5 Protein-Packed Breakfast Recipes

by Demi Tsasis
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5 Protein-Packed Breakfast Recipes

mfp ROD button finalIt’s easy to reach for empty carbs in the morning (bagel, anyone?), but a re-do of your morning meal could be just the thing you need. Having a breakfast high in protein will help you feel full longer and keep you on track with your goals. Check out these tasty breakfast recipes for a protein-packed start to the day.

Quick Smoothies

1. Simple Green Protein Smoothie | Elle Penner: This smoothie delivers 15g of protein to get your day going, and it’s easy to put together! Pour it into a travel mug and head out the door to start your morning commute.

Nutrition Information (per serving): Calories: 309; Total Fat: 3g; Saturated Fat: 2g; Cholesterol: 6mg; Sodium: 95mg; Carbohydrate: 63g; Dietary Fiber: 6g; Sugar: 47g; Protein: 15g

2. Peanut Butter & Jelly Smoothie | Love & Zest: This kid-friendly Peanut Butter Jelly Smoothie from Love & Zest is packed with nutrition from Greek yogurt, milk, strawberries, and peanut butter! The 17g of protein and good portion of carbohydrates make it a delicious recovery drink post workout.

Nutrition Facts (per serving): Calories: 302; Total Fat: 10g; Saturated Fat: 3g; Cholesterol: 7mg; Sodium: 143mg; Carbohydrate: 37g; Dietary Fiber: 4g; Sugar: 30g; Protein: 17g


3. High Protein Oatmeal | Love and Zest: This oatmeal is packed with 10g of protein all thanks to egg whites! For an even bigger protein boost, top with chia seeds or sliced almonds.

Nutrition Facts (per serving): Calories: 240; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 167mg; Carbohydrate: 44g; Dietary Fiber: 6g; Sugar: 17g; Protein: 11g

Sit-Down Meals

4. Southwestern Breakfast Tacos | The Wheatless Kitchen: These tacos have 10g of protein and come together in just 15 minutes! They’re also completely customizable, so feel free to make the recipe your own by tweaking the taco ingredients to your household’s liking.

Nutrition Facts (per serving): Calories: 247; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Cholesterol: 212mg; Sodium: 78mg; Carbohydrate: 17g; Dietary Fiber: 6g; Sugar: 2g; Protein: 10g

5. Power Greens Breakfast Skillet | Elle Penner: This breakfast skillet has 17g of protein and is loaded with dark, leafy greens and sweet, caramelized onions.

Nutrition Information (per serving): Calories: 285 ; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 5g; Cholesterol: 271mg; Sodium: 357mg; Carbohydrate: 21g; Dietary Fiber: 4g; Sugar: 4g; Protein: 17g


  • Jennifer Anderson

    This is great, because I just suddenly got soooo sick of my egg whites every morning. Totally trying the smoothies

  • michelle

    I already make oatmeal with egg whites. I like how the egg whites make it “hard”. I add either berries or chocolate chips ^_^

    • Lacy Reintsma

      can you share the recipe. I am curious to how you make this..

      • michelle

        It’s very easy. I just measure 0.5 cup (39g) of dry oatmeal, then pour in 6 tbsp. (92g) of boxed liquid egg whites. Then I’ll add whatever berries I like. If any more liquid is needed, I’ll add a little water. Then I heat it for 1 min. in the microwave oven. If I’m using chocolate chips instead of berries, I will add them after heating the mixture in the microwave instead, so they don’t melt too much.

        • Lacy Reintsma

          Hmmm sounds easy enough.. But we don’t use a microwave in my home.. But, I’m sure it should be the same on the stove top.. Thanks so much.. I’m going to try this for breakfast tomorrow. You awesome.. Thanks!

    • Rob

      How do you make it? Do you put sugar and milk on it?

  • adam

    Gotta watch burrito wraps though…….they are my FAVORITE….but I have yet to find a wrap/tortilla WITHOUT hydrogenated oil/fat (trans fat)…..I checked Sams Club and Walmart so far……all the wraps they have state “0g Trans Fat (per serving)” – the Nutrition Facts state 0g Trans Fat……but when I looked through the ingredients……sure enough, hydrogenated oil was hidden in there…….

