13 high-protein breakfast ideas to start the day off right

Whether you're trying to lose weight, gain muscle, or simply maintain a healthy body, getting enough protein is one of the most important things you can do.

Protein has many important roles in the body [1]. It helps keep your body functioning every day, supports muscle growth and repair, helps digestion and metabolism, and boosts immunity.

But many people struggle to eat enough of it in their diet, especially at breakfast. Luckily, we're here to help!

Read on for 13 healthy and delicious high-protein breakfast ideas to help you kickstart the day feeling your best.

The benefits of eating a high-protein breakfast

Getting enough protein is a key part of a healthy diet for everybody, especially those who are trying to lose weight.

Protein supports weight loss in a number of ways [2]. For one thing, increasing your protein intake can make your body burn more calories as it digests. This is due to the thermic effect of protein, which is higher than that of carbohydrates or fats.

Additionally, protein supports muscle growth, and developing lean muscle mass can increase your metabolism, which means your body will burn more calories even while you're resting or sleeping [3].

Research has found protein is more satiating than carbs or fats, meaning a high-protein breakfast will keep you fuller for longer and you will be less likely to overeat later in the day [4].

In fact, one small study even found people who ate a high-protein breakfast ended up eating up to 441 fewer calories throughout the day [4].

If you are on a weight loss journey and are trying to target your metabolism and change your eating habits, a program like the Juniper Weight Reset could be helpful.

The holistic program pairs medical treatments with lifestyle changes and gives you the tools to achieve lasting results.

Through the medically-backed treatment plan, you can lower your appetite and improve body composition. Plus, you'll have access to health tracking, professional advice and community support to help you along your journey.

Most importantly, you will be able to make sustainable changes and develop healthy habits you can maintain for life.

How much protein should you aim for at breakfast?

The amount of protein you need to eat in a day, and in each meal, varies depending on factors including your age, gender, weight, activity level, and goals.

The Australian dietary guidelines suggest 46 grams of protein per day would be adequate for most women, and Dietitians Australia advises aiming for 0.75 grams of protein per kilogram of body weight [5].

However, other research and professionals suggest a higher intake (1.5-2 grams of protein per kilogram of body weight) is optimal, particularly if you are doing regular exercise [6].

It is best to spread your protein intake throughout your meals, so we would recommend aiming to eat around 30 grams of protein for a satisfying breakfast.

13 high-protein breakfast ideas

Protein is found in many supplements and foods, and some of the most well-known sources include powders, protein bars, meat and eggs, all of which are great options for anybody trying to eat more protein [7].

For days when you are really short on time, an option like Juniper's Nourish Shakes could be perfect.

The shakes are packed with premium ingredients and nutritional benefits, including 20 vitamins and minerals and over 29 grams of high-quality protein.

At just 205 calories each, they are the perfect meal replacement for anybody trying to lose weight and will keep you satisfied until your next meal.

But if you want a more substantial healthy breakfast that will still meet your protein needs, there are plenty of options out there.

And the good news is, a protein-packed meal doesn't have to be boring, bland or repetitive.

And now, for our favourite high-protein breakfasts:

1. Protein smoothie (or smoothie bowl)

When it comes to quick and easy high-protein breakfast ideas, it's hard to go past a smoothie. They can be whipped up in just a couple of minutes and can be completely personalised to suit your preferences and cover your macro and micronutrients.

One way to do this is by blending a Juniper Nourish Shake with frozen fruit, nut butter or yoghurt, chia seeds or flax seeds, and your liquid of choice (this could be water, coconut water, juice, dairy milk, or plant-based milk).

To take it up a notch and transition your breakfast into a smoothie bowl, you can thicken the consistency by using less liquid and adding more frozen fruit and ice.

You can then top it with some fresh fruit, a little crunchy granola, nuts or honey — again, it is totally customisable!

2. Overnight oats

Overnight oats are a great breakfast option, especially for those busy days when you are short on time.

As the name suggests, they can be prepared the night before and kept in a container in the fridge for a grab-and-go breakfast in the morning.

There are a few different ways to make overnight oats, but our favourite recipe is oats (of course!), almond milk, a spoonful of chia seeds, a dash of honey or maple syrup, and either your favourite protein powder, cottage cheese or Greek yoghurt for a protein boost.

Simply mix all ingredients and refrigerate overnight. You can add cinnamon, vanilla, or cacao for some extra flavour, and top with your favourite fruit and nut butter in the morning.

3. Baked oats

On days when you have a little more time on your hands, baked oats are a popular twist on overnight oats or regular porridge. It can be made as a single-serve, or as a large bake for another meal prep option.

The key ingredients are oats, milk, and baking powder. You can also include banana for moisture and add protein powder for flavour and a nutritional boost.

Simply blend up all the ingredients, pour into a small oven-safe dish and bake until it is set — make sure not to overcook it as it can become dry.

