25 high-protein breakfast ideas – Diet Doctor

Whether you eat breakfast at the crack of dawn or when the sun is high in the sky, if you make it a high-protein meal, you’ll set yourself up for the rest of the day.

By eating more protein, you’ll be more apt to lose weight and body fat while retaining muscle and keeping your metabolism high.

This practical guide gives you lots of tips and ideas for delicious high-protein breakfasts that include much more than ham and eggs.

At the end of this guide, we’ll briefly explain the scientific evidence about why you should prioritize protein at the start of your day and we’ll link to key research citations.

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High protein defined

Diet Doctor defines a high-protein breakfast as one that provides at least 25 grams of protein per serving and has a protein percentage of 25% or higher.

The protein percentage tells you how much of a food’s calories come from protein as opposed to fat and net carbs. The higher the percentage, the more protein-dense the breakfast (and the more protein and satiety for the fewest calories, too).

Depending on your height and your goals for weight loss or for reducing body fat, you may want to eat 30 to 40 grams of protein at each meal if you are an average-sized woman and 35 to 50 grams if you are an average-sized man.

Refer to this chart to find your suggested daily minimum protein target based on your height.

Minimum daily protein target

Height Women Men
Under 5’4″ ( < 163 cm) 90 grams 105 grams
5’4″ to 5’7″ (163 to 170 cm) 100 grams 110 grams
5’8″ to 5’10” (171 to 178 cm) 110 grams 120 grams
5’11” to 6’2″ (179 to 188 cm) 120 grams 130 grams
Over 6’2″ (188 cm+) 130 grams 140 grams

If you are just starting out eating a higher protein diet, you can increase your protein grams and percentage slowly to see how you feel and how your body responds.

In each of the recipes in this guide, we provide the protein amount in grams per serving and the protein percentage per serving.

We have included a few options that are just below a protein percentage of 25% for variety and to allow more choice for those who want to increase protein slowly.

Whatever the recipe, if you want to add more protein, add an extra egg white, or serve a side dish of another high-protein food. Try adding sliced ham, bacon, cheese, yogurt, cottage cheese, smoked salmon, or another protein source like dairy, meat, fish, or legumes. Serve any of those on a bed of veggies or greens.

Instead of just coffee, tea, or water, if you want a higher protein drink to go with your breakfast, try our dairy-free keto latte, which blends a whole egg and coconut oil into your morning cup of coffee. That’s an extra 6 grams of protein.

On a final note, many people like to do time-restricted eating or intermittent fasting, eating only two meals a day, often just lunch and dinner. If that is your preferred pattern, aim to get even more protein in your first meal of the day — at whatever time you eat it — so that you meet your daily protein targets over your two meals.

Let’s get started.

Egg recipes

Eggs are nature’s impeccable packets of protein perfection. They’re versatile, affordable, nutritious, and delicious. They can be quick and simple to make. You can’t go wrong with eggs.

A large egg has about 6 grams of protein. To reach a high-protein target, women should eat at least three eggs and men eat four eggs at a sitting, along with another source of protein.

But it’s your choice how you cook them: boiled, poached, fried, scrambled, baked, or cracked into a new recipe.

Did you know that Diet Doctor has more than 80 egg recipes? You’re sure to find ones you like if you scroll through the many possibilities.

Here are nine delicious high-protein egg recipes to whet your breakfast appetite:

  1. High-protein breakfast with eggs, ham, and spinach:
    What could be simpler? Three fried eggs (or four if you’re a guy) sunny-side up, or any way you like them. They’re served with a couple of slices of fried Canadian bacon (also called back bacon, or rashers in the UK). The side of steamed spinach adds lots of fiber and nutrients. Protein: 31 grams; Protein percentage: 33%
  2. Jill’s cheese encrusted omelet:
    A perennial Diet Doctor favorite, this omelet’s crispy outer crust made of cheese takes this recipe to the next level. Protein: 39 grams; Protein percentage: 26%
  3. Keto capresse omelet:
    Another omelet? Ah, but this vegetarian one is so different! Showcasing eggs’ versatility, this recipe combines soft mozzarella, fresh basil, and tomatoes in a pizza-style, open-face presentation. A completely different omelet experience. Protein: 33 grams; Protein percentage 25%.
  4. Everything-but-the-bagel omelet
    What? Another omelet? But with such a different flavor with its deli turkey, bacon, cream cheese and sun-dried tomatoes. Protein 35 grams: Protein percentage 30%.
  5. Capicola egg cups:
    Thin slices of capicola ham line a muffin tin and create the ideal crispy cup to hold these cheesy baked eggs. Make them Sunday to have a fast breakfast option to reheat during the week. Protein (for three egg cups): 36 grams; Protein percentage: 32%
  6. Keto egg muffins:
    Here’s another great breakfast dish to make on a Sunday and warm up for fast breakfasts during the week. They freeze well, too. Protein (for three muffins): 39 grams; protein percentage: 30%
  7. Keto baked eggs:
    Ground beef, turkey or pork — cooked with tomatoes, cheese, and topped with an egg — makes a hearty, filling breakfast dish. Protein: 41 grams; Protein percentage: 32%
  8. Low-carb bacon and kale with fried egg
    The sauteed kale, plus six slices of crispy bacon add 24 grams of protein to this dish. Fast and filling. Protein: 30 grams; Protein percentage: 32%
  9. High-protein turkey bacon breakfast burger
    Call this dish the “hungry man breakfast!” A turkey or beef burger is combined with bacon, an egg, cheese, and tomato. Protein: 59 grams; Protein percentage: 37%.

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