High-Protein Breakfast Ideas to Keep You Full Until Lunch

Power Up Your Morning with Protein

A protein-rich breakfast fuels your body, stabilizes blood sugar, and keeps hunger at bay until lunchtime. Whether you prefer savory or sweet, these high-protein ideas are satisfying, energizing, and simple to prepare.

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1. Greek Yogurt Parfait

Layer full-fat Greek yogurt with berries, chia seeds, and a handful of granola. It’s creamy, crunchy, and packed with protein and fiber.

Protein: ~20g per serving

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2. Cottage Cheese Bowl

Top a bowl of cottage cheese with sliced bananas, peanut butter, and a sprinkle of flaxseeds for a sweet-and-salty combo.

Protein: ~25g per serving

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3. Protein Smoothie

Blend together 1 scoop of protein powder, almond milk, a banana, and a spoonful of nut butter. Add spinach or oats for an extra boost.

Protein: ~30g per smoothie

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4. Veggie Omelette

Whisk eggs with chopped peppers, spinach, and mushrooms. Cook in olive oil and top with feta or shredded cheddar.

Protein: ~18–22g per serving

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5. Overnight Oats with Protein

Mix rolled oats, protein powder, almond milk, and chia seeds. Let sit overnight, then top with fruit and nuts in the morning.

Protein: ~20g per jar

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6. Tofu Scramble

Crumble firm tofu in a pan with turmeric, garlic, and veggies like kale or zucchini. It’s a great vegan substitute for eggs.

Protein: ~20g per serving

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7. Egg Muffin Cups

Whisk eggs with diced turkey or ham and veggies, pour into muffin tins, and bake. Great for meal prep!

Protein: ~8–10g per muffin

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8. High-Protein Pancakes

Use oats, cottage cheese, and eggs to make fluffy pancakes without flour. Serve with Greek yogurt or almond butter.

Protein: ~25g per stack