11 High-Protein Breakfast Ideas You Can Make In 10 Minutes or Less

They're quick to put together and packed with protein, so they will keep you full and energized.

Cottage Cheese Pancakes — Credit:
Rachel Marek

Starting the day with a high-protein breakfast has many benefits, according to Lauren Manaker, MS, RDN, LD, CLEC. "It helps stabilize blood sugar levels, can keep you feeling full longer, and provides the building blocks your body needs to repair and maintain tissues," she says. It also slows digestion and promotes a steady release of energy, which helps prevent unwanted cravings and that dreaded “afternoon slump.”

A benchmark for most adults is 20-30 grams of protein per meal, and breakfast is a place to get started, says Manaker. She notes that this amount is a guideline and can vary based on a person’s unique needs.

Here, we're sharing a mix of sweet and savory high-protein breakfast ideas that don't require any complicated or time-consuming prep work.

Lauren Manaker, MS, RDN, LD, CLEC, registered dietitian at Nutrition Now Counseling

Greek Yogurt Bowl With Nuts and Seeds

yogurt with walnuts and honey in pink bowl — Getty / JoaBal

Greek yogurt is a protein powerhouse, especially when compared to regular, unstrained yogurt. It’s also a blank slate—you can add anything savory or sweet. We like to keep it simple, adding a handful of nuts and seeds.

Amount of protein per serving:

6-7 ounces Greek yogurt: 15-20 grams
1 ounce mixed nuts: 4-7 grams
1 ounce mixed seeds: 6-10 grams
Total: 25-37 grams

Cottage Cheese Toast With Fruit or Vegetables

cottage-cheese bowl with avocado, tomato, and cucumber — Marcus Nilsson

“Cottage cheese is an unsung hero of the breakfast table, boasting a massive 14 grams of protein per half-cup serving,” says Manaker. Its mild flavor means it's easy to pair it with whatever strikes your fancy, whether that's a few slices of ripe tomato, some crunchy cucumber, a drizzle of olive oil, or a handful of your favorite berries.

Amount of protein per serving:

1/2 cup cottage cheese: 14 grams
Fruit or vegetable: 1-2 grams
Total: 15-16 grams

While fat and calorie content should be taken into consideration, Parmesan cheese is incredibly high in protein. One ounce boasts 10-11 grams, so even half of that (roughly two tablespoons) can add about 5 grams of protein to a meal. Consider adding it to any of the savory ideas in this list.

Protein Smoothie

If you’re looking to start the morning off on a very protein-rich note, a protein smoothie is the way to go, since you can load it up with milk, protein powder, and nut butter.

Amount of protein per serving:

30-35 gram scoop protein powder: 20-26 grams
1 cup milk: 8 grams
1 tablespoon nut butter: 3-8 grams
Total: 31-42 grams

Ultra-filtered milk can contain even higher amounts of protein, boasting up to 13 grams per cup.

Tofu Scramble

You can make a plant-powered scramble without cracking a single egg. Opt for high-protein tofu for your tofu scramble, and you’ll meet your morning protein goal, no problem.

Amount of protein per serving:

3 ounces high-protein tofu: 12-19 grams
Total: 12-19 grams

For a silky texture even more similar to scrambled eggs, swap half of the firm tofu for silken tofu. It contains less protein (still more than an egg), but has a softer, egg-like texture.

Overnight Oats With Protein Powder or Greek Yogurt

Oats are an often overlooked source of high-quality protein. When paired with Greek yogurt or protein powder (the texture is easily hidden in oatmeal), you can’t go wrong. Plus, overnight oats take minutes to make the night before and are ready to eat in the morning.

Amount of protein per serving:

1/2 cup rolled oats: 5-6 grams
1 cup milk: 8 grams
30-35 gram scoop protein powder: 20-26 grams or 6-7 ounces Greek yogurt: 15-20 grams
Total: 28-40 grams

Chia Pudding

Manaker is a big fan of adding milk to provide creamy nutrition at breakfast, and chia pudding is another great place to use it, adding to the existing fiber and protein found in chia seeds. A scoop of nut butter or a handful of toasted nuts will add even more.

Amount of protein per serving:

1 cup milk: 8 grams
1 ounce chia seeds: 5 grams
Total: 13 grams

Smoked Salmon Toast With Cream Cheese

Salmon tartine garnished with herbs and toppings on a plate — Marcus Nilsson

Just three ounces of smoked salmon delivers about 15 grams of protein, more than double that of an egg, says Manaker. Plus, “It also provides omega-3 fatty acids, which support brain health," she notes.

Amount of protein per serving:

3 ounces smoked salmon: 15 grams
1 slice whole-grain bread: 3-5 grams
1 ounce cream cheese: 2 grams
Total: 20-22 grams

Turkey Sausage With Whole-Grain Toast

“Turkey sausage offers a substantial protein boost to breakfast with less saturated fat than traditional pork options,” says Manaker. Plus, sausage cooks up in a skillet in minutes—just enough time to pop a slice of bread in the toaster.

Amount of protein per serving:

2 ounces turkey sausage: 11-14 grams
1 slice whole-grain bread: 3-5 grams
Total: 14-19 grams

Protein Pancakes

“If you crave something classic and comforting, there are many high-protein pancake mixes available on the market,” says Manaker. These mixes, often made with milk protein, mean it's easy to whip up a muscle-fueling breakfast that the whole family will enjoy in mere minutes. (If you have more time, make protein-packed pancakes from scratch.)

Amount of protein per serving:

1 serving protein pancake mix: 12-20 grams
Total: 12-20 grams

Pair protein pancake mixes with a scoop of nut butter to add another 4 grams of protein.

Breakfast Wrap With Beans and Cheese

Beans are an underrated protein source, and they also pack in a lot of fiber. Pair them with calcium-rich cheese and a whole-wheat tortilla to create a delicious grab-and-go breakfast.

Amount of protein per serving:

1/2 cup beans: 7-9 grams
1 ounce cheddar cheese: 7 grams
1 (10-inch) whole-wheat tortilla: 4-8 grams
Total: 18-24 grams

Skyr With Granola

When it comes to protein density, skyr is very similar to Greek yogurt. Top a bowl with your favorite granola, and you can add an extra 3 or so grams to the mix.

Amount of protein per serving: