10 Easy Breakfast Recipes With 30 Grams Of Protein

These easy breakfast recipes will kick-start your day with 30 grams of protein! Eating enough protein is vital for building lean muscle mass and can help with weight loss by keeping you fuller for longer. Starting the day with a high-protein breakfast can help you avoid hunger pangs and sugar cravings. You’re less likely to reach for a sugary treat after a healthy, filling breakfast.

Are you getting enough protein in your diet? The average sedentary adult should eat 0.8 grams of protein per kilogram of body weight every day. That’s 54 grams of protein for a woman weighing 150 lb (68 kg). Your needs will be much higher if you’re an athlete trying to gain muscle mass. Recommendations range from 1.2 to 1.8 grams of protein per kilogram of body weight, and 100 grams+ of protein daily is a popular target. Start the day with a 30-gram protein breakfast, and you’ll take a big chunk off your daily goal.

10 High-Protein Breakfasts With 30 Grams of Protein

These breakfasts are quick and easy to make, and some are suitable for meal prep. My mornings are busy, and I always want a breakfast to grab and go! If you’re following the 30-30-30 Morning Workout Routine, these breakfast ideas will make it easy to hit your 30 grams of protein target.

1. Peanut Butter Toast + Protein Latte

Sometimes, simple is best, especially if you’re a peanut butter lover. This breakfast idea combines peanut butter toast with a protein latte.

Recipe ingredients – single serving – 30g protein

• 1 slice of peanut butter wholemeal toast
• 1 cup of 1% milk (or soy milk)
• 1/2 scoop of vanilla whey protein powder
• 1/2 cup freshly brewed strong coffee

Instructions:

1. Make toast and freshly brew your coffee.
2. Heat your choice of milk and whisk in the protein powder.
3. Use a hand-held milk frother to froth up your milk mixture.
4. Pour the frothed protein milk over your coffee and enjoy with the peanut butter toast.

2. Breakfast Burritos

Burritos are always popular for breakfast in our house. This version makes a tasty and filling start to the day.

Recipe ingredients – single serving – 33g protein

• 3 eggs
• 1 tablespoon of milk (dairy or plant-based) or water
• 1 cup canned black beans, drained
• 1 shallot
• 1/2 bell pepper
• 1 cup spinach
• 1 teaspoon cumin
• salt and black pepper
• garlic to taste
• 1/4 cup grated cheese
• olive oil and/or butter
• 1 burrito size tortilla

Instructions:

1. Lightly fry the shallot and bell pepper in a teaspoon of olive oil.
2. Stir the spinach into the mixture until it wilts over the heat.
3. Add chopped garlic, spices, seasoning, and drained black beans.
4. Stir and cook for 2 to 3 minutes.
5. In a separate pan, gently melt a small knob of butter over a low heat (or use olive oil if preferred).
6. Add the eggs to a bowl and whisk until the whites and yolks are thoroughly combined.
7. Add one tablespoon of milk or water and whisk again.
8. Pour the egg mixture into the pan and gently fold the mixture every few seconds until the eggs are set.
9. Arrange scrambled eggs, bean mixture, and grated cheese on the tortilla. Wrap and toast on an open pan to seal. Enjoy immediately with your favorite hot sauce!

3. Nutty Apple Oatmeal Bowl

Oatmeal is one of my favorite breakfast ingredients. It makes a substantial breakfast with protein from nuts and protein powder.

Recipe ingredients – single serving – 30g protein

• 1/2 cup rolled oats
• 1 cup of 1% milk (or soy milk)
• 1/4 cup water
• a small handful of nuts
• 1/2 scoop protein powder
• sprinkle of chia seeds and pumpkin seeds
• 1 small peeled and chopped apple

Instructions:

1. In a small pan, combine the oats, milk, and water. Bring to the boil over a medium heat. Reduce the heat and simmer gently for about 5 minutes until the oats are soft.
2. Remove from the heat and stir in the protein powder.
3. Stir in the peeled, chopped apple. Sprinkle with nuts, chia, and pumpkin seeds.

4. High-Protein Pancakes

You’ll love these! Adding cottage cheese to your morning pancake mix elevates the protein content and gives your pancakes a wonderful soft texture.

Recipe ingredients – single serving – 31g protein

• 1/2 cup all-purpose flour
• 1/2 cup of cottage cheese (full-fat works best)
• 2 large eggs
• 1 teaspoon baking powder
• pinch of cinnamon (optional)
• blueberries (optional)
• maple syrup (optional)

Instructions:

1. Combine all ingredients in a blender and blend until smooth.
2. If the batter seems too thick, add a little milk.
3. Heat a griddle pan and spray with non-stick spray.
4. Scoop up 1/4 cup of batter and pour onto the griddle.
5. Cook for about 2 minutes, then flip and cook for 1-2 minutes on the other side.
6. Repeat until the batter is used up.
7. To serve, top with blueberries and drizzle with maple syrup.

