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Begin your day with one of these meals and you’ll be off to a strong start.

Whether you prefer to start your day with sweet or savory tastes, there’s one thing that your first meal of the day should never be lacking and that’s protein. Eating protein at breakfast helps you stay fuller longer because it takes your body longer to digest protein than carbohydrates. Protein-rich breakfasts also keep your blood sugar steadier. This can help you avoid crashes that leave you feeling hungry and tired as your blood sugar spikes and then falls.

Don’t think that eating plain, boring eggs day after day after day is the only way to get a healthy dose of protein each morning. There are plenty of delicious and nutritious ways to pack your breakfast with protein. And with so many options to choose from, there will always be something to satisfy whatever you may be in the mood for.

Below are some protein-packed breakfast ideas to start your day strong:

  1. Egg-based dishes: Although eggs aren’t the only thing to eat in the morning if you want protein, they are so versatile that you’ll probably want to include them in your rotation. That is, unless you’re someone who doesn’t like eggs. Cook up an omelet or frittata, make some hard-boiled eggs to grab on the run or pull together an egg sandwich, burrito or wrap. Egg muffin cups are another easy and versatile make-ahead breakfast. Sneak in some veggies along with your eggs, like mixed greens, spinach, sliced mushrooms or zucchini.
  2. Smoothies: It’s easy to add protein to your favorite smoothie recipe. Simply add a scoop or two of protein powder, some nut butter or Greek yogurt. Including some frozen fruit or veggies like cauliflower rice and spinach infuses your smoothie with nutrients and fiber. You can also make your smoothie into a smoothie bowl and top it with nuts and seeds for an additional boost of protein.
  3. Avocado toast: There are several ways to add protein to any avocado toast breakfast. Include an egg or add some cheese. Sprinkle with nuts and seeds. Or spread some Greek yogurt on the toast along with the avocado.
  4. Tofu scramble: If you don’t like eggs or prefer to eat plant-based, whip up a tofu scramble. This breakfast can be customized to your liking by adding any vegetables you prefer, as well as varying spices. It can also be turned into a hash with the addition of cubed or shredded potatoes.
  5. Yogurt parfait: Prefer the simplicity of just grabbing a yogurt in the morning before you head out the door? Make it a Greek yogurt and you’ll get an added boost of protein. Turn your yogurt into a decadent-looking parfait or banana split by adding fruit and sprinkling with nuts or seeds.
  6. Overnight oats: Although oats fall into the carb family, you can easily up the protein in your favorite overnight oats recipe with the addition of Greek yogurt and/or nut butter. As a bonus, you’ll get plenty of heart-healthy fiber from the oats, which also helps to keep you feeling fuller longer.

Here are more high-protein breakfast recipes that are as nutritious as they are delicious.


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Date Last Reviewed: December 18, 2023

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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