Once it has cooled down, try topping with strawberries and Greek yoghurt for more protein. It's like eating a healthy cake for breakfast!

4. Tofu scramble

If scrambled eggs are usually your go-to, why not try a tofu scramble for a plant-based protein option?

Simply crumble up your tofu (for the best texture, opt for firm or medium-firm) and fry in a little oil on medium heat with salt, pepper, cumin, turmeric, paprika, and garlic powder for around 10 minutes, and add a dash of milk if needed.

For some micronutrients, you can also add diced vegetables including onion, tomato, capsicum, mushroom, spinach, or kale. For added flavour, try topping with avocado, salsa, or tomato sauce.

You can eat your tofu scramble on toast, on a bagel, in a breakfast burrito, or just on its own or with some greens for a lighter option.

5. Chia pudding

Chia seeds are packed with health benefits, and chia pudding is the perfect make-ahead meal prep breakfast for those busy days.

Simply combine chia seeds with either dairy or plant milk, add some cinnamon and maple syrup for flavour, and refrigerate overnight.

You can also add your favourite protein powder (or Nourish Shake powder), and top with fruit and Greek yoghurt when you are ready to eat.

6. Protein pancakes

Protein pancakes are one of our favourite options for a high-protein sweet breakfast.

Simply blend protein powder, egg, a dash of milk, banana, and some baking powder, and then prepare the same way you would cook regular pancakes.

For a healthy yet delicious topping, try Greek yoghurt with some reheated frozen berries and a small drizzle of honey or maple syrup.

7. Turkey sausage hash

If you're craving a fry-up, a turkey sausage hash is a great healthy breakfast option.

Turkey sausages are often considered a healthier alternative to regular sausages as they are typically lower in calories and fat, but still high in protein and vitamins.

Breakfast hash can be prepared either on the stove or in the oven, and basically involves chopping up vegetables including sweet potato or white potato, onion, and capsicum, and cooking with a drizzle of oil and turkey sausages.

Season with your favourite spices, and top with fresh herbs or sauce.

8. Greek yoghurt bowl

Greek yoghurt is a great staple when it comes to high-protein breakfasts and snacks.

It is delicious on its own, but for some added flavour and nutrients, try adding some cinnamon, fruit, and a drizzle of honey.

If you'd like to jazz it up a little, try turning it into a yoghurt parfait by layering the yoghurt, fruit, and toppings in a tall glass.

9. Shakshuka on toast

Shakshuka is the perfect breakfast option when you want something a little bit special, and can be made for the whole family or as a single serving.

In a skillet or frying pan, simply combine chickpeas, capsicum, diced tomatoes, tomato paste, your favourite spices and some water. Cook for around 10 minutes until the sauce becomes fragrant, then create small wells and crack your eggs in.

You can then finish on the stove, or place in the oven for a few minutes until the eggs are cooked to your liking. Serve with whole grain or sourdough toast.

10. Smoked salmon on toast

Smoked salmon is a quick and easy savoury breakfast option.

Salmon is not only a protein source, but it is also a great source of omega-3 fatty acids, which are heart-healthy fats and also support brain function and skin health [8].

You can serve it on whole grain toast with its classic cream cheese pairing, or swap this for cottage cheese for some added protein.

11. Breakfast burrito

Burritos are not often considered a healthy food, but they can be a very nutritious option with the right inclusions.

Adding piles of sour cream, cheese, and fatty meat can significantly increase the calories and saturated fats, so it is important to be aware of what is inside your burrito.

For a healthy option, we suggest opting for a lower-calorie wrap, or one made from whole wheat flour.

For fillings, we suggest diced vegetables with some black beans, scrambled eggs (or tofu), hot sauce, and a little cheese.

12. Avocado toast with cottage cheese

Avocado toast is a favourite breakfast option for many of us, but it typically doesn't contain a whole lot of protein.

However, with a couple of small tweaks, it can easily be a macro-balanced meal and meet all your nutritional needs.

When preparing your meal, swap out a little bit of the avocado for a serving of cottage cheese, then combine it with lemon or lime juice, salt and pepper. You won't taste the cottage cheese at all, but it will add a nice boost of protein to your meal.

You can top it with poached eggs or serve it alongside scrambled eggs for a filling and nutritious meal that meets all your macronutrient needs.

13. Beans on toast

Beans on toast is a great option for a hearty, nutritious meal that will keep you full throughout the day and support a healthy gut.

Rather than using canned beans, which can be full of sodium, sugar and preservatives, we suggest sauteing plain beans with some tomato paste or passata, garlic, salt and pepper, chilli (if you like it) and leafy greens for micronutrients.

Serve on whole grain bread and top with a poached egg or a dollop of cottage cheese or Greek yoghurt for some added protein.

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