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High-protein breakfasts: 10 quick ideas with 25 g or more

By the Steadie team · Updated · 2 minute read

The short version

  • Breakfast is the meal most often light on protein.
  • Aim for about 25 g at breakfast to help with mid-morning hunger.
  • Most of these take five minutes or less.

Ten breakfasts with about 25 g of protein

Protein amounts are approximate and depend on the products you buy.

  1. Greek yoghurt bowl: 200 g Greek-style yoghurt or skyr, berries and a spoon of seeds.
  2. Eggs on toast: three eggs, scrambled or poached, on wholemeal toast.
  3. Cottage cheese toast: cottage cheese on rye with tomatoes and black pepper.
  4. Protein porridge: oats made with milk, stirred through with a spoon of Greek yoghurt.
  5. Overnight oats: oats, milk and skyr, made the night before.
  6. Smoked salmon bagel: a wholemeal bagel with soft cheese and smoked salmon.
  7. Egg muffins: eggs baked with spinach and peppers, made ahead for the week.
  8. Beans on toast plus an egg: half a tin of beans and a poached egg.
  9. Tofu scramble: crumbled tofu fried with spices and spinach.
  10. On the go: a protein milk drink and a piece of fruit.

Make it easy

Pick two breakfasts and rotate them for a couple of weeks. Keep the ingredients in every week's shop. Once breakfast is sorted, move on to lunch. See protein after a GLP-1.

Common questions

What's a quick high-protein breakfast?

Greek yoghurt or skyr with berries and seeds takes two minutes and gives around 20 to 25 g of protein.

Sources

  1. Paddon-Jones and Rasmussen. Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition and Metabolic Care, 2009
  2. Food Standards Agency: the Eatwell Guide
  3. British Dietetic Association: Medications for obesity, a guide to eating and living well (NICE-hosted resource)

This guide is general information, not medical advice. Steadie never gives advice about medication, doses or stopping treatment: talk to your prescriber, GP or pharmacist about those. In an emergency, call 999. Read how we write guides in our editorial policy.