With at least 20 grams of protein per serving, these breakfast recipes will keep you energized all morning long, whether you have an hour or five minutes to spare.
31 High-Protein Breakfasts to Kick-Start Your Mornings
Updated on Apr. 01, 2025
1/31
Salmon Quiche
Total Time
1 hour
Servings
8 servings
From the Recipe Creator:
Cooking is something that I’ve always liked doing. I pore over cookbooks the way other people read novels. This recipe came to me from my mother—it’s the kind of recipe you request after just one bite. And unlike some quiches, it’s very hearty! —Deanna Baldwin, Bermuda Dunes, California
Nutrition Facts:
1 piece: 456 calories, 30g fat (15g saturated fat), 221mg cholesterol, 524mg sodium, 17g carbohydrate (4g sugars, 0 fiber), 27g protein.
2/31
Protein Pancakes
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Try stirring in cacao nibs, blueberries or chopped pecans to make these pancakes your own. For the best flavor, toast the nuts before adding them to the batter. —April Preisler, Auburn, California
Nutrition Facts:
2 pancakes: 259 calories, 13g fat (1g saturated fat), 47mg cholesterol, 482mg sodium, 20g carbohydrate (9g sugars, 3g fiber), 17g protein.
This recipe packs each serving with about 17 grams of protein, but you can easily get to 20 grams (or more!). Try slathering the pancakes with nut butter or adding a sprinkle of chia seeds.
3/31
Breakfast Tacos
Total Time
30 min
Servings
3 servings
From the Recipe Creator:
Unless you grew up in the Southwest or visit there often, you might be hearing of migas for the first time. Just think of them as the best scrambled eggs ever. The secret ingredient is corn tortillas. They really make my migas tacos special! —Stephen Exel, Des Moines, Iowa
Nutrition Facts:
2 tacos: 424 calories, 21g fat (5g saturated fat), 295mg cholesterol, 821mg sodium, 39g carbohydrate (2g sugars, 1g fiber), 21g protein.
4/31
Loco Moco
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Loco moco is a delicious Hawaiian dish that's most often served as a plate lunch, but it can also be enjoyed as an oversized breakfast or hangover cure. —Nancy Mock, Southbridge, Massachusetts
Nutrition Facts:
1 serving: 729 calories, 40g fat (18g saturated fat), 302mg cholesterol, 1659mg sodium, 54g carbohydrate (4g sugars, 1g fiber), 34g protein.
5/31
Breakfast Wraps
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
We like quick and simple morning meals during the week, and these wraps are great when prepared ahead of time. With just a minute in the microwave, breakfast is ready. —Betty Kleberger, Florissant, Missouri
Nutrition Facts:
1 wrap: 436 calories, 24g fat (10g saturated fat), 364mg cholesterol, 853mg sodium, 28g carbohydrate (1g sugars, 0 fiber), 25g protein.
6/31
Cottage Cheese Waffles
Total Time
25 min
Servings
4 waffles
From the Recipe Creator:
Cottage cheese and extra eggs make these waffles soft and moist, with a different texture than other waffles. This is my family's favorite Sunday breakfast. —Lisabeth Hess, Chambersburg, Pennsylvania
Nutrition Facts:
2 waffles: 696 calories, 48g fat (11g saturated fat), 654mg cholesterol, 940mg sodium, 29g carbohydrate (3g sugars, 1g fiber), 36g protein.
7/31
Sausage Patties
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
These country-style patties are so simple to prepare. You'll never again settle for store-bought versions that are loaded with preservatives and not as good. —Bertha Bench, Mineral Wells, Texas
Nutrition Facts:
1 patty: 242 calories, 17g fat (6g saturated fat), 76mg cholesterol, 502mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 21g protein.
8/31
Breakfast Burgers
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
This recipe is a great way to mix up your traditional breakfast sandwich! I use ground turkey for a leaner option and add Sriracha mayo for heat. To make your own maple bacon, brush one side of regular bacon with maple syrup prior to cooking. Halfway through the cook time, flip the bacon and brush with additional maple syrup. —Gabriella DiSanto, Lancaster, Pennsylvania
Nutrition Facts:
1 burger: 831 calories, 54g fat (17g saturated fat), 325mg cholesterol, 1929mg sodium, 37g carbohydrate (3g sugars, 3g fiber), 50g protein.
