20 High-Protein Breakfast Recipes in 10 Minutes (2024)

FAQs

How to get 20 grams of protein at breakfast? ›

Probably the easiest way to make sure you're getting close to 20 grams of protein at breakfast is to get two eggs on your plate. Omelets are a great way to make sure you're not only getting the benefits of protein, but also packing in the veggies and fiber you need.

Here are a few examples of high-protein breakfasts that can help you lose weight: Scrambled eggs: with veggies, fried in coconut oil or olive oil. An omelette: with cottage cheese and spinach (my personal favorite). Stir-fried tofu: with kale and dairy-free cheese.

There are a variety of ways you can add protein to your breakfast; some of the best protein-rich breakfast ingredients are eggs, nuts, nut butter, beans, and cheese. Whether you're a savory food lover or you have a sweet tooth, there's a protein-rich breakfast option for you! U.S. Department of Agriculture.

Eggs, yogurt and nuts or seeds are great sources of protein. Add vegetables. Greens may not be your go to breakfast option, but there are many ways to incorporate veggies into this meal. Try scrambled eggs with spinach and mushrooms or an omelet with bell peppers and onions.

The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day, and following it with 30 minutes of light exercise. It is rooted in sound science, and it could be a good way to increase your capacity to burn fat, while keeping lean muscle.

Adding a scoop of protein powder to your oatmeal or smoothie can also help you reach your protein goals. Another way to get 30 grams of protein for breakfast is to combine different protein sources. For example, a breakfast sandwich with eggs, cheese, and turkey bacon can provide you with up to 30 grams of protein.

"Eggs are a great source of complete protein, which will help balance that morning blood sugar response while also helping keep your lean muscle mass fueled for a metabolism boost," says Ricker. "Eggs mixed with some high-fiber veggies are fabulous for getting that flat stomach."

The rule includes eating 30 grams of protein within 30 minutes of waking up in the morning and then doing 30 minutes of low-intensity exercise.

“After a high-protein breakfast, your blood sugar can remain low for up to four hours,” says Picano. By contrast, starting the day with refined carbs sends your blood surging—and quickly crashing, leaving you feeling tired and hungry. Protein also keeps you feeling fuller and more satisfied after your morning meal.

What is the healthiest breakfast meat? ›

There's more than one way to add healthy meat to your breakfast rotation. When in doubt, aim for whole meats like ground turkey, ground pork, ground beef, chicken or salmon over processed meats like bacon and sausage. This will help to limit your consumption of added salt, sugar, and preservatives.

Two eggs provide 12 grams of protein while three tablespoons of hemp seeds provide 10 grams; together they easily provide one-third of your daily protein needs. Other healthy high-protein breakfast foods include: Low-fat Greek yogurt. Whole wheat bread with nut butter.

50 Grams Per Meal

Breakfast: Two-egg omelet with veggies of your choice and 1 ounce of cheddar. 1 cup of low-fat Greek yogurt with 1/2 cup of raspberries. 1 ounce of almonds.