20 High-Protein Breakfast Recipes to Build Muscle and Stay Full Longer

Are you ready to start your day with a powerful meal? Breakfast is the most important meal of the day, and it’s especially vital when you’re trying to build muscle.

Eating a high-protein breakfast can help keep you full longer and give you energy to play and have fun.

Want to know the best part? You can make yummy breakfast foods like breakfast burritos or protein powder pancakes that are super tasty and good for you.

Try one of these cool options to kickstart your day and build strong muscles!

Breakfast Burrito Bonanza

Scrambled eggs, chorizo, and black beans wrapped in a flour tortilla.

Ingredients

• 4 large eggs
• 1/2 cup chorizo, sliced
• 1/2 cup cooked black beans
• 1/2 cup shredded cheese
• 4 large flour tortillas
• Salt and pepper to taste

Instructions

1. Crack the eggs into a bowl and whisk them together with a fork.
2. Heat a large skillet over medium-high heat and add the sliced chorizo.
3. Cook the chorizo for 2-3 minutes, then add the scrambled eggs to the skillet.
4. Cook the eggs until they are almost set, then add the cooked black beans to the skillet.
5. Stir the eggs and black beans together, then season with salt and pepper to taste.
6. Warm the large flour tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble the burritos by spooning the egg and black bean mixture onto the center of each tortilla, then topping with shredded cheese.
8. Fold the bottom edge of each tortilla up over the filling, then fold in the sides and roll the burrito up tightly.
9. Serve the burritos hot, with your choice of salsa or hot sauce.

Protein Powder Pancakes

Protein-packed pancakes made with powder for a nutritious start.

Ingredients

• 1 scoop protein powder
• 1/2 cup oats
• 1/2 cup almond milk
• 1 large egg
• 1/4 teaspoon salt
• 1 tablespoon honey

Instructions

1. In a bowl, whisk together protein powder, oats, and salt.
2. In a separate bowl, whisk together almond milk, egg, and honey.
3. Add the wet ingredients to the dry ingredients and mix until smooth.
4. Heat a non-stick pan over medium heat and grease with cooking spray.
5. Drop the batter by 1/4 cupfuls onto the pan and cook for 2-3 minutes.
6. Flip the pancakes and cook for another 1-2 minutes, until golden brown.
7. Serve the protein powder pancakes hot with your favorite toppings.

Spinach and Feta Omelette

A flavorful and nutritious omelette filled with spinach and feta cheese.

Ingredients

• 2 eggs
• 1/4 cup chopped fresh spinach
• 1/4 cup crumbled feta cheese
• 1 tablespoon butter
• Salt and pepper to taste

Instructions

1. Crack the eggs into a bowl and whisk them together with a fork.
2. Heat the butter in a medium-sized non-stick skillet over medium heat.
3. Add the chopped spinach to the skillet and cook until wilted.
4. Pour the whisked eggs over the spinach and cook until the edges start to set.
5. Sprinkle the crumbled feta cheese over the eggs.
6. Use a spatula to gently fold the omelette in half.
7. Cook for an additional 1-2 minutes, until the cheese is melted and the eggs are cooked through.
8. Season with salt and pepper to taste, then serve hot.

Avocado Toast With Poached Eggs

Avocado toast with poached eggs is a nutritious breakfast option.

Ingredients

• 2 slices whole grain bread
• 1 ripe avocado
• 2 eggs
• Salt and pepper to taste
• 1 tablespoon lemon juice
• 1/4 cup cherry tomatoes

Instructions

1. Toast the bread until lightly browned.
2. Mash the avocado and spread on toast.
3. Poach the eggs in boiling water for 3-4 minutes.
4. Season with salt, pepper, and lemon juice.
5. Top the toast with poached eggs and cherry tomatoes.
6. Serve immediately and enjoy.

Greek Yogurt Parfait

A healthy and delicious Greek Yogurt Parfait to start your day.

