If you know you need to eat more protein but aren’t sure how to go about it, breakfast is a good place to start. Eating a sizeable portion of your daily protein goal first thing not only ticks a box early, but it also helps curb energy slumps, sugar cravings, and sluggishness later in the day.

Current guidelines recommend around 1.2 to 1.6 g per kilogram of body weight, but this number can change depending on your age and lifestyle. For example, if you strength train regularly or have an active job, this number may increase. If you’re older and more sedentary, it’ll decrease.

The benefits of eating a high-protein breakfast

“Eating a healthy portion of protein for breakfast can help balance blood sugar and energy,” says nutritionist and founder of supplement brand Artah, Rhian Stephenson, who tends to recommend closer to 1.2 g of protein per kilogram of bodyweight to her clients. “Plus, studies have shown that front-loading your day with adequate protein improves satiety and decreases appetite throughout the day.”

To build muscle, how many grams of protein should I eat for breakfast?

Generally, nutritionists recommend aiming for 25 to 30 g of protein per meal. While no conclusive evidence exists to indicate that eating more than that is fruitless, it’s uncertain whether the body can absorb and utilize more than 35 g of protein in one sitting.

To build muscle, focus on eating enough protein throughout the entire day, not just at breakfast. That may look like a high-protein breakfast, lunch, and dinner, with higher-protein snacks peppered in throughout the day. The exact number of grams of protein will be dependent on your age, activity level, current body weight, and height. Usually, this means aiming for the upper limit of protein intake, around 1.5 to 2 g per kilogram.

Muscle growth also relies on appropriate time under tension (strength training, bodyweight training, and load-bearing exercise), along with adequate rest and sufficient nutrient intake.

Savory vs. sweet high-protein breakfast options

Both savory and sweet breakfasts can be high in protein. For example, high-protein pancakes (sweet) and an egg white frittata (savory) are both great options. Switching between the two will likely keep you more consistent, given the variety. With both types, remember to focus on the gold standard combination of protein, fiber, and fat. This will keep you feeling fuller for longer and support cognitive, hormonal, and digestive function.

High-protein egg-free breakfast recipes

Not an egg person? Thankfully, there are plenty of egg-free high-protein breakfast ideas, such as Greek yogurt bowls, protein shakes and smoothies, tofu scramble, or dishes containing skyr or cottage cheese. For meat eaters, chicken or turkey sausages are also great lean protein options.

Now, here are four simple, high-protein breakfast ideas to incorporate into your morning routine.

High-protein yogurt bowl

Nutritionist and functional medicine practitioner Farzanah Nasser eats this high-fiber, high-protein breakfast most mornings. “This recipe hits 30 g of protein and 13 g of fiber, which is almost half of the daily recommended amount. It also contains two sources of probiotics (which help maintain a healthy gut microbiome), and will keep you full until lunchtime—no energy crashes in sight.”

Ingredients

• 150 g 0% fat Greek yogurt
• ¼ to ½ cup kefir
• 20 g shelled hempseed
• 20 g ground flaxseeds
• 1 tsp chia seeds
• 1 heaped tsp oats
• 1 heaped tsp almond butter
• Fruit of choice
• Optional: honey

Method

1. Add the Greek yogurt, kefir, hempseed, flaxseeds, chia seeds, and oats into a bowl and mix well.
2. Top with your fruit of choice (Nasser likes one kiwi fruit) and a drizzle of almond butter and honey.

High-protein spinach scramble

“This satisfying breakfast is quick to make and provides a healthy dose of protein to start the day,” says Lingo by Abbott’s resident nutritionist, Sophie Bertrand. “Eggs are rich in a variety of nutrients, including vitamins A, B12, E, as well as choline, zinc, and selenium. The spinach adds beneficial antioxidants and fiber, too.”

Ingredients

• 3 large eggs
• ¼ cup low-fat cottage cheese
• ½ cup fresh spinach
• 1 tsp olive oil
• Salt and pepper to taste
• Optional: 1 tbsp chia or hemp seeds

Method

1. Heat a pan over medium heat and add the olive oil.
2. Crack the eggs into a bowl and whisk them until the yolks and whites are well combined.
3. Pour the eggs into the pan and cook, stirring gently, until they begin to set but are still slightly runny.
4. Add the cottage cheese and spinach to the eggs and continue cooking, stirring occasionally, until the eggs are fully scrambled and the spinach has wilted.
5. Season with salt and pepper to taste, and sprinkle in chia or hemp seeds if using.
6. Serve immediately and enjoy.

High-protein peach smoothie

“This peach smoothie not only delivers more than 30 g of protein—thanks to the protein powder—but the hemp seeds and nut butter support everything from blood sugar balance to muscle recovery and neurotransmitter health,” says naturopathic nutritionist and hormone specialist Jessica Shand. “The maca root powder helps with energy and hormone balance, while the bee pollen supports immunity, and the fruit is rich in antioxidants.”

Ingredients

• 200 ml organic kefir
• 50 ml unsweetened almond milk
• 1 scoop protein powder
• 1 tsp maca powder
• 1 tbsp bee pollen
• 1 peach
• 1 cup frozen raspberries
• ½ cup frozen avocado
• ½ cup frozen mango
• 2 tbsp hemp seed
• 1 tbsp nut butter

Method

1. Add all ingredients to your blender and blitz until smooth.

High-protein vegan eggs on toast

“Tofu is a minimally processed product made from soybeans and is an excellent source of protein with good amounts of all nine essential amino acids,” explains plant-based nutritionist Rohini Bajekal. “This recipe is also rich in herbs and spices, which are the most antioxidant-rich of all food groups. When you use them in dishes, it tends to reduce the desire for excess salt, oil, and sugar.” This recipe pairs well with sourdough or rye bread, says Bajekal, but you could also pop it into a wrap for a portable version.

Ingredients

• 150 g firm tofu (15g protein
• 50 g chickpea flour (10g protein)
• 30 g spinach (1g protein)
• 2 tbsp nutritional yeast (4g protein)
• 1 slice wholemeal bread (3g protein)
• ¼ avocado
• 1 tbsp olive oil
• ½ small onion, diced
• ¼ bell pepper, diced
• ½ tsp turmeric
• ¼ tsp paprika
• ¼ tsp cumin
• Optional: ¼ tsp black salt
• Salt and pepper to taste
• Fresh herbs such as basil, for garnish

Method

1. Mix the chickpea flour with 60 ml water, salt, and 1 tbsp of nutritional yeast to make a batter.
2. Cook this batter in a small pan like a pancake until set on both sides.
3. In another pan, sauté the onion and bell pepper in olive oil until soft.
4. Crumble tofu into the pan, add turmeric, cumin, paprika, black salt, and remaining nutritional yeast.
5. Cook for 5 minutes, add spinach, and cook until wilted.
6. Toast bread and top with mashed avocado.
7. Serve tofu scramble over the chickpea pancake with avocado toast on the side and garnish it with fresh herbs.

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