Go beyond the usual scrambled eggs and toast with this list of high protein breakfast foods. Regardless of your diet, protein is a necessary part of nutrition and we sometimes don’t get enough of it.
We know by now that eggs and bacon are some great options for a high protein breakfast, but what about those days when you want something different to make a hearty breakfast?
This list of nutritionist-approved, high protein breakfast ideas will make your meal planning a whole lot easier.
But, diet preferences aside, a good breakfast should be balanced with healthy fats, protein, carbs and fibre. This combination will keep you satiated until lunch, unlike the quick cereals that we grab at the last minute.
Note that some of these high protein breakfast foods will contain some amount of carbs (the healthy kind). If you want a list of zero carb foods, then you can read this post.
High Protein Breakfast Foods
1- Sausages
Protein in sausages: 12g
Sausages are a delicious and versatile high protein breakfast food that you only need to reheat for a quick breakfast. Different brands have different protein content and flavours, so check the labels for added salt and added ingredients. You can choose between chicken, beef, pork, or even turkey sausages.
2- Canned Tuna
Protein Content: 25g
This low carb high protein breakfast food has become a staple in my pantry. It’s so easy to have on the go for a quick and healthy meal or to add to salads and sandwiches for a hearty breakfast.
3- Deli Chicken Slices
Protein content: 24g
Another protein-packed breakfast food that is delicious and healthy. Just ensure that it not too processed to maintain the high nutritive value.
4- Smoked Marlin
Protein in smoked marlin: 29g
Top your toast or bagel with this delicious, high protein seafood that is becoming more popular. A great accompaniment when paired with bagels, wraps, or regular toast, this high protein food will make you love having seafood for breakfast.
5- Deli Turkey Slices
Protein content: 30g
Turkey isn’t only for Thanksgiving. It contains more protein per gram than chicken and most other meats. It’s also low in fat and carbs.
6- Beef Jerky
Protein content: 30-40g
If you want a big dose of protein for a quick breakfast, then beef jerky is one of the best options. The popular cured beef treat is popularly sold and enjoyed as a healthy snack as well.
7- Breakfast Steak
Protein content: 20-24g
Steak comes in all different varieties. For a hearty breakfast that’s on the healthy side, you can choose the leaner options like top or bottom round with a lower fat content. The rule of thumb with lean cuts is to cook them quickly so that they don’t become too dry.
8- Sardines
Protein in sardines: 21g
I’ll be the first to say that this isn’t everybody’s favourite, but for a high protein breakfast, sardines cannot be overlooked. It is also cheap to purchase and great when mixed with eggs or as a toast topping.
9- Mackerel
Protein in mackerel: 20g
Another seafood option for this high protein foods roundup. You can choose mackerel that is canned or fresh for a delicious dose of protein. The fish is already oily, so try to limit your fat intake on the day you have it if you’re watching your fat intake.
10- Canned Salmon
Protein content: 24g
If preparing smoked or fresh salmon is too time-consuming, then try the canned version for a quick high protein breakfast dish.
11- Smoked Salmon
Another way to get some salmon if you’re interested in the impressive magnesium and healthy fats that this fish contains.
12- Tofu
Protein in tofu: 12g
For a meatless high protein breakfast option, tofu tops the list. The soy-based meat substitute is super versatile and also low in fat and carbs.
13- Chickpeas
Protein in chickpeas: 7g
Chickpeas are a popular source of protein but that’s not the only good thing about it. It’s also rich in vitamin B, fibre and folate which is great for your nervous system. Hummus, which is a blend of cooked chickpeas, tahini, and garlic, makes for a tasty and delicious spread.
14- Tuna Steak
Protein in tuna steak: 32g
Also referred to as the ‘chicken of the sea’, tuna is a fish lover’s dream. It is rich in omega 3 fatty acids, protein, and other valuable nutrients. It’s one of those protein sources that are perfect for the keto diet.
15- Seitan
Protein content in seitan: 25g
This is a great high protein breakfast option for vegans and vegetarians. Seitan is a protein-rich meat replacement that is made from gluten. It is perfect for a low carb, high protein breakfast and is also soy free.
16- Greek Yogurt
Protein in greek yogurt: 10g
As far as breakfast protein options go, Greek yogurt is a favourite that’s packed with healthy digestive enzymes. When paired with nuts like almonds and cashews, you can enjoy a hearty breakfast that has a wide range of nutrients.
17- Black Beans
Protein in black beans: 15g
These legumes are prized for their high protein and fibre content. Aside from filling you up at breakfast, black beans provide nutrients that help to strengthen your bones and protect the heart. That’s pretty awesome for a legume.
18- Edamame
Protein in edamame: 13g
Aside from the high protein punch that these tasty beans have, they also add a lot of fibre, vitamins and minerals to your diet. Trying different flavours is a great way to spice up an otherwise bland ingredient. Paprika and salt are two of the best things to add.
Mozzarella Cheese
Protein Content: 18g
While pizza will definitely not be recommended on this list of high protein breakfasts, mozzarella slices will not be overlooked. It’s great with salads or on toast. An omelette with a mozzarella filling might be just the thing you need for your next brunch.
20- Peanut Butter
Protein in peanut butter: 8g per 2-tbsp
Peanut butter has led the trend for healthy and convenient nut butters. While not as trendy as almond butter, which is listed below, it is still a leader in the high protein breakfast foods department. It is a great addition to smoothies and protein shakes.
If you want a low-fat peanut butter substitute, you can try peanut butter powder, which has the same protein content.
21- Almond Butter
Protein in almond butter: 6g protein in 2 tbsp
Another famous nut butter is being highlighted here, not only for the protein content but also for the huge health benefits. One thing we generally try to avoid is fat- but healthy fat is good for you, and almond butter is a great option especially if you are on a low carb diet.
22- Pistachios
Protein in pistachios: 20g
This is one of the most fun and delicious nuts that exist. They are loaded with nutrients and are easily added to granolas and other cereals or yogurt. You can even add them on the side to boost the fat and protein intake of your meal. Pistachios are also among the lowest calorie nuts.
23- Quinoa
Protein in cooked quinoa: 5g
Quinoa is high protein food that is also gluten-free. It is rich in fibre, vitamins, and it contains all 9 amino acids, which makes it one of the best plant-based protein sources for breakfast or any meal. Even though it contains less protein than some of the other options on this list, it can be easily combined with both meat and other plant-based protein sources for a healthy breakfast.
24- Eggs
Protein Content: 4-6g
I know that you know that eggs are the best high protein breakfast food. But can we still take a second to appreciate how much easier breakfast can be if you have a couple of eggs on hand? If you’re tired of the same boring egg scramble, spice things up with some different spices and fillings if you prefer omelettes.
25- Oats
Protein Content: 10g
This is one of my go-to high protein breakfast foods because let’s be real, no list is complete with it. Although higher in carbs, the protein and fibre content in oatmeal is a great breakfast (or snack) option for persons who are trying to lose weight because it does a good job of keeping you full.
High Protein Breakfast Foods
Go beyond boring oatmeal by mixing up your protein sources. You have a lot of high protein foods to choose from, so why not eat outside of your comfort zone?
If your goal is weight loss, then you definitely need to check out this list of low carb foods that you can pair with these high protein food options.
Remember that fat is also an important part of your diet so don’t exclude it- just consume the healthiest options available.