People are going bananas for protein right now—and there’s a good reason for it. Protein’s essential for the growth and repair of muscle, and since 50 percent of our bone volume is made of protein, getting enough of this nutrient is vital for a strong skeleton, according to Frances Largeman-Roth, RDN, a registered dietitian nutritionist. 

Protein also earns points for its superpowers as an energy source. Alongside carbs and fat, protein is one of three macronutrients our body uses for energy. If this trio of macros took off in a race, “protein would be the slow and steady runner,” explains registered dietitian Caroline Thomason, RD. “In this case, that’s exactly what you want. Protein takes longer to digest, which means it keeps your energy levels steady, prevents that mid-morning crash, and helps you feel fuller for longer.” 

These are a few of the many qualities that make high-protein breakfast foods an important part of a healthy diet. For all of these reasons and more you’ll learn about below, nutrition experts coach their clients—especially active ones—to prioritize protein foods for breakfast.

18 Breakfast Foods High in Protein

Bacon and eggs might get a lot of the glory when it comes to breakfast specials at diners, but they’re far from the only breakfast foods high in protein. Read on for a grocery cart-full of ideas for the best high-protein breakfast foods for active individuals.

1. Cottage Cheese 

Protein per 1 cup: 25 grams

Cottage cheese received a major reputation glow-up recently due to its impressive protein content and because the calcium-rich dairy product “is just so versatile,” says Lauren Harris-Pincus, RDN, a registered dietitian nutritionist, founder of Nutrition Starring YOU, and author of The Everything Easy Pre-Diabetes Cookbook.

Enjoy cottage cheese layered with fruit and nuts parfait-style, blend it into smoothies or pancake batter, scramble a scoop into eggs for creamy cheesiness, or incorporate it into the dough for the viral cottage cheese “flatbread” or “bagel” recipes, dietitians recommend. Or for a quick and easy savory spin, follow Thomason’s lead and top a bowl with tomatoes, cucumber, and everything-bagel seasoning for a post-workout high-protein breakfast.

2. Greek Yogurt 

Protein per 1 cup serving: 24.5 grams

Greek yogurt in particular is a wise choice as a protein food for breakfast, Thomason and Harrris-Pincus agree. Beyond being high in protein, bone-bolstering calcium, and gut-friendly probiotics, plain Greek yogurt is low in sugar and a cinch to jazz up to make it savory (yogurt-infused scrambled eggs) or sweet (overnight oats, chia pudding, or a yogurt bowl with fruit, nuts, seeds, and whole grain cereal).

If you’re searching for additional ideas, any of those buzzy cottage cheese recipes can also often be transformed into a Greek yogurt recipe with similar results.

3. Skyr

Protein per 1 cup: 22.5 grams

Think of this creamy Icelandic yogurt like Greek yogurt’s silkier, less tangy cousin. Since both of these yogurt varieties are built upon a base of milk (another breakfast food high in protein you’ll learn more about below), it’s no wonder they’re all-star high-protein breakfast foods.

“Skyr is actually a strained cheese. It’s even thicker than Greek yogurt,” Largeman-Roth says. “I enjoy topping a bowl of skyr with an ounce of pumpkin seeds and ½ cup of blackberries for fiber. Combine it all for a hefty total of 24 grams of protein.” 

Alternatively, fold skyr into quick bread or muffin batter or try it alongside jam as a spread for toast.

4. Edamame

Protein per 1-cup serving: 18.5 grams

True, soybeans are traditionally thought of as a snack or stir-fry component. However, Thomason deems edamame as one of the best under-the-radar breakfast foods high in protein, noting that she likes to toss them into breakfast bowls or mash them into avocado toast. You can snag pre-shelled edamame in the freezer aisle for a long-lasting, quick-fix protein source.

5. Quark

Protein per 1 cup: 16 grams

“Mild, creamy, and packed with protein” is how Thomason describes this European-style fresh cheese, which she says is a dairy delight that falls somewhere between yogurt and cottage cheese. 

If you dig either of those, you’ll likely adore quark as part of a breakfast charcuterie spread—just add whole grain crackers, sliced meat, a small bunch of grapes, and a handful of nuts. Quark is also a treat tucked inside omelets or add a dollop on waffles, pancakes, or French toast.

6. Salmon

Protein per 3 ounces: 15.5 grams (smoked salmon) to 18.5 grams (raw salmon filet)

You might be saying, “Fish at breakfast?!” But if you’ve ever savored a bagel with lox, then this won’t seem so wild as a high-protein breakfast food. 