5. Granola Parfait

Yummy enough to double as a pudding and packed full of protein. Greek yogurt is an excellent protein source and fuels good gut bacteria.

Recipe ingredients – single serving – 33g protein

• 1 cup of Greek yogurt
• a small handful of nuts
• 1 teaspoon of chia seeds
• 1 teaspoon pumpkin seeds
• 1/2 sliced banana
• drizzle of maple syrup

Instructions:

1. Set aside one or two tablespoons of yogurt and add the remainder to a mason jar or similar container.
2. Layer banana, nuts, chia, and pumpkin seeds on top of the yogurt.
3. Add the remaining yogurt and drizzle with maple syrup. Delicious!

6. Spinach Feta Frittata

I have always loved frittatas, but it took years before I plucked up the courage to make one! They’re actually incredibly easy to make and provide an excellent, high-protein breakfast. It’s equally delicious cold if you want to make it the night before for a grab-and-go breakfast.

Recipe ingredients – single serving – 30g protein

• 3 large eggs
• 1 shallot, thinly sliced
• 1 clove of garlic, minced
• 2 cups of spinach, washed and dried
• Olive oil for frying
• 1/4 cup feta cheese
• 1/4 cup milk
• salt and black pepper

Instructions:

1. Preheat oven to 350°F (180 °C)
2. Whisk eggs, milk, salt, and pepper in a large bowl.
3. Fry the shallots and garlic over a medium heat until soft. Add the spinach and stir until wilted.
4. Sprinkle on feta cheese and pour over the egg mixture.
5. Gently cook for about 1 minute, stirring and scraping the bottom of the pan.
6. Place in the oven and cook for 8-10 minutes until the centre is firm and the edges are golden brown.

7. Oaty Banana Protein Milkshake

If you struggle to eat much in the mornings, this protein milkshake is ideal for hitting your 30g protein target. Make ahead the night before to save time on a busy morning.

Recipe ingredients – single serving – 30g protein

• 1 frozen banana
• 1 cup of milk (dairy or plant-based)
• 1 scoop vanilla-flavored protein powder
• 1/4 cup oats

Instructions:

1. Blend all ingredients until smooth.
2. Serve and enjoy!

8. Tofu Scramble

You don’t need to be a vegan to eat tofu scramble; it’s a delicious plant-based alternative to eating eggs in the morning.

Recipe ingredients – single serving – 30g protein

• 1 shallot, thinly sliced
• 1/2 bell pepper, chopped
• 1 cup extra firm tofu, crumbled
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika
• salt and black pepper to taste

Instructions:

1. Fry the shallot and bell pepper over a medium heat until soft.
2. Crumble over the tofu and sprinkle with salt, turmeric, and paprika.
3. Stir to combine the tofu with the spices over a medium heat.
4. Add black pepper to taste and serve.

9. Raspberry Cheesecake Overnight Oats

Overnight oats are always a good source of protein, and you can increase the protein content of any recipe by adding a scoop of protein powder. This Raspberry Cheesecake Overnight Oats recipe uses cottage cheese to deliver a hefty 26g of protein. Add an extra spoonful of yogurt, and you’ll hit your 30g protein target.

Additional overnight oats recipes:

• Peanut Butter Banana Overnight Oats
• Blueberry Overnight Oats
• Apple Cinnamon Overnight Oats
• 10 Best Overnight Oats Recipes (Healthy & Easy To Make)

10. Scrambled Eggs Served With Cottage Cheese

Recipe ingredients – single serving – 30g protein

• 1/2 cup cottage cheese
• a small knob of butter
• 3 eggs
• 1 tablespoon milk or water
• salt and black pepper to taste

Instructions:

1. In a pan, gently melt a small knob of butter over a low heat (or use olive oil if preferred).
2. Add the eggs to a bowl and whisk until the whites and yolks are thoroughly combined.
3. Add one tablespoon of milk or water and whisk again.
4. Pour the egg mixture into the pan and gently fold the mixture every few seconds until the eggs are set.
5. Serve with cottage cheese on the side.

I hope you enjoy these recipes. Starting the day with a healthy, protein-packed breakfast with 30 grams of protein will make you feel fuller for longer, more energized, and able to make better food choices later in the day. Continue to top up your protein during the day and hit your protein targets with these easy high-protein snacks!

I'd love you to share my post!