Packed with over 20 grams of protein per serving, these high protein breakfasts are the perfect morning start to keep you satisfied through lunch. Bonus: these recipes reheat well, so cook once and you'll have breakfast all week.
30 High-Protein Breakfasts
Updated on Jun. 27, 2024
Sausage, Egg and Cheddar Farmers Breakfast
This hearty combination of sausage, hash browns and eggs will warm you up on a cold winter morning. —Bonnie Roberts, Newaygo, Michigan
1/30
2/30
3/30
Power Breakfast Sandwich
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
When you’re looking for a quick breakfast on the go, I always love to have these made and waiting in the freezer. I can grab one, pop it in the microwave and then head out the door with something nutritious. —Jolene Martinelli, Fremont, New Hampshire. Don’t forget to check out our favorite high-protein meals.
Nutrition Facts:
1 sandwich: 434 calories, 23g fat (9g saturated fat), 257mg cholesterol, 1026mg sodium, 31g carbohydrate (3g sugars, 7g fiber), 30g protein.
4/30
Homemade Pork Sausage
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
These country-style patties are so simple to prepare. You’ll never again settle for store-bought pork sausage that’s loaded with preservatives—and not nearly as good. —Bertha Bench, Mineral Wells, Texas
Nutrition Facts:
1 patty: 242 calories, 17g fat (6g saturated fat), 76mg cholesterol, 502mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 21g protein.
5/30
Salsa & Scrambled Egg Sandwiches
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Power up with a breakfast that keeps you going all morning long. In my humble opinion, this sandwich tastes so much better than anything that comes from a drive-thru! —Marcia Conlon, Traverse City, Michigan
Nutrition Facts:
2 open-faced sandwiches (calculated without sour cream): 454 calories, 24g fat (9g saturated fat), 396mg cholesterol, 1111mg sodium, 37g carbohydrate (9g sugars, 7g fiber), 25g protein.
6/30
Breakfast Burger
Total Time
55 min
Servings
4 servings
From the Recipe Creator:
My husband is big on eggs and bacon, so I wanted to merge his breakfast favorites with a grilled burger for an over-the-top treat. Topping it with my homemade blackberry jam sealed the deal. —Tina Janssen, Walworth, Wisconsin
Nutrition Facts:
1 burger: 859 calories, 49g fat (19g saturated fat), 307mg cholesterol, 1703mg sodium, 55g carbohydrate (13g sugars, 2g fiber), 45g protein.
7/30
Slow-Cooker Breakfast Casserole
Total Time
7 hours 25 min
Servings
12 servings
From the Recipe Creator:
Here's a breakfast casserole that is very easy on the cook. I can make it the night before and it's ready in the morning. It's the perfect recipe when I have weekend guests. —Ella Stutheit, Las Vegas, Nevada
Nutrition Facts:
1 cup: 272 calories, 16g fat (7g saturated fat), 242mg cholesterol, 466mg sodium, 16g carbohydrate (3g sugars, 1g fiber), 15g protein.
8/30
Mushroom & Spinach Eggs Benedict
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
There are so many ways to experiment with eggs Benedict, and this is my favorite version. The earthy flavors of mushroom and spinach blend beautifully in this new twist on an old classic. —Elizabeth Dumont, Madison, Mississippi
Nutrition Facts:
1 serving: 817 calories, 62g fat (31g saturated fat), 652mg cholesterol, 1675mg sodium, 37g carbohydrate (6g sugars, 3g fiber), 31g protein.
9/30
Ketolicious Cheesy Biscuits with Turkey Sausage
Total Time
40 min
Servings
8 servings
From the Recipe Creator:
If you’re craving serious comfort food, this sammy is for you. The keto-friendly breakfast of homemade biscuits and turkey sausage checks all the boxes! —Trisha Kruse, Eagle, ID
Nutrition Facts:
1 sandwich: 546 calories, 37g fat (12g saturated fat), 211mg cholesterol, 806mg sodium, 12g carbohydrate (3g sugars, 2g fiber), 42g protein.
10/30
Pressure-Cooker Pot Roast Hash
Total Time
1 hour 5 min
Servings
10 servings
From the Recipe Creator:
I love to cook a Sunday-style pot roast for weeknights. Make it into pot roast hash for any day of the week. —Gina Jackson, Ogdensburg, New York
Nutrition Facts:
1 serving: 429 calories, 24g fat (8g saturated fat), 281mg cholesterol, 15mg sodium, 15g carbohydrate (2g sugars, 2g fiber), 35g protein. Diabetic Exchanges: 1 starch.
