You’ve heard it said about a million times before: Breakfast is the most important meal of the day. Well, it’s true!
If you want to get the most out of your morning meal, make sure to include plenty of protein. By packing in the protein early, you’ll give yourself an extra boost of nutrients that’ll keep you full, happy, and energetic throughout the day.
Protein needs vary by individual depending on calorie intake and activity levels. According to the Dietary Guidelines for AmericansTrusted Source, for the average man weighing 200 pounds (90.7 kg) and eating about 2,500 calories daily, protein requirements can range from 63–188 grams.
Meanwhile, for the average female weighing 150 pounds (68 kg) and eating about 2,000 calories per day, protein needs range between 50–150 grams daily.
Studies have found that getting 25–30 grams of protein per meal is a good base, with additional protein included in one or two snacks a day. Spreading your protein intake throughout the day is key to maintaining muscle mass and decreasing hunger.
From chickpea pancakes to breakfast salads with bacon and avocado, here are some seriously delicious recipes to fuel your morning.
1. Mocha banana protein smoothie bowl
Calling all coffee lovers for this one — and smoothie bowl lovers while we’re at it. Smoothie bowls are light, flavorful, and easy to whip up in a time crunch, as well as a great way to get your protein.
The protein in this bowl of goodness comes from chia seeds and your choice of protein powder. One serving provides 20 grams of protein and a creation that’s worthy of a photo.
To get closer to 25–30 grams of protein, you can make modifications such as:
- topping the smoothie bowl with your favorite nuts or nut butters, seeds, and fruits
- using soy milk or cow’s milk in place of almond milk
- using Greek yogurt
Get the recipe from Ambitious Kitchen!
2. Jumbo chickpea pancake
If you’re looking for a savory twist on a traditionally sweet breakfast item, this mouthwatering vegan dish is for you.
Filled with protein-rich chickpea flour, these pancakes don’t contain animal products and are free of the following:
- gluten
- grains
- nuts
- oils
- soy
- refined sugars
This recipe not only accommodates basically every dietary restriction ever but also fills you up in the morning, leaving you satisfied and ready to start the day.
One large pancake contains at least 10 grams of protein. Adding a side of vegan sausage or sprinkling meatless crumbles into the pancake batter is an easy way to get at least 10 additional grams of protein.
Get the recipe from Oh She Glows!
3. Grain-free banana protein pancakes
Anyone can make a good protein pancake.
Take your traditional morning meal up a notch with this grain-free version that uses coconut flour and very few other ingredients. Bananas and other yummy fruits provide some added sweetness.
One serving consists of 5 pancakes and gives you about 28 grams of protein.
Get the recipe from The Healthy Maven!
4. Freezer-friendly spinach feta breakfast wraps
One way to have a great, stress-free morning is to prep your breakfast ahead of time. These hearty breakfast wraps are freezer-friendly and protein-rich, providing about 25 grams of protein.
Fill your wrap with eggs, spinach, feta, and any other fresh veggies you like! This is not only a great meal prep option but also a great choice for mornings on the go.
Get the recipe from The Kitchn!
5. Breakfast BLT salad
A salad? For breakfast? The answer is yes, absolutely yes!
Eggs are a great protein source but on their own they can get a little old after a while. Spice things up by throwing some hard-boiled eggs into a salad and adding more protein and healthy fats along with some bacon and avocado. Yum!
This salad will give you 12.5 grams of protein. Add 1/4 cup of shredded cheese, such as AmericanTrusted Source or mozzarellaTrusted Source, for at least 5–7 additional grams of protein.
Get the recipe from Skinnytaste!
6. Chickpea scramble breakfast bowl
Here’s another breakfast bowl that’s easy to concoct and consume, and it’ll leave you feeling full and fueled until lunchtime. Chickpeas are such a great source of protein when you want to mix things up a bit.