“Salmon is not only high in protein at 7 grams per ounce, but it’s also a fabulous source of heart-healthy omega-3 fats, which most people do not consume enough of,” Harris-Pincus says. Plus “salmon offers a good dose of brain-boosting choline and bone-supporting vitamin D,” Largeman-Roth adds.

Enjoy salmon smoked on a whole grain bagel, layer it on avocado toast, stuff it inside an omelet, or stack it on top of avocado toast or a savory waffle. If you happen to have leftover salmon fillets from last night’s dinner, flake a piece to use in a similar fashion (no need to reheat).

7. Beans and Lentils

Protein per 1 cup: 14.5 grams (beans) to 18 grams (lentils) 

So far, many of the breakfast foods high in protein contain dairy or animal protein, but plant-based high-protein breakfast foods certainly exist too.

Whether you invest in them canned or dried, beans and lentils are rich in protein and gut-friendly fiber, and can flex in a wide variety of morning menu favorites. Add a scoop of cooked lentils to breakfast burritos or tacos, stir drained and rinsed canned white beans into a shakshuka base before adding the eggs, or, copy Harris-Pincus and mash chickpeas with minced garlic, diced onion, lemon juice, Greek yogurt, a spoonful of mustard, and your favorite spices, and serve on a whole grain bagel or toast.

8. Eggs

Protein per 2 large eggs: 12.5 grams

All the RDs we spoke with are fond of this high-protein breakfast food. “The protein in eggs is extremely bioavailable, meaning it can be used by the body very well," says Rachel Gargano, RD, a registered dietitian nutritionist and sports nutrition specialist at Live it Up.

Since it’s not always easy to incorporate vegetables into breakfast, Largeman-Roth and Harris-Pincus recommend using eggs as the vehicle. Infuse an omelet with leftover diced veggies from last night’s dinner, or combine eggs, cottage cheese, and veggies for mini muffin tin frittatas. Crunched for time? Look for store-bought egg bites or egg wraps (which look like tortillas but are made with eggs as the star ingredient) to build breakfast tacos or burritos.

If you’re aiming to keep your calories in check, Thomason recommends combining two whole eggs with two extra egg whites. Most of the calories—as well as the majority of the vitamins and minerals—are in the yolks, but the white contains a fair amount of protein (3.5 grams each). This blend offers the best of both worlds for fewer calories than four full eggs, and you can save the yolks to use in custards, homemade mayonnaise, and other sauces.

9. Chicken or Turkey Sausage

Protein per 2 links: 10 grams

For a diner-esque morning meal, pair those eggs with a couple links of chicken or turkey sausage, Thomason says. 

“These are a leaner swap for bacon or pork sausage that are still satisfying. I love them in breakfast wraps,” she says. Or dice poultry sausage to stir into frittatas, mix into quiche filling, or layer as part of a savory breakfast bowl.

Aim to keep these as a once-per-week treat, and when you’re shopping, scan the ingredient list so you can select a version of this high-protein breakfast food with as few additives as possible. This is because “highly-processed meats have been linked with a lot of long-term chronic illnesses when eaten frequently,” Gargano says.

10. Tofu

Protein per 3.5 ounces: 10 grams

Similar to how cheese is made from pressing curdled cow’s milk, tofu is brought to life when you compress curdled fresh soy milk. This process concentrates the high-quality soy-based protein so you can score more protein than 1.5 eggs in a typical 3.5 ounce serving. Plus, tofu contains all of the essential amino acids our bodies can’t make on their own, making it a “complete protein,” just like meat, dairy, and eggs.

Pan-fry marinated slices to serve atop toast or scramble firm tofu with nutritional yeast and your favorite seasonings for an egg alternative. Prefer to disguise it a bit more? Add silken tofu to a smoothie; you’ll never know it’s there—aside from the luscious creamy texture it lends.

11. Protein Oats

Protein per ⅓ cup dry: 10 grams

Many whole grains, including classic oats, are decent sources of protein. But some manufacturers have recently debuted high-protein oat blends that Thomason can’t get enough of. There are no magic tricks or additional ingredients added here; these are simply made with a variety of oats that offer 60 percent more protein per serving than regular oats. 

Cook them according to package directions and garnish with Thomason’s favorite trio: almond butter, cinnamon, and fresh seasonal fruit. These also work wonderfully as overnight oats. Combine with yogurt, seeds, and cinnamon and refrigerate for a grab-and-go option.

12. Hemp Seeds

Protein per 3-tablespoon serving: 9.5 grams 

We’ve been hinting at seeds often as part of oat recipes, smoothies, and beyond, and you might be wondering which type is among the best protein foods for breakfast. Thomason says it’s a wise move to try hemp.