9/31
Farmer’s Breakfast
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Start off your day on a hearty note. This one-dish wonder will easily keep your busy family satisfied until lunch. —Jeannette Westphal, Gettysburg, South Dakota
Nutrition Facts:
1 serving: 464 calories, 29g fat (11g saturated fat), 321mg cholesterol, 487mg sodium, 30g carbohydrate (2g sugars, 3g fiber), 21g protein.
10/31
Salmon Patty Sandwich
Total Time
35 min
Servings
2 servings
From the Recipe Creator:
I’m obsessed with smoked salmon on bagels—with all the accoutrements! Smoked salmon can get pricey though, so I found this salmon croquette sandwich alternative. I could seriously eat it every day for breakfast. —Jessi Hampton, Richmond Hill, Georgia
Nutrition Facts:
1 sandwich: 656 calories, 25g fat (10g saturated fat), 152mg cholesterol, 1205mg sodium, 75g carbohydrate (14g sugars, 4g fiber), 34g protein.
11/31
Italian Brunch Torte
Total Time
1 hour 50 min
Servings
10 servings
From the Recipe Creator:
We always serve this impressive layered breakfast bake with a salad of mixed greens and tomato wedges. It is one of our most requested dishes and can be served warm or cold. —Danny Diamond, Farmington Hills, Michigan
Nutrition Facts:
1 piece: 480 calories, 29g fat (13g saturated fat), 191mg cholesterol, 1674mg sodium, 25g carbohydrate (8g sugars, 0 fiber), 26g protein.
12/31
Ketolicious Cheesy Biscuits with Turkey Sausage
Total Time
40 min
Servings
8 servings
From the Recipe Creator:
If you’re craving serious comfort food, this sammy is for you. The keto-friendly breakfast of homemade biscuits and turkey sausage checks all the boxes! —Trisha Kruse, Eagle, Idaho
Nutrition Facts:
1 sandwich: 546 calories, 37g fat (12g saturated fat), 211mg cholesterol, 806mg sodium, 12g carbohydrate (3g sugars, 2g fiber), 42g protein.
13/31
Corned Beef Hash and Eggs
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
Sunday breakfasts have always been special in our house. It's fun to get in the kitchen and cook with the kids. No matter how many new recipes we try, the kids always rate this No. 1! —Rick Skildum, Maple Grove, Minnesota
Nutrition Facts:
1 serving: 442 calories, 30g fat (6g saturated fat), 242mg cholesterol, 895mg sodium, 24g carbohydrate (3g sugars, 2g fiber), 20g protein.
14/31
Favorite Loaded Breakfast Potatoes
Total Time
55 min
Servings
6 servings
From the Recipe Creator:
My four young children are experts at eating with their hands. This breakfast potato recipe (aka “brunchskins”) with veggies makes an easy finger food that they love. —Mindy Campbell, Rapid City, Michigan
Nutrition Facts:
1 stuffed potato: 467 calories, 23g fat (11g saturated fat), 229mg cholesterol, 607mg sodium, 45g carbohydrate (5g sugars, 6g fiber), 21g protein.
15/31
Breakfast Enchiladas
Total Time
50 min
Servings
8 servings
From the Recipe Creator:
Draped in gooey cheese and a savory sauce, these enchiladas are a popular option at any holiday brunch. Chorizo gives the hearty filling a southwestern kick. —Tahnia Fox, Trenton, Michigan
Nutrition Facts:
1 enchilada: 369 calories, 23g fat (10g saturated fat), 189mg cholesterol, 1028mg sodium, 20g carbohydrate (2g sugars, 1g fiber), 20g protein.
16/31
Chorizo & Grits Breakfast Bowls
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
While growing up, I bonded with my dad over chorizo and eggs. My fresh approach combines them with grits and black beans for this chorizo breakfast bowl. You can even add a spoonful of pico de gallo. —Jenn Tidwell, Fair Oaks, California
Nutrition Facts:
1 serving: 344 calories, 14g fat (5g saturated fat), 239mg cholesterol, 636mg sodium, 30g carbohydrate (4g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 medium-fat meat, 2 starch.
