This post will show you the finest breakfast recipes with 30g of protein that are quick, easy, and full of nutrients.

These meals will keep you satisfied and energized all morning, no matter if you require a low-carb, dairy-free, vegetarian, or gluten-free choice. There are protein smoothies, burritos, high-protein French toast, and meal prep meals for every diet and way of life.

Are you looking for breakfast ideas before the gym or meals that are low in calories but still provide 30g of protein? These nutritious breakfast recipes with a lot of protein are great for hectic mornings, after a workout, and getting ready for the week.

These tasty, filling breakfasts will get your day off to the greatest start, no matter if you like eggs, vegan choices, or paleo-friendly foods.

Each meal has at least 30 grams of high-quality protein, which helps keep hunger at bay and helps muscles recover.

• Simple to Prepare: There are no hard stages or fancy ingredients—just quick, tasty meals that are easy to cook.
• Meal prep friendly—You can make a lot of these breakfasts ahead of time, so you’ll always have a quick alternative ready when you need it.

Let’s talk about the top high-protein breakfast ideas that will make your mornings a lot easier!

Breakfast Recipes with 21+30g of Protein

1. Overnight oats with a lot of protein

This meal is creamy, tasty, and full of protein, so it will give you energy in the morning.

Nutritional Information (per serving):

400 calories, 32g protein, 10g fat, and 45g carbohydrates.

Ingredients:

• 1 cup of oats that have been rolled
• 1 1/2 cups of milk (or almond milk)
• Three-fourths of a cup of Greek yogurt
• 2 tablespoons of chia seeds
• 1 1/2 scoops of protein powder with vanilla flavor
• 1 tablespoon of honey or maple syrup
• 1/2 teaspoon of cinnamon
• 1/2 cup of blueberries

2. Pancakes with Fluffy Protein

With 30 grams of protein in each serving, these fluffy pancakes are a great source of protein. These pancakes are quick and easy to make because they only need a few simple ingredients. They are great for getting more protein in your diet and keeping you satisfied longer!

Nutritional Information (per serving):

395 calories, 30 grams of protein, 13 grams of fat, and 45 grams of carbohydrates.

Ingredients:

• 1 cup of flour that can be used for anything
• 1 cup of protein powder with vanilla flavor
• 2 tablespoons of baking soda
• 2 tablespoons of baking powder
• A pinch of salt
• ½ cup of plain Greek yogurt with full fat
• 1 and 1/4 cups of milk
• Two eggs
• 2 teaspoons of vanilla extract
• 2 teaspoons of olive oil
• Spray that doesn’t stick

Instructions:

1. In a big basin, mix together the flour, vanilla protein powder, baking soda, baking powder, and salt. Put it away.
2. In a another bowl, mix the Greek yogurt, milk, eggs, vanilla extract, and olive oil.
3. Put the wet components into the bowl with the dry ones and whisk them together. Stop when they are just mixed. Don’t mix the pancake batter too much.
4. Put a large nonstick skillet on the stove over medium heat. Spray the skillet with non-stick spray (or butter or oil) lightly.
5. Add ¼ cup of pancake batter to your skillet in groups and cook for 2 to 3 minutes, or until the pancakes are golden brown and small bubbles form around the edges. You may check by carefully lifting one corner with a thin spatula.
6. Use a spatula to turn them over and cook for another 2 to 3 minutes. Do the same with the rest of the batter, then serve with your favorite pancake toppings.

3. Scrambled eggs with a lot of protein

A quick and easy breakfast high in protein.

Serves: 2. Each meal has 350 calories, 35 grams of protein, 18 grams of fat, and 5 grams of carbohydrates.

Ingredients:

• 5 eggs
• 3/4 cup of cottage cheese
• 1/2 cup of chopped spinach
• Add salt and pepper to taste.
• 1 tablespoon of butter or olive oil

Instructions:

1. Mix the eggs and cottage cheese together.
2. Put butter in a pan and heat it up. Then add the eggs and scramble them gently.
3. Add spinach and stir until the eggs are set.
4. Serve with whole-grain toast while it’s still warm.

4. Greek yogurt parfait with a lot of protein

This breakfast is healthy and refreshing, and it just takes a few minutes to make.

Serves: 1

Nutrition Facts: 320 calories, 32 grams of protein, 7 grams of fat, and 35 grams of carbohydrates

Ingredients:

• 1 1/4 cups of Greek yogurt
• 1 1/2 scoops of protein powder
• 1/2 cup of granola
• 1/2 cup of berries blended together
• 1 tbsp honey

Instructions:

1. Blend the Greek yogurt and protein powder together until they are smooth.
2. Put yogurt, granola, and berries in a glass in layers.
3. Add honey over top and enjoy!

