The short answer: a high-protein breakfast has at least 30 grams of protein. The easiest ways to get there are eggs plus egg whites, cottage cheese, Greek yogurt, a scoop of whey protein, smoked salmon, lean meat or tofu. Every breakfast below has 31 to 43 grams of protein, and each one is under 400 calories.
Most common breakfasts don't come close. A bagel with cream cheese has about 13 grams. A bowl of cereal with skim milk has about 12. The numbers are further down.
Every number here comes from the USDA's nutrition database.
What counts as a high-protein breakfast?
This article's rule is at least 30 grams of protein at breakfast. Two studies are behind that number.
Muscle. Adults who ate about 30 grams of protein at each of three meals had 25% higher muscle protein building over 24 hours than when they ate the same total protein with only about 11 grams at breakfast and 63 at dinner (Mamerow et al., Journal of Nutrition, 2014). It was a small study, with 8 adults and one week on each diet.
Fullness. In a study of 20 young women, around age 19, with overweight or obesity who usually skipped breakfast, a 350-calorie breakfast with 35 grams of protein made them feel fuller through the day than a 350-calorie cereal breakfast with 13 grams. Compared with skipping breakfast, the high-protein breakfast also reduced evening snacking on high-fat foods. Total calories for the day didn't differ between the breakfasts (Leidy et al., American Journal of Clinical Nutrition, 2013).
Neither study proves a high-protein breakfast causes weight loss. One found greater muscle protein synthesis with protein spread across meals; the other found improved fullness after a higher-protein breakfast.
A few things to know:
- Brands vary. Yogurt, cottage cheese, deli meat, bread, tortillas and protein powder differ by brand. If the package has a Nutrition Facts label, the label wins.
- Liquid egg whites use USDA's values for raw egg whites. Half a cup is about 4 large egg whites.
- Cooking oil and butter aren't included. Use a nonstick pan or count what you add. One tablespoon of butter or oil adds about 100 to 120 calories.
- Calories are rounded to the nearest calorie, protein and fiber to the nearest gram, and sodium to the nearest milligram.
The full list: 12 high-protein breakfasts, ranked by protein
| Rank | Breakfast | What's in it | Calories | Protein | Protein per 100 calories | Fiber | Sodium | Eggs? |
|---|---|---|---|---|---|---|---|---|
| 1 | Steak and eggs | 3 oz broiled lean top sirloin + 2 large eggs + 1 slice whole-wheat toast | 379 | 43 g | 11.2 g | 2 g | 342 mg | Yes |
| 2 | Tofu scramble (vegan) | 3/4 cup firm tofu + 1 cup spinach + 1/2 cup chopped red bell pepper + 1/4 cup chopped onion + 1 slice whole-wheat toast | 395 | 39 g | 9.8 g | 9 g | 200 mg | No |
| 3 | Egg and Canadian bacon English muffin | 1 English muffin + 1 large egg + 1/2 cup liquid egg whites + 2 slices Canadian bacon + 1 slice reduced-fat cheddar | 376 | 38 g | 10.0 g | 2 g | 944 mg | Yes |
| 4 | Peanut butter banana protein smoothie | 1 scoop whey protein + 1 cup skim milk + 1 medium banana + 1 tbsp peanut butter | 390 | 37 g | 9.4 g | 5 g | 154 mg | No |
| 5 | Protein pancakes | 1/2 cup dry rolled oats + 1 scoop whey protein + 2 large egg whites, blended, + 1/2 cup sliced strawberries on top | 320 | 37 g | 11.4 g | 7 g | 160 mg | Yes |
| 6 | Turkey and cheese breakfast wrap | 1 whole-wheat tortilla + 4 oz deli turkey breast + 2 slices reduced-fat cheddar + 1 cup spinach | 387 | 33 g | 8.6 g | 5 g | 1,555 mg | No |
