I recently wrote an entire post on why you should eat breakfast, and why that breakfast should include protein. To recap, eating breakfast balances blood sugar and cortisol levels. Having protein as the most prominent macro at breakfast helps set your blood sugar management up for success for the rest of the day while simultaneously supporting a healthy metabolism and any weight loss goals you may have.

Now that you know why you should eat protein for breakfast, let’s talk about what to eat! Here are tips on how to easily consume at least 20 grams of protein for breakfast, as well as some meal ideas to get you started!

High Protein Breakfast Foods

Here are some common breakfast foods listed along with their per-serving protein content as well as brands with clean ingredients.

1. Eggs – 6 grams
2. Greek Yogurt – 14-16 grams of protein
   • Brands: Siggi’s, Stonyfield Organic, Sprouts brand, Chobani plain whole milk yogurt
   • Look for plain flavors with no sugar and steer clear of low or no-fat versions
3. Halloumi Cheese – 6 grams
4. Cottage Cheese – 14 grams
   • Brands: Good Culture, Nancy’s, Daisy
5. Turkey Sausage links – 11 grams
   • Brands: Applegate Farms or your local farmers market
6. Chicken Breakfast Sausage – 5 grams
   • Brands: Applegate Farms or your local farmers market
7. Protein Powder – ~20 grams
   • Brands: PaleoPro, Equip, Ancient Nutrition, Paleovalley

Knowing the protein content of common foods makes it easy to mix and match these items to ensure you’re getting enough variety as you incorporate more protein for breakfast.

Here are 8 protein-packed breakfasts that I love…

2 eggs, 2 servings of Halloumi cheese, 2 turkey sausage links, and some fruit

Approximately 29 grams of protein

Slice of Ezekiel toast topped with avocado, 4 servings of Halloumi cheese, and 2 boiled eggs

Approximately 41 grams of protein

Slice of Ezekiel toast piled high with avocado, cottage cheese and 2 scrambled eggs

Approximately 32 grams of protein

Greek yogurt topped with berries, 2 scrambled eggs, and 1 slice of protein banana bread

Approximately 36 grams of protein

This is an easy and delicious protein banana bread recipe that I love!

Oatmeal with protein powder, peanut butter, almonds, and berries

Approximately 38 grams of protein

3 scrambled eggs with cottage cheese and sourdough toast

Approximately 32 grams of protein

Sourdough toast topped with avocado and 4 hard-boiled eggs

Approximately 28 grams of protein

Sausage breakfast hash topped with fried egg and avocado, served with berries and sourdough toast

Approximately 25 grams of protein

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My advice to anyone who’s working to implement more protein at breakfast is don’t overthink it. Some eggs and cottage cheese are sufficient and take no time to throw together.

Do you have a favorite high-protein breakfast? Let me know in the comments!

Recommended Reading: Why You Should Eat Protein for Breakfast