Fuel your entire day with the most delicious high-protein breakfast ideas.
More than 20 EASY recipes will give you the energy you need to power through your to-do list.
If you are interested in trying the protein-sparing modified fast, you can download the guidebook, meal plan, and list of 97 foods to enjoy.
There's nothing like choosing a healthy breakfast for your morning meal. Not only will protein-rich foods help keep you satisfied throughout the day, but they'll keep your blood sugar stable too, all while burning fat and building muscle.
No more boring protein powder shake or a bowl of greek yogurt and cottage cheese! There are so many ways you can add extra protein to your breakfast.
This post is filled with ideas to help you up your protein intake at the beginning of the day. From savory protein-packed eggs to sweet options that feel decadent, there is something on this list for everyone!
What is a high-protein breakfast (and why should I eat one)?
If you are on a low-carb diet, chances are you are tracking your macros. (Check out this macros guide to learn more.)
Protein is one of the most important macros you will track. When you eat enough protein, it will help fuel you to build muscle, which helps you burn more fat, while also keeping you satisfied for longer.
All of the recipes on this list will kickstart your metabolism because they all have at least 10 grams of protein per serving, if not much more than that!
As you eat a high-protein breakfast, remember to make sure you are eating enough healthy fats too. Higher fat meals will keep you in ketosis because your body will begin to rely on these fats for energy instead of the carbs it used to burn.
I split these recipes into two categories - savory and sweet. Find the recipes that pique your interest and enjoy a healthy and high-protein breakfast.
Looking for a more traditional morning meal? Check out the mix and match options at the bottom of this post to build your own ultimate breakfast.
If you are new to the keto diet, low-carb diet, or high-protein low-carb diet, you can see the protein charts to quickly see how many grams of protein are in nuts, which are the best high-protein vegetables and the best high-protein dairy.
High-protein savory recipes
First, let's look at the yummiest savory high-protein breakfast ideas. It's no surprise that most of these recipes contain eggs. Eggs are a super-quick breakfast ingredient that provides plenty of protein to start your day.
How to cook bacon
Before we begin, you need to know how to cook bacon. It is one of the most suggested toppings for high-protein breakfasts.
How to cook hardboiled eggs
Another classic protein punch (and high-protein snack) is hardboiled eggs. Making them in the Instant Pot is quick and easy and perfect for meal prep.
Easy keto omelette
With less than 2 grams of net carbs in each filling omelette, you have room to add extra protein to this recipe. It's filled with ham and spinach and topped with cheese. I love to drizzle some hot sauce with cream cheese on top for a little kick, and enjoy it with sliced avocado!
Even if you think you know how to make scrambled eggs, check out this simple recipe. There are lots of tips for how to make them fluffier.
Plus, you'll find low-carb mix-in ideas, and frequently asked questions about scrambled eggs.
Smoked salmon scrambled eggs
The best way to boost your protein in the morning is to add smoked salmon to some eggs. This is an excellent recipe because it's full of healthy fats that will keep you feeling full in between meals too.
Ham & egg cups
These cute ham and egg cups are a portable breakfast that you can take with you as you head out the door. It's also a delicious way to add more fiber and veggies to your diet too.
Almond flour bread
Forget your whole grain bread, this low-carb almond flour bread is delicious and can be served with sweet or savory toppings. Make breakfast sandwiches filled with smoked salmon and sliced hard-boiled eggs.
Serve with chia seed jam, a protein-rich sweet topping.
Bacon & egg pie
One of the best things about making an egg pie is that you can eat it for multiple meals as part of your keto meal prep. Some people call this a crustless quiche, others a breakfast casserole - I just know it's simply delicious.
Nothing beats meatloaf cupcakes for a real protein punch. You can add so many ingredients to the basic recipe. Feta cheese, goat cheese, nutritional yeast, fresh herbs, diced red onion, and even red pepper flakes to tickle your taste buds.
You don't need a tortilla to make a yummy breakfast burrito. You can make one out of eggs and cheese. Then, stuff it full of veggies, avocado, and other heart-healthy ingredients. This burrito will fill you up with lots of protein and fat.
Zucchini bacon casserole
This incredible crustless quiche recipe makes enough food to feed an entire family - or one person all week long. Adding zucchini to the casserole changes up the taste and texture of a classic breakfast recipe.
The last savory protein breakfast idea on this list is made without eggs. These cheddar biscuits have the same flaky texture as your favorite scones. They are made with psyllium husk and almond flour, so they aren't just high in protein, but high in fiber too.
Enjoy them with a pat of butter!