Ingredients

• 1 cup Greek yogurt
• 1/2 cup granola
• 1 cup mixed berries
• 1/2 cup sliced banana
• 1 tablespoon honey

Instructions

1. Layer Greek yogurt, granola, and mixed berries in a bowl.
2. Top with sliced banana and drizzle with honey.
3. Serve immediately and enjoy!

Breakfast Quesadilla

A breakfast quesadilla filled with scrambled eggs, cheese, and sausage.

Ingredients

• 2 large eggs
• 1/2 cup shredded cheese
• 1/2 cup cooked sausage
• 1 large tortilla
• 1 tablespoon butter
• Salt and pepper to taste

Instructions

1. Crack the eggs into a bowl and whisk them together with a fork.
2. Heat a non-stick pan over medium heat and add the butter.
3. Pour in the eggs and scramble them until they are cooked through.
4. Add the cooked sausage to the eggs and stir to combine.
5. Place the tortilla in the pan and sprinkle the cheese on half of it.
6. Add the egg and sausage mixture on top of the cheese.
7. Fold the tortilla in half to enclose the filling.
8. Cook for 2-3 minutes or until the tortilla is crispy and the cheese is melted.
9. Flip the quesadilla and cook for an additional 2-3 minutes or until the other side is also crispy.
10. Serve hot and enjoy.

Smoked Salmon Bagel

Smoked salmon bagel is a delicious and protein-rich breakfast option.

Ingredients

• 1 toasted bagel
• 2 slices of smoked salmon
• 1 tablespoon of cream cheese
• 1/4 cup of capers
• 1/4 cup of thinly sliced red onion
• Salt and pepper to taste
• Fresh dill for garnish

Instructions

1. Preheat the toaster to toast the bagel until lightly browned.
2. Spread the cream cheese on the toasted bagel.
3. Top the cream cheese with smoked salmon slices.
4. Sprinkle capers and thinly sliced red onion over the salmon.
5. Season with salt and pepper to taste.
6. Garnish with fresh dill and serve immediately.

High-Protein Smoothie Bowl

Start your day with a nutritious high-protein smoothie bowl.

Ingredients

• 1 scoop vanilla protein powder
• 1/2 cup frozen berries
• 1/2 cup unsweetened almond milk
• 1/2 cup Greek yogurt
• 1 tablespoon chia seeds
• 1 tablespoon honey
• 1/2 cup sliced almonds
• 1/2 cup shredded coconut

Instructions

1. In a blender, combine protein powder, frozen berries, almond milk, and Greek yogurt.
2. Blend the mixture on high speed until smooth and creamy.
3. Add chia seeds and honey, and blend until well combined.
4. Pour the smoothie into a bowl.
5. Top with sliced almonds and shredded coconut.
6. Serve immediately and enjoy.

Egg and Sausage Skillet

A hearty, high-protein breakfast skillet with scrambled eggs and sausage.

Ingredients

• 1 lb sausage
• 6 eggs
• 1 bell pepper
• 1 onion
• 2 cloves garlic
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Cook the sausage in a large skillet over medium-high heat, breaking it up with a spoon as it cooks.
2. Once the sausage is browned, remove it from the skillet and set it aside.
3. Add the olive oil to the skillet and sauté the bell pepper, onion, and garlic until tender.
4. Crack the eggs into a bowl and whisk them together, then pour them over the vegetables in the skillet.
5. Scramble the eggs until they are cooked through, then add the cooked sausage back into the skillet.
6. Season with salt and pepper to taste, then serve hot.

Chia Seed Pudding

Chia seed pudding is a nutritious and filling breakfast option.

Ingredients

• 1/2 cup chia seeds
• 1 cup almond milk
• 1 tablespoon honey
• 1/4 teaspoon vanilla extract
• Pinch of salt
• Sliced fruit or nuts for topping

Instructions

1. Mix chia seeds, almond milk, honey, vanilla extract, and salt in a bowl.
2. Refrigerate for at least 2 hours or overnight.
3. Top with sliced fruit or nuts before serving.
4. Serve chilled and enjoy.

Turkey and Cheese Wrap

A delicious and easy-to-make breakfast wrap filled with turkey and cheese.