17/31
Ham Steak
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
You need just three ingredients to fix this sweetly seasoned ham steak. It's a quick and easy main dish for brunch or any meal. —Nancy Smits, Markesan, Wisconsin
Nutrition Facts:
3 ounces cooked ham: 269 calories, 17g fat (8g saturated fat), 84mg cholesterol, 1157mg sodium, 13g carbohydrate (12g sugars, 0 fiber), 18g protein.
18/31
Sunny-Side-Up Herbed Tart
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
Feel free to be creative with this versatile egg tart. Try Canadian bacon or ham as the meat ingredient, and add toppings such as thyme, chopped spinach or goat cheese. —Diana Neves, Lafayette, California
Nutrition Facts:
1 each: 585 calories, 40g fat (13g saturated fat), 305mg cholesterol, 893mg sodium, 37g carbohydrate (1g sugars, 5g fiber), 21g protein.
19/31
Easy Biscuits and Gravy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My husband was diagnosed with diabetes, so I began using turkey sausage in this recipe and it turned out great. There are never any leftovers! —Marcia Snyder, Boonton, New Jersey
Nutrition Facts:
1 serving: 811 calories, 50g fat (21g saturated fat), 99mg cholesterol, 1929mg sodium, 64g carbohydrate (16g sugars, 0 fiber), 24g protein.
20/31
Sausage Crescent Rolls
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
Loaded with pork sausage and cheese, these fun golden brown sausage rolls are perfect for brunch or lunch. —Cherie Durbin, Hickory, North Carolina
Nutrition Facts:
1 each: 538 calories, 35g fat (13g saturated fat), 180mg cholesterol, 1204mg sodium, 26g carbohydrate (4g sugars, 0 fiber), 27g protein.
21/31
Pepperoni and Sausage Deep-Dish Pizza Quiche
Total Time
1 hour
Servings
8 servings
From the Recipe Creator:
Try this savory quiche for a hearty change-of-pace breakfast. Needless to say, it's wonderful for lunch and dinner too. —Donna Chesney, Naples, Florida
Nutrition Facts:
1 piece: 409 calories, 34g fat (16g saturated fat), 177mg cholesterol, 971mg sodium, 5g carbohydrate (2g sugars, 0 fiber), 21g protein.
22/31
Ham & Swiss Bread Pudding
Total Time
1 hour 20 min
Servings
9 servings
From the Recipe Creator:
This rich and hearty brunch dish is loaded with ham, mushrooms and cheese, plus layers of sliced French bread. It’s a terrific choice when you have overnight guests. —Kelly Williams, Forked River, New Jersey
Nutrition Facts:
1 piece: 858 calories, 69g fat (41g saturated fat), 415mg cholesterol, 1152mg sodium, 28g carbohydrate (3g sugars, 3g fiber), 31g protein.
23/31
Loaded Huevos Rancheros with Roasted Poblano Peppers
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
This is a unique but tasty version of huevos rancheros. It’s similar to a cowboy hash, as the potatoes take the place of the corn tortillas. —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
1 serving: 426 calories, 26g fat (10g saturated fat), 251mg cholesterol, 1114mg sodium, 20g carbohydrate (2g sugars, 3g fiber), 24g protein.
24/31
Croque-Madame
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
Croque-madame takes grilled ham and cheese to the next level. Ham and Gruyere cheese are layered between thick slices of country bread and toasted in a skillet. Then the sandwiches are topped with Mornay sauce and more cheese and broiled until golden and bubbly. If you stop there, you've got a croque-monsieur; add a fried egg on top to make a croque-madame! These sandwiches are perfect for a special breakfast or brunch. —Taste of Home Test Kitchen
Nutrition Facts:
1 sandwich: 1118 calories, 71g fat (39g saturated fat), 419mg cholesterol, 2284mg sodium, 60g carbohydrate (13g sugars, 3g fiber), 60g protein.
25/31
Mini Frittatas
Total Time
45 min
Servings
2 servings
From the Recipe Creator:
The Italian word frittata refers to frying the egg-based dish in a skillet. These baked individual frittatas include salami, roasted sweet peppers and mozzarella. —Nancy Elliott, Houston, Texas
Nutrition Facts:
1 ramekin: 339 calories, 24g fat (8g saturated fat), 456mg cholesterol, 751mg sodium, 6g carbohydrate (3g sugars, 1g fiber), 24g protein.