11/30
Waffle Monte Cristos
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Waffles packed with turkey, ham, bacon and apricot preserves have so much sweet, smoky love going on. I use frozen waffles to save time, but have at it if you want to put your waffle iron to good use. —Kelly Reynolds, Urbana, Illinois
Nutrition Facts:
1 sandwich (calculated without syrup): 511 calories, 23g fat (10g saturated fat), 70mg cholesterol, 1163mg sodium, 57g carbohydrate (22g sugars, 2g fiber), 21g protein.
12/30
Smoked Gouda & Swiss Chard Strata
Total Time
1 hour 30 min
Servings
10 servings
From the Recipe Creator:
I shared this impressive strata with friends at their new home. For special occasions, change up the veggies and cheese. I’ve used tomatoes, spinach and cheddar. —Kim Forni, Laconia, New Hampshire
Nutrition Facts:
1 piece: 509 calories, 31g fat (14g saturated fat), 257mg cholesterol, 1055mg sodium, 28g carbohydrate (10g sugars, 2g fiber), 28g protein.
13/30
Chorizo & Grits Breakfast Bowls
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
While growing up, I bonded with my dad over chorizo and eggs. My fresh approach combines them with grits and black beans for this chorizo breakfast bowl. You can even add a spoonful of pico de gallo. —Jenn Tidwell, Fair Oaks, California
Nutrition Facts:
1 serving: 344 calories, 14g fat (5g saturated fat), 239mg cholesterol, 636mg sodium, 30g carbohydrate (4g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 medium-fat meat, 2 starch.
14/30
Chicken Broccoli Crepes
Total Time
1 hour
Servings
8 crepes
From the Recipe Creator:
When I organized food and nutrition training for our county 4-H’ers, we had cooking demonstrations representing different countries. We chose crepes for France, and everyone really loved these chicken broccoli crepes. —Deanna Naivar, Temple, Texas
Nutrition Facts:
2 each: 1104 calories, 73g fat (47g saturated fat), 409mg cholesterol, 1538mg sodium, 44g carbohydrate (10g sugars, 3g fiber), 60g protein.
15/30
16/30
Ham Steaks with Gruyere, Bacon & Mushrooms
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This meat lover’s breakfast has a big wow factor. The Gruyere, bacon and fresh mushrooms in the topping are an amazing combination. —Lisa Speer, Palm Beach, Florida
Nutrition Facts:
1 serving: 352 calories, 22g fat (11g saturated fat), 113mg cholesterol, 1576mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 34g protein.
17/30
Italian Sausage Breakfast Wraps
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
My husband leaves for work at 4 a.m., and I want him to have a healthy breakfast to start the day. I usually make half a dozen of these on Sunday and keep them in the fridge so he can grab one and go. —Dauna Harwood, Union, Michigan
Nutrition Facts:
1 wrap: 327 calories, 14g fat (5g saturated fat), 175mg cholesterol, 632mg sodium, 26g carbohydrate (4g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.
18/30
Sunny-Side-Up Herbed Tart
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
Feel free to be creative with this versatile egg tart. Try Canadian bacon or ham as the meat ingredient, and add toppings such as thyme, chopped spinach or goat cheese.—Diana Neves, Lafayette, California
Nutrition Facts:
1 each: 585 calories, 40g fat (13g saturated fat), 305mg cholesterol, 893mg sodium, 37g carbohydrate (1g sugars, 5g fiber), 21g protein.
19/30
Goat Cheese & Ham Omelet
Total Time
20 min
Servings
1 serving
From the Recipe Creator:
As a busy working mom, my breakfast needs to require minimal prep. I often combine the egg mixture beforehand and refrigerate it overnight. Then all I have to do in the morning is heat up my skillet. My favorite part is the goat cheese filling, which gets nice and creamy from the heat of the omelet. —Lynne Dieterle, Rochester Hills, Michigan
Nutrition Facts:
1 omelet: 143 calories, 4g fat (2g saturated fat), 27mg cholesterol, 489mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
20/30
Ham & Collards Quiche
Total Time
55 min
Servings
6 servings
From the Recipe Creator:
I love quiche and wanted to make something that incorporates my southern roots. With eggs, cheese, ham and nutritious collard greens in a flaky crust, it’s a complete meal. —Billie Williams-Henderson, Bowie, Maryland
Nutrition Facts:
1 piece: 457 calories, 31g fat (15g saturated fat), 240mg cholesterol, 766mg sodium, 23g carbohydrate (4g sugars, 1g fiber), 21g protein.