    • BeachBabe

      thx for sharing that info. I just read how packaging can say NO Transfats if the amount is below a certain amount. But still contains transfats. Its deceptive . . . . . .and when ppl r in a hurry they dont check ingredients.t

    • Julie Barr

      My plan: make my own wraps! I can chose my flour, and oil. Super simple!

      • Lacy Reintsma

        can you share you recipe.. any gluten free options?? Im super curious..

        • Rini

          Julian’s Bakery sells gluten free wraps that are pretty decent.

          • Lacy Reintsma

            Is Julian’s bakery a brand name of a store name?

        • Julie Barr

          Still researching myself, Lacy! But, I found a great book at my library called How Can That Be Gluten Free? Which has tons of great info, suggestions on which flours to use, etc. I made their GF crepes with Uncle Bobs all purpose GF baking mix, and they were great!

          • Lacy Reintsma

            Where did you get the Uncle Bobs?

          • Julie Barr

            My grocery store, and I live in a small town, with only one supermarket…Amazon has a 25 lb bag.

        • Symea Rosales

          this is what I do
          1 1/2 cups brown rice flour OR COCONUT FLOUR!
          1/2 cup arrowroot powder or tapioca flour
          1/2 teaspoon sea salt
          1 cup boiling water (must be boiling)
          virgin coconut oil, for cooking

          mix (till it’s like play-doh) and press (roll a small ball) between parchment paper then fry in a bit of coconut oil. I make 25 at a time, because my husband will devour 5 at a time. they are gluten free and yummy!

          • Lacy Reintsma

            Nice! I will be trying this most likely this weekend. Im in Northern California, any idea where I can get the flours you mentioned?

          • Symea Rosales

            Hi Lacy, I just saw this. I get mine at Whole Foods in the Bulk section, but “Bob’s Red Mill” makes a good one just type it in google. same with the arrowroot, comes in a small box. Look up “paleo” recipes ( breads etc…) they use a lot of coconut flour. no grains all gluten free. and yummy!

    • Sandy

      Ezekial makes wraps and whole foods carries them :). Hope there’s one close by to you!

    • Renee Roberts

      Try Joseph’s lavish at Walmart – it may do the trick

    • Cat G

      you can try the Sonoma carb cutting tortillas from trader joes!

  • Ladyp

    They are high protein but also high in carbs too

  • Hannah B

    Sugar content in the protein green smoothie is ridiculous. Half your daily intake in 1 drink. Followed by another sugar laden suggestion. No thank you.

    • janjamm

      It seemed to me that you could leave out the pineapple or the honey, but you really don’t need both, or, maybe, either!

      • Rokojo

        Honey is good for gut health.

    • Lacy Reintsma

      I had the same exact thought when I saw the smoothie suggestions.. Wow that’s a lot of sugar in one drink!

      • Chrystal

        More appropriate for a pre work or post work if you train especially body building.

    • Peter

      Sugar by fruits are ok… fruits also contains fiber which prevents the body to convert the sugar into insulin and therefore the fat… I don’t see a problem here or am I missing something?

      • yaboi

        fibers dont block sugar conversion. the fibers and the sugar in fruit are their own entities. they act independently. calories from the fiber itself are not ingested but the calories from the sugar are but dont go by my word , do some research. im no doctor

      • Reverend G

        That is incorrect Peter. The sugar is absorbed and processed/converted into glucose which can turn into fat if the body does not need to use it for energy, which is why diabetics (myself included) have to be very careful with fruit, and why we can eat a piece of fruit to bring up a low blood sugar.

      • Toaster

        Perhaps if you didn’t get over weight eating garbage fruit flavored snacks and sugars you wouldn’t have to worry about fruit. No one gets fat eating fruit. Eating fruit is healthy.

        • scott

          Actually you can gain weight by eating too much fruit as well just because its ‘healthy’ doesnt mean you can eat loads. Although it has tons of benefits it can also be a hindrance, so eat fruit moderately.

    • ilovecleanfood

      Haha people make me laugh because sugar from fruits and veggies won’t do u harm…These are the same people that drink pop and sugary crap but ur worried about fruit hahasmh

      • Kevin Daniel

        Fructose is a simple sugar, although not chemically refined still same effect on body as sugar. Newsflash Lactose is is also a sugar so drink your milk.

