20 Protein-Rich Breakfast Options for a Healthy Start to Your Day

Starting your day with a protein-rich breakfast can have many benefits, including improved muscle health, weight loss, and better blood sugar control. However, it can be challenging to hit your protein goals in the morning. That's why we've compiled a list of 20 affordable and nutritional breakfast options featuring eggs, Greek yogurt, and nut butter - all excellent sources of protein.

Scrambled Eggs

Affordable and a classic protein-rich breakfast food, scrambled eggs are an easy go-to in the morning. This top-rated recipe uses half-and-half and herbs to elevate this breakfast staple, providing 6 grams of protein per egg.

Breakfast Burrito

For a self-contained, protein-packed meal that is ideal for busy commuters, a breakfast burrito is a great choice. This delicious variation contains a balance of meat, veggies, eggs, and egg whites, packing just over 20 grams of protein per burrito, with ideas for vegetarian and gluten-free modifications.

Plant-based Protein Bowl

This five-minute vegan plant-based bowl is protein-packed and delicious. Made with oats, soy milk, nuts, and seeds, it's packed with 23 grams of protein per serving, making it a perfect high-protein option, regardless of dietary restrictions.

Veggie Omelet

This vegetarian-friendly omelet is filling and loaded with protein. With a cup of veggies and 36 grams of protein per serving, thanks to eggs and egg whites, this omelet will keep you fueled throughout the morning.

Shakshuka

This North African poached egg dish is a breakfast classic in Israel. BBC Good Food's healthy version packs a protein punch while also including plenty of vegetables, such as red onion, red pepper, and cherry tomatoes.

Protein Smoothie

Smoothies make for a quick, healthy, and cheap protein delivery system, providing an easy way to start your day. This recipe includes protein powder, milk, Greek yogurt, and fruit, boosting your protein intake with 21 grams of protein per serving. Customize it with your favorite additions for a nutritious boost!

Avocado Toast

Avocado toast is a low-cost, healthy way to get a protein boost, particularly when you add an egg. Have two pieces to get 24 grams of protein in the morning for sustained energy throughout the day.

Homemade Egg Bites

This Starbucks copycat recipe lets you enjoy high-protein, low-carb egg bites without spending $5 for a breakfast sandwich. Meal prep these up and keep them in the fridge or freezer for a quick and easy breakfast on the go that has just over 12 grams of protein per serving.

Protein-Packed Yogurt Bowl

This recipe includes protein powder, Greek yogurt, and peanut butter, making it an ideal choice for those looking for a high-protein breakfast. With over 40 grams of protein per serving, you'll start your day with plenty of healthy fats and calcium for strong bones.

Cottage Cheese Breakfast Bowls

Budget Bytes has six inexpensive and protein-packed cottage cheese breakfast bowl recipes for you to try. These recipes range from savory to sweet, some based on fruits, and others turn to vegetables and eggs. It's never been easier to get your protein for breakfast.

Kale and Hemp Seed Smoothie

This vegan and gluten-free smoothie recipe accommodates a wide range of diets, and the clean ingredients make it an excellent choice for a protein-packed breakfast. Kale and hemp seeds provide the protein in this five-minute smoothie recipe.

Lox Bagel

Loaded with cream cheese, cucumbers, and capers, this protein-focused breakfast is an excellent source of heart-healthy omega-3 fatty acids. The lox bagel is high in calories and fat, but using low-fat schmear can help address those concerns.

Protein Bagels

Make your breakfast sandwich with homemade protein bagels infused with Greek yogurt, each containing a whopping 11 grams of protein. You'll never have to opt for high-protein fast food again!

Protein-Packed Frittata

Throw everything in - vegetables, meats, and cheeses - and end up with a filling breakfast on the cheap. This recipe, packed with egg whites, cottage cheese, and turkey bacon, aims to provide as much protein as possible and will keep you energized all day long.

Chia Seed Pudding

Add chia seeds to your list of protein-packed superfoods! Chia seeds are nutritious powerhouses packed with protein, fiber, and omega-3 fatty acids. Try this pudding for a delicious and protein-rich breakfast alternative.

Rancheros-Style Eggs

This Mexican breakfast is hearty and full of protein, featuring eggs, beans, and avocados, and it's traditionally served to ranchers after morning work. It's a perfect choice for those looking for a filling protein-rich breakfast.

Hard-Boiled Eggs

As easy as they are to make, hard-boiled eggs are portable, affordable, and each one comes with 6 grams of protein. They save for up to a week in the refrigerator, making them perfect for time-poor commuters looking to avoid high-protein fast food and start their days right.

Protein Oatmeal

Kickstart your morning with this thick, creamy protein oatmeal recipe. The breakfast is loaded with over 30 grams of protein, featuring a perfect balance of filling and nutritious ingredients, ideal for busy weekdays.

Protein Pancakes

These fluffy pancakes might be an unexpected addition to the list, but thanks to two scoops of whey protein and Greek yogurt, they pack 32 grams of protein per serving. Choose your healthy toppings, like peanut butter or a homemade compote, for a perfect protein-rich start to your day.

Note: Nutritional information varies for each recipe. We have pulled the information directly from each recipe when available to provide an approximation of the nutritional information per serving.

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