| 7 | Smoked salmon toast | 2 slices whole-wheat toast + 3 oz smoked salmon (lox) + 3 oz nonfat Greek yogurt as a spread + 1/2 cup sliced cucumber | 319 | 33 g | 10.2 g | 4 g | 894 mg | No |
| 8 | Make-ahead egg-white bites | 1 cup liquid egg whites + 1 oz feta + 1 cup spinach + 1/2 cup chopped red bell pepper | 228 | 32 g | 14.1 g | 2 g | 753 mg | Yes |
| 9 | Breakfast burrito | 1 whole-wheat tortilla + 1 large egg + 1/2 cup liquid egg whites + 1/4 cup black beans + 2 tbsp shredded reduced-fat cheddar + 2 tbsp salsa | 373 | 32 g | 8.5 g | 8 g | 871 mg | Yes |
| 10 | Cottage cheese, berries and almonds | 1 cup 1% cottage cheese + 1/2 cup blueberries + 1/2 oz dry-roasted almonds (about 11) | 290 | 32 g | 10.9 g | 3 g | 919 mg | No |
| 11 | Hard-boiled eggs and Greek yogurt | 2 large hard-boiled eggs + 6 oz nonfat Greek yogurt + 1/2 cup raspberries | 287 | 31 g | 10.7 g | 4 g | 186 mg | Yes |
| 12 | Cottage cheese scrambled eggs on toast | 2 large eggs + 1/2 cup 1% cottage cheese, stirred in + 1 slice whole-wheat toast | 305 | 31 g | 10.0 g | 2 g | 746 mg | Yes |
Source: USDA FoodData Central, SR Legacy database. Each food's USDA ID is listed in the sources at the end.
Want three more? Protein overnight oats, a veggie omelet with toast and a Greek yogurt power bowl (38 grams each) are in High-Protein Meals: 14 Easy Meals With 30+ Grams of Protein.
Egg breakfasts
- Steak and eggs (379 calories, 43 g). It's the most protein on the list. Three ounces of lean sirloin carries 26 of the 43 grams.
- Egg and Canadian bacon English muffin (376 calories, 38 g). One whole egg plus half a cup of egg whites gives you a full-size egg patty with more protein than two whole eggs. It's salty, at 944 mg of sodium.
- Breakfast burrito (373 calories, 32 g). The black beans add fiber, at 8 grams.
- Cottage cheese scrambled eggs on toast (305 calories, 31 g). Stir half a cup of cottage cheese into two eggs as they cook. Two eggs alone have 13 grams. The cottage cheese more than doubles it.
Breakfasts without eggs
- Tofu scramble (395 calories, 39 g). It's vegan and has the most fiber on the list, at 9 grams. Crumble firm tofu into a pan with the vegetables.
- Smoked salmon toast (319 calories, 33 g). Plain Greek yogurt replaces cream cheese as the spread.
- Cottage cheese, berries and almonds (290 calories, 32 g). This one needs no cooking. One cup of 1% cottage cheese has 919 mg of sodium with the toppings, so it's a good choice to rotate with others, not one to eat every day.
- Turkey and cheese breakfast wrap (387 calories, 33 g). It's the saltiest breakfast here, at 1,555 mg of sodium. Federal guidelines say adults should keep sodium under 2,300 mg a day (FDA). Eat it sometimes, not every day.
Sweet high-protein breakfasts
- Protein pancakes (320 calories, 37 g). Blend the oats, whey and egg whites into a batter and cook in a nonstick pan. Top with strawberries. Syrup isn't counted. Two tablespoons of maple syrup add 104 calories.
- Peanut butter banana protein smoothie (390 calories, 37 g). Blend everything with ice. Most of the protein comes from the whey and the milk.
High-protein breakfasts you can make ahead
- Make-ahead egg-white bites (228 calories, 32 g per serving). Pour liquid egg whites, chopped spinach, peppers and feta into a greased muffin tin and bake. One cup of egg whites makes one serving. It's the lowest-calorie breakfast on the list and has the most protein per calorie.
