega-3s, and chicken sausage patties are the original protein bar.
“Sausage patties are the original protein bars.”
The bottom line
High protein breakfast is a cooking problem, not a shopping problem: build it from tofu, eggs, lentils, dairy and fish, then nudge the macros up with seeds and yogurt.
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