30+ Breakfasts with 30 Grams of Protein

A frying pan in the stove next to sliced bread and a glass or orange juice for breakfasts with 30 grams of protein main header image.

A high protein breakfast can be the start of a successful day, sustaining fullness all morning long and boosting overall protein consumption. Several clinical studies have shown that a higher protein diet can help to reduce body weight, decrease fat mass, and help prevent weight regain after loss. This post contains 30 breakfasts with 30 grams of protein!

Breakfast, in my opinion, is the hardest meal to consume the “ideal” 20-30 grams of protein per meal. With eggs only containing about 7 grams of protein each, we have to think about what else we can add to reach that 30 grams.

However, with just a little more prep and planning – building a breakfast with 30 grams of protein can be simple. Let’s discuss!

How Much Protein Should We Eat Per Day?

While the recommended allowance suggests 0.8 grams per kilogram per day – this is just the minimum amount we need to prevent loss of lean muscle mass.

For active, healthy adults, it is more ideal to consume 1.2-1.7 grams per kilogram per day! For a 150-pound person, this is 82-116 grams per day.

Even further, most research has shown that if we distribute protein evenly throughout the day, we are more likely to reach a higher overall protein intake.

How to Increase Protein at Breakfast

  • Incorporate Greek yogurt or cottage cheese: Greek yogurt can be combined with syrup for a sweet topping, or seasoned with spices for a savory sour-cream like addition to any breakfast. Cottage cheese can be added to scrambled eggs – which makes them creamier (and higher in protein).
  • Add beans or tofu to egg dishes: A half cup of beans can turn a simple egg breakfast into one which is high in protein AND fiber. Tofu is a high protein vegan option that could be used as an egg substitute or thrown into egg dishes (or even in smoothies).
  • Protein powder: There’s no denying that protein powder can be one of the easiest ways to add additional protein to breakfast. I recommend finding one that is third-party tested with minimal ingredients.
  • Think about “non-breakfast” foods: There is no rule that breakfast has to be eggs or oatmeal. Chicken, beef, or salmon contain over 20 grams in just a 4-ounce serving.
  • Compare food labels: There are higher protein pancake and waffle mixes, and even bread or whole-grain tortillas with more protein in them than others. Compare food labels of different products (especially grains) to determine the best option.
An infographic table listing higher protein breakfast foods and the amount of protein per serving.

Related Posts:

Breakfast Ideas with 30 Grams of Protein

Here are over 30 high protein breakfast ideas with 30 grams of protein.

Some of these are recipes, but I find that it’s helpful to list out each ingredients to help you build a higher protein breakfast depending on your preferences.

Almost any breakfast can be high in protein with awareness of high protein foods and a little bit of planning! These ideas can be easily customized using the protein table shown above.

Breakfast Cereal

Yes, breakfast cereal can be a part of a healthy diet! In fact, there are quite a few cereals that are high in both protein and fiber. While it might not be the most filling option, a bowl of cereal and milk is quick and easy for those busier mornings.

8 ounces of skim milk adds about 8 grams of protein, so a serving of one of these cereals plus one cup of milk amounts to about 28 grams of protein.

  • Post Premier Protein Cereal + 8 ounces of milk = about 28 grams of protein.
  • Special K Protein Cereal + 8 ounces of milk = 28 grams of protein.
  • Magic Spoon High Protein Cereal (13g) + 1 cup milk (8g) + 2 Tbsp. hemp hearts (10g) = 31g protein.

Overnight Oats

Two glass jars of cheesecake overnight oats, high in protein and fiber.

Overnight oats are so easy to customize with high protein and fiber ingredients – and they only take 5 minutes to prep. These berry cheesecake oats contain chia seeds, Greek yogurt and protein powder- with 8.6g fiber and 37g of protein per serving!

Easily omit the protein powder, and sub the water with milk and it is still a healthy and nutritious breakfast idea. Hemp hearts and nut butter are easy additions to increase the protein content as well.

