Get 30g of Protein for Breakfast (Recipes Included!)

If you’re looking to power up your mornings with a high-protein breakfast, you’re in the right place. Learn about the benefits of getting 30g protein at breakfast and how a protein-packed morning meal can set you up for a fantastic day. 

Plus, we’ve got some tasty 30g protein breakfast ideas for you!

Why Start Your Day With 30 Grams of Protein?

Starting your day with 30 grams of protein at breakfast can be a real game-changer for muscle maintenance and satiety (feeling full longer). 

Why 30 grams specifically? Studies show that a 30g of protein breakfast can help you build and maintain muscle. 

Benefits of High-Protein Breakfasts

A protein-rich breakfast can help stabilize your blood sugar and makes you feel fuller longer. It provides essential amino acids your body needs to repair and build muscle tissue. Plus, eating plenty of protein at breakfast can help you increase the total protein you eat that day and meet your protein goals.

Recipes and Meal Ideas for a 30g Protein Breakfast

Let’s get to the fun part—the recipes! Here are some delicious, high-protein breakfast ideas to help you hit that 30g protein goal.

Blueberry protein overnight oats

Sweet, satisfying, and packed with protein, overnight oats are a great way to start your day. And don’t miss our apple pie overnight oats for variety!

You’ll need:

• 2/3 cup rolled oats (7g protein)
• 1/2 cup nonfat milk (4g protein)
• 1 cup Greek yogurt (20g protein)
• 1/2 banana
• 1 tablespoon peanut butter (3.5g protein)
• 1 teaspoon chia seeds (2g protein)
• Cinnamon
• Fresh blueberries

Total estimated protein: 36g

Tofu and veggie sausage scramble

Kickstart your day with this vibrant vegan Tofu and Veggie Sausage Scramble.

You’ll need:

• 1/2 block firm tofu (15g protein)
• 1/4 cup rolled oats (2.5g protein)
• 2 veggie sausage links (8.5g protein)
• 2 tbsp nutritional yeast (5g protein)
• 1 cup baby spinach
• 1 small scallion, chopped
• 1/3 cup shredded carrot
• Turmeric to taste

Total estimated protein: 31g

High-protein breakfast quesadilla

This quick breakfast quesadilla is full of flavor and muscle-building protein.

You’ll need:

• 1 bacon strip (2.5g protein)
• 2 large eggs (12g protein)
• 1/4 cup canned black beans, rinsed and drained (3.5g protein)
• 1/2 jalapeno, seeds and stem discarded, thinly sliced
• 1 sprouted whole-grain tortilla (5g protein)
• 1/4 cup grated cheddar cheese (7g protein)
• 1/4 cup baby arugula
• Cumin, salt, and pepper to taste

Total estimated protein: 30g

Sausage spinach goat cheese omelet

Versatile and protein-filled, this delicious omelet will start your morning right.

You’ll need:

• 2 large eggs (12g protein)
• 1 link chicken apple sausage (14g protein)
• 1 oz goat cheese (5g protein)
• 1/2 cup spinach

Total estimated protein: 31g

Pumpkin spice protein smoothie

While pumpkin spice is a fave, you can substitute different fruits and protein powder flavors in your smoothie.

You’ll need:

• 1 cup Greek yogurt (20g protein)
• 1 scoop whey (25g protein) or soy (25g protein) protein powder 
• 1/2 cup canned pumpkin
• 1/2 banana
• Pumpkin spice blend
• Maple syrup

Total estimated protein: 45g

Greek yogurt with fruit and nuts

Simple, nutritious, and crunchy. Customize this easy 30g protein breakfast with your favorite nuts and fruit.

You’ll need:

• 1 cup Greek yogurt (20g protein)
• 1 scoop whey (25g protein) or soy (25g protein) protein powder 
• 1/4 cup sliced almonds (6g protein)
• 1/2 cup raspberries

Total estimated protein: 51g

Protein pancakes

Choose this fun and fulfilling breakfast topped with cinnamon and maple syrup or a dollop of nut butter for even more extra protein at breakfast.

You’ll need:

• 1/2 cup rolled oats (5g protein)
• 1/4 cup vanilla whey protein powder (18g protein)
• 1/4 cup milk (2g protein)
• 1 large egg (6g protein)
• 1 tablespoon coconut flour (1g protein)
• 1 teaspoon baking powder
• 1/8 teaspoon salt
• 1/2 banana

Total estimated protein: 32g

Avocado, salmon, and egg toast

Trendy, tasty, and protein-rich, we added eggs to our Smashed Avocado with Smoked Salmon & Red Onion for this decadent dish.

You’ll need:

• 1 avocado (4g protein)
• 1 oz smoked salmon (5g protein)
• 2 large eggs (12g protein)
• 2 slices whole grain bread (11g protein)
• Sliced red onion

Total estimated protein: 32g

Practical Tips for High-Protein Breakfasts

Balance and variety

Balance your 30g protein breakfast with complex carbs and good fats for a healthy diet. Variety means you’ll get all the nutrients your body needs. Eggs, Greek yogurt, and black beans are great budget-friendly protein options.

Dietary needs

Whether you’re vegan, vegetarian, or gluten-free, you can adjust these 30g protein breakfast recipes to fit your diet. For example, swap regular protein powder for a plant-based option, or use gluten-free oats. 

Tracking protein intake

Keep an eye on your protein intake to make sure you’re hitting your goals with an app like MyFitnessPal. Aim for a balance of high-protein foods at each meal.

Muscle maintenance

Protein is essential for maintaining lean muscle, especially if you’re trying to lose weight. It helps preserve muscle mass while you shed fat, keeping your metabolism high. 

FAQs

How can I get 30g of protein for breakfast?

Foods such eggs, Greek yogurt, peanut butter, bacon, and salmon, as well as whole grain bread and rolled oats are all good sources of protein that can be incorporated into breakfast recipes. Try a Greek yogurt with fruit and nuts or an omelet with cheese and vegetables.

What can I eat with 30 grams of protein?

Pair dairy, eggs, and tofu with fruits, veggies, and whole grains for a balanced protein boost.

Is 30 grams of protein good in the morning?

Yes! It can help with muscle repair, keeps you full longer, and stabilizes blood sugar. Protein-rich foods at breakfast can help boost nutrient intake and support health, especially for those wanting to maintain or build muscle.

How to get 30 grams of protein for breakfast without eggs?

Try a smoothie with protein powder, Greek yogurt with nuts, or vegan protein pancakes. Plant-based protein sources like tofu, tempeh, and legumes can help you hit your protein target. 

The Bottom Line: Start Your Day With a 30g Protein Breakfast for Optimal Health and Wellness

Starting your day with a 30g protein breakfast is a great way to fuel your body, keep your energy levels stable, and support muscle health. Get the MyFitnessPal app for more protein-packed recipes to make the most of your morning meals.

Originally published April 3, 2020; Updated August 27, 2024