Ingredients

• 1 whole wheat tortilla
• 2 slices of deli turkey breast
• 1 slice of cheese
• 1/4 cup of lettuce
• 1/4 cup of tomato
• 1 tablespoon of mayonnaise

Instructions

1. Lay the tortilla flat on a clean surface.
2. Arrange the turkey slices in the center of the tortilla.
3. Place the cheese on top of the turkey.
4. Add the lettuce and tomato on top of the cheese.
5. Spread the mayonnaise over the filling.
6. Fold the bottom half of the tortilla up over the filling.
7. Fold in the sides and roll the wrap up tightly.
8. Slice in half and serve.

Quinoa Breakfast Bowl

Start your day with a nutritious quinoa breakfast bowl filled with protein and fiber.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1/2 cup mixed berries
• 1/2 cup Greek yogurt
• 1 tablespoon honey
• 1/4 cup chopped nuts
• 1 scoop vanilla protein powder

Instructions

1. Rinse the quinoa and cook it in water until tender.
2. In a bowl, mix together cooked quinoa, Greek yogurt, and honey.
3. Add mixed berries and chopped nuts on top of the quinoa mixture.
4. Sprinkle vanilla protein powder over the berries and nuts.
5. Serve the quinoa breakfast bowl immediately and enjoy.

Cottage Cheese and Fruit

A healthy and invigorating breakfast option, combining cottage cheese with fresh fruit.

Ingredients

• 1/2 cup cottage cheese
• 1/2 cup mixed berries
• 1 tablespoon honey
• 1/4 teaspoon vanilla extract
• 1/4 cup sliced peaches

Instructions

1. In a bowl, mix together the cottage cheese, honey, and vanilla extract until well combined.
2. Top the cottage cheese mixture with mixed berries and sliced peaches.
3. Serve chilled and enjoy as a protein-packed breakfast.

Peanut Butter Banana Toast

A delicious and filling breakfast made with peanut butter and banana on toasted bread.

Ingredients

• 2 slices of whole grain bread
• 1 ripe banana, sliced
• 2 tbsp of peanut butter
• Pinch of salt
• Optional: honey or maple syrup for drizzling

Instructions

1. Toast the bread until lightly browned.
2. Spread 1 tablespoon of peanut butter on each slice of toast.
3. Arrange the sliced banana on top of the peanut butter.
4. Sprinkle a pinch of salt to taste.
5. Drizzle with honey or maple syrup if desired.
6. Serve and enjoy.

Breakfast Tacos

Start your day with a boost of protein and flavor with breakfast tacos.

Ingredients

• 1 pound ground sausage
• 1/2 cup diced onion
• 1/2 cup diced bell pepper
• 4 large eggs
• 1 can black beans, drained and rinsed
• 1 tablespoon olive oil
• 4 taco-sized tortillas
• Shredded cheese
• Salsa
• Optional toppings: avocado, sour cream, cilantro

Instructions

1. Cook the ground sausage in a large skillet over medium-high heat, breaking it up with a spoon as it cooks.
2. Once the sausage is browned, add the diced onion and bell pepper and cook until they are tender.
3. Crack the eggs into a bowl and whisk them together, then pour them over the sausage mixture and scramble everything together.
4. Stir in the black beans and cook for an additional 1-2 minutes.
5. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the tacos by spooning the egg and sausage mixture onto a tortilla and topping with cheese, salsa, and any desired toppings.
7. Serve immediately and enjoy.

Hard-Boiled Eggs and Veggies

A protein-packed breakfast with eggs and vegetables.

Ingredients

• 4 eggs
• 1 cup mixed vegetables (spinach, bell peppers, onions)
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions

1. Bring a pot of water to a boil and carefully add the eggs.
2. Reduce the heat to a simmer and let the eggs cook for 12 minutes.
3. While the eggs are cooking, heat the olive oil in a pan over medium heat.
4. Add the mixed vegetables to the pan and cook until they are tender.
5. Once the eggs are done, remove them from the water and let them cool.
6. Peel the eggs and slice them into wedges.
7. Serve the hard-boiled eggs with the sautéed vegetables and season with salt and pepper to taste.