Keto chaffles recipe
There are so many different ways to make chaffles (waffles made with eggs and cheese). Serve with bacon, eggs, shredded cheese, and fresh tomatoes. If you want them to taste sweet, just add your favorite sweetener or keto-friendly syrup with some cinnamon on top.
High-protein sweet recipes
If you ever wake up with a sweet tooth, then make one of these high-protein breakfast ideas. These sweet breakfasts are sure to please the entire family! Eating protein early in the day will help with appetite control.
Double chocolate chaffles
Chocolate for breakfast? Yes, please! These rich chaffles are sweet enough for dessert and yet have enough protein in them to be the perfect breakfast.
Chia overnight breakfasts
Chia seeds are a versatile plant protein. You can make these four delicious high-protein breakfast recipes overnight for easy meal prep. If you add extra chia seeds or a scoop of protein powder, you can thicken these to make quick and easy smoothie bowls.
Chocolate chip vanilla chaffles
Fans of chocolate chip muffins will love these chocolate chip vanilla chaffles. They are super-easy to make and taste like a cookie (but they are actually good for you!).
These crepes are a light way to enjoy your favorite high-protein breakfast ideas. Fill them with savory ingredients like ham and cheese. Or make them extra sweet with a sugar-free hazelnut spread.
Keto breakfast drink
If you are too busy to cook, then make this high-protein drink. It's way easier to mix together some milk, coconut cream, and chia seeds than it is to cook. Plus, you can take it with you as you go.
The best high-protein breakfast foods
If you feel like you are running out of ideas for breakfast or need something quick, just mix and match the following quick high-protein breakfast foods. All of these ingredients are high in protein and low in carbs.
- Bacon - Always use sugar-free bacon when you are on a low-carb diet. There are so many ways to cook bacon.
- Eggs - These are the most popular breakfast ingredient because they are so versatile and good for you. Poached eggs, hard-boiled eggs, a fried egg, and soft scrambled eggs, all provide a protein punch and balanced meal.
- Sausage - Both sausage links and sausage patties are high in protein. Just make sure you use sugar-free sausage (avoid varieties with maple syrup).
- Cheese - This is an easy way to add flavor and healthy fats to every recipe you make.
- Ham - This is perfectly low-carb as long as you avoid honey ham.
- Greek Yogurt - Unflavored plain Greek yogurt is high in protein and other nutrients.
- Cottage cheese - has 25 grams of protein in 1 cup. You can flavor cottage cheese sweet or savory and it's adaptable for almost any high-protein meal.
- Creamy yogurt - stir 2 tablespoons of peanut butter and a few frozen blueberries through a bowl of creamy yogurt for a quick breakfast bowl that even your kids will love.
You can download the free printable PDF guidebook, meal plan, PSMF food list, and PSMF calculator.
FAQs about high protein breakfasts
The best breakfast foods that are high in protein are going to be some kind of meat - ham, bacon, sausage, and eggs.
If you don't want meat, you can even enjoy nut butter or cheese. Or, choose one of these 10 high-protein vegetarian foods!
You can calculate how many grams of protein the average person needs using the keto calculator, but you also need to take other factors into consideration. You may require more protein if you are bodybuilding to increase muscle mass, healing from an injury, and your level of activity.
It depends. First, always check the nutrition label for added sugars. Second, always buy the least processed protein powder you can afford. Protein powders are a fabulous way to add extra protein to your morning routine, especially if you are vegetarian and find it tricky to reach your daily protein goals.
It's commonly said that it's not the best idea to skip breakfast. However, it can work as long as you are meeting all your macros and eating when you are hungry.
I'm a big believer in listening to your body and following its cues. Eat when you are hungry and don't eat when you aren't!
If you are getting bored with eggs, feel free to make non-traditional breakfast recipes like pork chops or ham.
I also like to switch things up and make protein shakes or low-carb smoothies for breakfast sometimes. There are so many keto breakfast ideas with no eggs.
Don't make the mistake of preparing a wholesome meal and ruining all your efforts with sugar-laden juice or overly sweetened coffee!
Instead, enjoy your breakfast with a glass of almond milk (unsweetened) or a homemade keto copycat Starbucks coffee.
You can also have water with a squeeze of lemon, or a mug of hot tea.
Feel like grabbing a coffee through the drive through at your favorite coffee shop? Here's a post with the ultimate guide to ordering coffee, along with complete carb counts for drinks!
Fresh fruit is delicious, especially when added to a smoothie bowl made with greek yogurt and cottage cheese. But always choose a low sugar fruit and avoid high sugar fruits.
As you can see, there are plenty of delicious options for a high-protein breakfast that won't kick you out of ketosis. Whether you opt for a savory breakfast or choose a sweeter one, you're starting out the day in the best way possible!
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