High protein breakfasts are all the rage, and for good reason (science based benefits just ahead!). But while we all know we should eat more protein, the common question remains. How do I get that much protein for breakfast?!
It’s easier – and more important – than you think. I’m going to give you the why and the how behind high protein breakfasts. Serving up big motivation and simple ideas to upgrade your breakfast game.
Why Eat a High Protein Breakfast: Benefits of Protein in the Morning
The high protein breakfast trend isn’t going anywhere, because the results are just too good. One of the first changes I make with my clients when regulating hunger hormones and working toward body composition goals is to ensure they’re getting 30+ grams of protein at breakfast.
High protein breakfast benefits include:
- Increases your ability to burn calories the rest of the day (source)
- Balances hormones, especially satiety hormones and stress hormones
- Supports healthy weight loss (source)
- Regulates glucose, leading to more balanced blood sugar
- Decreases the desire to snack at night (source)
A High Protein Breakfast: Protein Content in Common Breakfast Foods
One pitfall I see clients make at breakfast is not knowing the protein content of their meal (even in the ballpark), and therefore drastically undereating protein. They make something like two eggs, sauteed spinach, and some berries. While that’s healthy, it has less than 15 grams of protein. Which means it won’t keep you full. And in two hours, you’ll be reaching for a mid-morning snack.
You really need around 30 grams of protein minimum to keep your hunger hormones happy for 4-6 hours, no snacking needed.
Here’s a quick list of some go-to breakfast foods and the protein they contain:
- 1 scoop Be Well Protein Powder = 20-24 g
- 3 breakfast sausage links = 9 g (Applegate) or 11 g (Teton)
- 1 cup of whole milk plain Greek yogurt = ~24 g *if no dairy allergy
- 2 slices of bacon = 6 g
- 1 regular sized egg = 6-7 g
- 5 smokies (Fork in the Road) = 7 g
- 3 slices Canadian bacon = 10-12 g
- Birch Benders Keto Mix, 2 pancakes = 9 g
- Smoked salmon, 4 oz = 20-22 g
- Cottage cheese, 1 cup = ~25 g *if no dairy allergy
I also want to encourage you to think outside the breakfast box. Leftovers and “dinner meats” may be unexpected, but they can make hitting your protein goals super easy!
- ½ lb ground beef = 55-60 g
- ½ lb brisket 45-55 g
- 2 oz ham (True Story) = 12 g
- 8 oz ground chicken crumbled = 40-45 g
- 8 oz salmon filet = 50-55 g
The Fab Four Formula: Your High Protein Breakfast Solution
Given the breakfast foods listed above along with their protein content, you can mix and match to hit your 30 g protein threshold. To make blood sugar balance and optimal nutrition super easy, I came up with the Fab Four Formula. The Fab Four Formula is my easy to follow and incredibly effective formula for attaining blood sugar balance, cutting cravings, and fueling energy.
Protein + Fat + Fiber + Greens
Thirty or more grams of protein at breakfast – combined with healthy fat, fiber, and greens – results in a complete, balancing breakfast that calms hunger hormones and helps you feel your best. It’s science you can feel.
A Week of Breakfasts with 30+ Grams of Protein
While you can choose your own adventure – creating high protein breakfasts from a combo of the foods shown above – sometimes it helps to see it all together. Below, I have a week's worth of examples of high protein breakfasts for everyone from the smoothie enthusiast to the sausage lover.
1. Fab Four Smoothie + 3 Sausage Links = 35-40 g protein
The Fab Four smoothie is your easiest, quickest, most travel-friendly high protein breakfast bet. It’s my breakfast of choice most days because it energizes, satisfies, and keeps me full for hours. I’m typically cooking up some breakfast meat for my boys, so I like to add a few sausage links or other breakfast meat to my smoothie for another 10 g of protein.
2. Beef “Chorizo” Egg Tacos = 72 g protein
This is my go-to post-workout breakfast. A whopping 70+ grams of protein makes me feel fueled, focused, and ready to crush the day. I call this breakfast my unlock. It’s a decision to first show up on my plate so I can show up my best for my boys, my business, and the rest of my day.
3. Warm Chia Flax Pudding = 30 g protein
Warm chia flax pudding, aka “fo-meal,” is my go-to breakfast when I want to start my day with a warming comfort food. But unlike carb-heavy oatmeal, this creamy pudding keeps you full for hours, balances blood sugar, and doesn’t sit like a brick in your stomach.
4. The Fab Four Breakfast = 30 g protein
Fast, simple, super easy. Boom! Thirty grams of protein is as easy as 10 minutes and a frying pan. I always encourage my clients to add some sort of high-quality breakfast meat to their eggs to bump the protein content of the entire meal; I love Teton 100% Grass-Fed Beef Sausages and Wellshire Sugar-Free Dry Rubbed Bacon. Wilt greens into your scrambled or fried eggs and pair them with avocado and berries for added fiber and color.
5. Chia Pudding Parfait = 30 grams of protein
If you enjoy cold chia pudding, it's incredibly easy to make ahead of time: simply combine chia seeds, your favorite liquid (milk, plant-based milk, yogurt), and any desired flavorings like fruit, nuts, or protein powder. Let it sit in the fridge overnight, and voila! With its convenience and versatility, there's really no excuse not to incorporate chia pudding into your daily routine and easily hit your 30-gram protein goal.
6. Double Protein Yogurt Parfait = 50g
Always go for an unsweetened grassfed A2 or Greek cow yogurt; sheep or goat is yummy too. If your looking for flavor mix in a little vanilla or chocolate protein powder for an extra boost top it with nuts and berries. This quick mix-and-go breakfast can easily help you hit 50 grams of protein.
7. Fab Four Breakfast Chicken and Veggie Soup = 60-65 g protein (½ the recipe)
Good for the gut, easy to digest, and the ultimate cozy breakfast. Chicken and veggie soup delivers loads of skin-loving collagen and 60+ grams of protein that balances blood sugar and sets you up for a crave-free day of stable energy.
Final Tips for Getting More Protein at Breakfast
- Be Well Protein Powder is your easy button to a high protein breakfast. But Be Well Essential Amino Acids are the building blocks of protein, and they’re my secret weapon to superior muscle protein synthesis. One scoop of Essential Amino Acids activates as much muscle protein synthesis as 7 scoops (160g) of whey protein powder!
- Add a little protein to your morning cup. Be Well Protein Coffee will not only take the edge off any caffeine jitters (thanks to protein’s ability to slow down the assimilation of caffeine), but it adds a subtle sweetness and creaminess to your sip.
- Don’t forget about leftovers! You saw the numbers above – beef, chicken, and seafood are some of the easiest ways to pack a major protein punch. No reason you can’t (and shouldn’t) start your day with them.
- For real-life, in-the-moment looks at what I eat and how I optimize my family’s protein, follow along on Instagram.
- For some of my favorite high-protein recipes for breakfast and beyond, you can find them on my website or on Pinterest.