Oatmeal With Nuts and Seeds

Hearty oatmeal with nuts and seeds provides a nutritious start to the day.

Ingredients

• 1/2 cup rolled oats
• 1/2 cup water
• 1/4 cup chopped almonds
• 2 tablespoons chia seeds
• 1 tablespoon honey
• Pinch of salt

Instructions

1. In a pot, bring the water to a boil.
2. Add the oats, reduce heat, and simmer for 5 minutes.
3. Stir in chopped almonds, chia seeds, and honey until well combined.
4. Cook for an additional 2 minutes or until the oats have absorbed most of the liquid.
5. Remove from heat, add a pinch of salt, and serve warm.

Protein Waffles

Protein-packed waffles for a healthy breakfast boost.

Ingredients

• 2 scoops vanilla protein powder
• 1 cup rolled oats
• 1/2 cup almond flour
• 1/4 cup granulated sugar
• 2 large eggs
• 1/2 cup unsweetened almond milk
• 1/4 teaspoon salt
• 1/4 teaspoon baking powder
• 2 tablespoons melted coconut oil

Instructions

1. Preheat the waffle iron according to the manufacturer’s instructions.
2. In a large bowl, combine protein powder, oats, almond flour, sugar, and baking powder.
3. In a separate bowl, whisk together eggs, almond milk, and melted coconut oil.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Pour about 1/4 cup of the batter onto the center of the waffle iron.
6. Cook for 3-5 minutes, or until the waffles are golden brown and crispy.
7. Repeat with the remaining batter, greasing the waffle iron with cooking spray as needed.
8. Serve the protein waffles hot with your favorite toppings.

Breakfast Meatball Sub

Savory meatball sub filled with high-protein meatballs and melted cheese.

Ingredients

• 1 pound ground turkey
• 1/2 cup rolled oats
• 1/2 cup grated Parmesan cheese
• 1 egg
• 1/4 cup chopped onion
• 2 cloves garlic, minced
• 1 cup marinara sauce
• 4 sub rolls
• 1 cup shredded mozzarella cheese
• Fresh basil leaves

Instructions

1. Preheat the oven to 400°F (200°C).
2. In a large bowl, combine ground turkey, rolled oats, Parmesan cheese, egg, onion, and garlic.
3. Mix well with your hands until just combined.
4. Use your hands to shape the mixture into meatballs, about 1 1/2 inches in diameter.
5. Place the meatballs on a baking sheet lined with parchment paper.
6. Bake the meatballs in the preheated oven for 18-20 minutes, or until cooked through.
7. While the meatballs are baking, toast the sub rolls in the oven for 2-3 minutes.
8. Spoon marinara sauce into the sub rolls, then add 3-4 meatballs to each roll.
9. Top the meatballs with shredded mozzarella cheese and return to the oven for an additional 2-3 minutes, or until the cheese is melted and bubbly.
10. Remove from the oven and top with fresh basil leaves.

Green Smoothie With Protein Powder

Boost your morning with a nutritious green smoothie packed with protein powder.

Ingredients

• 1 scoop of protein powder
• 1 cup frozen spinach
• 1/2 cup frozen pineapple
• 1/2 banana
• 1/2 cup almond milk
• 1 tablespoon chia seeds
• 1 teaspoon honey

Instructions

1. Combine protein powder, spinach, pineapple, banana, and almond milk in a blender.
2. Blend the mixture on high speed until smooth.
3. Add chia seeds and honey to the blender.
4. Blend the mixture again until well combined.
5. Pour the smoothie into a glass and serve immediately.

Conclusion

You’ll build muscle and stay full longer with these 20 high-protein breakfast recipes. Research proves that consuming protein-rich foods boosts muscle growth, investigating this theory confirms it’s true. You’ll maximize results by incorporating protein powder, eggs, and Greek yogurt into your diet, making these recipes a technical and authoritative approach to a healthier you.