5. Breakfast burrito with a lot of protein

A tasty and substantial wrap full of protein to get your day off to a good start.

Nutritional Information (for one serving):

480 calories, 40 grams of protein, 15 grams of fat, and 45 grams of carbohydrates.

Ingredients:

• Five eggs
• Three-fourths of a cup of black beans
• 3/4 cup of shredded cheese
• Cut in half an avocado
• 1 whole wheat tortilla
• 1/4 cup of salsa

Instructions:

1. Mix scrambled eggs with black beans.
2. Put eggs in a tortilla and top them with cheese, avocado, and salsa.
3. Wrap it up and enjoy!

6. Pudding with chocolate protein

A rich, smooth, and filling protein mousse with the most creamy texture. This is the perfect snack to have after a workout, and you only need three things to create it.

One serving

Calories: 305, protein: 48g, carbs: 12g, fats: 6g.

Ingredients:

• ¾ cup (190 g) of Greek yogurt (full fat for a creamier texture)
• 35 grams (⅓ cup) of chocolate protein powder
• 2 tablespoons of cocoa powder without sugar
• 1 tablespoon of honey or sugar-free syrup (to taste)
• 2 tablespoons of almond milk (or any other milk you like)

Instructions:

1. In a dish, mix together the Greek yogurt, protein powder, and cocoa powder until they are all mixed together.
2. Mix with almond milk slowly to get a smooth, airy texture.
3. Add honey or syrup and stir well.
4. Let it sit for five minutes to thicken, then add dark chocolate on top. Enjoy right away.

7. Bowl with cottage cheese and berries

A quick, high-protein breakfast that is both creamy and refreshing.

Nutritional Information:

280 calories, 30 grams of protein, 5 grams of fat, and 32 grams of carbohydrates.

Ingredients:

• 1 1/4 cups of cottage cheese
• 1/2 cup of mixed fruit, like berries, peaches, or pineapple
• 1 tablespoon of chia seeds or flaxseeds
• 1 tablespoon of honey

Instructions:

1. Put the cottage cheese, strawberries, and flaxseeds in a bowl.
2. Add honey and enjoy.

8. French toast with a lot of protein

A thick, fluffy French toast with Greek yogurt and banana slices on top. It’s a great breakfast that will fill you up!

One serving

Nutrition: 400 calories, 40 grams of protein, 36 grams of carbohydrates, and 9 grams of fat.

Ingredients:

• 3 slices of whole-grain bread that are thick (or gluten-free if you require it)
• One big egg
• ½ cup (50g) protein powder with no taste or vanilla flavor
• ¼ cup (60g) Greek yogurt, plus more for topping
• ¼ cup (60ml) milk of your choice (add more if needed)
• ½ teaspoon of ground cinnamon
• ½ teaspoon of vanilla extract
• ½ banana, cut into pieces to put on top
• 1 teaspoon of maple syrup (optional)
• Butter or frying spray

Instructions:

1. Whisk the egg, Greek yogurt, cinnamon, and vanilla extract together in a bowl.
2. Add the protein powder and milk and mix until smooth. If you require a custard-like consistency, add extra milk.
3. Put each piece of bread in the batter and coat both sides evenly.
4. Put a little butter or frying spray on a skillet over medium heat. For 2–3 minutes on each side, cook until golden brown.
5. Put extra Greek yogurt between the layers of French toast. If you want, you may top it with banana slices, cinnamon, and maple syrup. Enjoy while it’s warm!

9. Egg Bites with a Lot of Protein

These egg bites are plenty of protein and are a great low-carb breakfast alternative that you can make ahead of time.

Four servings (12 egg bits, three each serving)

Each 3 Egg Bites has 377 calories, 42 grams of protein, 4 grams of carbohydrates, and 24 grams of fat.

Ingredients:

• 12 big eggs
• ⅓ cup of milk (or heavy cream for more richness)
• 1 cup of shredded cheddar cheese with less fat
• ½ cup of chopped veggies, such bell peppers, tomatoes, and onions
• ¼ cup of cooked, crumbled bacon (optional)
• ¾ cup of diced turkey (a lean protein boost)
• Add salt and pepper to taste.
• Cooking spray that doesn’t stick

Instructions:

1. Set the oven to 350°F (175°C) and coat a muffin tray with non-stick spray.
2. Whisk together the eggs, milk, salt, and pepper in a bowl until they are well mixed and a little frothy.
3. Chop the vegetables and, if you’re using bacon, cook it ahead of time. Put the vegetables, turkey, and bacon in the muffin tin cups so that they are all the same size.
4. Fill each muffin cup with the egg mixture until it is three-quarters filled, then add shredded cheese on top.
5. Bake for 12 to 18 minutes, or until the food is firm and a little brown.
6. Take it out of the tin when it has cooled for a while. Enjoy right away or save for later!