Following the recipe as written will give you at least 10 grams of protein — and it’s all vegan. To increase the amount of protein by up to 15 grams, try one of the following:
- adding a side of vegan sausage (or another meat substitute)
- adding an egg and 1/4 cup of shredded Colby Jack cheeseTrusted Source
You can also add eggs (or a vegan egg substitute) and avocado, and plate it all on a bed of greens for even more nutrients. Feel free to kick up the heat by adding some of your favorite spices!
Get the recipe from Well and Full!
7. Savory breakfast quinoa with eggs and smoked salmon
Quinoa isn’t a traditional choice for breakfast, but pair it with fried eggs and smoked salmon and you’ve got a protein-packed match made in heaven.
All three of the main ingredients are super nutritious and create the perfect mix of textures to satisfy your palate early in the morning.
One serving provides 14 grams of protein. Double the amount of animal protein per serving (so you get 2 ounces, or 57 grams, of salmonTrusted Source and 2 eggs) to make it even more nutritious.
Get the recipe from Avocado Pesto!
8. Eggs Benedict with avocado hollandaise
Eggs Benedict is not only a crowd favorite but also can be tweaked to be a really healthy source of protein early on in the day.
Try this clean take on the brunch classic. Subtract the bread, add a bed of sweet potatoes and beets, and top it all off with poached eggs and a seriously delicious avocado hollandaise sauce.
You’ll get about 14 grams of protein in the process.
Add more egg, or other protein-rich foods like tofu and cheese, to get at least 10 more grams of protein.
Get the recipe from The Roasted Root!
9. Savory tempeh breakfast sandwiches
If you wake up starving, this is the perfect breakfast option for you. Crush your morning cravings and get in some serious protein (29 grams) with this flavorful sandwich.
Piling avocado, baby spinach, and tempeh onto an English muffin will leave you full and satisfied.
Get the recipe from Connoisseurus Veg!
10. Turmeric quinoa breakfast bowls with peppers and kale
Turmeric is a buzzworthy spice used in everything from chicken dishes to lattes. You’ll also find the antioxidant-rich ingredient in this protein breakfast bowl.
Quinoa and eggs are the main protein sources here, but onions, peppers, and, of course, turmeric also provide lots of flavor.
If you add 2 eggs to your quinoa bowl, you’ll get about 26 grams of protein overall.
Get the recipe from The Roasted Root!
11. Paleo breakfast fried rice (Whole30)
This one-pan recipe will definitely help you switch up your morning breakfast routine, and it might even tempt you to have breakfast for dinner!
Made with cauliflower rice instead of the traditional grain, it’s suitable for those who’ve adopted a paleo or Whole30 diet. The veggie-packed dish gets its flavor from ingredients like mushrooms, as well as bacon, garlic, and red pepper flakes.
You’ll get about 7 grams of protein from each 1-cup serving of rice. For the perfect protein-packed meal, eat a slightly larger serving of rice (1.5 cups) and choose 2 eggs as a topping.
Get the recipe from Eat the Gains!
12. 5-ingredient Mexican stuffed sweet potatoes
You may suffer from breakfast boredom at some point or another. It’s so easy to get stuck in a rut, making the same quick meal every day. However, you don’t have to sacrifice taste and variety if you’re in a time crunch!
With ingredients like black beans and eggs, this quick recipe for Mexican stuffed sweet potatoes gives you 12 grams of protein to fuel your day! Increase the amount of beans or eggs, or incorporate cheese, to get even more protein.
Top it off with some healthy condiments, or use 1 ounce (about 28 grams) of plain Greek yogurt as a sour cream substitute, and you’ve got a delish and different breakfast meal.
Get the recipe from Well Plated!
The bottom line
A breakfast packed with protein really can make a difference in how your body feels throughout the morning and even the entire day.
Give your body the protein it craves in the morning with any of these delectable breakfast recipes. You won’t sacrifice variety, flavor, or satisfaction.
