The 10 Healthiest High-Protein Breakfast Options

Chia seeds

Chia seeds are a great food to add to morning meals such as yogurt, smoothies, overnight oats, or on top of your bowl of cereal. 


Tofu is a go-to for plant-based eaters, but even meat-eaters can enjoy this high-protein breakfast food. 


Cook a lean cut of steak, such as sirloin or flank steak, and slice it into thin strips, then scramble some eggs and add the cooked steak strips to the eggs,advises Sabat. 

Protein pancake

Pancakes can be a special sweet treat to have in the morning, but regular  pancakes are often just full of refined carbohydrates and sugar, which can spike your blood sugar and leave you feeling hungry and unsatisfied. 


The centerpiece of many breakfast burritos and morning omelets, eggs are one of the most obvious choices for high-protein breakfast foods.  

Cottage cheese

Because of cottage cheese's high ratio of casein to whey it happens to be a protein powerhouse. Some cottage cheese brands have about 10 grams per serving, but try Organic Valley's low-fat variety, 

Greek yogurt

Greek version of this dairy product gets its epic protein content from higher levels of casein than traditional yogurt. And while some folks shy away from dairy foods for fear of fat .

Smoked salmon

Salmon at any meal, you probably know you're making a good choice. This fatty fish is loaded with brain-boosting omega-3s, immune-supporting vitamin D, and of course, protein. 


Many people associate protein with animal products like meat and dairy—but certain grains contain respectable amounts, too. You can count oatmeal as a high-protein breakfast food, and ounce for ounce .

Nut butter

When you do so, you'll rack up your protein intake. Two tablespoons of both peanut butter and almond butter contain about 7 grams of protein. 

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