    • barbara

      Omg how dare there be sugar ahhhhh run for your life

      • arcygenical

        Sugar isn’t necessarily unhealthy, sure. But consuming 60g of it on your way to a seated desk job, in hopes of being healthier losing weight, is an awful suggestion.

    • Karen Keatinge

      Just leave out the Honey and its perfect. no need for honey in a smoothie anyway.

      • Rokojo

        Gut health

    • Becky

      The sugar is from healthy sources, not from refined sugar, etc… Unless you are planning to eat a lot of other sugar during the day I don’t see the issue. The first smoothie already covers most of the 3-5 fruits/veggies a day quota intake, too. So there’s that.

  • james

    I already make my own protein shake with 1 cup frozen mixed fruit, 1 cup silk almond milk, and 1 scoop whey protein. Thats 20g protein, 190cal, and only 10g sugar. May not taste as good as the one mentioned here, but its good enough for me. 47g of sugar is just too much when you try to stay under 80g for the day.

    • Eileen

      My morning starts with a smoothie….1 cup soy almond milk, 3 kale leaves, mixed frozen berries and 1 teaspoon of raw honey – works for me.

  • DC

    I have a better idea: 6 egg whites and one full egg and some ketchup. I’ve dropped almost 7 pounds the past month eating that for my breakfast – and iv’e had a HELL of a time losing weight the past year or so.

  • Jersey

    Look delicious but the cholesterol and grams of fat blow my mind.

  • Susan

    I thought this as well… Sugar is through the roof.

  • John Strange

    2 fried eggs, 1 cup whole milk. 34g protein, enough fat to keep you going until lunch, a whopping 7g of carbs.

  • Ann B.

    Agreed. I think if you subtract the two tablespoons of honey it would help.

  • Tracey Taylor

    the sugar in the smoothie are from natural sugars and the honey, you can omit the honey if you want or even choose fruits with less natural sugar content

  • M

    No mention of Greek Yogurt ~Non-fat/plain? Shame!!
    This is one of my favorite “go to” breakfasts because it is low in calories, non-fat, high in protein, low in sugar and tasty! Add some bran flakes and now you have fiber and a rockin’ start to any morning. Just saying’.. Have a great day! ~M

    • Rokojo

      You need fat to satiate for any period of time. No fats can leave you hungry early on. It doesn’t mean you have to eat a whole bunch of fat, just some. I eat half an avocado and 1 cup of 4% cottage cheese around 1:00 or 2:00 PM for lunch and I’m good until my 6:30-7:00 evening meal.

  • Nancy

    For the power greens omelet, I was wondering about the 30 minutes to caramelize the onions. That seems like a long time to me.

  • Lynn Pangburn

    These are HARDLY high protein breakfast choices. Not even CLOSE! The first one has 63 gr of carbs and only 15 gr of protein. The members who posted below have some really awesome ideas for a high protein breakfast.

    • Marcia Sagrillo

      Yeah! So much sugar so what is the purpose of these high protein breakfast: to gain more weight! No thank you! I can have my oatmeal by itself and be OK.

      • Paulette

        Totally agree! 63 grams of carbs! There are better options out there with more protein and almost no carbs. Regarding fruit in sugar.. my doctor says sugar is sugar whether its from a candy bar or an orange.

        • Davidfergusonee559

          Yeah that may be. Remind your doctor that Sugar in fruit is not refined. He might reconsider his judgments.

    • Lynn Pangburn

      On a higher carb day when I’m doing a lot of cardio, I can do 1/2 C oatmeal, 1 scoop of Dymatize Iso-100 vanilla protein and 100 gr unsweetened frozen blueberries with a dash of cinnamon. 39 gr carbs 4 gr fat 30 gr protein. Drop off the blueberries to lower the carbs. This is only for a cardio day.

  • layah

    As a diabetic, none of these would be anything I would consider a healthy breakfast. There are many healthier ways to step up your protein.

  • Vicky

    Sugar content way to high in smoothies. Thought it was misprint!


    Enjoy the egg as a whole, 96% of good nutrition is in it!

    • Reverend G

      Yeah, but for those of us with high cholesterol, the yolks are not the best thing!

