97 High Protein Breakfast Ideas | Dairy Free, Vegan & Paleo Options (2024)

Whether you’re wondering what the benefits of eating a high-protein breakfast are or looking for easy and tasty breakfast ideas to fuel your day, you’ll find it all here!

What’s best is that protein is filling and triggers the release of satiety hormones that blunt appetite.

Egg-based, vegan, paleo, or even on-to-go breakfasts, you’ll find all kinds of delicious recipes and ideas that will keep you full.

For months you’ve probably noticed in every recipe I mention protein and this is not because I’ve suddenly decided it’s what I want to talk about, rather it’s just what is incessantly on my mind.

Endurance athletes(or anyone who frequently exercises) have higher protein needs and while I always thought I was doing a pretty good job, I never really tracked it {read more about protein timing, etc}. I knew I was eating plenty of veggies and not overdoing it on calories, so what more was there really to consider.


Once we started examining my protein intake it was less than half of what was recommended for someone doing the distances I’ve been doing for years. Which could explain why I was turning a bit skinny fat,losing muscle, and feeling fatigued.

What better way to ensure then that I am going to get enough protein than by kick-starting things with a high-protein breakfast to stave onRUNGER!

So without further ado, ideas galore for every potential diet! High protein breakfasts.

High Protein Breakfast Benefits

Maybe you aren’t marathon training, but you are trying tobuild muscleor lose weight oreat less sugar…well all of that can happen by shifting to a protein-filled breakfast.

  • University of Missouri study showed those who ate a high protein breakfast had less activity in the hunger centers of the brain throughout the day.
  • Tim Ferris has also long promoted this idea with the 4-hour body{aka. the slow carb diet}
  • Lower hunger makes it easier to pass up temptations
  • Higher protein breakfast has a lower insulin spike {compared to average cereal, bread breakfast}, which means we burn more fat for fuel and we don’t crave sugar
  • A fully fueled brain from the amino acids and calories doesn’t seek quick energy sources
  • Replaces depleted glycogen stores for recovery after morning workouts
  • Provides appropriate fuel for mid-day and afternoon exercise

Super busy and need some make-ahead ideas? Start with these11 Homemade protein barsfrom Greatist,Veggie Breakfast Bites (grab and go!).

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Does a High-Protein Breakfast Help with Weight Loss?

Many people swear by this for helping them to lose weight, which of course is Tim Ferriss’ major premise.

And it does work, just read all the benefits listed above about helping with cravings, building muscle and keeping you full.

For me, I started to combine a high protein breakfast with Intermittent Fasting (only 12 hours, you can click to link to see why) and found that indeed I was easily maintaining my weight loss, finally adding some muscle and craving much less sugar!!

I will tell you that I no longer follow IF because I have since learned about the ways it can increase cortisol in morning runs, which backfires on weight loss!

So without further ado, some protein breakfast ideas!

11 High Protein Oats

Lately, I’ve needed to switch things up in my morning routine and with Fall coming oats sounded good. But sans protein I’d never stay on track with my goals and not nearly filling enough…result a delicious new breakfast!

Bonus points because I always find ways to sneak more veggies into my meals!

High Protein Oat Meal Recipe

This is a delicious, comforting breakfast recipe with enough protein to keep you full and rebuild after a solid morning workout. This option is gluten-free and also dairy-free!

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Print Recipe


A great warming breakfast that still packs enough protein to keep you full and rebuild after a great morning workout. This option is gluten free and dairy free.

Prep Time1 minute min

Cook Time2 minutes mins

Total Time3 minutes mins

Course: Breakfast

Keyword: Dairy Free, Gluten Free


  • - 1 Packet UDI's Steel Cut Oats Plain - gluten free
  • - 1/4 cup shredded carrots
  • - 1/4 cup shredded zucchini
  • - 1/2 scoop Vega protein powder
  • - 2 tbsp egg whites
  • - 1/3 cup water add as needed
  • - cinnamon and blueberries to top



Roughly 20 grams of protein

High Protein Overnight Oats

These high-protein overnight oats are incredibly delicious and packed with tons of protein to fuel you perfectly after a nice, morning run. From delicious Strawberry Banana Overnight Oats to a Vegan High Protein Overnight Oats, you’re going to fall in love with these oats recipes.