“Tiny but mighty, hemp seeds offer a solid serving of protein in a mere 3 tablespoons,” Thomason says. Beyond the protein, they also come packing heart-healthy fats and filling fiber.

Stir them into yogurt or oats, sprinkle over avocado toast, fold into pancake or muffin batter, or blend into smoothies for a sneaky protein boost. 

13. Bone Broth

Protein per 1-cup serving: 9 grams

“For people who love a savory and very easy breakfast, bone broth is a fabulous choice,” Largeman-Roth says. The only effort required: Heat and sip.

Although bone broth does contain a decent amount of protein and joint-friendly collagen, it’s wise to pair it with something else that provides carbohydrates and fiber, like a slice of avocado toast or a couple hard-boiled eggs with a handful of nuts. 

14. Quinoa

Protein per 1 cup cooked: 8 grams

Besides oats, whole grains are often slept on as a breakfast staple, according to Gargano. It’s high time that we consider revising our morning menu to include nutritious grains like quinoa.

Besides being high in protein, “grains are rich in antioxidants, fiber, micronutrients, and energy-boosting carbs,” Gargano says. 

Top cooked quinoa with Greek yogurt, berries, chopped nuts, and a dash of cinnamon for what Gargano calls a “surprisingly delightful” high-protein breakfast food blend. If savory is more your style, build a breakfast bowl with scrambled eggs or tofu and sautéed veggies.

15. Milk

Protein per 1 cup: 8 grams (both for cow and soy milk)

Most nut- and grain-based milks are a bit shy in protein, but not soy: “This plant-based ‘milk’ is the highest in protein,” Harris-Pincus says. “In fact, soy milk rivals dairy milk with 8 grams of protein per cup, and when fortified, also contributes vitamin D, calcium, and B12.”

Cow’s milk at any fat level you desire is also a wise choice. For more than 50 percent more protein per cup (about 13 grams total), hunt for a carton of ultrafiltered milk. Compared to classic cow’s milk, “it’s lower in natural sugar and is often lactose-free,” Harris-Pincus says.

Try any of the above in cereal, smoothies, oatmeal, chia pudding, pancakes, and lattes.

16. Powdered Peanut Butter

Protein per 2 tablespoons: 6 grams

Full-octane nut butters are a brilliant addition to breakfast. But if you’re craving something a bit different, give powdered peanut butter a go, Thomason suggests. The only difference between the powder and its spreadable counterpart is that the oil has been removed.

Powdered nut butter, which also comes in almond butter and cashew butter forms, “works beautifully stirred into oats, smoothies, or even pancake batter,” Thomason says.

17. Dinner Leftovers

Protein levels vary

Who says dinner meals can’t be high-protein foods for breakfast too? Not everyone jives with this concept, Largeman-Roth admits, but she and her husband certainly don’t mind hitting the “easy” button during the before-school rush with their kids.

Admittedly unconventional, “balanced meals like spaghetti and meatballs or pork tenderloin with roasted potatoes are actually amazing sources of protein—along with carbs and fat too,” Largeman-Roth says.

18. Protein Powder

Protein per scoop: 25 grams

It’s ideal to get most of your protein from whole foods, the dietitians we spoke to agree, but they’re not too proud to admit they turn to protein powder every so often to help fill in the gaps. Any type of protein powder that aligns with your dietary preferences and goals is A-OK. Ideally, it will be third-party tested, the dietitians note, which means that an external group has reviewed the product to confirm it contains what is listed on the label and nothing else. (It’s also smart to check in with your healthcare provider before trying any new supplements.)

If you have no dietary restrictions and can find whey or pea protein powders, seek one of those out, Gargano suggests. That’s because “both whey or pea protein offer leucine, which is a key amino acid involved in muscle building,” she says.

Blitz protein powder into smoothies, mix a scoop into oats for an incognito and easy protein boost, or stir protein powder into yogurt to make another high-protein breakfast food even higher in protein.

Why Protein at Breakfast Is Important

“Most people consume enough total protein overall. However, spreading that protein more evenly throughout the day can assist with blood sugar regulation, tame cravings, and help preserve and increase muscle mass by stimulating muscle protein synthesis,” Harris-Pincus says.

Besides all of these benefits, research hints that “front-loading” your protein intake—in other words, eating enough protein at breakfast—will likely help you feel less ravenous at dinner, Thomason adds. 

Personal protein goals will vary based on your body size, activity level, medical history, medications, and goals, the dietitians agree. For most adults, though, 20–30 grams of protein at breakfast is the sweet spot. If you’re unsure of your specific target, work with a registered dietitian to calculate your daily goal, then shoot for about one-third of your total protein quota at your first meal of the day.