- Hard-boiled eggs and Greek yogurt (287 calories, 31 g). Boil a batch of eggs on Sunday, and pair two with a container of Greek yogurt and berries each morning.
Cooked eggs and other leftovers should be refrigerated within 2 hours. Most cooked leftovers keep 3 to 4 days in the fridge (USDA Food Safety and Inspection Service).
Common breakfasts that fall short
These are some of the most common breakfasts. Here's how much protein a normal serving actually gives you:
| Breakfast | Serving | Calories | Protein | Protein per 100 calories |
|---|---|---|---|---|
| Bagel with cream cheese | 1 medium bagel + 2 tbsp cream cheese | 379 | 13 g | 3.4 g |
| Two scrambled eggs, nothing else | 2 large eggs | 143 | 13 g | 8.8 g |
| Cereal with skim milk | 1 cup Cheerios + 1 cup skim milk | 187 | 12 g | 6.3 g |
| Banana with peanut butter | 1 medium banana + 2 tbsp peanut butter | 296 | 8 g | 2.8 g |
| Avocado toast | 1 slice whole-wheat toast + 1/2 avocado | 241 | 6 g | 2.5 g |
| Pancakes with syrup | 3 four-inch pancakes + 2 tbsp maple syrup | 325 | 6 g | 1.8 g |
| Oatmeal | 1/2 cup dry oats, cooked in water | 153 | 5 g | 3.5 g |
| Blueberry muffin | 1 medium bakery-style muffin | 424 | 5 g | 1.2 g |
The bagel and the muffin each have more calories than most breakfasts on the main list, with a fraction of the protein. That doesn't make them forbidden foods. It means they won't hold you until lunch the way 30 grams of protein can.
How to fix a low-protein breakfast
You don't have to give up what you like. Add protein to it:
| Start with | Add | New total |
|---|---|---|
| 2 scrambled eggs (13 g) | 1/2 cup 1% cottage cheese + 1 slice whole-wheat toast | 305 calories, 31 g |
| Oatmeal (5 g) | 1 scoop whey + 1 cup skim milk + 1/2 cup raspberries | 374 calories, 38 g (see the overnight oats in High-Protein Meals) |
| 6 oz Greek yogurt (17 g) | 2 hard-boiled eggs + 1/2 cup raspberries | 287 calories, 31 g |
| Avocado toast (6 g) | Swap the avocado for 3 oz smoked salmon, 3 oz Greek yogurt as a spread and a second slice of toast | 319 calories, 33 g (the smoked salmon toast above) |
Does a high-protein breakfast help with weight loss?
It helps, but only if your total calories fit. A high-protein breakfast doesn't burn fat. In the fullness study above, the high-protein breakfast didn't lower total calories for the day.
What more protein across your day can do is help you feel full and keep muscle while you eat less. A review of 24 controlled trials found that higher-protein diets, at the same calories, led to slightly more fat loss and preserved about 0.43 kg (about 1 pound) more lean mass than standard-protein diets (Wycherley et al., American Journal of Clinical Nutrition, 2012).
To find your calorie number, see Know Your Number. To set your daily protein target, see How Much Protein Do I Need? For more on keeping muscle, see the Muscle and Body Composition Guide.
Common mistakes
- Counting eggs as "high protein" on their own. Two eggs have 13 grams. That's a start, not 30.
- Forgetting the butter, oil and syrup. They're where a 300-calorie breakfast becomes 500. Measure them and count them. If tracking feels like a chore, read How to Count Calories Without Going Crazy.
- Trusting "protein" cereals and bars. Check the Nutrition Facts label. If it's under 10 grams per serving, it isn't high-protein. For a quick way to check any package, see High-Protein Snacks.
- Eating the same breakfast until you hate it. Rotate three or four from this list.
- Making breakfast big and lunch small, or the other way around. Aim for about 30 grams at every meal, not just breakfast.
Frequently asked questions
What is a high-protein breakfast?