Plus, they’re incredibly easy to whip up, and taste great!

If you can’t do dairy, toss in some Flax Milk or Vanilla Almond Milk. I’ve also mentioned tips on how to sneak more veggies into your oats!

4 Protein-Packed Oatmeal Recipes

These Protein-Packed Oatmeal Recipes by BodyBuilding.com are an incredibly comforting and delicious way to start the day. Oatmeal is relatively neutral in taste, making it an excellent foundation for experimenting with different toppings and flavors. And you’ll find some great ideas here that you can try or customize to make it your own!

In addition to helping lower the harmful form ofcholesterol, the fiber in oatmeal aids in weight loss, and the carbs provide an energy boost while keeping hunger at bay.

Banana Baked Protein Oatmeal

This recipe by Southern in Law is packed with protein, whole grains, and healthy fats. It’s a complete breakfast that can be made ahead of time and even frozen for a quick breakfast treat. You can eat it on its ownor top it with a dollop of peanut butter for the perfect breakfast.

Cinnamon Raisin Protein Bars

This recipe by Savvy Naturalista is high in protein, thanks to the oat bran, protein powder, and eggs in the bars. Most protein bars tend to be high in fat, thanks to the nuts, but these are high protein yet low in fat!

It’s an incredibly easy recipe to whip up and it’ll be hard for you to just have one at a time. The extra fiber from the oat bran is perfect for the mornings!

Beef N Sausage Savory Oatmeal

This recipe by Beef it’s What’s For Dinner is delicious and definitely unique! If you’re not into sweet things during breakfast but still want to take advantage of the protein-packed in oats, then this recipe is for you!

It’s oats, but savory! And not just savory, it has beef in it! It’s tasty beef, with chewy oats that are laced with rich flavors of cumin and smoky paprika! Topped off with some shredded cheese! Packed with protein and great flavor!

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Lemon Raspberry Quinoa Pancakes

This recipe by Wendy Polisi includes quinoa flour which is packed with protein! It’s a great source of several important nutrients, including folate, magnesium, zinc, and iron.

It’s also rich in fiber and protein, which combined will help make you feel full and satiated. Quinoa also contains flavonoids, including quercetin and kaempferol, which have powerful antioxidant and anti-inflammatory effects on the body. Perfect after a run I’d say!

Peanut Butter Overnight Oats

This recipe by Ambitious Kitchen tastes like a slice of banana bread or banana cream pie! It not only tastes amazing but it’s full of nutrition too.

These oats are packed with healthy fats from the creamy peanut butter and chia seeds and are naturally sweetened and gluten-free thanks to the gluten-free rolled oats mentioned in the recipe!

It also packs over 15g of protein and takes only 10 minutes of prep to get going. You can also make it your own by adding extra fruits like strawberries or blueberries. Or consider switching out to a different nut butter you prefer more or adding different toppings like a sprinkle of cinnamon powder or a drizzle of honey.

11 High Protein Vegetarian Breakfast

Maybe you’ve decided to pass on the meat, but don’t mind some dairy or possibly an egg? In which case, these recipes give you a few more ways to mix it up.

Greek Yogurt 7 Ways

These 7-in-1 recipes by The Chriselle Factor are a great way to enjoy all the benefits of Greek yogurt in the morning. Greek yogurt is, honestly, incredible. It’s packed with probiotics, B12 and is a great source of protein.

It’s also a great source of calcium, phosphorus, zinc, vitamin A and even potassium. Compared to regular yogurt, Greek yogurt is higher in protein and lower in carbs.

Plus, these recipes make for a heavenly, creamy treat! All 7 recipes can be made with 6 ingredients or less (usually 3 ingredients only – amazing, right?!). All you need to do is put it all together and you’re done!

Definitely something you want to try, trust me!

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Cottage Cheese Breakfast Bowl

This recipe by The Work Top has a pleasant crunch from the nuts and seeds, and has just enough sweetness to make it seem like a treat!

It includes cottage cheese which is a low-calorie cheese with a mild flavor, which makes the perfect ingredient and base for these breakfast bowls.

Cottage cheese is not only high in protein, but also in essential nutrients. It’s soft and creamy, and just one cup of it has a whopping 28 grams of protein!

