10 Best High Protein Breakfasts For Weight Loss

These are the best high protein breakfast recipes if you want to easily lose weight without feeling hungry.

Starting your day with the right high protein breakfast can either make or break your weight loss progress. Today I’m sharing the 10 high protein foods (plus recipes!) you should eat for breakfast to maximize for a sustainable fat loss goal.

Scrambled Eggs

Eggs have been found to be so much more satisfying and filling than most other breakfast foods like cereal or oatmeal, which means it helps you to feel fuller longer and prevent snacking. Snacking is something that can majorly derail weight loss progress because it can spike the storing hormone insulin and shut off fat burning between meals.

Try making three to four scrambled eggs paired with whole wheat sourdough, ezekiel bread, or avocado.

Cottage Cheese Bowl

This is such a great option because it’s so fast, so easy, and so packed with protein. Just 1 1/4 cups of cottage cheese can give you 30 grams of protein — roughly the amount most women need at each meal to support a weight loss or wellness goal.

Just make sure to use full-fat and not low-fat cottage cheese. Full-fat dairy is more filling, more nutrient dense, and has been found to be inversely associated with obesity. This means those who eat full-fat versions of dairy products are less likely to be obese.

Millions of people are obsessed with my easy three ingredient Blueberry Cottage Cheese Bowl recipe. Definitely try that out if you want a quick and simple breakfast.

Protein Smoothie

More specifically a protein, fat, and fiber smoothie. Obviously this is really fast and easy, but I love that this is something you can also bring with you on-the-go. Protein, fat, and fiber smoothies are also very versatile with endless flavor and health benefit combinations. When done the right way, you can get all the nutrients you need for your breakfast in one easy to make smoothie.

One of my favorite smoothie recipes lately has been Sunrise Surprise Smoothie. It’s packed with protein, but also sneaks in a lot of vitamin C, fiber, and beneficial fats to keep you satisfied all morning long.

French Toast

When you do it the right way, you can eat a healthy, high protein french toast for breakfast that also supports your weight loss and wellness goals. You do this by making classic french toast with a few swaps:

• Add 1 scoop zero added sugar protein powder to the scrambled egg that you dip your bread into. This adds 10 grams of protein and a slightly sweet flavor without sugar.
• Use Ezekiel bread. This is more blood sugar stabilizing than regular bread and has 6 grams of protein per slice.
• After making the french toast, top it with 1/2 cup cottage cheese or greek yogurt. This adds creaminess and richness without sugar while sneaking in another 10-15 grams protein.
• Bonus tip: Sauté frozen blueberries for a few minutes until it gets juicy. Pour this on top of the french toast in place of maple syrup for a low sugar, natural sweetener.

Protein Pancakes

All you need is one egg, 1/2 banana, and two scoops of protein powder for a tasty, simple, and protein-packed pancake. I like to have this as a weekend treat because it does take a little bit more effort than just having a cottage bowl. But boy, is it a tasty treat.

Try my Pumpkin Protein Pancakes with Chocolate Chips. It’s so good, you’ll want it all year long, not just during fall.

Protein Waffles

This uses the same ingredients as protein pancakes, but in a waffle iron. But be careful — these can be really easy to make dry because you’re heating it up so much in a waffle iron. So a couple of hacks to make fluffy protein waffles:

• Use 3/4-1 banana instead of just 1/2 banana, and make sure it’s REALLY mashed.
• Don’t use a “crispy” mode on your waffle iron. Keep it on a lighter cooking temp.

Try my Chocolate Chip Protein Waffle recipe that you can also meal prep for the week.

Chia Pudding

This is great if you’re carb sensitive and your body doesn’t tolerate carbs very well. Chia pudding is very blood sugar stabilizing, thanks to the high fiber and low carb content. But chia seeds don’t naturally contain much protein. This is why making your chia pudding with a combination of greek yogurt and zero added sugar protein powder is necessary for a protein-packed recipe.

My Tropical Lemon Chia Pudding recipe is loaded with protein and a great option if you do better with less carbs.

Greek Yogurt Bowl

Greek yogurt is much higher in protein than regular yogurt — usually about 2-3x higher. So if you like to have yogurt for breakfast, then you’ll want to choose greek yogurt as the base. One hack to bump up the protein even more is to add 1 scoop of zero added sugar protein powder. This cuts through the sour flavor of unsweetened greek yogurt while bumping up the protein by 10 grams.

Try my High Protein Yogurt Bowl for a low sugar, filling breakfast.

Salmon Toast

This is a great savory breakfast option. Start with ezekiel toast as the base or use a low carb bread like Base Culture if you’re carb sensitive. Next, mash some avocado on the toast and layer on 3 ounces of smoked salmon or salmon lox, and top it with poached or hard boiled egg.

Protein Overnight Oats

When you soak oats overnight it makes it easier to digest and more blood sugar stabilizing than regular cooked oats. But oats on their own are very low in protein. So when you go to soak your oats overnight, make sure to use a combination of whole milk, greek yogurt, and zero added sugar vanilla protein powder. This can bring your oats up to over 40 grams of protein per serving.

My High Protein Overnight Oats recipe takes minutes to prep and helped me lose 15 pounds after my second baby.

Studies

Eggs and Weight Loss