Breakfast Foods to Help You Eat More Protein

Raise your hand if you’ve ever reached for a snack an hour after breakfast or felt sluggish before lunch. For a fueled-up morning, the missing piece might be protein. Because it takes longer to digest, protein can help keep you full longer, and Cleveland Clinic notes that “our bodies need protein to form muscle, transport nutrients, and build and repair tissue.” To start your day strong, we’re rounding up top breakfast foods, smart prep ideas, and easy recipes for a more nourished morning. 

Top Breakfast Foods With Protein

To get extra protein, build your breakfast around these foods. 

🥚Eggs and Egg-Based Dishes

One large egg offers about 6g of protein, and can be cooked in myriad ways from scrambled to make-ahead muffin cups. 

Stock your freezer:

• Applegate Frittata Bites – Uncured Bacon & Cheese: Each serving (2 bites) has 19g of protein per serving. 
• Mason Dixon English Muffin Sandwich: Take your breakfast to go with a tender English muffin and fluffy egg filling. 
• RED’s Breakfast Burrito With Sausage & Egg: Each wrap has 15g of protein, and is stuffed with pork sausage and free-range eggs.

Recipes to try:

• Back-to-School Egg Muffins: For busy mornings, keep a batch of egg muffins in the fridge. They’re made with zucchini and cherry tomatoes, but you can use any veggie combo you have on hand.
• Grilled Goat Cheese Egg‑in‑a‑Hole: Savory brioche toast filled with caramelized onion, kale, creamy goat cheese, and a sunny-side-up egg—an elevated twist on a breakfast classic 
• 5‑Ingredient Keto Eggs Benedict: This recipe uses coconut wraps, prosciutto, poached eggs, and homemade hollandaise.

🍗 Lean Meats and Fish

Lean meats and fish can quickly up your protein intake. Just 3 oz of smoked salmon has nearly 16g of protein, turkey sausage has nearly 5g per link (enjoy 3 for a quick 15g of protein), and 3 oz of boneless, skinless grilled chicken offers nearly 26g. Rotisserie chicken is handy breakfast skillets or wraps, or prep breakfast burritos with eggs and ground turkey.

Stock your fridge:

• Applegate Savory Turkey Sausage: The whole family will love these humanely raised turkey sausages. 
• Thrive Market Organic Boneless Skinless Chicken Breasts: When you’re making dinner, cook up an extra couple of chicken breasts to use for breakfast throughout the week. 

Recipes to try: 

• Paleo Breakfast Sausage: Here’s a DIY sausage using maple and fennel. Keep a batch in the freezer so they’re ready to go on busy mornings.

🐄 Greek Yogurt, Skyr, and Ricotta

Thick yogurts and soft cheeses can be a great way to add protein to morning meals. One 7 oz container of plain low-fat Greek yogurt has 20g of protein, Skyr—a thick Icelandic yogurt—also has 20g, and half a cup of whole milk ricotta cheese has 9g of protein.

Recipes to try: 

• Keto-Friendly Lemon Ricotta Pancakes: The batter blends gluten-free flours with rich ricotta cheese, lemon, and almond extract for a mellow, citrusy flavor.
• Granola Yogurt Tarts: Make these bite-sized tarts on a low-key weekend morning or as a fun addition to a brunch menu.
• Instant Pot Yogurt: Try your hand at DIY yogurt with this easy recipe that cooks in the Instant Pot. 
• Morning Smoothies: Add yogurt to your favorite fruit smoothie to include some extra protein.

🌱 Plant-Based Protein Sources

Plant-based ingredients like tofu, beans, and lentils are a natural fit for savory breakfasts that you might find even more satisfying than sweet morning fare. One slice of firm tofu offers 6g of protein and scrambles beautifully with veggies and spices. Black beans (14g of protein per cup) and lentils (7g of protein per cup) shine in breakfast tacos, morning grain bowls, or served over toast with herbs and olive oil. 

Stock your pantry:

• Thrive Market Organic Dried Green Lentils: Hearty and versatile, these organic green lentils hold their shape well when cooked.
• Thrive Market Organic Dried Red Split Lentils: Quick-cooking and naturally creamy, these red split lentils are ideal for stews, curries, or dal.
• Thrive Market Organic Pinto Beans: Soft, buttery, and a budget-friendly protein source. 
• Thrive Market Organic Black Beans: Earthy and satisfying, these organic black beans are perfect for soups, tacos, or grain bowls. 

Recipes to try: 

• Grain-Free Burrito Bowl: Lots of ground spices like paprika, garlic powder, and chili powder add flavor to every bite.
• Brown Rice & Lentil Salad: Who says you can’t eat salad for breakfast? Add a fried egg and this recipe is ready for your morning. 

🥣 Grains and Add-Ins

With 10g of protein per cup, oats are a versatile base for traditional oatmeal, overnight oats, and baked oatmeal. For an even bigger protein boost, pair this grain with almond butter (3g protein per tablespoon) or hemp hearts (9g of protein per 3 tablespoons). Ground flax, chia seeds, and quinoa are great options too. 

Stock your pantry:

• Bob’s Red Mill Organic Golden Flaxseed Meal: Finely ground golden flax that blends seamlessly into muffins, pancakes, oatmeal, and smoothies, adding a subtle nutty flavor. 
• Thrive Market Organic Red & White Quinoa: A vibrant blend of whole‑grain quinoa ideal for breakfast porridge, granola, or mixing into yogurt bowls.
• Thrive Market Organic Creamy Almond Butter: Smooth and rich almond butter easily swirls into hot cereal or tops slathered on toast for a satisfying morning start. 
• Manitoba Harvest Hemp Hearts: Mild, nutty hemp kernels can be sprinkled over yogurt, oatmeal, or smoothie bowls for a creamy boost.

Recipes to try: 

• Carrot Cake Oatmeal: This cozy baked oatmeal is packed with shredded carrots, apples, raisins, and warming spices.
• Creamy Quinoa Porridge: Made with almond milk, almond butter, and a dollop of raspberry jam. 
• Tropical Overnight Hemp Hearts: A refreshing overnight “oats” recipe that swaps in hemp hearts for a grain-free twist.