The creaminess from the cheese, the crunch from the walnuts, the texture from the chia seeds, and the tartness and sweetness from the mixed berries make this breakfast bowl unbeatable! I definitely recommend trying this one!

3 Ingredient High Protein Pancakes

This high-protein pancakes recipe has got to be one of my all-time favorites! You only 3 ingredients to make these healthy pancakes and it takes a few minutes to make! Doesn’t get better than that, does it?

What’s incredible about these pancakes is that each one of them has 8.5g of protein!!

I’ve included egg whites in this recipe since it makes for a great recovery meal by creating a volume boost to the pancakes, which helps make you feel fuller. Egg whites also don’t have any fat, have half the calories of traditional whole eggs, and have less than 1% carbohydrate content!

You have got to try out this recipe, I’m sure you’re going to fall in love with these pancakes!

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Yogurt Quinoa Bowl

This recipe by Slim Sanity combines the goodness of Greek yogurt with quinoa. So if you’ve been going through these recipes but didn’t know whether to pick the one with the Greek yogurt or the one with the quinoa, this one might be the one for you!

It’s packed with protein, B12, and probiotics from Greek yogurt and the antioxidant-packed flavonoids and fiber from quinoa. You’re going to love this one!

Make-Ahead Fruit and Yogurt Parfait

This recipe by Iowa Girl Eats is the perfect plan ahead to grab and go fruit and yogurt breakfast parfaits ever! You can assemble these over the weekend and then grab and go all week long.

These make-ahead breakfast parfaits are also packed with Greek yogurt. They’re definitely the perfect way to start the day and taste absolutely delicious. You need to try this recipe out.

4 Healthy Breakfast Pizzas

Who says you can’t have pizza for breakfast?! I actually had it twice last week and loved that it was an easy way to get in every single macronutrient I needed to recover from a run!

For both options, I took half a UDI’s gluten-free crust and then topped it based on my mood for the day! I’ve also been using Banza chickpea crusts which adds a little more protein!

No cheese necessary, thank you, to have a great breakfast!

Egg Style: Scrambled two eggs with veggies from the fridge, piled on pizza with a little pasta sauce, and baked on a pizza crust for just a couple of minutes.

Left Over Style: Layered pizza crust with grilled chicken, chopped green peppers, onions, spinach, and a little leftover pasta sauce!

Veggie Style: Check out Mason Fitfor a fully homemade option that’s low carb (Though remember we need carbs after workouts!)

Paleo Style: Ancestral Nutrition for a cool Paleo Breakfast Pizza with a gluten free homemade crust.

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19 High Protein Egg Breakfast Ideas

If you already love having eggs for breakfast you’ve got a head start on the high protein. Here are some recipe ideas to help you switch up, make ahead, and stay on top of that 30 grams to start the day.

Top 10 High Protein Breakfasts with Eggs

These 10-in-1 recipes by Top Inspired will fulfill your high-protein egg breakfast dreams! Regardless of the kind of egg breakfast you’re looking for, you’re going to find it here!

The Greek Baked Eggs is definitely one of my favorites since it’s not only high in protein but also has the perfect combination of light spices to add an incredible flavor to the eggs!

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Portobello Breakfast Cups

This recipe by Ari’s Menu is perfect for all those mushroom lovers out there! You just need simple ingredients to whip up these delicious breakfast cups.

The best part is that it takes only 5 minutes to prep these and 15 minutes to cook them! So you’ll have some incredible breakfast cups ready in under 20 minutes start from to finish!

Artichoke & Spinach Blue Cheese Baked Eggs

This recipe by The Fit Fork combines some delicious veggies and blue cheese Greek yogurt dressing to get an unbelievably tasty breakfast casserole. They’re baked in individual gratins though, which makes for easy portioning! High protein and absolutely delicious!

High Protein Veggie Egg Bake

This recipe by Skinny Fitalicious is high in protein and fiber and the best way to eat low calorie while keeping your blood sugar happy!

Veggies are loaded with fiber and water, which makes them really important for maintaining a healthy diet and losing weight. Not only is the egg bake loaded with them, but it also has eggs and cottage cheese.

Definitely try this one out!