      • Karl

        This is a diet myth and you should really do your research. Even in individuals who are hypersensitive to cholesterol (<30% of people) eggs yolks have been proven to increase good cholesterol (HDL) and convert bad cholesterol (LDL) into larger particles which are the less dangerous type.

        Egg yolks increases the ratio of good to bad cholesterol while having no affect on the overall cholesterol, making them an excellent food for everyone. Not only that, they are high in vitamins, minerals and healthy fats, proteins and are low carbohydrate.

        • Reverend G

          I appreciate the input, but I think I will listen to my Doctor, who says otherwise.

          • Kelly Eklectusbird

            Speak to a dietitan.

          • Rokojo

            Moderation baby, moderation. My doc told me two eggs, two or three times a week are OK. I take lisinopril for cholesterol as diet has little effect on my cholesterol issues. I guess it’s hereditary. I eat a lot of avocado and nuts that have fats in them but are good food for cholesterol issues.

        • MegaRog

          You are the man! 🙂

  • Darylo

    Sugar from natural fruit is not processed internally as high fructose corn syrup.

  • Davidfergusonee559

    Im around 90% paleo, so I will either have chicken thighs, chicken legs, chicken breast. Along with three hard boiled eggs. Then quarter canteloupe, half of an orange and three slices of fresh pineapple. This is around 800kcals. My protein consumption each morning is around 100 grams.

    • 100 grams? Is there really any need mate?

      • Davidfergusonee559

        Anthony how’s you? My total daily consumption of protein is around 140 grams. That’s eating only protein packed meat fish and poultry. I have my BMR spot on with all of my macronutrients In order. I have been running my own gym now for around twenty year. I’ve finished in the top ten of the regional Europe crossfit games and last year I can boast that I came third at BALLERUP SUPER ARENA in Denmark. I played professional ruby or Ulster and Ireland. I’ve just turned the right old age of 45 and I am fitter now than ever. Anthony, I’m around 11% body fat and still wanting too drop. Any suggestions? What’s your back ground in sporting achievements? What are you currents goals?

        • GCBree

          David, I also am 95% Paleo, and since goning that way a month ago I dropped 6 lbs and my skin is amazing.. Also I feel better and have more energy.. I play 18 hours a week of racquetball and never feel tired or fatigued when I play.. I love eating Paleo..

          Oh and 45 is not even close to any rip old age… its the time when your life is really getting started.. I know I am 51 and every one thinks I am 38 to 42.. I credit sports and good nutrition. And most importantly good sunblock!

          I am a certified nutritionist and I to was not to fond of any of those breakfast ideas.. I would suggest them to my clients at all.

          • Davef

            Gcbree. Nice to hear from a fellow paleo enthusiast. Your positive comments are like sweet soft music to my ears. Keep up the good work with paleo and live a long and prosperous life.

          • GCBree

            Thank you Dave!! Its also nice to see what you wright, I am learning the Paleo still, so hearing from seasoned Paleo follower is educational for me! I will keep and eye out for you post.. and may you live a long, prosperous and active life!

        • Hi David. I’m good thanks. Wow, that’s an impressive list of achievements! It’s reassuring to hear that you feel fitter than ever at 45. One of my fears in life is losing fitness with age so but hearing that has reassured me that I have nothing to worry about. Granted i’ll probably not be as quick off the mark or agile but as long as my stamina and toned muscles are still there I’ll be happy 🙂
          I’m 29 and my main sport is football. Highest level I’ve played is at counties level aged 25 – 28. I’ve won numerous player of the year awards since I first started playing at 11. I love to run and lift weights in the gym. I’ve done Total Warrior for past 4 years and finishing 3rd last year at Shap (actually 2nd as the winner cheated but the event organisers won’t admit it but that’s a story for another day), and I came 2nd this year at the Leeds event (Google the results and you will see my name Anthony Mcloughlin). Both of those are probably my greatest sporting achievements in life so far. Two week before the event my body fat was 8.6%. My suggestions – Only eat carbs before and after exercise, aim for at least 200grams of protein a day (I was hitting 250 consistently). My carbs are mainly sweet potato and fruit. Every now and then I’ll have basmati rice or egg noodles with stir frys. I’m not too strict with myself because I train twice a day most days and have a good metabolism so don’t need to carb watch so much like a lot of people do these days. Current goals are to get lower than my 8.6% body fat and get back to my best at football. 1 week after Total Warrior this year I twisted my knee and damaged my tendon. I missed all of pre season, and most of the season so far. I was out for 3 month in which I only did upper body weights and then gradually introduced the bike and body weight leg exercises. My legs and stamina were at an all time low (not helped by the partying at weekends, weddings, stag doos, 30ths etc…) I’m 5 weeks back into training and slowly getting my confidence back (man of match at the weekend). But still a long way off my previous peak fitness. Sorry for the long reply. Are you on Twitter or other social platform? Be good to get know each other better. Sounds like we have a lot in common 🙂

