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25 Grams of Protein at Breakfast

I’m enjoying talking about wellness topics that can apply to nearly everyone, and getting more protein at breakfast (aiming for 25 grams of protein at breakfast) is one of those topics!

Many of us fall short of protein at breakfast, so hopefully these high protein breakfast ideas can help keep you nourished, full and energized for the day.

breakfast egg pizza on blue plate

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How much protein should I eat at breakfast?

This is a common question among clients I work with.

Per readers’ recommendations, I’ve decided to start with suggestions for getting 25 grams of protein at breakfast.

This is a great goal for most, but may need to be catered for specific groups, such as pregnancy, lactation and athletes.

Furthermore, I’ll add that most of us get enough protein but NOT at breakfast. This is often a non diet resolution I work with on clients, because we can learn to incorporate more protein at breakfast from a self-care perspective.

Many dietitians preach the importance of breakfast. If you’re wondering what a dietitian eats in a day, a balance of protein at each meal is part of it!

turmeric oatmeal in white bowls topped with raspberries, apple slices and pumpkin seeds

However, adding more protein in at breakfast is something I work with many clients on. A high protein breakfast for pregnancy is very important.

It has its challenges, as some clients are vegan, some are dairy-free, etc.

But, vegan breakfast meal prep can be similar to any other breakfast, just swapping out certain ingredients.

We still want to get veggies in wherever we can, too!

Why You Want a High Protein Breakfast

The reason we focus on a high protein breakfast is because we want to start our day with a strong tone.

Protein is an essential part of the satiety equation. It’s actually an ironic macronutrient because in general, Americans have no shortage of protein in their diets.

The typical diet should be about 15-30% protein.

But the truth of the matter is, many individuals, especially women, aren’t getting ample protein. We are on the other side of the equation.

eggs in carton with yolk

And protein for athletes is of even more importance.

Many people also save all of their protein for dinner, or a large meal. When instead, we want to spread it out throughout the day.

And getting a protein rich breakfast is part of that equation.

These examples of performance plates do a great job of visually showing you how to do that.

USOC easy training day performance plate

Each meal should include some sort of protein and it’s a creative equation to figure out how to fit it in.

So here are some of my top high-protein breakfast options with about 25 grams of protein. And there are plenty of high protein breakfasts without eggs as well.

High Protein Breakfast Ideas

If you try some of these high protein breakfast recipes consistently, I’m sure your blood sugar and cravings will stay more stable throughout the day, and you’ll feel better overall.

Oatmeal with Nuts/Seeds 

Oatmeal is a wonderful platform for adding any and all toppings. Best of all, you can meal prep oatmeal in so many different ways to work for your lifestyle.

oatmeal with fruit and peanut butter and toppings

Here are some of my favorite recipes:

Another basic outline is:

  • 1/2 cup oatmeal – 5 grams
  • 1/2 cup 2% milk – 4 grams
  • 1 tbsp chia seeds – 3 grams
  • 1.5 tbsp peanut butter or almond butter- 6 grams
  • 2 tbsp hemp seeds – 7 grams
  • 1/2 banana, 1/2 cup blueberries, cocoa nibs – there is negligent protein in fruit, but great for antioxidants and micronutrients, like magnesium!

Total: 25 grams

You could also cook an egg into your oatmeal or top with yogurt! Another strategy is adding protein powder to oatmeal.

chocolate baked oats in white baking pan with serving size in white bowl topped with peanut butter and raspberries

Overnight Oats

If you’re not a fan of hot oats, overnight oats are an easy way to add more protein to breakfast and give a different texture and flavor.

I love them in the warm summer months because it’s a cool, on-the-go option.

These lemon blueberry overnight oats are light and airy, and give you more than 30 grams of protein!

Also, if you want more protein without protein powder, try cherry overnight oats or cottage cheese overnight oats.

lemon blueberry overnight oats in mason jar on white counter

Cookie dough overnight oats are just a favorite among those with a sweet tooth!

Egg Breakfast Sandwich

Many of us probably use eggs to reach 25 grams of protein at breakfast. Here’s the protein breakdown of an egg breakfast sandwich.

  • 2 eggs – 12  grams
  • 2 pieces whole grain toast – 5-6 grams (you could also go for a whole grain english muffin or whole wheat wrap. Remember, whole grains have protein!)
  • 1 slice cheese – 6-8 grams
  • 1 cup spinach – 1-2 grams

Optional (vegan or vegetarian) add in’s: beans, lentils, plant-based cheese, nutritional yeast or tofu. It’s also easy to add breakfast veggies to this sandwich.

Total: 24-27 grams

breakfast sandwich with eggs and cheese

Yogurt Bowl

Yogurt is one of my favorite ways to get protein or add protein to oatmeal, etc. It’s also rich in probiotics for gut health, and can offer calcium and Vitamin D!

  • 1 cup plain greek yogurt (or cottage cheese) – 23 grams (can be up to 30 with cottage cheese!)
  • 3/4 cup blueberries – negligent but it offers fiber
  • 1/2 banana – negligent but it offers fiber
  • 1 tbsp peanut butter – 4 grams (or 1 oz nuts/seeds, or all of the above!)
  • You could also add a peach donut in there for more flavor and protein!

Total:  27+ grams

yogurt bowl topped with fruit and seeds

Protein Smoothie

A smoothie or smoothie bowl (I love this strawberry banana smoothie bowl) is a great way to get more protein and fruits/veggies!

Here’s a basic recipe

  • 1 scoop protein powder: 20-25 grams, depending on brand
  • 1 cup dairy milk – 8 grams (or non dairy milk, 0 grams)
  • 1/2 cup frozen blueberries, banana, spinach – negligent
  • 1 tbsp chia seeds – 3 grams
  • 1 tbsp hemp seeds – 3 grams

Load it up with any toppings!

We also love any and all greek yogurt smoothies and this peanut butter coffee smoothie.

Total: 30+ grams

Smoothie Bowl with 25 grams of protein

There you have it. It’s actually quite easy to get to 25 grams, it just takes a little bit of prep.

Also, I can’t stress enough how always having chia seeds/hemp seeds/pumpkin seeds on hand adds a punch of nutrition in seconds, and relying on any pantry staples to make it easier.

  • You can add them to these sheet pan kodiak cakes – enjoy a couple with a scoop of protein powder mixed in to get to 25 grams!

Just make sure to think about protein at each meal and snack (plenty of ideas for healthy athlete snacks and protein balls) and you’ll be in a better place.

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  1. Thank you!
    This is one of the most helpful Blog posts I have ever seen. I never really thought
    about how much protein I was getting with my breakfast foods. Now I have a target to shoot for.

  2. I’ve seen this and read this in several places, Sarah – Thank you for sharing a variety of ways to a hieve 25 grams!