Also try:
Banana Cinnamon Overnight Oats; 30 g protein, 11g fiber.
Caramelized Apples Overnight Oats (No Protein Powder); 28g protein, 6g fiber.
Overnight Oats with Protein Powder from The Conscious Plant Kitchen.

Oatmeal

A fully loaded bowl of oatmeal with berries, nuts, and nut butter for a high fiber breakfast idea.

Just like overnight oats, oatmeal can be the perfect vessel for a high protein and fiber breakfast with additions like nuts, nut butter, chia seeds, hemp hearts, and fruit. I love to add 1/2 cup of Greek yogurt for an even creamier oatmeal.

Quaker Protein Instant Oatmeal (10g) + 1/2 cup Greek yogurt (14g) topped with 2 Tbsp. hemp hearts (10g) = 34g protein!

Oatmeal can even be made savory – top with 2 eggs, 1/2 avocado, 1-2 sausage links and a 1/4 cup of shredded cheese.

Try this Protein Oatmeal with Bananas from Feel Good Foodie for more inspiration (23g protein, 10g fiber) with 8 ounces of milk for a total of 33 grams of protein.

Also try:
Protein Powder Oatmeal from The Big Man’s World.
High Protein Oatmeal without Protein Powder from Abbey’s Kitchen.
High Protein Vegan Oatmeal from Bites with Blair.
Dairy-Free Berry Bursting Protein Oatmeal from Fit as a Mama Bear.

Pancakes or Waffles

High protein pancakes with Greek yogurt; breakfast ideas for gestational diabetes.

Kodiak Cake Waffle and Protein Mix has 14 grams of protein per serving. Top them with 1/2 cup of Greek yogurt (14g) mixed with maple syrup for a creamy high-protein topping. Then, add some sunflower seeds for additional protein and fiber!

Also try:
Fluffy Protein Pancakes from Healthy Recipes Blog (31g protein).
Healthy Sheet Pan Pancakes from Matt’s Fit Chef (28g protein for 2 servings).
High Protein Kodiak Cake Waffles from The Sweet Simple Things (31g protein).

Greek Yogurt Parfait

Cottage cheese or greek yogurt parfait in glass containers with chopped nuts for lunch idea for gestational diabetes.

For a simple, quick breakfast – make a parfait with 1/2 cup of Greek yogurt (14g of protein) and top with fresh fruit, 2 tablespoons of hemp hearts (10g protein), and 1-2 tbsp. of peanut butter (6-8g protein).

Chia Breakfast Bowl

The chia mixture in two large white bowls on a cutting board that is garnished with raspberries and walnuts.

This chia breakfast bowl is similar to a chia seed pudding – only take 5 minutes to prep the night before and can be easily customized (22g protein, 15g fiber).

For that extra 8 grams of protein, drink a glass of milk, add in some protein powder, or top with more Greek yogurt, hemp hearts or nut butter.

Yes, you might get chia seeds stuck in your teeth while eating it – but it’s worth it!

Quinoa Breakfast Bake

A close-up of a quinoa breakfast bake on a cutting board main header image.

This Mexican-inspired easy savory quinoa breakfast bake is packed with protein, fiber, vitamin D, iron and calcium! It makes great leftovers for the week, too – so it’s ideal for high protein meal prep.

With 28 grams of protein per slice, you could top it with a little Greek yogurt or sliced avocado to meet that 30 grams.

Cottage Cheese and Fruit Bowl

Similar to a Greek yogurt parfait, a cottage cheese and fruit bowl can be thrown together quickly. One cup of cottage cheese is 28 grams of protein!

What’s great about cottage cheese is you could make the bowl sweet or savory – top with berries, avocado, tomatoes, chopped nuts. The sky is the limit! Some people are turned off by the texture, so you could try it whipped.

Egg or Tofu Wraps, Sandwiches, Burritos and Bowls

A high protein tofu wrap, cut in half on a white plate.

Make a breakfast wrap or sandwich higher in protein by adding beans and choosing a higher protein tortilla.

A two-egg scramble, 1/2 cup of black beans, 1/2 avocado, 1/4 cup of shredded cheese with one Mission Low Carb Tortilla contains OVER 30 grams of protein (and is high in fiber).