In this article, a breakfast with at least 30 grams of protein. That's the amount per meal linked to better muscle protein building in research, and close to the 35-gram breakfast that improved fullness in a study of young women.
What breakfast foods are highest in protein?
Lean meat, egg whites, whole eggs, cottage cheese, Greek yogurt, smoked salmon, tofu and whey protein. For a full list ranked by protein per calorie, see High-Protein, Low-Calorie Foods.
What is a high-protein breakfast without eggs?
The tofu scramble (39 g), the peanut butter banana protein smoothie (37 g), smoked salmon toast (33 g), the turkey and cheese wrap (33 g) and cottage cheese with berries and almonds (32 g). None of them contain eggs.
What is the best high-protein, low-calorie breakfast?
The make-ahead egg-white bites: 228 calories and 32 grams of protein. That's about 14 grams of protein per 100 calories, the highest on the list.
How much protein is in two eggs?
About 13 grams, with 143 calories, according to the USDA.
Is oatmeal a high-protein breakfast?
Not on its own. Half a cup of dry oats cooked in water has 5 grams of protein. Add a scoop of whey and cook it in skim milk, and you're above 30 grams.
The bottom line
Get at least 30 grams of protein at breakfast. Eggs plus egg whites, cottage cheese, Greek yogurt, whey, smoked salmon, lean meat and tofu all get you there in under 400 calories. A bagel, cereal, oatmeal or a muffin on its own doesn't. Pick the breakfasts you like, count them in your calories, and rotate them.
Want a plan built around foods you actually like? Book a free consult.
About the author: Brian is The Diet Rebel, an ISSA Certified Personal Trainer, Fitness Coach and Certified Weight Management Specialist, with a Precision Nutrition Certificate in Nutrition and Coaching.
This article is for education, not medical advice. If you have kidney disease or another medical condition, ask your doctor before changing how much protein you eat.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (April 2018 release). https://fdc.nal.usda.gov/ — USDA food ID (FDC ID) for each food:
- Top sirloin, lean, broiled: 168634
- Whole egg, raw: 171287
- Whole egg, hard-boiled: 173424
- Egg whites, raw: 172183
- Whole-wheat bread: 172688
- Firm tofu (calcium sulfate): 172475
- Spinach, raw: 168462
- Red bell pepper, raw: 170108
- Onion, raw: 170000
- English muffin, plain: 175063
- Canadian bacon, pan-fried: 168383
- Reduced-fat cheddar: 171292
- Whey protein powder: 173180
- Skim milk: 171269
- Banana, raw: 173944
- Peanut butter, smooth: 172470
- Oats, regular and quick, dry: 173904
- Strawberries, raw: 167762
- Whole-wheat tortilla: 174081
- Deli turkey breast, sliced: 172941
- Smoked salmon (lox): 173687
- Greek yogurt, plain, nonfat: 170894
- Cucumber, with peel: 168409
- Feta cheese: 173420
- Black beans, boiled: 173735
- Salsa: 174524
- Cottage cheese, 1% milkfat: 173417
- Blueberries, raw: 171711
- Almonds, dry-roasted: 170158
- Raspberries, raw: 167755
- Bagel, plain: 174899
- Cream cheese: 173418
- Cheerios: 173884
- Avocado, raw: 171705
- Pancakes, from complete mix: 175006
- Maple syrup: 169661
- Blueberry muffin, commercial: 172765
- Mamerow MM, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. Journal of Nutrition, 2014. https://pubmed.ncbi.nlm.nih.gov/24477298/
- Leidy HJ, et al. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls. American Journal of Clinical Nutrition, 2013. https://pubmed.ncbi.nlm.nih.gov/23446906/
- Wycherley TP, et al. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 2012. https://pubmed.ncbi.nlm.nih.gov/23097268/
- U.S. Department of Agriculture, Food Safety and Inspection Service. Leftovers and Food Safety. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/leftovers-and-food-safety
- U.S. Food and Drug Administration. Sodium in Your Diet. https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet