Recipes & Cooking Healthy Recipes Healthy Breakfasts 13 High-Protein Breakfast Ideas for a Morning Brain Boost Here are our best energy packed breakfast ideas to give your morning a boost. Incorporate these recipes into your daily routine for a high protein breakfast. By Kelsey Ogletree Kelsey Ogletree Kelsey Ogletree has more than 12 years of reporting experience covering wellness, food, travel, and lifestyle topics. Learn about BHG's Editorial Process Updated on April 23, 2024 Reviewed by Julie Lopez, RD Reviewed by Julie Lopez, RD Julie Lopez, RD strikes a balance between her work as an expert dietitian and chef. Learn about BHG's Nutrition Review Board Fact checked by Marcus Reeves Fact checked by Marcus Reeves Marcus Reeves is an experienced writer, publisher, and fact-checker. He began his writing career reporting for The Source magazine. His writing has appeared in The New York Times, Playboy, The Washington Post, and Rolling Stone, among other publications. His book Somebody Scream: Rap Music's Rise to Prominence in the Aftershock of Black Power was nominated for a Zora Neale Hurston Award. He is an adjunct instructor at New York University, where he teaches writing and communications. Marcus received a Bachelor of Arts degree from Rutgers University in New Brunswick, New Jersey. Learn about BHG's Fact Checking Process Close Photo: Andy Lyons Your mom wasn't lying—breakfast is the most important meal of the day. Studies show that people who eat breakfast enjoy better health, including improved memory and concentration, lower cholesterol, and a lower chance for being overweight than those who skip. Downing a sugary bowl of cereal won't exactly cut it, however. For a morning meal that will taste delicious, kick off your day on the right note and provide staying power to give you energy through lunch, be sure to incorporate high protein breakfast foods into your routine. Read on for our favorite high protein breakfast ideas (all with at least 18g of protein per serving) that you'll actually want to eat, and many of which come together in flash. 01 of 13 Pork and Hot Pepper Hash View Recipe Andy Lyons Three types of peppers and bold cilantro help to flavor this colorful breakfast dish, which gets its protein boost from pork sausage and eggs. You can make the final dish as spicy as you like by adding more or less hot sauce. 02 of 13 Ham, Asparagus & Cheese Strata View Recipe Kritsada Panichgul Have a house full of guests? Prep this easy high protein breakfast recipe in only 30 minutes and refrigerate overnight, then simply bake in the morning for a brunch they'll think you spent hours preparing—and that will easily hold them over to the next meal. 03 of 13 Banana-Stuffed French Toast View Recipe Andy Lyons High-protein French toast? Yes, please! Thick French bread slices are stuffed with a mixture of mashed banana and cream cheese, then dipped a creamy concoction of milk, eggs and vanilla. They get an added crunch (and a protein boost) from a final turn in sweet, cinnamon-y chopped peanuts before baking. 04 of 13 Quiche Lorraine View Recipe Jason Donnelly Start by parbaking your favorite pie crust (no judgement for using a store-bought crust!), then add the rich filling of eggs, half-and-half, bacon and cheese for a creamy, custard-like quiche that will have you reaching for a second slice. Adding a dash of nutmeg takes the flavor over the top. 05 of 13 Crustless Spinach-and-Mushroom Quiche View Recipe Scott Little Is there anything better than a breakfast recipe that practically cooks itself? This veggie-packed quiche recipe is simple to prepare and cooks in your slow cooker, so the morning meal is ready when you are. 06 of 13 Flaky Biscuits and Sausage Gravy View Recipe Andy Lyons This Southern staple is high protein breakfast comfort food at its finest. Though it can be made with canned biscuits, a little extra time is well spent whipping up a batch of homemade, flaky biscuits to smother with this delicious, slightly spicy sausage gravy. 07 of 13 Copycat Bacon and Gruyere Egg Bites View Recipe Dera Burreson If these egg bites are one of your go-to items to order at the mega coffee chain, try your hand at making our copycat version of this high protein breakfast food at home. You'll find all the flavors you love from the purchased item while spending less money and making more servings to last all week. 08 of 13 Cottage Cheese Breakfast Bowl View Recipe Carson Downing Start your day right with this quick and easy high protein breakfast. The combination of low-fat cottage cheese along with colorful berries, kiwi and crispy granola makes a sweet breakfast bowl that's as delicious as it is nutritious. 09 of 13 Sausage-Mushroom Breakfast Pizza View Recipe Hannah Bigot Pizza isn't just for dinner! This crowd-pleasing breakfast pizza is topped with several of your morning favorites—sausage, scrambled eggs, and cheese. Your family will devour this protein loaded breakfast. 10 of 13 Asparagus and Prosciutto Frittata View Recipe Andy Lyons Instead of fussing over individual omelets or acting as a short-order cook over a pan of fried eggs, whip up a healthy frittata high protein breakfast for your family instead. This speedy recipe serves four, comes together in a single skillet, and can be on the table in just 25 minutes. 11 of 13 Sheet Pan Egg-Stuffed Bagels View Recipe Carson Downing You don't normally think of a bagel breakfast as having much staying power, but this one incorporates several high protein breakfast foods. Here's the perfect dish to star in a bagel-themed brunch. 12 of 13 Mascarpone-Stuffed French Toast with Salted Caramel-Banana Sauce View Recipe Andy Lyons Is this stuffed French toast recipe dessert or breakfast? With a drizzle of caramel sauce and slices of fresh bananas, it's a tough call, but no one can resist this as a high protein breakfast idea. You'll be heading back for seconds. 13 of 13 Berry-Coconut Smoothie Bowl View Recipe Adam Albright Why not sip your breakfast? Try making this healthy smoothie recipe that also doubles as a protein shake for breakfast. The trick to making this photo-worthy smoothie creamy and filled with protein is nondairy coconut yogurt. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Better Homes & Gardens is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about our editorial policies and standards to learn more about how we fact check our content for accuracy. Adolphus, K., Lawton, C., Dye, L. (2013, June 25). The effects of breakfast on behavior and academic performance in children and adolescents. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737458/