Other tips? Add sausage (8g protein in a 2 oz. serving), a slice of bacon (3g protein per 1 slice), or a 1/2 cup of cottage cheese (14g protein). As you can see, there are so many ways to customize a high protein breakfast with eggs!

Easily customizable options to try:
Meal Prep Breakfast Burrito Bowl (The Skinny Prep); 32g protein.
Cottage Cheese Egg and Sausage Frittata (skinnytaste); 21.5g protein + 1 slice of bread = 27g protein.
High Protein Enchilada Scrambled Eggs (skinnytaste); 25.5g protein, 5g fiber.
Quick and Easy Breakfast Burrito Bowl (A Southern Soul); 26g protein.
High-Protein Vegan Breakfast Bowl (Kitchen Treaty); 37g protein.
Sweet Potato Breakfast Hash (Healthy Mom Healthy Family); 37g protein.
Silken Tofu Scramble (Fueling Fertility); 26g protein.

Smoothies

Two creamy strawberry gut health smoothies in glass cups with pink straws on a decorative platter with strawberries decorating it.

This creamy strawberry gut health smoothie has 22g of protein, combining strawberry kefir and yogurt. If you replace the chia seeds with hemp hearts, that would be about 30 grams of protein.

Smoothies contain ingredients which are already broken down, so they digest quicker than solid foods. However, they can be a convenient choice for those who don’t love breakfast (or don’t feel hungry for it). 

Easily consume 30 grams of protein at breakfast with a smoothie made with protein powder (usually 20g per scoop).

Recipes to try:
Chocolate Banana Peanut Butter Protein Shake from all recipes (31g protein).
Vanilla Berry Protein Smoothie by Tasty (28g protein).

Or, you could also make a smoothie bowl, like this High Fiber and Protein Chocolate Smoothie Bowl from Laura Fuentes (25g protein, 22g fiber). 

Bean and Avocado Quesadilla

High protein breakfast without eggs - bean and avocado wrap cut into slices on a cutting board.
  • 1/2 cup black beans or white beans
  • 1/2 medium avocado
  • 1 whole-wheat, low-carb tortilla
  • 1/4 cup sliced or shredded cheese
  • 1/4 cup non-fat Greek yogurt

Beans are a great source of both protein and fiber. This breakfast quesadilla contains about 30g of protein and 15 grams of fiber – depending on the amount of fiber in the tortilla!

Combine Greek yogurt and avocado with salt and pepper to taste and spread on a tortilla. Evenly distribute black beans on half the tortilla and top with cheese. Fold the tortilla in half, and put in the air fryer for 5 minutes. You could even add a little salsa for flavor.

Smoked Salmon Bagel

Smoked salmon bagel on a cutting board for a high protein breakfast with 30 grams of protein.
  • 4 oz. smoked salmon
  • 2 oz. light cream cheese
  • 1 whole wheat bagel
  • 1 Tbsp. capers
  • Fresh dill, for ganish

Slice the bagel in half, and top with cream cheese. Place the smoked salmon evenly on top, and sprinkle capers over the salmon. Garnish with fresh dill {34g of protein}. 



Here’s To Building More High Protein Breakfasts

Once you’re aware of HOW to make a high protein breakfast – it isn’t that hard to do! It’s all about understanding what you can ADD to your meals (instead of restrict).

If you’re looking to consume over 100 grams of protein per day, these breakfasts with over 30 grams of protein can help you get there easily. Hopefully, with the awareness of HOW to build a higher protein breakfast, it will come naturally so you don’t have to be obsessive about tracking your protein.

Starting the day with any of these ideas will likely keep you fuller for a longer period of time, and may reduce appetite or the need for mindless snacking.

Feel free to search “protein” on this site and you will find dozens of posts with more resources and ideas!

2 thoughts on “30+ Breakfasts with 30 Grams of Protein”

  1. My kids are grown, but this is an issue for a lot of women, getting enough protein. I saw your post on Reddit Google changes. I’m working on my website learning. I will share your blogs with my loved ones.

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