A breakfast with some protein in it tends to keep you full until lunch. These 7 easy breakfast ideas are built around ingredients that naturally have plenty of protein: eggs, beans, chickpeas, yogurt and nuts. There are cooked breakfasts for slower mornings, a no-cook option you can make the night before, and grab-and-go ideas for busy weekdays. We have not listed exact protein numbers, because they depend on your portion and the brands you use.
Quick picks: on a weekday, egg bhurji toast takes 20 minutes. At the weekend, make shakshuka. With no cooking, the chickpea salad on toast.
1. Shakshuka With Feta
Eggs gently poached in a spiced tomato and pepper sauce, finished with feta. Great for a slow weekend breakfast.
About 35 minutes
Get the recipe2. Huevos Rancheros Bowl
Eggs with beans and a quick tomato salsa: two protein sources in one bowl.
About 25 minutes
Get the recipe3. Masala Egg Bhurji Toast
Indian-style spiced scrambled eggs with onion, tomato and chilli, piled on toast.
About 20 minutes
Get the recipe4. Chickpea Salad on Toast
Mashed chickpeas with lemon and dill on toast: a plant-based, make-ahead option. Use Greek yogurt in the dressing for extra protein.
10 minutes, no cooking
Get the recipe5. Turmeric Banana Oat Bowl
A warm oat bowl ready in 12 minutes. Stir in a spoon of Greek yogurt or nut butter to make it more filling.
About 12 minutes
Get the recipe6. Peanut Butter Energy Bites
For mornings when you eat on the way out of the door. Pair two bites with a glass of milk or a yogurt.
Make a batch on Sunday
Get the recipe7. Mango Lassi
A yogurt-based drink for busy mornings. Use thick Greek yogurt for more protein.
5 minutes
Get the recipeEasy ways to add protein to any breakfast
- Add an egg: a large egg has about 6 g of protein.
- Swap regular yogurt for thick Greek yogurt in smoothies, lassi and oat bowls.
- Stir a spoon of peanut butter or a handful of nuts and seeds into oats.
- Spread hummus on toast instead of butter.
- Keep cooked beans or chickpeas in the fridge to add to eggs and wraps.
Questions
What counts as a high-protein breakfast?
There is no single official number, but many people aim for around 20 g of protein at breakfast. Two or three eggs, a bowl of Greek yogurt, or eggs with beans will get you close.
What are good high-protein breakfasts without eggs?
Greek yogurt bowls, chickpea salad on toast, hummus on toast, oats made with milk and topped with nut butter, and smoothies made with Greek yogurt.
Can I make a protein breakfast ahead?
Yes. Energy bites, the chickpea salad and overnight oats all keep in the fridge for several days, so breakfast is ready when you are.
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