Protein Breakfast Ideas

If you’re trying to eat more protein, one of the easiest ways to stay on track is to get ahead of the day. Starting your morning with a proper high protein breakfast makes a big difference. You feel fuller for longer, your energy is steadier, and you’re far less likely to reach for snacks by mid-morning.

That was a game-changer for me. I used to start the day no breakfast, or with cereal or toast, and wonder why I was hungry in the day! Now I aim for 25 to 40 grams of protein in the morning, and it sets the tone for everything else. You don’t need anything fancy, just a few go-to meals that are easy to make, taste good and tick the right boxes.

Here are ten simple ideas you can try. Each one includes the calories, protein, carbs and fats so you can pick what works best for you.

Want to work out your daily protein target? Try my protein calculator >

Scrambled Eggs with Spinach and Feta on Sourdough Toast

Protein: 23g
Carbs: 40g
Fat: 20g
Calories: 380

Why it works: Eggs are a great source of protein and healthy fats. The spinach adds fibre and vitamins, while the sourdough helps keep you full.

How to make it: Crack two eggs into a bowl and whisk with a pinch of salt and pepper. Heat a little olive oil in a pan over medium heat. Pour in the eggs and stir gently. Once they begin to set, add a small handful of spinach and crumble in 30g of feta. Toast one or two slices of sourdough and serve the scramble on top.

Greek Yoghurt with Chia Seeds, Berries, and a Scoop of Vanilla Protein Powder

Protein: 30g
Carbs: 23g
Fat: 10g
Calories: 300

Why it works: A high protein option that’s quick and refreshing. Greek yoghurt keeps you full, chia seeds help with digestion, and the berries give a natural sweetness.

How to make it: Spoon 150g of Greek yoghurt into a bowl. Stir in one tablespoon of chia seeds and a scoop of vanilla protein powder. Top with a small handful of fresh or frozen berries. Stir gently or layer it up like a sundae.

Protein Pancakes with a Drizzle of Honey

Protein: 25g
Carbs: 35g
Fat: 10g
Calories: 320

Why it works: Feels like a treat but packs in protein to help keep cravings down later in the day.

How to make it: In a bowl, mash one banana with two eggs and a scoop of protein powder. Mix into a smooth batter. Heat a non-stick frying pan and cook in small batches until golden on both sides. Serve warm with a drizzle of honey.

Oats topped with Almonds and a Scoop of Protein Powder

Protein: 22g
Carbs: 40g
Fat: 15g
Calories: 385

Why it works: Oats give slow-release energy and the added protein helps support muscle repair after training.

How to make it: Add 40g of oats and 250ml of milk to a saucepan. Simmer for 5 minutes, stirring often. Remove from the heat and stir in one scoop of protein powder. Serve in a bowl and top with a tablespoon of chopped almonds.

Smoked Salmon and Cream Cheese on Sourdough Toast

Protein: 28g
Carbs: 45g
Fat: 23g
Calories: 450

Why it works: Smoked salmon is rich in protein and omega-3 fats. Cream cheese makes it feel satisfying and sourdough provides steady energy.

How to make it: Toast two slices of sourdough. Spread with a thin layer of cream cheese, about 40g total. Top with 80g of smoked salmon. Add a squeeze of lemon and a sprinkle of black pepper.

Chickpea and Avocado Smash on Sourdough Toast

Protein: 15g
Carbs: 50g
Fat: 20g
Calories: 420

Why it works: A plant-based mix that still delivers protein. The fibre in chickpeas and healthy fats in avocado help keep you satisfied.

How to make it: Drain half a tin of chickpeas and mash with half a ripe avocado. Season with lemon juice, salt and pepper. Toast two slices of sourdough and spread the mix evenly over the top.

Avocado and Poached Eggs on Sourdough Toast

Protein: 18g
Carbs: 45g
Fat: 25g
Calories: 420

Why it works: Combines healthy fats, protein and slow carbs in a balanced way. Great for energy and focus.

How to make it: Bring a pan of water to a gentle simmer. Crack in two eggs and poach for 3 to 4 minutes. Toast two slices of sourdough and top with half a mashed avocado. Place the poached eggs on top and season to taste.

Cottage Cheese with Pineapple Chunks and Walnuts

Protein: 25g
Carbs: 25g
Fat: 10g
Calories: 290

Why it works: Cottage cheese is a light but filling source of protein. Pineapple adds natural sweetness and walnuts give crunch and healthy fats.

How to make it: Spoon 200g of cottage cheese into a bowl. Add a few chunks of fresh pineapple or tinned in juice, drained. Sprinkle with a tablespoon of chopped walnuts for crunch.

Tofu Scramble with Mixed Veggies on Sourdough Toast

Protein: 24g
Carbs: 50g
Fat: 15g
Calories: 420

Why it works: A filling vegan option with plenty of protein and nutrients from the mixed veg.

How to make it: Crumble 150g of firm tofu into a frying pan. Add a little oil and cook with chopped peppers, mushrooms and spinach for about 5 to 7 minutes. Season with turmeric, black pepper and a pinch of salt. Serve on two slices of toasted sourdough.

Grilled Chicken Sausages with Tomato Relish

Protein: 28g
Carbs: 10g
Fat: 20g
Calories: 340

Why it works: High in protein with fewer carbs. Ideal if you want a savoury breakfast that feels more like a proper meal.

How to make it: Grill two chicken sausages until browned and cooked through. Serve with a couple of tablespoons of tomato relish and some grilled cherry tomatoes on the side if you like.