A high-protein breakfast can help you stay full and energized throughout the morning. We asked dietitians to share their favorite high-protein meals that keep them satisfied until lunch.
1. Vegetable Omelet
“My favorite high-protein breakfast is a veggie omelet and a high-protein mocha. I get something savory, something sweet, and plenty of protein, fiber, healthy fats, and micronutrients to keep me energized until lunch.
Eggs are a simple way to add more protein to breakfast. They are also among the most accessible and significant sources of brain-supportive choline and antioxidants. Morning veggies help me avoid falling short on dark leafy greens (kale or spinach) and on red or orange vegetables, like bell peppers and grape tomatoes.
For a morning beverage, I add a low-sugar, high-protein chocolate milk to my coffee for a sweet treat.”—Maggie Moon, MS, RD, based in Los Angeles, CA
2. Overnight Oats
“Breakfast is a great opportunity to get in not only protein, but also fiber, which many people fall short on. I enjoy overnight oats made with Greek yogurt, milk, chia seeds, oats, and frozen berries. I like it because it’s easy to prep ahead, and I can change it up depending on what I have on hand.
Sometimes I’ll add nut butter, hemp seeds, dark chocolate chips, a little protein powder, or a drizzle of honey or maple syrup if I want it sweeter. It gives me protein, fiber, and healthy fats, so it keeps me full and energized all morning. It’s honestly one of the most filling breakfasts I’ve made.” —Lindsey DeSoto, RD, LD, based in Bay St. Louis, MS
3. Breakfast Hash
“A high-protein breakfast option I enjoy is a breakfast hash. I like it because it’s filling, delicious, and a great way to use up any leftover vegetables from the week. It is a tad time-consuming, so it may be better suited to a weekend or brunch.
My favorite breakfast hash combines sweet potatoes, spicy sausage, bell peppers, red onion, and garlic in a skillet with olive oil. You can swap the protein for ham, turkey sausage, chorizo, black beans, or ground chicken. Instead of bell peppers, you can add mushrooms, spinach, or kale. I top it with shredded cheese for extra protein or green onions for garnish.” —Kierra Brown, RD, based in Somers Point, NJ
4. Greek Yogurt With Berries, Nuts, and Seeds
“I love dairy for breakfast—it’s versatile, creamy, and a good way to swap out different nuts, seeds, or a little drizzle of honey. My go-to is 1 cup of low-fat Greek yogurt with berries, chopped toasted walnuts, and 1/2 tablespoon of flaxseeds.
The yogurt provides calcium, protein, B12, potassium, and probiotics. Berries provide fiber, vitamin C, and folate. Flaxseeds provide cholesterol-lowering fiber, omega-3 fatty acids, and lignans.
I either prepare my yogurt to eat at home, or I put it in containers to bring to work. I’ll usually add the fruit as well, but pack the flaxseeds and nuts separately so they don’t get soggy in the yogurt. Actually, I keep a supply of flaxseed meal and nuts at work so I never forget them.”—Theresa Gentile, MS, RDN, CDN, based in Brooklyn, NY
