High-protein breakfast: 18 ideas and how much protein each one has

Five minutes or less, and nothing to cook except toast.

• Greek yogurt bowl with berries and almonds

  24 g protein · 241 kcal per serving

  VegetarianEgg-free

  Ingredients (1 serving)

  • 200 g fat-free plain Greek yogurt
  • ½ cup blueberries (74 g)
  • 12 almonds (14 g)
  Spoon the yogurt into a bowl and top with the berries and roughly chopped almonds.

• Cottage cheese with strawberries

  25 g protein · 232 kcal per serving

  VegetarianEgg-free

  Ingredients (1 serving)

  • 1 cup cottage cheese, 2% fat (226 g)
  • 1 cup strawberries, halved (152 g)
  Top the cottage cheese with the strawberries. A pinch of cinnamon works well.

• Smoked salmon and cream cheese toast

  26 g protein · 323 kcal per serving

  Egg-free

  Ingredients (1 serving)

  • 2 slices wholemeal bread (64 g)
  • 2 tbsp light cream cheese (30 g)
  • 85 g (3 oz) smoked salmon
  Spread the cream cheese on the toast and lay the salmon on top. Finish with a squeeze of lemon and plenty of black pepper.

• Peanut butter and banana toast with a glass of milk

  24 g protein · 488 kcal per serving

  VegetarianEgg-free

  Ingredients (1 serving)

  • 2 slices wholemeal bread (64 g)
  • 2 tbsp smooth peanut butter (32 g)
  • ½ medium banana (59 g)
  • 1 cup skimmed milk (245 g)
  Spread the peanut butter on the toast, top with sliced banana and have the milk on the side.

For when you want something sweet in the morning. Milk, whey and ricotta bring the protein.

• Banana and peanut butter protein smoothie

  38 g protein · 397 kcal per serving

  VegetarianEgg-free

  Ingredients (1 serving)

  • 1 cup skimmed milk (245 g)
  • 1 scoop whey protein powder (32 g)
  • 1 medium banana (118 g)
  • 1 tbsp peanut butter (16 g)
  Blend everything with a few ice cubes. A frozen banana makes it thicker.

• Protein porridge

  27 g protein · 344 kcal per serving

  VegetarianEgg-free

  Ingredients (1 serving)

  • ½ cup rolled oats (40 g)
  • 1 cup skimmed milk (245 g)
  • ½ scoop whey protein powder (16 g)
  • ½ medium banana (59 g)
  Cook the oats in the milk, take the pan off the heat, then stir in the protein powder so it doesn’t go lumpy. Top with banana.

• Ricotta toast with raspberries and honey

  23 g protein · 386 kcal per serving

  VegetarianEgg-free

  Ingredients (1 serving)

  • 2 slices wholemeal bread (64 g)
  • ½ cup reduced-fat (part-skim) ricotta (124 g)
  • ½ cup raspberries (62 g)
  • 1 tsp honey (7 g)
  Spread the ricotta thickly on the toast, add the raspberries and drizzle with honey.

No meat or fish. The peanut butter oats are fully plant-based, and the tofu scramble is too if your bread is.

• Tofu scramble on toast

  27 g protein · 309 kcal per serving

  VegetarianEgg-free

  Ingredients (1 serving)

  • 126 g firm tofu
  • a large handful of spinach (30 g)
  • 1 tsp olive oil (4.5 g)
  • 1 slice wholemeal bread (32 g)
  Heat the oil in a pan and crumble in the tofu with turmeric, black pepper and a pinch of salt. Add the spinach and serve on the toast.

• Avocado toast with two eggs

  22 g protein · 384 kcal per serving

  Vegetarian

  Ingredients (1 serving)

  • 2 slices wholemeal bread (64 g)
  • ¼ avocado (50 g)
  • 2 large eggs (100 g)
  Mash the avocado on the toast and top with poached or boiled eggs.

• Peanut butter oats with soya milk

  21 g protein · 472 kcal per serving

  VeganEgg-free

  Ingredients (1 serving)

  • ½ cup rolled oats (40 g)
  • 1 cup unsweetened soya milk (243 g)
  • 2 tbsp peanut butter (32 g)
  • 10 g chia seeds
  Cook the oats in the soya milk with the chia, then swirl in the peanut butter.

These 11 of the 18 breakfasts have no eggs at all:

• Banana and peanut butter protein smoothie: 38 g protein · 397 kcal per serving
• Tofu scramble on toast: 27 g protein · 309 kcal per serving
• Protein porridge: 27 g protein · 344 kcal per serving
• Overnight oats with Greek yogurt: 27 g protein · 372 kcal per serving
• Smoked salmon and cream cheese toast: 26 g protein · 323 kcal per serving
• Cottage cheese with strawberries: 25 g protein · 232 kcal per serving
• Greek yogurt bowl with berries and almonds: 24 g protein · 241 kcal per serving
• Peanut butter and banana toast with a glass of milk: 24 g protein · 488 kcal per serving
• Ricotta toast with raspberries and honey: 23 g protein · 386 kcal per serving
• Chia pudding with soya milk and hemp seeds: 21 g protein · 400 kcal per serving
• Peanut butter oats with soya milk: 21 g protein · 472 kcal per serving

Each ingredient is a generic food from USDA FoodData Central (SR Legacy), and every ingredient line links to its FDC page. Protein and calories per serving are the totals of the ingredients at the weights shown (eggs weighed raw), rounded to whole numbers.

Cups, spoons and items like ‘a large egg’ use the gram weights FDC gives for each food, such as 50 g for a large egg (a US large egg; UK large eggs are a little heavier) or 32 g for a slice of wholemeal bread. Brands differ, so check the labels on what you buy.