21/30
Chorizo and Eggs Ranchero
Total Time
35 min
Servings
2 servings
From the Recipe Creator:
For a festive Mexican breakfast, we do chorizo and huevos rancheros. Add refried beans and cheddar, and serve everything in bowls made of tortillas. —Paul Williams, Fort Mohave, Arizona
Nutrition Facts:
1 tortilla bowl: 675 calories, 37g fat (13g saturated fat), 436mg cholesterol, 1728mg sodium, 44g carbohydrate (3g sugars, 5g fiber), 37g protein.
22/30
Cheese Grits & Sausage Breakfast Casserole
Total Time
1 hour 10 min
Servings
12 servings
From the Recipe Creator:
I can't resist this breakfast casserole. It brings all of my favorites into one dish: creamy grits, tangy cheese, rich eggs and flavorful sausage. It's the perfect alternative to traditional breakfast casseroles. —Mandy Rivers, Lexington, South Carolina
Nutrition Facts:
1 piece: 496 calories, 35g fat (17g saturated fat), 201mg cholesterol, 1173mg sodium, 17g carbohydrate (4g sugars, 1g fiber), 28g protein.
23/30
Loaded Huevos Rancheros with Roasted Poblano Peppers
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
This is a unique but tasty version of huevos rancheros. It’s similar to a cowboy hash, as the potatoes take the place of the corn tortillas. —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
1 serving: 426 calories, 26g fat (10g saturated fat), 251mg cholesterol, 1114mg sodium, 20g carbohydrate (2g sugars, 3g fiber), 24g protein.
24/30
What’s in the Fridge Frittata
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Great for a last-minute breakfast, brunch or lunch, this special frittata has a combination of crab and Swiss cheese that my guests rave about. I also like to use sausage and cheddar cheese with asparagus. —Deborah Posey, Virginia Beach, Virginia
Nutrition Facts:
1 wedge: 215 calories, 13g fat (4g saturated fat), 361mg cholesterol, 265mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
25/30
Monte Cristo Casserole with Raspberry Sauce
Total Time
50 min
Servings
10 servings (1-3/4 cups sauce)
From the Recipe Creator:
My husband likes the ham and cheese sandwich known as the Monte Cristo. I based this casserole on the sandwich, and it makes a terrific brunch dish. —Mary Steiner, Parkville, Maryland
Nutrition Facts:
1 piece with about 3 tablespoons sauce: 476 calories, 17g fat (8g saturated fat), 167mg cholesterol, 906mg sodium, 55g carbohydrate (29g sugars, 3g fiber), 25g protein.
26/30
Potato Sausage Frittata
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
With sausage, bacon, eggs and potatoes, this frittata is one hearty meal! Although I double the recipe for my large family, we never have any leftovers. As good as this dish is, you can experiment to customize it for your family. Try using ham, bell peppers, chorizo—the sky’s the limit!
Nutrition Facts:
1 piece: 518 calories, 39g fat (13g saturated fat), 430mg cholesterol, 1213mg sodium, 16g carbohydrate (3g sugars, 2g fiber), 25g protein.
27/30
Asparagus and Red Pepper Frittata
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
What a tasty way to start a morning! This frittata is enriched with asparagus, potatoes, peppers, herbs and a wonderful blend of cheeses. Serve with a side of seasonal fruit. —Toni Donahue, Westerville, Ohio
Nutrition Facts:
1 wedge: 371 calories, 21g fat (7g saturated fat), 370mg cholesterol, 692mg sodium, 24g carbohydrate (3g sugars, 2g fiber), 22g protein.
28/30
Ham and Avocado Scramble
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
Hearty ham, creamy avocado and a hint of garlic—this winning egg dish has all the makings for a breakfast, lunch or dinner. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
1 cup: 407 calories, 31g fat (13g saturated fat), 475mg cholesterol, 789mg sodium, 8g carbohydrate (2g sugars, 3g fiber), 26g protein.
29/30
Breakfast Tortas
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Wondering how to make tortas? My hubby likes these ciabatta rolls served with pickled jalapenos. Try substituting leftover taco meat, ham, grilled steak or chicken for the bacon. This one’s a guaranteed crowd-pleaser. —Carolyn Kumpe, El Dorado, California
Nutrition Facts:
1 each: 677 calories, 24g fat (8g saturated fat), 244mg cholesterol, 1279mg sodium, 94g carbohydrate (8g sugars, 8g fiber), 28g protein.
30/30
Coconut-Granola Yogurt Parfaits
Total Time
40 min
Servings
8 parfaits plus 2-1/2 cups granola
From the Recipe Creator:
I prepare homemade granola ahead of time—it makes these yogurt treats special. —Julie Merriman, Seattle, Washington
Nutrition Facts:
1 parfait: 440 calories, 15g fat (8g saturated fat), 7mg cholesterol, 236mg sodium, 64g carbohydrate (45g sugars, 5g fiber), 20g protein.