Veggie Egg Bites

If you’re into bite-sized foods like me and are looking for the perfect bite-sized egg breakfast, then you’re in for a treat!

The best thing about making these is that they’re so easy! Just mix everything together in a large bowl and then bake it in muffin tins. These will hold up and not fall apart as you take a bite, so no utensils needed for the busy runners out there!

They also double as a breakfast bite and even as a snack to munch on throughout the day. I absolutely love that you can keep changing things up and add whichever veggies you’re feeling like eating the most that day. I love a red bell pepper, broccoli, and tomato combo!

Definitely one of the most versatile recipes on the list that I’m sure you’re going to love!

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Spinach and Goat Cheese Frittata

This recipe by In Fine Balance feature a delicious frittata that’s not only high in protein but also packed with veggies!

If you love quiches, you’ll love this one since it’s basically a quiche without a crust! And it’s much easier to make than a standard omelet. It’s one of the best ways to use up leftover meals and to add in even more veggies than the recipe mentions.

It’s an incredible dish that’s simple to make and is absolutely perfect for mornings when you’re looking for something more filling than usual. High recommend this one!

Other High Protein Breakfast Egg Recipes:

97 high protein breakfast #recipes for any diet to keep you full and help with weight loss Click To Tweet

19 High Protein Vegan Breakfast Ideas

Maybe like me, you’ve found dairy and eggs don’t make you feel fabulous, in fact, they make youfeel bloatedwhich totally goes against to goal of even trying this high protein thing.

It’s 100% possible to enjoy a high protein breakfast no eggs, no butter, no dairy. Now the meat is up to you, but these options will all be perfect for a plant-based athlete diet!

10 Hearty Bean Breakfast Ideas

This 10-in-1 recipe post by The Lean Green Bean gives you some great ideas on how to incorporate beans into your breakfast!

Beans are an inexpensive, hearty and delicious way to add more protein into your diet, as well as being great sources of fiber, iron, and potassium.

Whether you’re looking for a classic British, baked beans on toast recipe or some tasty breakfast burrito featuring black beans, you’re going to find it all here!

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Scrambled Tofu Breakfast

This Scrambled Tofu breakfast is one of my absolute favorites! Who doesn’t love scrambled eggs? But we all know how they can get a bit boring and bland after a while. That’s where this dish excels by a mile!

First of all, using silken tofu changed the game and the result is some tasty tofu scramble that goes perfectly with whole wheat tortillas or gluten-free (the way I like them!).

I highly encourage you to add whichever veggies you like for more flavor and to make the serving bigger and heartier! Veggies are such a great source of fiber and water and they can fill you up without the added calories you’ll get from meat.

This recipe is so versatile, you could totally make it Mexican by adding black beans and salsa to it or some lemon zest and oranges for a citrus feel!

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Vanilla Pumpkin Protein Muffins

Who doesn’t love some tasty treats? But why do they all have to be so unhealthy?! That’s what struck me one day and had me experimenting in the kitchen.

The result? Muffins that are high in fiber and protein and have no added sugars! Yes, you read that right! These muffins are power-packed and delicious, all in one.

What’s best is that they took just 5 minutes to prep! Plus, they have multiple servings of fruits and veggies in each muffin which is definitely a win-win for me.

These muffins are a great way to sneak in more veggies without letting your family know. They don’t taste like veggies at all, but they contain carrots, and you could really swap in, say, squash, sweet potatoes, or zucchini.

If you love muffins but have always wished they could be healthy, well then this recipe is the answer to all your wishes! You should check this one out for sure, I promise you won’t regret it!

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Banana Maca Protein Pancakes

This recipe by Spa Bettie is high in protein and also contains maca.

Maca is an earthy flavored adaptogen powder that originates from a root vegetable!

It contains all the essential amino acids and even vitamin B12, minerals, and enzymes. It’s also known to improve mood and energy, so here’s to a great breakfast that will not only fill you up but also cheer you up in the morning!

Other High Protein Vegan Breakfasts:

I remember initially trying to find a non-dairy breakfast and soon realized that I could often replace most recipes with plain almond milk to get close.

9 Paleo Breakfast Ideas

One of the reasons, I like including Paleo options are because they can often fit a lot of allergy requirements. These dairy-free breakfast ideas are also gluten-free breakfast ideas that still pack a hearty protein punch.

