9 Healthy and Easy High Protein Breakfast Ideas for Women

If you’re like me and constantly planning on how to get 20-30g or protein first thing in the morning without it taking all of your time, then I hope this blog can offer some ideas and inspiration. As I am sure we all know by know, breakfast is the most important meal of the day. The decision that we make for this meal can affect our entire day, so it’s an important one.

If your health goals are focused around weight loss, building muscle, having more energy or just staying generally healthy, then eating a high protein breakfast is important. If you don’t want it to take all of your time to meal prep and cook for hours, then definitely stick around because these healthy breakfast ideas are simple and easy to build off of based on your personal preferences for flavor and foods.

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Why you should eat a high protein breakfast

Eating a high protein breakfast can have so many benefits, here are a few that I find motivating:

• Supports balance blood sugar and energy levels
• Supports appetite and weight loss
• Supports mental focus
• May support maintaining muscle

From my own personal experience, I find I feel so much more regulated and balanced throughout the day when I do eat a high protein breakfast. My energy levels are more stable and I am able to focus on my work much easier. This is much needed when you work remotely and it’s easy to get side-tracked!

How many grams of protein should you have for breakfast?

The ideal amount of protein to eat at breakfast for women in their 30’s is 25-30 grams. Most of the breakfast ideas I have included below hit that with room to mix and match foods depending on your personal dietary preferences.

Some really good high-protein breakfast ideas

1. Protein Oats

When I am in the mood for oatmeal, I tend to want it everyday for like a week. Oatmeal on its own is good, but if you want to make it high protein then you should definitely add some protein powder to it. I like the Be Well chocolate and vanilla collagen powders. One scoop has about 24 grams of protein.

Add other things like berries, hemp seeds, a drizzle of nut butter and honey or maple syrup to give it some flavor and texture. I’ll also add a sprinkle of bee pollen for extra vitamins and minerals.

2. Greek Yogurt Bowl

This can be as extravagant as you’d like it to be or as simple as just grabbing a single cup of yogurt and adding fruit, honey and some nuts and seeds to it. I personally love the Siggi’s skyr unsweetened yogurts. They pack 16 grams of protein in one serving and have no added sugar.

I recommend A2/A2 yogurt if you find you don’t do the best with regular dairy. CocoJune has a dairy free protein yogurt option with 10g of protein per serving if you want a dairy free breakfast option. Whichever you choose, a greek yogurt bowl is a great healthy high protein breakfast option.

3. Chicken Sausage and Egg Plate

One of my go-to high protein breakfasts is an eggs and sausage breakfast plate. I find myself eating this majority of days because I can heat it up in less than 10 minutes and be on my way.

If you work remotely like I do, this option is great for the days that you want to stay on track with eating healthy without it taking up a ton of your time. Sprouts also has the best frozen multi-grain waffles that you can heat up in the oven or toaster oven. I add peanut butter and a drizzle of honey to mine to balance out this breakfast.

If you want more balanced meal ideas, check out my blog post here.

4. High Protein Smoothie

I have always thought of smoothies as an easy way to boost your nutrition throughout the day. You can add so many nutrients to them by adding powders, leafy greens and fruits. One thing to always include is a protein powder.

This can be one of those breakfasts you throw together in less than 5 minutes and be on your way all while hitting that 20-30 grams of protein in your breakfast goal. I love efficient ways to stay on track with my health goals and smoothies definitely fit within this category.

5. Cottage Cheese Bowl

If you think you don’t like cottage cheese, I want to encourage you to try it. I was totally against the cottage cheese train for a while, but I really loved the nutrient and macro profile of it so I finally caved and tried it. I recommend getting a low fat option specifically from the brand Good Culture. Their cottage cheese is the best and most mild tasting in my opinion.

This is something I tend to grab when I am feeling lazy for breakfast and it’s also something I grab for an easy afternoon snack if I know I need more protein. I tend to throw some fruit on top, honey and hemp seeds for extra omega 3’s and I am good to go.

You can also opt for a savory option with diced tomatoes, a drizzle of extra virgin olive oil and some balsamic too. I’d probably add a couple of pumpkin seeds for crunch.

6. High Protein Tofu Scramble

If you want a high protein vegan breakfast option, tofu scrambles are a hit. You can add them to a burrito, throw them on some breakfast tacos or just eat it as is. Flavor them with some nutritional yeast, salt, pepper, some turmeric and pair with some beans, avocado slices and fruit for a more balanced breakfast option.

7. Egg White Bites

If you’re looking for high protein breakfasts that you can meal prep, then egg white bites are a great option. This recipe is great because it includes cottage cheese to boost the protein content.

You can change the vegetables that you add based on your preference and they are an easy grab and go option if you’re busy in the mornings. You can easily pair them with an apple or any other fruit too.

8. Breakfast Tacos

There was definitely a time in my life where I was making these breakfast tacos every single morning for like a month. Do you ever get hyper fixations on foods and then eat them until they can’t stand them anymore? I know I do.

These breakfast tacos are fast and a pretty easy to make breakfast option. You can use regular bacon or turkey bacon. I chop it up so it cooks really quickly on the skillet and then just cook the eggs right on top to not dirty another pan. I top with avocado, salsa and use gluten free tortillas for mine.

Pair with some fruit for added fiber and you are really starting your day on the right foot. If you want some ideas for adding more fiber to your breakfasts, check out my blog post here.

9. Chia Seed Pudding

Chia seeds are a high protein plant based option and a great source of fiber too. Every time I have chia seed pudding, I feel like I am eating dessert for breakfast. If you have a sweet tooth then definitely give this a try. I recommend adding protein powder to boost the protein. Meal prepping this in individual containers makes them easy for busy mornings.

Here is a pretty straight forward recipe.

Other Tips to Increase Your Protein

• Add collagen to your morning drinks. I add collagen to my coffee or matcha depending on the day. I also started using soy milk, which packs 9g of protein per cup. This collagen brand is non-gmo, pasture raised and lab tested.
• If you’re short on time, grab a high protein bar or a liquid yogurt. Some good options are an IQ bar, a Perfect Bar or a Chobani yogurt.
• Buy your favorite pre-made chicken sausage and add it to literally anything. Heating one of these up can boost your protein an extra 10g+ and it takes minutes to heat up on the stove.
• Add peanut butter to oatmeals, yogurts, chia puddings and any breads or waffles. Peanut butter has 4 grams of protein per tablespoon so can easily help boost the protein of your breakfast.
• Keep hard boiled eggs prepped in your fridge. Meal prep half a dozen and grab for an easy protein boost in the morning.

Wrap Up: Healthy High Protein Breakfast Ideas

Filling our breakfast plates with high protein foods is one of the best ways to start our day off on the right foot. If you are wanting to feel more balanced and energized throughout the day, then this is one simple healthy habit that you can incorporate to do just that.

Don’t overthink it and always think about addition before subtraction when it comes to food. Start by adding one of these simple tips or breakfast ideas to your morning and build off of that. Creating a healthy lifestyle can take time but it can be a fun and enjoyable journey if you do it with intentionality and patience.

I hope this blog gave you some inspiration on simple ways to add more protein to your mornings.

Disclaimer, all of my posts are for educational purposes only. Please consult your doctor or RD for personal and specific guidance.