I'm a dietitian. Here are 5 of my favorite high-protein breakfast ideas.

As a dietitian, I've found easy ways to get more protein in the morning. Some of my best protein-packed breakfast ideas include cereal or leftovers.

Mar 19, 2025 - 15:34

I'm a dietitian. Here are 5 of my favorite high-protein breakfast ideas.

Bowl of yogurt topped with fruit on cutting board — Greek yogurt bowls are one of my favorite easy ways to get more protein into my diet in the morning.
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As a dietitian, I love protein-packed breakfasts and always try to eat protein in the morning.
I like having Greek yogurt bowls, overnight oats, or smoothies on when I don't want to cook.
Sometimes, I reheat parts of my dinner leftovers for breakfast to hit my protein goals.

As a busy dietitian, having protein at breakfast is non-negotiable for me. In fact, I view it the same way as brushing my teeth in the morning.

Getting enough protein is important for one's overall health and well-being. It can help with stabilizing blood-sugar levels, building muscle, regulating appetite, and more.

Although having protein with every meal is ideal, getting enough of it at breakfast is especially important. By doing so, you can feel more satisfied with your meal and have more energy throughout the day.

Here are the easiest ways I incorporate protein into my breakfasts.

Greek yogurt is my favorite no-cook food to get enough protein in the morning.

A bowl of yogurt with granola, figs and banana. — Greek yogurt with granola and fruit is an easy breakfast.
Rachel Hosie

I try to always have Greek yogurt in my fridge to use as a base for a protein-packed breakfast.

I usually choose options from the Oikos Pro brand, which has flavored yogurts with at least 20 grams of protein and no added sugar. Sometimes, I even just use a plain, nonfat Greek yogurt.

Either way, I top my yogurt with whatever fruit I have on hand, sunflower-seed butter, and a bit of granola. This combination keeps me full for hours.

Protein-packed overnight oats are easy to prepare in advance.

Overnight oats topped with fruit in jars — Overnight oats are easy to customize with different toppings.
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Overnight oats are fantastic for fueling me through the day. I like to prepare a few batches at the start of the week so that I can grab them quickly on fast-paced mornings.

I make mine with oats, ground flax seeds, milk, Greek yogurt, vanilla, and protein powder. After mixing those ingredients together and allowing them to sit overnight, I top my oats with fruit the next day and enjoy.

Loaded cereal is a fun way to practice balance in the morning.

Bowl of cereals in milk — I try to buy high-protein cereals that I can add toppings to.
Tatiana Maksimova/Getty Images

Cereal is rarely filling on its own. Many varieties primarily consist of carbohydrates, which can leave us feeling unsatisfied soon after eating.

I don't eat cereal often, but when a craving hits, I try to honor it while packing in protein to prevent a blood-sugar crash later in the day.

First, I start with a higher protein cereal. Before adding my milk, I use a frother to mix a scoop of protein powder into it. Then, I top my bowl with fruit and ground flax seeds.

I get that nostalgic cereal taste while also providing my body with extra protein and fuel.

Smoothies can be surprisingly filling depending on what you put into them.

Fruits inside blender — I usually add a scoop of protein powder to my smoothies or use Greek yogurt as my base.
Xsandra/Getty Images

I wouldn't have a smoothie without protein for breakfast, but the good news is that it's super easy to make sure it's in there. I like using protein powder or Greek yogurt.

If you find it hard to eat in the morning yet want to get some nutrition in, try adding more protein to your usual smoothie to make it feel more satisfying.

Sometimes, I just repurpose dinner leftovers for breakfast.

Wooden bowl of rice and beef and greens — Last night's dinner could be today's protein-packed breakfast.
Luc TEBOUL/Getty Images

There's no rule that breakfast needs to be eggs, toast, or other traditional foods many of us associate with the first meal of the day.

In my house, it's normal to heat up leftovers from the night before and eat them the next morning. Plus, it's convenient and a nice way to avoid food waste.

My typical dinners usually feature chicken, lean beef, or salmon, which makes it super easy for me to hit my protein target.

Leftovers can also be easy to customize and turn into a new dish by adding eggs, seasonings, veggies, or hot sauces.

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