Roasted Vegetable Savory Bowl

One of the things I think many of us appreciate with Paleo meals are finding non-sweet breakfasts! This one from Laura Fuentes is an incredible and filling way to start the day.

This is actually one of those breakfast for dinner ideas that I LOVE. Friends we need all the veggies for optimum recovery.

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Clean Eating Turkey Breakfast Sausage

This recipe by The Gracious Pantry is the perfect way to start your mornings off in a healthy way! The turkey breakfast sausage patties are delicious and incredibly easy to make.

Although they’re high in protein, they’ll still quite low in calories with each sausage patty having approximately 57 calories, depending on how large you make them.

You can also make these and freeze them either before or after cooking them. They’ll last in the freezer for 4 months and are a great way to prep in advance to make sure you always have a healthy, high-protein breakfast option readily available.

Herb Chicken and Biscuit Bake

This recipe by Cotter Crunch combines the goodness of nutrition with flavor with its delicious comfort food chicken and biscuits meal. Who said comfort food had to be unhealthy? This dish definitely breaks those stereotypes!

It’s packed with protein and flavor for the perfect breakfast when you’re looking for something comforting yet healthy.

Have a big family and want to feed them all a delicious, healthy breakfast that’s high in protein? Then you can throw all the ingredients into one pot and make a bigger casserole. There’s truly no excuse to not eat healthy when it comes to this recipe.

Other Paleo Breakfast Recipes:

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24 High Protein Breakfast On The Go

The truth is for most high-protein on-the-go breakfast ideas you’re looking at protein powder. Another option is one of the egg burritos listed above which you can make, put in the freezer and then pull out as needed. You could also make the high-protein overnight oats, then take them with you.

Let’s start with a protein and veggie-packed meal that will really serve runners.

Craving Buster Smoothie

A few too many sweets lately?

A nutrition-packed smoothie with a few specific ingredients can help to reduce cravings. Unlike many “craving” smoothies which try to replicate chocolate or provide high sugar, this is a low sugar way to reset your body.

Blend together:

  • 1/2 beet
  • 1 handful spinach
  • 1 handful kale
  • 1/2 banana
  • 1 cup coconut water
  • 1 cup water
  • 1 scoop vanilla protein powder

17 Protein-Packed Smoothies

Protein-packed smoothies are a great breakfast option when you’re on the go, and these 17 recipes include my favorite combos! When you include a good dose of protein in your post-workout smoothie, it helps to heal muscle damage and encourage muscle growth.

These protein-packed smoothies are quick and easy to make, have nutrients that the body can absorb quickly, don’t require a lot of digestion, and can utilize leftover veggies!

You’ll also be able to recover faster from your run to be able to work out even better the next day. It’s honestly the best and easiest way to sneak in additional veggies without even realizing it.

Any and every kind of runner can benefit from one of these smoothies, so I highly suggest you check them out!

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Protein Cookie Dough Vanilla Mug Cake

This recipe by The Balanced Whisk is a perfectly delicious and moist cookie dough mug cake that also happens to be high in protein!

It’s the ultimate sweet breakfast for breakfast when you want to keep up with your healthy habits but also want to treat yourself a bit.

Made using oat flour, it’s incredibly tasty but only takes 1-2 minutes to whip up. Something the whole family can enjoy for sure!

No-Bake Breakfast Bars

This recipe by Darebee is a quick, on-the-go breakfast bar that only requires a whopping 4 ingredients in total!

It’s made of delicious and nutritious things such as oat flakes, peanut butter, and even maple syrup! To take it to the next level, consider adding some nuts or dried fruit such as walnuts and cranberries.

Other High Protein Breakfast On-The-Go Recipes:

On the run, but trying to improve your nutrition? These 97 healthy high protein breakfast recipes will make everyone happy Click To Tweet

Done with breakfast and looking for ideas for lunch?

  • Checkout these high protein power bowl meals
  • Ideas for a high protein salads at home
  • High protein cookie dough
  • 21 High protein dessert ideas

What’s your go to high protein breakfast?

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97 High Protein Breakfast Ideas | Dairy Free, Vegan & Paleo Options (2024)
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