26/31
Prosciutto Dutch Baby
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
This delicious savory Dutch baby is perfect for a brunch or quick weeknight lunch or dinner. Similar to a popover, this is a different take on the famous breakfast dish that everyone loves. It's simple to make and so delicious! —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
1 serving: 558 calories, 34g fat (14g saturated fat), 245mg cholesterol, 1024mg sodium, 43g carbohydrate (6g sugars, 4g fiber), 21g protein.
27/31
Carnitas Huevos Rancheros
Total Time
7 hours 35 min
Servings
12 servings
From the Recipe Creator:
When I was in college, I was a church counselor in Colorado and had my first taste of Mexican food. Recently, I've learned to make more authentic dishes, like these pork huevos rancheros. It's one of my favorite recipes to serve for dinner with eggs. —Lonnie Hartstack, Clarinda, Iowa
Nutrition Facts:
1 serving: 509 calories, 27g fat (8g saturated fat), 254mg cholesterol, 858mg sodium, 32g carbohydrate (3g sugars, 7g fiber), 31g protein.
28/31
Breakfast Sliders
Total Time
45 min
Servings
8 servings
From the Recipe Creator:
These breakfast sliders combine all your favorite morning foods—like eggs, bacon and bagels—into one tasty package. —Rashanda Cobbins, Milwaukee, Wisconsin
Nutrition Facts:
1 slider: 417 calories, 26g fat (14g saturated fat), 253mg cholesterol, 1072mg sodium, 18g carbohydrate (4g sugars, 1g fiber), 24g protein.
29/31
Coconut-Granola Yogurt Parfaits
Total Time
40 min
Servings
8 parfaits plus 2-1/2 cups granola
From the Recipe Creator:
I prepare homemade granola ahead of time—it makes these yogurt treats special. —Julie Merriman, Seattle, Washington
Nutrition Facts:
1 parfait: 440 calories, 15g fat (8g saturated fat), 7mg cholesterol, 236mg sodium, 64g carbohydrate (45g sugars, 5g fiber), 20g protein.
30/31
Monte Cristo Sandwich
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
These sweet-savory sandwiches are often served for brunch but could also be served for lunch or dinner. Raspberry jam is the classic pairing, but you could also try other flavors like apricot jam or marmalade. —Taste of Home Test Kitchen
Nutrition Facts:
1 sandwich: 759 calories, 42g fat (22g saturated fat), 320mg cholesterol, 2076mg sodium, 46g carbohydrate (17g sugars, 2g fiber), 46g protein.
31/31
Omelet Waffles with Sausage Cheese Sauce
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Waffles are fun to make, so I decided to make this waffle omelette recipe! These are topped with browned sausage, onions, peppers and a chunky cheesy sauce. They are the perfect choice when you want to have breakfast for dinner. —Ronna Farley, Rockville, Maryland
Nutrition Facts:
2 waffles: 734 calories, 56g fat (24g saturated fat), 521mg cholesterol, 1461mg sodium, 15g carbohydrate (7g sugars, 1g fiber), 38g protein.
High-Protein Breakfasts FAQ
What’s a good high-protein breakfast?
A healthy, high-protein breakfast should include at least 20 grams of protein and other important nutrients like fiber and healthy fats. Recipes with fruits and vegetables are also a great option for a well-rounded breakfast. Try incorporating a veggie-packed rainbow quiche into your morning meal or serving fruit salad recipes on the side.
How can I get 30 grams of protein for breakfast?
With a bit of intention, you can easily get 30 grams of protein with your breakfast by combining protein-rich foods like dairy, nuts, seeds, eggs, meat and even legumes. For a meat-free option, enjoy high-protein cottage cheese pancakes with a Greek yogurt parfait. Or, if you enjoy eating meat, try a ham and cheese omelet, which has an impressive 41 grams of protein.
What are the best high-protein meal prep ideas?
To make your morning easier, you can meal prep breakfast recipes that store well and reheat easily, like freezer breakfast burritos, frittatas or egg muffins. Another great high-protein meal prep option is overnight oats, which can contain a lot of protein when made with ingredients like Greek yogurt, chia seeds, milk, nut butter or protein powder.
