12 high-protein breakfast ideas (20–50 g each)

Breakfast is where most people fall behind on protein. Toast, cereal and a coffee might give you 10 grams. These ideas give you 20 to 50 grams without much extra effort.

Protein values are typical figures for the portions shown. Tap any food for the details.

Quick, no cooking

1. Greek yogurt power bowl (about 30 g)

A cup of Greek yogurt (24 g) topped with a handful of almonds (6 g) and berries.

2. Skyr and oats (about 22 g)

A pot of skyr (16.5 g) stirred with 40 g of oats (5 g). Leave it in the fridge overnight for a ready-made breakfast.

3. Cottage cheese toast (about 17 g)

Half a cup of cottage cheese (12 g) on wholegrain toast with tomato, plus a slice of turkey (5 g).

4. Protein shake and a banana (about 24 g)

One scoop of whey or pea protein (24 g) blended with milk or water. Blend it with a glass of milk for about 8 g more.

Eggs, every way

5. Three-egg scramble (about 19 g)

Three large eggs give you about 19 g. Add a slice of cheddar for 7 g more.

6. Egg white omelette (about 27 g)

A cup of egg whites has about 27 g of protein and very little fat. Fill it with spinach and mushrooms.

7. Eggs and smoked salmon (about 31 g)

Two eggs (13 g) with 75 g of smoked salmon (about 19 g) on rye bread.

Warm and filling

8. Protein oats (about 42 g)

Cook 40 g of oats (5 g) in a glass of milk (8.5 g), then stir in a scoop of whey (24 g) once it cools a little. Top with a tablespoon of peanut butter (4 g).

9. Breakfast burrito (about 25 g)

Two scrambled eggs (13 g), half a cup of black beans (8 g) and a sprinkle of cheese in a tortilla.

10. Tofu scramble (about 25 g, vegan)

Crumble 150 g of firm tofu (25 g) into a pan with turmeric, onion and spinach. A plant-based take on scrambled eggs.

On the go

11. Protein milk and a bar (about 46 g)

A bottle of protein milk (26 g) plus a protein bar (20 g). Not a gourmet breakfast, but it works on a busy morning.

12. Turkey and cheese roll-ups (about 23 g)

Wrap two slices of turkey breast (16 g) around a string cheese (7 g). A fast breakfast you can eat with one hand.

How much protein should breakfast have?

Aim for roughly a quarter to a third of your daily target. If you need 120 g a day, that is 30 to 40 g at breakfast. Not sure what your target is? Try the protein calculator.

Starting the day with enough protein also tends to keep you fuller until lunch, which helps if you are losing weight.