  • Davidfergusonee559

    I am also wheat, dairy, gluten and refined sugar free.

  • Aaron

    Y’all need to learn the difference between the various sugars and what you should and should not avoid / limit

  • Pups

    Sugar: 47g per serving – are you serious????

  • Rixietrixie

    How about something low in carbs????

  • arcygenical

    “Packed” is subjective then, I suppose.

  • Not that high in protein really are they? Should be aiming for at least 20g, none of these do. No eggs? Wow!

  • doug

    Wow. Lot at the sugar in that smoothie, And I hardly call those other recipes protein packed. Where does she got off saying she can give nutrition advice? Wow. No trainer or educated experienced nutrition counselor and especially the ADA would recc some of these diets. I will unsubscribe because what other advice in this newsletter, nutritional or training-wise so ill-researched to the point of harming you? Sugar is the #1 cause of heart vessel inflammation. Geez

  • DFlood

    Exactly..Since when is less than 20 gr protein “protein packed”…

  • konhof

    Herbalife Shake: calories: 101; fat: 7 g, saturated: 0; carbohydrates: 15 g, sugar: 9 g; sodium: 120 mg; fibre: 2.3 g; protein: 9 g

  • cathy

    My question is the sugar in fresh fruit good or bad. Also what kind is best to eat?

  • Ccllnply

    High protein? 10g or 15g of protein is not high and when you consider that these meals are 200 to 300 calories, it’s nowhere near high. Throw 100g of porridge or bran in a bowl with some milk and you’ve got the same numbers with none of the effort and I don’t think anyone would be calling porridge a protein based meal.

    As others have said, 2 full eggs with a few egg whites is a perfectly traditional, high protein meal (30g/40g of protein is high).

  • Kevin Daniel

    5. Protein breakfast ideas Eggs, Fried Eggs, Egg Whites, Scrambled Eggs, and Easter Eggs

  • Guest

    sorry got that wrong ..

  • Mike d

    Try this, how about a smoothie with 2cups of non fat greek yogurt 1cup of frozen blue berries 0.5 cup of strawberries 1tbsp of honey and 1.5 cup of almond milk. This smoothie is only 140 calories per serving and makes 4. Its also high on protien

  • Lorraine

    I’m having chemo at the moment and as part of chemo I have to take steroids which make me eat and give me various cravings like surgery things. I try to be good and eat lots of fruit and veg but I feel like I constantly need sweet things that will give me energy. So I have put weight on as a result. I can’t do much exercise at moment apart from walks due to my lung surgery and chemo. Before all this I was a fitness fanatic who went to the gym 3/4 times a week to having to cancel my membership for the time been. I fear I will be the size of a house by the time I finish my chemo treatment. Has anyone any ideas how I can keep my weight down and stay strong enough while I continue my chemo treatment. X

  • Jolene Robinson

    All this stuff has way too many carb compared to protein. I could not eat any of this! You need to find low carb high protein recipes that have far less Sugar and more fiber if that is possible…these are NOT healthy recipes!

  • Jolene Robinson

    Also just fresh out of Biology and Chemistry classes, Im sorry to burst all your bubbles, but just because it comes from fruits and veggies does not make it a good sugar! The enzymes in your body breaks them down into compounds and your body not tell the difference between sucrose and fructose.

  • skiphx

    Unable to get to any link. “Page not found”. Sadness.

  • Huge fan of oatmeal – I usually add chia seeds and PB… will have to try with egg whites